AP:  8:07
 

I had a nice long run with Rhett this morning.  It was a cold morning for Havasu standards and we did a pretty challanging course.  Overall I felt good.  My legs were pretty tired by mile 21 and I could tell I had run my longest run of the year, but I was happy with the pace and the distance.  Sure is nice to have Rhett there to run with.

AP:  8:18

Recovery run with Rhett.  Did 4 miles at a pretty good pace, but it felt really easy.  I had a good week of running.

Had a good tempo run this morning.  First mile at 8:15 and last mile at 8:30.  Miles 2-6 were 7:11-7:15 and mile 7 going up the hill was 7:40.  Felt good after the run but I could tell I was running pretty fast.

Recovery run.  Not sure on the pace because my watch died a mile into the run.

Interval day.  I was really tired this morning.  Work has been crazy busy and stressful so it has caught up with me.  My legs felt pretty good once I got going.  I did 1 mile warmup and 1 mile cooldown with 6 miles of half mile interval repeats.  I was glad I ran, but I sure wanted to take the day off.

For the second day in a row I was totally exhausted.  I almost didn't run this morning, but I figured I would be really mad at myself if I didn't.  I did 4 easy miles.  I did not time my run and even wear a watch.  I just ran at a pace that felt good to me.  I have a long run with Rhett tomorrow morning so I need to feel somewhat refreshed.

Nice run with Rhett.  We did 23 miles and the time went by really fast.  My legs felt good, but I pushed them pretty hard on the run. 

AP:  8:19

I woke up to thunder, lightening, and rain.  I was totally unexpected.  Rhett and I were going to do a ride/run but because of the weather I ended up just doing a TM run.  The legs were tired from my week of training and my long run the day before.  Next week is a recovery week and my legs will thank me for it.

AP:  8:13

Well, I at too many cookies this weekend.  I woke up tired and energyless.  This week is a recovery week so I am going to take it easy.  I did 4 easy miles this morning just to get the junk out of my system.  Tomorrow I will do my usual 8, but I just did not feel it today.  I didn't even wear my watch to see my AP.  I just ran to have fun this morning.

A very uneventful 5 miles.

AP:  7:53
 

I am in San Diego at a dental CE conference so I get to run on the TM for the next few days. 

1% incline and AP of 8:13

Did a half marathon on the TM this morning.  Very very boring.

1% incline and AP of 7:47 mile

Typical TM run.  Just grinded it out.

TOOK THE DAY OFF...

I took Monday off because for some reason my achillies was a bit sore from running on the TM last week.  I was also just tired from my long week of class and I wanted to just sleep in and spend a little time with the wife and kids.  I felt good this morning and was happy with the run.

AP:  7:45

My legs were a little tired this morning, but I have been so busy at work I think the stress and the craziness at the office has really affected my energy level so I am not feeling as energized in the morning as I usually do.  It has been a very stressful week for me.  I just ran at a recovery pace today.

AP:  8:20

Easy run to prepare for my long run tomorrow.

More on this run later...

Stationary bike for 20 minutes.  Just trying to recover.

I did a semi recovery run this morning.  I wanted to take it a little easier after my monster run on Friday.  My legs were sore on Saturday and Sunday from the run.  My legs felt good this morning but I tried to keep the pace above my marathon pace.  My right quad did feel tired, but other than that I was feeling pretty good.  I had much more energy this Monday than I did last Monday. 

AP:  8:04

My usual morning run.  Kept it slow to let my legs rest a bit.
 

I had a great run this morning.  I can honestly say this was my best weekday run of the year.  My legs felt like gold!  I took a gu right before my run and I really think that helped to energize me.  I usually don't eat anything and I think my energy level suffers a bit.  Anyhow, I did half mile repeat intervals for after a 1 mile warmup and I followed it with a 1 mile cooldown.  My intervals were around 7:05-7:10 and I was not tired until mile 8.  It was just a great run and for the first time in a couple weeks my legs feel pretty good and I am excited to run tomorrow.

AP:  7:24

Recovery run from yesterdays run.  My legs still felt really good and I think I ran the first 4 miles a little too fast, but I slowed things down for the last 4.  It was really nice this morning.  Around 60 degrees and overcast.  I really like running when the weather is like that.  Overall a good morning.
 

It was a rainy morning in Havasu.  We don't get a lot of those so you try to enjoy it while you can.  Rhett and I started off on a 20 mile run in the rain and about 1/2 mile into the run, SPASH!  I schoolbust shot a wave of water and soaked us from head to toe.  It made us cold for 10 minutes or so, but our run warmed us up again.  We did the first 15 at a very comfortable pace and the last 5 we shot for our marathon pace.  I was able to run the first 3 miles at or a little below my marathon pace, but the last 2 were rough because of the incline and I fell below my marathon pace.  I felt good about the run and it was encouraging that on a flat course I could have run the last 5 much faster.  By the end of the run I was soaked and my legs were pretty dirty.

AP:  8:10

I did an easy recovery run this morning.  It was windy, but my run was short enough it didn't bother me.  My legs were a little tired at the start, but once they warmed up everything was just fine.  2 more week of serious training until my 2 week taper before the marathon.

AP:  8:31

I sure could tell this morning that I ate a lot of junk food and drank too much last night (even if it was sprite).  We had a little super bowl party at Rhetts house and there was a lot of food and not so good for you food.  Anyhow, I was a little less energized for my run this morning.  My legs felt good, but cardio wise I was not as good as some of my runs last week.  I took it easy on the run and am saving my interval run for Wednesday.

AP:  8:25

I have discovered that I run much faster when I am wearing shorts vs. running pants.  Not sure why, but my legs feel much better when I am wearing shorts.  That being said, I had a nice run this morning and the legs felt more energized than they did yesterday.  Tomorrow will be a longer run with intervals.

AP:  7:55

I had a terrible day on Tuesday.  One of the worst days I have had in a long time.  I didn't feel like eating and basically did my run on Tuesday and at nothing until 6 that night.  Even when I ate, I didn't feel like eating much so I only ate a little.  Lets just say it really hurt me on this run.  I tried to do intervals and was able to do about 5 miles worth of intervals, but after that I was spent and just ran in at a moderate pace.  I guess food is pretty important.

Just a normal run with some 30 second tempo bursts about every mile.

