Biked at the gym.  25 minutes

Ran on treadmill w/ 1.0 incline.

Ran on treadmill

Stationary bike at gym.  30 minutes.

35 min on stationary bike

45 minutes on stationary bike

Stationary Bike 45min.

Stationary bike for 1 hour followed by a 3.5 mile run

Ran Outside

Swim and ride.  Rode around the Island.

Rode the bike and then did a 4.8 mile run.  Legs were really tired.

Good bike ride with Rhett.  Rode for about 1.5 hrs.

Ave pace 7:45.  Ran on TM.

Rode the stationary bike for 1 hour in the PM.  To lazy to get up in the AM.

Outside run.  Ave Pace was 8:09 and felt pretty good throughout the whole run.

Biked to the lake (4.7 miles).  45 min. swim followed by biking back to my house (4.7 miles)

Ran on TM.  Ave pace 8min/mile. 

Did a little triathlon today.  Rode to the lake (4.7 miles) and swam 1200m (25 min) and then rode for another 16 miles.  It was very hot but the legs felt good.  Rode home and changed shirt and went to the gym and ran on the TM for 40 min.  Ran 5 miles at an ave pace of 7:53/mile.  Legs were feeling it after mile 4.  Glad to have a day off tomorrow!

1 hour on stationary bike in the PM

Ran outside in the PM.  Temp was 106 so it about killed me.  Felt like 10 miles.

Ran in the AM on TM.  7.53 ave mile.  Felt great after the run.

Ran 10 on the TM @ 8min/mile.  Felt really good after the run.

Ran in the AM around the island.  It was very hot and humid so the run was tough.  I was really tired after the run.  Got me a little scared if it is hot and humid for the run portion of my triathlon.

AM:  Ran outside.  It had just rained so it was nice and somewhat cool.  Legs felt really good the whole run.

PM:  1 hour on stationary bike fairly hard.  Felt good.

AM:  swim at the local pool.  32 laps and felt really good.

PM:  1 hour on the stationary bike.  Legs felt good.

PM:  Ran on the TM in the evening.  Ave pace was 7:57. 

Could not workout in the AM because the wife needed help after her surgery.

PM:  Stationary bike for 1hr 20min while watching some college football. 

AM:  went to the pool and swam for 32 minutes and did 52 laps.  Felt really good swimming and was not tired at all after completing the 1.5+ miles.

Went to the gym and ran 8 miles on the TM.  It was very hot and humid in the gym so the run was a little more difficult.  Pace was just under 8min/mile.  Legs were a little tired.

Did a sprint tri with Rhett.

TM run.

45 minutes on the trainer.

Swim and run. Shoulder started giving me a shock so only did 25 laps. Run felt good.

Did a bike/run. Bike felt good. 10 laps around the island. Run was really hard and the legs were really tired.

Tried to ride the trainer but my knee was starting to grind a little so I stopped.  It did not hurt but I want to make sure I stay healthy.

Ran outside.  Really humid but the weather was great and I felt great.  Ave pace was 8:22/mile

Ran outside again because the weather has been great!  Felt really good running this morning.

Rode the bike on a hilly area that I was hoping would get me more ready for the upcoming tri course.  I was a little easier than I thought it would be.  Need to find a more challanging route.
 

Ran 10 miles.  Took it slow so ave pace was 8:45.  I was a little tired after. 

Pool swim.  40 laps.  Took about 45 minutes.

Rode the Bike course for my upcoming half ironman with Rhett.  Very hilly course and basically no flat areas.  It was a real eye opener.  At about mile 47 I was completely depleted of carbs and hit the bike wall.  Need to get that figured out by race day.

Ran 3.9 miles after the 49 mile bike ride.  Took about a mile to get into a rythem, but not too bad after that.  I ran 10 the day before with a 2000m swim so I was a little tired at the end.  Had a great day of training though!

I was spent from my long ride on Saturday with Rhett so I took today off.   Felt bad about it but I guess you need a day or 2 to recover.

