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.