I had a great run this morning with Rhett.  It was honestly almost perfect weather and overall a great run.  We ran the first 15 miles together and had an AP of about 8-8:10 min/mile.  At mile 15 Rhett took off at his marathon pace and I stayed behind at my marathon pace.  I took a 5 hour energy at mile 17 and about a mile later I felt like I had wings.  I was able to run a couple of my miles at 7:18 and 7:30 and all the miles were at or below 7:40.  I was really happy with the run and it was a huge confidence builder for my upcoming marathon.

AP:  7:58

20 minutes on the stationary bike and 7.3 miles on the TM at 7.0 or 8:34/mile.

I started out on my run and about 100 yards into it my groin started to tighten up.  I stopped and stretched and started off again.  I had to do that a few more times during my run so I tried to take it easier today and I did a little less distance.  My IT band also seemed to be tight, but it never hurt.  It just seemed tighter than usual.  I am being very cautious right now with everything because I am less than 3 weeks out from my race and I think at this point being healthy is much more important than running a lot of miles.  I know Rhett would agree!

AP:  Somewhere between 8:05 and 8:10 but I didn't keep a close eye on it.

I was very tired this morning.  I felt terrible.  Then I ran...  It was like everything changed and all of a sudden my legs felt great and my body felt great.  I thought it was going to be a slow run, but after the first mile I realized I was running around 8 min/mile and I felt like I was a turtle.  I increased the speed and still felt like I was not pushing too hard.  Ended up having a really nice run.

AP:  7:42

I had a great interval run this morning.  It is my last really hard run until my race on the 28th.  I tried to push pretty hard and see what I could do.  I did 1/2 mile intervals with 1/2 mile recovery, but the recovery was still at my MP or faster.  1 mile warmup and 1 mile cooldown.  I just felt so good and even at MP I felt like I was not pushing too hard until I hit about mile 7.  I was able to do most of my interval miles at 7:00 pace with two of them at 6:58.  I was really encouraged by the run and it was a confidence booster for my upcoming race!

AP:  7:22 for the full 10 miles.

Nice recovery run this morning.  I felt like I was just running at a comfortable pace and realized I was running at a 7:46 pace so I tried to slow down and logged the same pace for the next mile.  From there I made a real effort to slow down!  It was a little windy, but not too bad at all.

AP:  8:00

This was my last long run before the marathon.  I had a really good run with an AP of 7:50 and felt really good until mile 18 and the achillies got a little sore. 

Tried a TM run, but the achillies was still a little tight so I stopped at mile 1 and went on the bike for 20 minutes.

Had a nice run with Rhett.

Another easy run.  Started the taper this week so my mileage will do down and my speed will decrease.

30 minutes on the stationary bike after a day in class.

I am in San Diego for a dental conference so I was able to run in San Diego this morning.  I ran a little too fast, but the legs felt fresh from taking the day off yesterday.

AP:  7:51

Today a went to a park in San Diego and did a run in the park and a small island by the park.  I was just trying to get the last semi long run done with no injuries.  My legs felt good and everything went well.  I tried to keep the pace around 8:10.  Some miles were a little faster than that, but I was able to keep the overall pace right around there.  Weather was nice and scenery was also nice.

AP:  8:09

5 mile TM run at AP 8:27

It's Race Week!  This week is nice and easy run with MP short intervals.  I did 5 miles with a MP burst every mile and ran at that pace for about .15 mile or about 1 minute. 

4 miles with MP bursts every mile for .25 miles. 

2 mile run with 1/2 mile at mp and 1/2 easy.  Legs are feeling really good!

easy run.

easy run

After months of training and hard work the day of my race finally came.  For a week and a half I had been watching the weather to see what the weather would be like for the race.  One day it would look excellent and the next it would look a little worse.  This happened until race day.  Well, the end result was a 10-15 mph headwind for most of the race.  I can handle most weather, but wind drives me crazy.  The start of the race was not too bad, but by the end of the race the headwind became stronger.  It was frustrating, but I just pushed through.

I felt great for most of the race.  I started a little too fast for the first mile, but I quickly realized that and slowed things down and settled into a comfortable pace.  About mile 5 the one major hill started and a slowed down so I would not waste energy pushing hard up a hill.  I managed the hill well and felt great.  At 1:41 I passed the 13.1 mile mark and I was half way done.  My legs felt really good at this point and my body was really feeling good.  I continued feeling really good until about mile 19.  At mile 19 I knew my body was starting to get a little tired.  I slammed a gu and knew that I had to make it to mile 21 and at that point I would take a 5 hour energy and ride that to the finish.  Well, 21 came and I took the 5 hour energy.  By this point I still felt fairly good, but my legs were feeling it now.  I just settled in and took it a mile at a time.  As I was finishing mile 23 the 3:25 pacer came up behind me and I decided I was just going to settle in with him.  I stayed with him until mile 25.5, but at that point my legs felt like they were going to cramp if I tried to push too hard so I slowed down a little and let him pass me.  I thought it would be better to slow and finish strong then to cramp and have to stop right before the finish.  I pushed until I could see the finish line.  When I saw the finish line I picked up the pace a little more and I was able to sprint the last 100 yards to the finish. 

I was happy with my time considering the weather.  The wind made things really difficult and it seemed to get stronger as the race progressed.  The race

Well, about a week has past since my marathon so I decided it was time to hit the pavement again for a run.  Everything felt pretty good except for my achillies on the left side.  It was a little sore during the run and now that I am sitting her writing this I can tell that I ran on it this morning.  No real pain, just some mild tenderness.  My legs felt tired after the run, but some of that was from my weight session on Saturday and my legs being sore from that.  I will be running every other day with a gym workout between running days.

AP:  8:07

After some pain in my achillies yesterday I decided I would take a little more time off running (with the advice of Rhett of course).  I did a 20 minute gym workout where I worked my quads, chest, and biceps.  After that quick workout I did 20 minutes on the bike.  The 20 minutes ended up being a little more than 6.5 miles.

Did a slow run with my wife.  We just talked and had a nice jog enjoying the weather.

Ran to the gym and did a weight session.

35 minute weight lifting session and 21 minute bike ride on the stationary bike.

Cross training with some weights

I am getting into triathlon training so I am doing a lot of cross training with my running.  I had a really good run this morning.  My legs felt very good and I ran at a tempo pace and did not feel like I was pushing hard at all.  I did a 20 minute swim at the pool to start and followed the swim with the run after reading scriptures and praying with the family.  Not sure the distance on the swim.  I only had 20 minutes so I just swam to have fun.

AP on run:  7:41
 

35 minute weight session followed by 30 minutes on the stationary bike. 