Island Ride.  Bike was in a high gear to simulate the hills I will be riding for my tri.  Felt really good.
 

Ran around the Island.  Ave pace was 8 min/mile.  Felt really good running.  Could have gone a lot further.  Wanted to swim but ran out of time.

Swam at the lap pool.  25 laps and shoulder felt great.

Followed the swim with an 18.4 mile bike ride at the Island.  Legs were a little tired from the run yesterday but overall things felt really good..  I was a beautiful morning.

Ran around the island.  My side really hurt at about mile 6 and hurt throughout the run.  Stopped for a few to let it rest and ran at a slower pace after mile 8 and it felt fine after that.

After the run had a lake swim of about 1500 meters.  It was 35 minutes.

Did a bike run combo.  Started the run and it was about 90 degress so I about died!  Really hot.  It was a grueling 5.5 miles.  Felt really good riding the bike.

Outside run.  Felt great and the weather was perfect!  Ave pace was 7:50/mile.

Pool swim for 30 min followed by a bike ride around the island 3 times and back home. Really nice morning!

Outside run today.  Ave pace was 7:35.  Pushed it a little harder because of the shorter distance.

First ride with a long sleeve shirt.  Welcome fall!

Outside run around the Island.  Really windy day.  Ave pace was 8:25 for the 12.25 mile run. 

Pool swim for 1 hour.  Completed 40 laps, but did a 2 lap warmup and really only had about 45 minutes to swim.  No shoulder pain!

Bike ride followed by a run.  Felt strong on the bike for the 53 miles.  Legs were not tired and I could have gone a lot longer.  Average speed was about 18 mph but I kept the bike in lower gears to help build some leg strength. 

Ran on the TM.  Ave pace was about 8.20.  Did not want to go too hard.  Ran 6.25 miles with a 1% incline.  Felt fine at the speed but I did not eat enough so I was physically tired and needed some nutrition. 

Overall I felt good about the workout and I feel like I am getting more prepared for my upcoming race.
 

I used this morning as a semi recovery morning.  Just a 4 mile run at a 8:15 pace.  Did not sleep well this weekend and did a lot of training last week.  I will hit it hard Tuesday again.
 

Swim and bike morning workout.  Did a shorter bike ride but I did some hill training so it took a little more out of me.  Felt really good.  Good way to start the first day of October!

Good run this morning.  My legs are feeling pretty tired with all the working out I am doing.  Only about a week until tapering. 

Swim bike workout this morning.  Pool swim.  28 laps in just over 30 minutes.  Usual bike ride around the island.  Windy morning so got a good leg workout in.

Started the morning with a 1500m swim at the pool.  Took just over 30 minutes.

It was a really windy morning.  I went on a bike ride with Rhett and we almost got blown off our bikes it was so windy on the way out.  On the way back to town we were able to fly!  It was a lot of fun coming back. 

Went to the gym and ran 9 miles on the TM.  Ran at 8min/mile pace.  Legs felt good but towards the end I was getting a little low on energy.

Outside run in the wind.  Did it later in the day and my body was telling me to stop for the weekend.  Wanted to do a swim but it was too choppy and could not do it.  Pretty good week of training, but a little weak on the run this week.

Swam in the lake with a wetsuit and it was really cold!  Good bike ride around my normal course.
 

On vacation in Mesa visiting famly and letting the kids hang out with the grandparents.  At the end of the run I felt a twinge in the calf so I stopped instead of going the 6 I had planned.  I am going to take  couple days off because I don't want to get an injury this close to my race.

8 mile run and legs felt good.  It is amazing what a couple day off will do. 

Bike and then a swim.  Rode the Lake Havasu HITS Triathlon course which is my normal route except I took on some of the steep hills.  Felt good. 

Pool swim after the bike.  Can't swim in the lake this weekend because of the jet ski and boat races going on all over the city.

4 mile run to keep the legs fresh for the race on Saturday.
 

Swim and bike.  Nothing too hard.  Just getting ready for the race this weekend.

