Fuel It Right

Alpine Loop Summit ride from home.  It was really warm and we weren't exactly prepared for it.  Still trying to get the fuel thing down.  Other than needing more water I felt pretty good though.  I really like this climb!  Now to decide if I wanna try for the 60 miler next Saturday.

AM-

59:14  ap 9:52

started from the car shop and did University Pkwy hill.  Legs didn't have much in them today.

PM- Bodyrock- Push It! Intermediate

1) Hug Knee Star Jump, 3 Point Jump & Push-Up

2) Over Chair Elevated Circle Abs w/ Equalizer

3) Reverse Elevated Push-Ups w/ Equalizer

4) Step Ups(Alt L&R Legs) w/ Sandbag

Bonus Abs-

1) Side Plank & Extended Toe Touch- Right Leg & Left Hand Touch

2) Side Plank & Extended Toe Touch- Left Leg & Right Hand Touch

3) Wall Hold & Knee Tuck(Alt knee)

44:38  ap 8:56

12 minutes of Bodyrock followed by a run straight afterward.  I was only going to do 3 miles because of how my legs felt yesterday, but I was feeling good so decided to add the 400 south hill.  I did this route almost a minute faster per mile that last week(and the hill wasn't even my slowest mile).Guess that cake last night fueled my legs up.. probably not actually :0)

Where Have You Been Workout

1)Squat Jump(2), Tuck Jump, Press Ups(2)

2)Donkey Press(3), Squat Jump(3) Alt legs

3)Open Me Up Mountain Climbers & Alt Ugi Abs w/ Ugi Ball (10 ea)

4)Commando Roll Out Press Ups(press up & knee tuck on ea leg, commando roll)

ap 8:41

Ran up the canyon 2 miles then did a 2 mile tempo 7:41 & 7:56 and cool down.  Followed it with a trip up south fork on my bike.  Fun times.

AP 8:41

Met Josse at the UVM finish and ran out and back. Pretty simple stuff. Faster than I anticipated for today.  Had a blast watching the marathon finish.

2:02:00  ap 13.9

Emigration Canyon back to front and back again.  Had lunch in Sugar House half way through.  It was a really windy and chilly for the first half, but the second was really nice.  I did this ride several weeks ago and it killed me.  This time I killed it! Gorgeous day to be out!

1:39:00 ap 11.3 ap

9.3 mile climb up Millcreek Canyon! it's a gorgeous canyon though so it was worth the pain. feeling strong :0)

AP 9:05

Easy day.  Regular 6 mile flat loop from home.  I was just trying to be consistant today.  I was going off of the McMillan calculator for an easy run which for me was between 8:53 to 9:23.  My miles were between 9:01 and 9:10.  Last mile I was feeling a bit tired but happy with my run today :0)

Did my first bodyrock workout with my new sandbag.  Looved it!  Can't wait to see the results from stepping up with my weight resistance.

400 South hill. Legs are feeling it today. It was pretty slow. Glad it's over but glad I went :)

Attempted a tempo run today but it didn't go so well. I was going to do 2 miles @ 7:30ish pace.  Here's what I did instead: warm up 1.75, 1 @ 7:55, 800 rest, 800 @ 3:56, 400 rest, 800 @ 3:44, cool down.  Wasn't quite what I was looking for.  Swam 1000 meters afterwards.

9:09 ap

out and back up the canyon from Will's with Mary.  felt decent but not great.  it was nice to have company for sure. swam pretty close afterwards.  arms felt strong but I was breathing pretty hard.  Hot tub after.. ahhhhh. 

2:49:00 ap 14.6mph

Started from home and went South to Hobble Creek canyon and back.  Wanted to do a mostly flat ride.  There was some up hill and rollers of course.  I was pretty tired by the end.  Had plenty of water but needed to bring more food.  Something to plan for on the next ride.

Thought I'd do and afternoon run in the sun since I need to get used to running in the heat.  I was listening to a podcast that I thought was from earlier this morning that had a weather forecast of mid 70's.  I thought it felt much warmer but I went with it.  I was so drained! Got home and checked the weather.  It was 90 degrees out! No wonder I didn't feel peppy.  Checked the podcast and it was from last week.  Head Trip!  At least I had an excuse for cutting it short 2 miles.

Mary and I met Josse, Rebecca and  Desiree at the track for some speed work.  Mary, Desiree and I did 400's, Josse and Rebecca did 800's.  My legs aren't very privy to the fast life, but they pulled out 2 more laps than they thought they could. 2 fast miles, 4.5 slow miles.

1:39, 1:47, 1:45, 1:43, 1:45, 1:46, 1:46, 1:47

Went out around the lake for a little 100 mile ride. 14.3 ap.  The headwind slowed me down a lot.  Wasn't the original plan and 50 miles of intense head wind had me wanting to stop several times. It was pretty frustrating but didn't want anyone to drive 80 miles to get me so I pretty much had to finish.  Plus my longest ride ever is 40 miles.  Don't know what I was thinking.  Once we turned off that northbound road it was tons better though.  If there is a headwind like that for the ride on the tri it's gonna suck!

8:59 AP

Thank you, body, for feeling relatively good today and allowing me to add on an extra mile.  I will reward you with protien and lots of fuits and veges!

AP 9:15

Mary and I drove down to the lake.  We were going to go south around the hobbler course because of the smoke but it had cleared up so we decided we didn't want to drive out there.  The first 6 were between 9:07 and 9:25. Did a 2 mile tempo as I was told to do by Coach, 7:52, 7:43(Shoot, Bob, that's tuff) slow revocery mile and finished between 9:24 and 9:40 miles.  Legs are more sore today from my ab ripper X I did yesterday than from the 100 miler I did on Tuesday!

Ate a little bit and did 1200 meters at the pool.  After 800 I was tired.  After 1200 I felt like I could go another 400.  The hot tub was calling me though.

Rode to Park Silly Sunday Market from Derek's and back.  Headwinds, Hotdogs, and Gerber rings.  All in all it was a good day.

AP 9:24  45:00

90 + outside so I went to the gym for some TM and pool time.  Original plan was to run then swim but I only had an hour before the pool closed so I switched it.  Probably a good thing.. I can call it a true brick I guess.  1 mile swim felt great.  Wasn't really going for speed, mostly worked on form.  I think it was around 40 min.  Hit the TM.  First 2 miles I had a killer sideache.  I tried controlling it with breathing.  It helped but it lingered.  After 2 miles it went away and it was easy going.  Holy sweat!

AP 9:15  49:00

mid morning 400 south hill loop.  It was a little warm but that was the point of going a little later.  I was dreading the hill after the last time I did this loop and died on it.  It was still a killer but I made it up without stopping.

AP 8:48 1:01:38

I was supposed to do this workout yesterday but didn't get the thing done.  Went to the track for 5x800's with 400 rests, decided to do one more on the way home from center st to 400.  3 miles total fast.

3:34, 3:36, 3:42, 3:43, 3:50, 3:51

At least I was consistant... ly slower for each one :0)  I'm not used to this and I forgot to check what I should be aiming for so I just tried to push as hard as I could.  I checked when I got home and I should have been aiming for 3:26 to 3:36.  Not quite but there's always next time.