This week I am really trying to get a few  good runs in.  I have not had a lot of time to run the past couple weeks so I am looking forward to at least 3 good runs.  My marathon was 4 weeks ago and I actually felt tired at around mile 6.  It is amazing how fast it goes away, but hopefully it comes back fast too.  My AP was good and the pace I ran at was very comfortable so I was happy with the fact that I was still able to run with some speed.

AP:  7:40 for the first 7 miles and the last .6 I did just as a recovery to try to aviod being too sore the next day.

I had a good workout this morning.  30 minute weight session at the gym followed by an 18 mile bike ride.  Today was the first time I have rode the bike outside and it felt really good.  Pretty soon I will be man enough like Rhett to actually swim in the lake.

Started the morning with a 30 minute swim.  I was able to get about 26 laps in with that swim and it felt really good.

After the swim I spent a little time with the kids and then headed off for my run.  My legs felt really good and I got to see Rhett on his bike and chat for a few minutes.  I was happy with my run overall.  I am getting a little more tired than a month ago, but I haven't run much in the past month.

AP:  7:35

I went to the gym first thing this morning and did a weight session working my shoulders and arms.

After the weight session I did a 18 mile bike ride.  My legs were a little more tired today compared to yesterday, but overall I felt pretty good.  It was a little windy, but not too bad.

Had a nice run.  Had a headwind heading to the channel and a tailwind on my way home.

AP:  7:30

Nice morning ride with Rhett.  The weather was about as perfect as a person could ask for.  I got a flat, but Rhett is a professional tire changer so we got it done.

Had a nice swim followed by a run.  It was windy and a little tough to run in, but I managed.  My first mile I felt like I was hardly moving and thought I would be somwhere in the 8 minute range, but realized when my watch beeped that I was running at 7:16.  I had a really good few more miles with the tailwind, but the way home was tougher.  Ended up being a really good fast run (fast for my current speed).

AP:  7:25

35 minute weight session this morning and I was going to do a bike ride, but my back tire was a little flat this morning and I didn't have a spare.  I will air it up tonight and see if the air stays.  Could have been the CO2 that I used to air it up on Saturday after the flat.  I didn't want to chance it so I just laid on my bed for about half and hour and rested.  It felt pretty good.

I really love my swim/run mornings.  I wake up ready to get out and have some fun.  Had a really good swim in the pool.  Only swam for 30 minutes and was able to get 26 or 27 laps in (I always loose track) which was an improvement from last time with speed.  My arms felt good and it was nice to get in the water.  Still waiting to get in the lake.

With my run I decided I was going to take things a little slower today.  I ran at a pace that felt pretty easy and I was suprised to see that I was still running at a good pace.  I got the wind going to the Island, and the wind coming back from the Island.  Not sure how that happened, but it did.  Every day I am just thankful that I am able to run!

AP:  7:36

Run in Mesa.

.Did a weight session this morning and decided I wanted to run instead of bike.  Right into my run my left ribcage started to hurt really bad.  I made it a mile, but the pain was too bad and I had to stop.  Did another half mile really easy, but the pain came back.  I'll try again tomorrow.

Nice windy run this morning.  No pain with the ribs.

AP:  7:40

Started the morning with a weight session at the gym working back, shoulder, and tri's.

My plan was to do an 18 mile bike ride but after 1 loop anound the island I stopped to stretch and my shoe would not clip in anymore.  I looked at the bottom of it and I found that it was bent.  Not sure how that happens.  I decided to head home before I ran into any more problems.
 

Started the day with a 25 minute swim at the pool.  I was able to get in 20 laps so I was happy with the effort.  I tried not to work too hard because I knew I had a tough run ahead of me.

Did my trail run with Rhett this morning.  It was much harder than a typical run on the road.  I worked really hard and was pretty exhausted when I was done.  About an hour after the run I felt like I had done a 20 mile run with an upset stomach and weak legs.  I had a really good time with the run it will just take time to get my body use to the different terrain.

I had a really good run this morning.  The weather was perfect and my body felt pretty good.  I worked on my form a lot this morning, trying to make sure my body is upright and that my foot lands in the center of my body when it hits the ground.  I find that when I do this I am able to run faster and not expend as much energy doing it.  I thought about the Boston marathon this morning also and how cool it would be to run it.  It is a good long term goal.

AP:  7:22

I just did an easy run.  In Hawaii for a dental CE course/Vacation with the wife.

Nice short easy run.  Didn't want to push it too hard with me being on vacation and all...

5 mile run just trying to get back into the swing of things.
 

My run this morning was suprisingly hard.  I'm not sure if it was the sun or the fact that I have not run any long distance for a while, but I struggled with the run.

AP:  8:04

Finally, a run where I felt pretty good.  It was really windy and I even felt a few raindrops this morning.  My body responded a lot better today than it has the past couple runs.  I felt a lot more normal.

AP:  7:54

Had a nice ride this morning around the island a few times.  Felt good to get back on the bike.  My back is still bothering me pretty good so I did not go to the gym and lift weights. 

After the ride I did a little workout at the house.

I played basketball last night four about an hour.  It is pretty amazing how you work different muscles playing basketball vs. running.  I thought I was going to rub my feet raw playing basketball but it was a lot of fun to get back on the court and to play a little hoops. 

Got up this morning and did a 7 mile run.  It was pretty warm and very windy.  I was going to takes Rhett's advice and go and swim and see if it helps my back, but I was too tired to get up at 5.  Overall I was happy with my morning run considering the wind and my exercise last night.  I was tired by the end, but I am tired sitting her writing this...

AP:  7:47

TOTALLY LAZY THIS MORNING...  My legs were pretty fried this morning and I was EXHAUSTED so I just went back to bed and slept in until 7:30.  Felt great but I always feel bad when I don't do something in the morning.

Had a really nice run this morning.  I felt great and it was a little cooler so it was an ideal morning to run.  My legs felt fresh and really good.

AP:  7:48

Windy morning run.  The wind has bene pretty crazy here in Havasu the past few days.  I felt a little sluggish this morning but overall I had a good run.  It was hot when I has the tailwind and tough when I had the headwind.  Not sure what I like better.

AP:  7:57

Had a nice ride this morning.  Not pushing anything too hard because I am not training for anything.  Just trying to have fun riding my bike.  It was too windy to try to push hard too.

It was really really windy this morning.  I don't remember a run where I ran into such intense wind here in Havasu.  Usually it is a little calmer in the morning, but it was blowing pretty hard this morning.  It made for a long last 2 miles.