Day before my first half Ironman so just getting the jitters out with a small little workout.

My first Half Ironman and boy was it a tough experience.  I had a good time but the bike was brutal and that meant a brutal run.  Not sure I want to do this course again anytime soon.  The swim was great and the water was PERFECT!  Overall I had a great time and plan on doing many more of these, just not the Pumpkinman.  Did not like the crazy bike course.  Here are the overall times: 

Swim 1.2 miles:  43:13

T1:  6:30 (had to give the wife and kids a high five after the swim)

Bike:  3:31:58

T2:  4:45

Run:  2:18:47

Total:  6:45:12

Look forward to another one next year!

2 easy miles to get back after my half ironman.  Starting to prepare for the Phoenix Marathon in March.  Here we go again!

Ran just under an 8min/mile pace. 

Easy run just getting back into running mode.  Ave pace was about 8:06/mile.  Felt fine other than a side ache.  Not enough water I guess.

Saturday run with Rhett.  Felt really good througout the run. 

Gym workout with about 7 minutes on the rowing machine.

Started a marathon trainng program for my next marathon.  3 day of running and 3 days of cross training. 

13min easy, 6x1min hard (6:30/mile) and 2 min easy (8/mile), 13 min cooldown.

Total of 5.75 miles.

JUST LAZY TODAY!  Late night so took the morining off. 

Week 2, Run 2 of Marathon Training

2 miles easy:  7:28, 8:13/mile

2 miles at tempo:  7:00, 7:01

2 miles easy:  8:15, 8:01

Felt good other than a side ache.  This seems to happen when I run fast.  Body will adjust I guess.

Ran 1 mile to warm up at an 8min/mile pace and then did some weight training.

Followed that with an 18.4 mile bike ride around the Island.  Good morning of training.

Week 2 Run 3:  9 miles at MP - 45sec.

Ran 9 miles at a pace of 7:38/mile.  Felt fine throughout the run.  Easily could have run a half marathon at that pace, especially if it was flat. 
 

Weight training followed by a workout on the rowing machine.
 

Speed work at the gym.  It was about 5.5 miles total.

Weight training with about 7 minutes of rowing at the end.

2 miles at 8 min/mile, 3 miles at 7 min/mile, 1.3 mile at 8 min/mile.  Felt good after the run.
 

A morning swim at the pool which was really nice.

2 miles running followed by a weight session focused on the legs.  After that another 2 miles of running.

I did some intensive weight training followed by 4 miles of running yesterday so my legs were shot!  Did the first 7 miles at about a 7:40 pace, but toasted on the last mile.  Was suppose to do 10 but I did not have enough to get through them.  Learned a lesson.

Speed work at the track on monday night.  Did an easy 2 miles followed by 12x400m fast with 90 sec rest intervals where I ran at an easy pace.  Ave pace was about 7:38/mile.  Tried to run at 6:30 for the 400m intervals, but did not have a good way to track this so just went off how I felt.

40 minutes of weight training

I ran Monday night so I did not get my full rest and my legs felt it.  I was really tired this morning.  Did 1 mile easy, 4 miles hard, and 1 mile easy.  Not as fast as I would like, but I was just really tired.

800m repeats with a 2 mile warmup and 1 mile cooldown. 

5 miles at tempo pace.  Averaged about 7:30/mile and was really tired after my 800m repeats.

I was on a mission trip doing dental work in the Dominican Republic so I did not have much time to run and kinda got off schedule.  Ran 3 miles at a 7:30 pace in the DR and it was hot and humid.  Loved to be by the beach for a few days though.

I have not run for a while so I did an easy 9 mile run today.  It was a really nice morning, cold, but nice.  Felt good but was a little tired.  Real training starts next week.

Ave pace 7:55

Ave Pace 7:45

Long run for the week.  Ave pace was 8:15.  Felt really good throughout the run and did not have any pain in the plantar facia.  Trying to keep that thing healthy.
 

TM Run.  Calf felt fine.

Ran in Snowflake and the elevation change about killed me!