AP:  7:48

Had a nice run with Rhett.  Windy and slightly chilly day.  Weird for May in Lake Havasu.

AP:  7:53

From the first few steps I knew my run this morning was going to be tough.  I was completely out of energy and I was not feeling it.  My watch was off for the run so I could not get an accurate AP for the run, but I am guessing it was somewhere around 8/mile.  Hoping I am feeling much more refreshed Wednesday morning.

Started the morning with about 30 minutes of weight lifting at the gym working chest and arms.

I had a really nice ride this morning.  The weather was about perfect and I was actually feeling pretty good this morning.  Started from my house and did 3 laps around the island.  Averaged about 20mph around the island.

Had a nice short run this morning.  I have to take my kids to school so I don't have as much time to run in the morning.  My legs felt much better than Monday. 

AP:  7:27

This week has been hard because I am taking my younger kids to school and this has reduced my already short amount of time to workout.  I did a 35 minute gym workout and that was all I got done this morning.  I guess it will give my legs a day to rest before I ride when Rhett tomorrow.
 

It is getting hot here.  Ran at about 8:30 this morning and it was really hot.  I think the heat killed my pace.  I guess it is time to get use to the heat again.

AP:  8:00

Started the morning with a gym workout lifting my chest, arms, and calfs.  Lasted about 35 minutes.

Had a nice 18 mile bike ride.  It was nice outside.  A little windy, but overall a nice morning.

I was hoping to swim this morning but I slept for an extra 20 minutes after my alarm went off so I didn't get a swim in.  It is much hotter in Havasu now.  I ran at 6:30 and it was already pretty warm.  It will take a little time to get use to the heat because I was pretty spent by mile 6.  Not sure about the pace because my watch went a little crazy on me.  I am assuming it was around 7:55 or so.

Went to the gym and did about a 40 minute workout with weights.

Had a nice ride this morning.  It was beautiful here.  Little wind and great riding conditions.  My legs felt a little tired so I didn't push it too hard.

I did run a little last week, but I am too lazy to put it in.  I did 5 miles this morning but my running legs feel a lot heavier.  I think that I need to start putting in more miles.  I was a hot and windy morning.  I am heading to San Diego for training so I am hoping to get some good miles in beautiful San Diego.

AP:  8:00

Had a great run this morning on the beach.  I sure do love San Diego.  Felt great.  I did not try to run too hard, I just enjoyed the view and the cool weather.
 

Nice run by the beach this morning.  I did some exploring this morning trying to find a few trails to run while I am in San Diego.  Had a really nice run.

Had a great run in San Diego this morning.  It was nice and cool and there was a slight mist.  I love running in weather like that.  My AP when I was not running on beach sand or making a lot of turns was 7:33 so I feel like I am starting to get my legs back!

AP:  7:53

I sure love running in San Diego.  Had a really nice run this morning.  While I was running on the pier I was able to see 3 dolphins out in the ocean about 100 yards away.  It was a pretty cool thing to see.  I stopped and watched them for a few minutes and then started on my run again.

I went from nice weather in San Diego to burn your face off HOT in Havasu!  I struggled to make it the 5 miles this morning at 6:30 because of the heat.  It is amazing how much harder it is to run in the heat when compared to nice cool San Diego weather.  I felt great after 5 miles in San Diego, and I felt like I ran 10 miles after 5 in Havasu heat!  I guess I need to start getting up earlier in the morning to run.

AP:  8:07 with my fastest mile at 7:28

I had a nice ride this morning.  It was very hot outside, but that is not as big of a deal when you are on a bike.  Did my usual loop with 3 laps around the island.  Next week I am going to start riding a little longer and switching things up a little.

I did a run/swim/run workout this morning.  I did 4.5 miles to the pool and then did a short swim.  After the swim I got my sweaty clothes back on and ran another 2.5 miles home.  My GPS watch was not getting a satellite signal this morning so I was not able to track my speed.  I ran a little earlier and it did not feel as hot.  The last 2.5 were around 7 so it was hotter by them, but 2.5 miles is not too bad even with the Havasu heat.

Had a nice ride with Rhett this morning.  We didn't go too long, but it was just nice to get out and talk with Rhett about his recent marathon.  It was really nice weather, not as hot as it has been but still really warm.

After cleaning the church this morning I decided I wanted to go out for a run.  I was just itching to run and I was too lazy early on a Saturday morning to do it.  The temperature was 97 when I started and it was 103 when I finished.  It was really hot!  I kept about an 8 minute pace for the run.  Now that it is summer in Havasu I have to get use to running in the heat.

I did a 40 minute workout with weights followed by a 27 minute ride on the stationary bike.  I tried to push pretty hard while I was on the bike. 

Well, I was up at 5:30 and out the door around 5:45 this morning for my run.  The first 4 miles were not too bad, but the last 3.7 were really hot and the wind was blowing in my face like a hot blow dryer.  It is getting close to the time when I have to run at the gym like a little hampster.  Not looking forward to that, but the heat is really rough to run a lot of miles in.

AP:  7:57

I started my run this morning at 5:30.  It was fairly windy and the temperature outside was 90 degrees.  When I finished it was 93.  I kept a good pace for the first 5 miles, but as soon as the uphill started and I had a headwind, my time started to slow.  The last few miles were in the 8:30 range.  I am trying to not get too frustrated with this because it is really hot and I am runnig uphill into a headwind.  I'm hoping that by the end of the summer I can chop off 30 seconds because I am so use to the heat. 

AP:  8:00

My plan was to run around 5:30 this morning, but the fact that I don't have any race pressing me right now and I was just not in the mood to run at that time helped me choose not to run.  I ended up running around 9.  Like last week, it was really hot!  As soon as I started I decided I was going to take it a little slower so I didn't kill myself.  I think my run was better than last week so maybe I am adapting more to the hot weather.  It did feel good to run.  I was glad after my run I made the decision to get a run in, even if it was short.

AP:  8:07

The last 2 days I just have not felt well.  Yesterday I woke up dizzy and I had no energy.  Monday was a lot the same, but I was not as dizzy.  I finally felt good this morning.  I didn't wake up early enough to hit the gym, but I got out on the bike for a little ride.  I heard an anbulance and saw a medical helicopter while I was riding and found out later that some bike riders were hit and unfortunately one was killed.  It is really sad news and makes me try to be even more careful on the bike.

A hard, hot, and humid run this morning.  I had to stop at mile 5 to rest under a tree for a few minutes because it was just too hot.  I had water and gatorade, but that just did not seem to cut it.  I also am feeling some pain when I walk on the right side of my right knee.  I am pretty sure I developed some IT band issues over on that side with my run so lots of stretching tonight!

AP:  8:07
 

45 minute gym workout followed by a 18.2 mile bike ride.

1 hour cross training gym workout.

I am in San Diego again so I was able to run without the heat.  Body felt great and had a really nice run.

I did a brick workout this morning.  Started with a 15.6 mile bile ride and ended with a fast 3 mile run.  AP on the run was just over 7 min/mile.

I had a nice run this morning.  My legs felt great during the run and I was just happy to be running in San Diego. 

AP:  7:48

I was going to do a brick workout but thunderstorms kept me from working out.

I had a long day of driving and class on Sunday so I stayed in bed until I had to get up for work.  Just a lazy morning.

I had a nice run this morning.  It was hot as usual, but not as hot as a few weeks ago.  My watch went crazy on my so I was not able to get an accurate pace, so I just enjoyed the run.  Most likely around 8 min/mile.  I tried to pace myself so I didn't kill myself the last 4 miles.

Windy morning.  3 laps around the Island and pushed it hard the 1st and 3rd laps.  2nd lap was a recovery lap.

I felt really good running this morning.  It was hot, but it didn't seem to effect me as much this morning.  The way back was hard because of the headwind, but overall I was happy with my morning run.  And my watch kept my pace and miles accurate.  That's a plus.

AP:  7:53

I had a nice ride with Rhett.  It was nice to catch up and get a ride in. 

I was in Snowflake Arizona this weekend for the 24th of July Pioneer Day Celebration.  The elevation is 5,600 feet so I figured I would get a run in at the higher elevation.  It was nice and cool to start the day.  It is a small town so it was a little challange to find places to run, but I figured it out.  It was nice to get a run in before all the crazy started around 9.

I had a long weekend being in Snowflake and I was exhausted this morning so I took the morning off and stayed in bed until the last minute.  I honestly didn't feel bad about not getting workout in!  That was how tired I was.

The weather was very nice this morning.  Not too hot.  It was only 82 degrees with very little wind.  My legs felt great.  I wanted to run longer but I didn't have the time.

AP:  7:50

4 Laps around the Island this morning.  I rode with Rhett for about 1 lap around the Island so we were able to catch up a little.  Felt great to get out and ride, but it was really hot and humid this morning.  Made me thankful I was not running.

I had a nice run this morning.  It was pretty hot, but I made it through.  My legs felt really good.  Not sure what my AP was because my watch was going crazy.

Rhett and I did a brick workout this morning.  It was the first one of the year.  25 miles at a decent pace followed by a 2.65 mile run.  It was a lot of fun to get out with Rhett again and get on the bike.  Looking forward to more Tri training with Rhett to preparation for our half ironman in October.

Well, my watch is dead so todays run was just based on how I was feeling.  It was about 90 degrees outside with 40% humidity so it was hot and muggy.  The run felt good and I am assuming I was right around an 8 min/mile pace, but maybe a little slower.  It was trying to rain outside which would have been nice, but nothing ended up falling from the sky.

I had a nice ride.  3 laps around the island and I pushed it hard the 1st and 3rd.  I had my best time on the first lap (10:07) but I am still working on getting below the 10 minute mark.

Well, my watch is broke and I am waiting on a new one to get to me so I used my stopwatch and just timed myself today.  It was hot this morning, but I felt good running.  I did 8 miles in 63 minutes, so just under 8 min/mile and then did a .5 mile recovery run that I just took really easy.  Always happy to get a good morning run in.

Had a nice brick workout.  22 mile ride followed by a 2 mile run at and 8 min/mile pace.  Legs felt really good!  I think I am starting get get my triathlon legs back.  Now I just need to get the swim giong again.

It was very hot this morning for my run.  When I started at 6:30 it was already 94 degrees outside, windy, and a little sticky because of possible rain later in the day.  I kept my run at an average pace and tried to not push too hard.  The last 3 miles were a killer with the heat and the wind at my face.  My legs felt a little tired from my ride and run yesterday, but I don't think I could have gone much faster even with fresh legs.

AP:  8:26 

24 mile bike ride with Rhett.  It was nice to get a few minutes to catch up with Rhett.

I was in Vegas this weekend with the family to do one last party before school starts.  I did not run while in Vegas so when I got home I went to the gym and did a run on the TM.  I kept it around 8 min/mile because my legs were tired from walking 14,000 steps along the strip.

Today was the first day of school so I am now forced to get up at 5AM to make sure my daughter is ready for Seminary on time.  I got up and headed to the pool where I did about a half an hour swim.  After the swim I rode the bike around the Island 4 times but didn't try to push too hard.  Ended up being an enjoyable 22 mile ride.

Well, I decided it was time to get serious again about my exercise routine.  Rhett and I are planning a rim to rim run at the Grand Canyon, so I need to be in really good shape for that and for my upcoming half ironman in November.  I started on my run at 5:30 this morning and it was dark and 91 degrees outside.  It was hot and difficult to run fast, but I felt really good for the 11 miles.  I am going to slowly increase my mileage every other day and then start doing a longer run on Saturdays.  I have missed getting longer runs in and I was happy to be able to still feel good after my run. 

My new watch will calculate VO2 max and today it said I was at around 51 at my peak.  I am going to try to track that a little closer.

AP:  8:32

After dinner I went on a 1.7 mile run with my little girl.  It was just a fun run trying to get her in shape for cross country.

I started off my morning with a 30 minute gym session working my shoulders and chest.

After the gym I did a 23 mile bike ride.  I didn't push too hard because I wanted to make sure the back of my knee was good and thankfully I did not have any pain with the ride or any pain after the ride.  It was windy and hot for the ride, but I enjoyed it.

I had a great workout this morning.  I felt really good about it.  I decided to do a run/swim so I ran 6.4 miles to the lake and then went to where I swam all last summer and did a 29 minute swim.  I got out of the water and ran a shorter way back home.  It was very hot and humid but I felt really good for the run and the swim.  It was really nice to get into the water after 6 miles of running and my legs felt refreshed when I started the run.  I think this will be my new Tuesday/Thursday routine.  My run times seem to be much slower with my new watch so either the new watch is not calculating well or my old watch cheated for me.  Most of my runs have been 8+ min/miles even with my first mile, which was always around 7:30-40 with my old watch. 

I hit a VO2 max this morning of 52

Today was the first long ride of the year for Rhett and I.  It was very hot, but I think we both did pretty well.  The ride went good other than a flat on my back tire and after I changed the first flat, as I was trying to get the tire on, the tube exploded again so I had to replace the tube again.  It was about a 10 minute delay so we were not able to do a short run after. 

Ave speed:  16.7 mph

Well, at 6:40 I started on an adventure in the heat.  It was 95 degrees to start my run with 30% humidity.  Lets just say it was hot and the sun was not even fully out.  I ran down to the lake which was 6.4 miles and then headed to the water as fast as I could to cool off and get a swim in.  It was really busy on the lake with it being Saturday, so I only swam for 20 minutes because I was a little afraid for my life.  By the time I got out of the water it was blazing hot!  I started my run and tried to keep it nice and slow with my HR around 148.  About 4 miles into my run I was out of water and gatorade and I still had 2.6 miles left to run.  Before my run I decided to keep my credit card in my pouch in case I needed it, and I did.  I stopped at a gas station and got a coke and water to try to re-hydrate me and give me some energy.  I drank about half of the coke and filled my bottles with ice and the water and off I went.  Within about 10 minutes my water was no longer cold, but I felt much better.  The sun was brutal, but I made it and am still alive to write about it.  When I got to the house my little boy and wife were out for a little run so I joined them for a few minutes.  It was fun to see them enjoying something I enjoy so much.

It was a fun and HOT adventure this morning, but I am hoping the extreme heat we are experiencing now doesn't stay for too much longer.

My bike tires are flat so I had to go to the gym to get a workout in.  I did 30 minutes in the stattionary bike followed by a weight session.

I did not have much time this morning to get a run in because I was heading to Mexico for some dental training.  I just went hard for 3 miles.

I was in Mexico for some dental training and I did not have anywhere to run.  We basically stayed in a gated community that was fairly small and did not have any roads to run on.  It was frustrating to not be able to run, but I was working so hard I was exhausted most mornings so it worked out.

I slept in this morning to try to catch up on some missed sleep so I didn't have a lot of time to run.  I firgure it will be good for me to ease my way back in after not running for almost a week.  It felt great to run again, but it was really hot!

AP:  8:19

I didn't want to push too hard this morning because I ran yesterday and my calf on the right side was a little tender.  I did the same look I did yesterday but it was a little cooler and I even felt a little rain. 

AP:  8:05

Nice bike ride this morning.  Felt good to get back on the bike.

Started at 5:30 this morning and it was 91 degrees with about 30% humidity.  I am ready for some slightly cooler weather!

I did a run/swim this morning.  Ran to the lake which was 5.45 miles and then did a 20 minute swim.  Got out of the lake and ran home which was a 4.75 mile run.  I took a gu and it upset my stomach so I had to take a pit stop at a gas station.  I did not run for speed, it was too hot for that.  I just kept a steady pace but my HR was pretty elevated (152-159).

I had a nice ride and run with Rhett.  I started my morning with about a 30 minute interval workout at the gym.  I went hard and fast.

Rhett and I did the course we will be doing for our half IM, but did not do 2 laps of it.

After the ride we did a 3 mile run.  My legs were burning on the run, which means I need more reps with the bike/run thing.

It was a great moring of training.

With Rhett and I running the rim to rim grand canyon, Rhett informed me it was time to start running trails.  We headed out to the desert at 6AM and it was already pretty hot.  We started on the trails and I felt really good until about mile 11.  At that point it was getting very hot and I was out of water.  My legs felt fine, but my body only wanted shade and water.  Rhett had some water and shared it with me so that helped a lot, but the heat of the desert was intense for me.  I made it 13 miles, but it took about everything I had.  Sure am hoping next week it is cooler for our 16 mile run.
 

40 minute interval workout at the gym with weights followed by a 22 mile bike ride.  It was a windy morning.  Lets hope the wind brings in some cooler weather.

I had a nice run and swim today.  It was windy so I decided not not swim in the lake and did  a pool swim.  It was actually really nice.  I ran 5 miles to the pool, and 5.3 miles back from the pool.  It was slightly cooler, but my legs were really tired so I just went at a pace that felt good.  I think they are still recovering from my run on Saturday in the desert.

This morning was the coolest morning we have had in MONTHS!  It was in the upper 80's and felt much cooler than what we have been experiencing the past few months.  I had a nice bike ride, even with the wind.  My legs have been a little tired this week so I didn't push too hard.  Just nice and steady.  I did a 40 minute weight workout before the ride.

Well, I think the weather is finally letting up.  It was a nice morning, but it was still a little windy.

I did the same run I did on Tuesday, but took a slightly shorter route to get an even 10 in.  I did not look at my AP, but I know that is was much faster than Tuesday.  My legs felt a little refreshed this morning.  I did the 5 miles, swam in the pool for 25 minutes, and ran another 5 miles home.  Felt good to get a good run in this morning.

Rhett and I had a nice ride this morning.  The weather was much nicer and it felt much cooler.  The only problem was the wind.  The way out was nice because we had a tailwind, but the way back was rough because of a pretty strong headwind.  We pushed pretty hard on the bikes and it felt really good.

After the bike I went out for a 3 mile run and took it nice and easy.  I didn't push hard because I knew I would need my legs the next day for a trail run.

Rhett and I did a trail run this morning.  It went much better than last week because the weather was much cooler.  By the last couple miles it was fairly hot, but nothing like we experienced last week.  I had a great time running on the trails and enjoying the scenery.  Some parts of the course were pretty technical and we had to slow down and walk up a lot of the hills, but I knew by the end of the run I had worked hard.  I am really looking forward to our Grand Canyon run!  I just hope I can keep up with Rhett.

It is Labor Day and so I slept in and got started a little late this morning.  Luckily the weather cooperated and it was not too hot.  It was 86 degrees when I started and I can handle that.  I started with a bike ride and my legs were a little tired still from the run on Saturday, but after about 5 miles they settled in nice and I felt good.

After the bike I did a 4 mile run, keeping things nice and easy.  I am really working on getting my legs use to the transition from the bike to the run.  This will be important for me come November when I do the half ironman.

Nice run and swim this morning.  Swam in the lake and it was nice and calm.  It's amazing how nice it feels when it is only 85 degrees outside.
 

Bike ride with 4 laps around the island and a few little areas to give me a little more than usual.  It was cooler this morning, but very humid.  I'll take it though.

I thought it was getting cooler in the moring, but this morning was pretty warm and VERY humid.  It was 88 degrees outside and 50% humidity making it feel like 91.  I ran 8 miles followed by a 20 minute pool swim followed by a 2.5 mile run home.  My stomach hurt pretty bad this morning so it was a rough run.

40 mile ride with Rhett.  We pushed pretty hard at the end and it felt like we had worked hard.

I am officially OVER the heat.  At 6 this morning it was 87 degrees and at 6:50 when I started my run it was 88 degrees.  When it finished it was 97! 

My run was nice and easy.  I tried to keep my heart rate between 135 and 145 and not do too much because it was so hot.  I ran out of water by mile 14 so I stopped at the gas station and bought some water.  I filled one of my bottles with ice and by the time I got home that water was warm.  I am hoping the weather forcast is right and we get a some relief from the heat here soon.

Today was a lazy day for me.  My legs and body were just tired so I slept in a little and just did 15 quick miles on the bike followed by some pushups.

It was the nicest morning in Havasu for the past few months.  It is trying to get nice.  It was windy, but the wind was a little cool and I will take it over the heat anytime!

11 mile run (8.25, swim, 2.75) felt great.  I even managed to get a few miles at 7:30 pace and keep my heart rate down around 136 while I was running them.

New VO2 max today:  54

4 mile run followed by a bike ride.  Weather was much cooler and a little less windy
 

It was amazing out this morning.  NO wind and it was 78 degrees when I started!  It was amazing how much better I felt running.  This morning was a good run and swim!

My AP was 8:05 for the runs and I was able to keep my HR right around 145 for most of the run. 

New VO2 Max:  56

40 mile ride with Rhett.  Weather was very nice!

I left Friday afternoon to the Phoenix area to take my wife and my little girl to Wicked.  It had to be a quick trip so we turned around and headed home at 11 that night.  We made it to Havasu at 2:30 in the morning and I was in bed by about 3.  At 6 I had to drop my little girl off so I came home, got my running gear on, and headed to Rhett's house for a trail run in the desert.  I took my first gu at mile 3 (before then I was seeing stars and the world was spinning a little) and felt good.  I felt good until about mile 16.  At that point my achillies started to hurt a little.  By mile 18 I could hardly run and by the end of the run I could hardly walk. 

I took the morning off to let my achillies heal a little more.  No bike or run, just tried to catch up on some sleep and let my body rest.  I pushed it pretty hard this weekend and I need to be healthy for the Grand Canyon!

It is amazing how much better a day goes when you do some type of exercise in the morning, especially running!  I was pretty low yesterday and I am much better today after my run this morning.  I was just going to go 3 miles to test my achillies out, but after 3 miles I felt good and had zero pain with the achillies so I went 7.  No pain at all.  I iced it after just to baby it a little  more, but eveything felt good.  It was fairly hot and humid this morning which was a bummer, but I was just thankful I was able to run pain free.

Windy morning, but cooler than yesterday and less humid.  Felt good to bike.

Followed up the bike with pushups and come core work

I had a nice run this morning. 

1 mile easy, 3 miles at tempo (7:30, 7:14, 7:01), 1 mile cooldown.

Pool Swim

3 miles at an average pace (around 8:10 average)

Achillies felt fine even with the increased speed.

Easy bike run with Rhett

We had a 5K fundraiser for the cross country team so I ran that this morning. 
It is a fairly difficult course so I was happy with my time.  Ran the course loop one time to get warmed up and then ran the race.  Legs felt good!

Mile 1:  6:17.54

Mile 2:  6:43.62

Mile 3:  6:37.87

Total Time:  21:08

Nice easy bike ride to try to loosen up my hamstring that I strained a little on my race.  Foam rolled after and it felt much better after that.  Just need to be healthy for the Grand Canyon run.

Easy ride this morning.  My hamstring feels perfectly fine so I will do any easy run tomorrow.

It was an amazing morning!  Perfect weather for running.  I finally got out to run and test the hammy and everything felt great!  No pain, but the quads were a little sore after the run.  Not a big deal.  Sitting her writing this and they feel completely normal.  Short run tomorrow and then off to conquer the Grand Canyon!

Really easy 3 miles this morning.  I just wanted to get a few more miles in so my legs are not sluggish when I run the GRAND CANYON with Rhett!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1

RIM TO RIM GRAND CANYON RUN (south rim to north rim)

This was my most crazy adventure yet with Rhett and I owe the adventure to my buddy Rhett.  I really enjoy pushing my body to limits it has never been to before and to see how much I can take.  I learned about how much I can take with this run.  It is intersting how much you learn about yourself when you do things like this.  That being said, here is the report:

We got to the Grand Canyon on Thursday around 5, took a few pictures, had dinner, and headed to the hotel to get everything prepared for the next day.  We woke up at 5 and headed to the Grand Canyon.  It was a little chilly, but that is coming from someone who does not like the cold and lives in the desert.  It was a beautiful morning and the views were amazing.  About sunrise (6:15) we headed out on our adventure.  We started down Bright Angel Trailhead and it was all downhill with a lot of steps to hammer your quads.  At mile 3 Rhett and I took of our long shirts because it was already getting warm.  We continued down the trail until we hit Phantom Ranch, about 10 miles into the run.  At Phantom Ranch we stopped, filled up our water bottles, and took in some food.  From what I had read about the course, I thought that we would be running on some pretty flat terrains with wider paths and packed dirt.  Boy was I suprised to see that most of the remaining course we uphill (some much more than others) and fairly technical.  We had streams to cross, mud to get through, and beach sand to run through.  At about mile 14 I could feel that my achillies I had injured a couple weeks ago was starting to act up.  At this point I took some ibuprofen to help with the inflammation and hopefully keep my going through the next 10 miles.  It worked and I did not have any further issues with my achillies. 

By about mile 18 or 19 my body was starting to scream at me to stop.  At this point I was developing pretty signifigant cramping in my quads.  Most likely due to the pounding they took running down the South Rim.  I had been taking in as much water as I could, but at this point nothing other than stopping was going to keep the evil beasts from cramping.  At one point I tried to run with Rhett and both quads siezed up and I was not able to hardly move.  Rhett told a group of hikers that he passed that he was running from the south rim with a buddy and they asked where his buddy was at. I was tring to figure out how to use my legs.  At this point the trail was very steep and un-runable for someone like me.  Rhett and I power hiked the trail, stopping a couple of times to fill up our water bottles.  With about 2 miles left to climb up the north rim we stopped, rested, filled the water bottles, and headed out.  The last 2 miles were amazingly difficult.  By this point my hamstrings were cramping and my calves were cramping if I walked on them the right (or wrong) way.  Not to mention the constant pain I was having with my quads cramping the past 3-4 miles.  After 6 1/2 hours we finally made it to the top of the north rim.  It was an amazing site.  There was just 1 problem, we had to take shuttle back to the south rim and the shuttle was picking us up at the north rim lodge almost 2 miles away.  After crying a little (I would have cried if I had any fluid to develop tears) we started walking to the lodge. 

When we got to the lodge we got cleaned up a little and treated ourselves to some coke and pizza.  I could hardly eat anything and it ended up taking me over an hour to eat a piece of pizza.  To be honest, I had a hard time eating the day after the run also.  I think my body took a pretty good beating.  We took the shuttle back to the south rim and met up with my brothers were were hiking the canyon that day also.  We went out the dinner with them and I headed back to Phoenix with them to watch my little girl in a rowing competitiion. 

It was a very difficult experience, but I had a great time doing it.  There is something to be said for the enjoyment you get from accomplishing something like this, despite the pain you feel at the time you are trying to accomplish.  I don't know how to explain it other than that there is sometimes pleasure and personal fulfillment in suffering.  I love to have these experiences and I am thankful that I have the physical ability to do these types of things.  It makes me feel alive and happy.  Rhett and I have already talked about a rim to rim to rim experience next year.  Thankfully I will know exactly what to expect with regard to the course and I will be able to train more and a little different for the adventure. 

I am letting my legs rest so I did a 42 minute pool swim this morning.  It was raining here so I elected to stay away from the lake.

I am trying to let me legs rest a little more so I did a bike ride this morning.  My legs are still a little sore, but I am doing much better.  The ride was really easy, just trying to work out some stiffness with the legs.

Running in Puerto Vallarta Mexico.
 

no running today

Beach run.  Slow and hard!!!

Nice bike ride this morning.  My legs were a little tired from my weekend workouts, but overall things felt good.

Ran to the pool, 30 minute swim, and back to my house.  My legs felt amazing!  I'm not sure why they felt so good but I don't remember the last time I felt that good.  I ran at an AP of 7:30 and I did not feel like I was pushing hard at all.
 

Half Ironman

Today was the first official day of marathon training.  The goal this year in February is to Boston Qualify.  My half ironman is over (and I need to write a race report) and I am focusing on my marathon.  I did an easy 5 miles just to get my legs recovered a little more from the half ironman.

AP:  8:45

Nice easy run this morning.  About the same AP as yesterday but I had my HR monitor so I focused on keeping the HR around 144-146.

My stomach was not doing well this morning so I had a rough run. 

Nice easy long run.

AP:  8:45

I was in Snowflake for a high school football game so I ran in the elevation.  It was 24 degress when I started, but it actually felt really good.  I didn't push too hard. 

I did a short tempo run this morning.  I had to wait for the rain to clear so I didn't get a lot of time to run.

AP:  7:30

6 easy miles.

Today was speedwork day.  I am slowling building up my mileage so I am keeping my morning runs no more than 6 miles this week.

1/2 mile at easy pace followed by 1/2 mile speedwork.  Total of 3 miles of speedwork and 3.25 easy miles.

Easy 6.5 mile run this morning.  It was amazing this morning!

AP:  8:03

Long run today.  I had some calf pain about mile 11 so I stopped for about 2-3 minutes and walked.  It has been pretty sore all day.  I'm thinking tomorrow will be a recovery day so I have 2 days to recover.  I have been working on my foot strike and I think my calves are being worked a lot more than they are use to with my new running style. 

Tempo Run.

1 mile warmup, 6 miles at tempo (7:20-30), .25 mile cooldown.

My left calf was tender but nothing really hurt.  I just knew it was still tender.  It bothered me more when I ran downhill and less when I ran uphill.  It also felt better when I ran fast vs. running at a slower pace.

Easy run keeping the HR at or under 146.

My calf felt good with much  less pain than yesterday.  I rolled and stretched last night and I think that helped out a lot too.

AP:  8:24

Speed workout.  1 mile warmup.  1/2 mile at 6:40 pace and 1/2 mile cooldown for a total of 3 miles speedwork.

It was thanksgiving so I did my own 7.5 mile turkey trot.

Kept HR under 146.  Nice and easy.

15 mile run with the new Sketchers Sonic 2.  They felt great.

Kept HR at or under 146 with a ave HR of 144.

Everything felt great.  I could have gone a lot longer but all I wanted was 15 today.

Nice easy 8 mile run.  It was a little chilly and windy this morning.

I put in some good miles for me this week and my body responded well.  Everything feels good.  No aches and pains. 

AP:  8:30

Ave HR:  140

Tempo Run following the advice of Rhett.

2 mile warmup

3 miles at MP (7:05).  These miles felt pretty easy as long as I was running on a flat road.

3.2 mile easy run

AP:  7:52

Easy run.

Ave HR:  136

AP:  8:40

Speed workout.

1 mile warmup

3x1 mile repeats with 1 mile recovery

1.2 mile recovery jog

AP:  7:46
 

Easy run. 

Ave HR:  139

AP:  8:45

It was a great morning for a run.  I have not run with Rhett for a while and it was great to get out and run with him for a few hours.  It makes my run and my day much better!  I was suprised how good I felt and how my body responded with all the miles I have put in this week. 

Ave HR:  145

AP:  8:41

My body was a little tired from the run yesterday, but overall I felt good.  Kept the pace nice and slow.

Ave HR:  141

AP:  8:41
 

2 tempo, 2 easy.

My foot hurt a little during the run.

In Mexico doing CE.

My foot did not do well so I only did 4 miles.  I had to run around a building so it was a lot like running around a track.  Pretty boring, but at least part of it was an ocean view.

27 laps around the buildings.  Felt like I was on a treadmill.  Foot felt much better.

I was in Mexico last week for some surgery training so my workout was pretty weak.  My plan for this week is to just get my legs back and do around 60 miles at a fairly slow pace.

Nice and easy miles.
 

Chilly morning with temps around 33 degrees.

Nice and easy run
 

Easy run keeping HR under 145

Long run with Rhett.

After my run the top of my foot started to hurt.  Not sure what is going on.

I took Saturday off to let the foot rest and it felt good running, but after the run it started to hurt again.  We'll see how it reacts tomorrow morning when I run again with it.

Stopped due to pain on the top of my foot.