Fuel It Right

Ran this with Karina.  Not really in the best of shape.  I don't know why, but I always let her finish like 2 seconds ahead of me when she struggles to keep up with me the whole race.  I should stop doing this :0)  I guess she has more of a competitive spirit.

I wanted to do a 5K to see where I was so I could start working towards a faster 5K at the end of the summer.  This race being free made it perfect.  Started out with Josse and Mary on a little warm up then we ran into Melody before the start.  Good times.

I have just been trying to add milage every week for the last few months so I had no clue what I was going to be able to do.  Most of my runs are pretty comfortable and slow.  My legs felt really good, like they could have gone faster, but my lungs were burning.  Felt like it was a decent effort.  I had a bit of a runners cough afterwards so I was pleased.

Super sleepy today so I didn't want to get out.  Forced myself to go for a few after work and voila! I'm re-energized. ap was 8:46 which is faster than usual but it felt easy.  Makes me want to start doing track stuff.

Bodyrocked 16 minutes

2:35:31  ap 12.4 mph

Rode up to the Alpine Loop summit.  The first 2 miles of the climb had me worried that I wouldn't be able to make it to the top, but once I got past those I was golden.  I ended up loving it! Max speed was 42 mph on the way down so there was some decent climbing grade there.

Things I learned on my ride today:

I love my new Castelli shorts. Definitely my new favorit cycling appearl brand

I need two water bottle cages

Eating food and taking gels are way harder to take while biking than running.  Dry throats don't equal easy take down.

I need to learn how to farmers blow!

PM- Bodyrock Lite- Holy jello arms!

Week 4 Day 2 – Small Victories – BodyRock Lite

1) 100 Sumo Side Lifts – Using the pink Sandbag

2) Push-Ups – 75

3) Tricep Dips – 75

4) Step Ups – 50 Left & 50 Right Leg

5) 15 Slow Stability Ball Crunch With Maximum Weight –  Using the pink Ugi ball & Sandbag or Stability Ball

9:16 ap

I'm tired today.  My lungs were more tired than I was expecting last night after my ride so I knew I would be tired today.  Pushed throught the best I could.  Swimming later?

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.

AM-Bodyrock

PM- 800m in the pool.  For how little I've been swimming, I feel pretty strong.  I credit that to strength training with bodyrock.  Need to pick it up, though, with putting in the time in the pool. 

Track workout with Josse. 4x400's and 4x200's.  Short workout but it felt tough.

Rode down to the balloon launch in Provo.  So cute to see Josse's little kido watch the balloons. Watched some of the parade then rode around Provo to make 20.  Pretty flat w/ a short hills thrown in.

Bodyrock

just a few laps to keep myself loose.  Felt good, especially since I kept lapping the 4 guys swimming in the lanes next to me :0)

Well, I'm happy with the time, but I was not very smart with this race.  I went out too fast and died at the end.  Woulda, coulda, shoulda.  I knew I was going too fast which is the dumb thing, but at the time it felt so easy.  My goal was to about an 8:00 AP, ended up with an 8:15 AP.  Live and learn.

I lapped watch at 10k because I wanted to see the time and then I remembered that my watch doesn't show the running time. Dumb watch. So my splits are a little messed up.

7:52, 7:39, 7:53, 7:50, 7:50, 8:04, 1:37(.20)- 48:45

7:55, 8:13, 8:31, 8:43, 8:48, 8:43, 8:57(.96)

Shout out to Josse for helping me through that last mile.  I totally would have walked without her.  Would have been over 1:50:00 without her pushing me.  Thanks Sis! (My eyes must have been googily when I looked at my watch the first time, the last mile was a 9:20 pace, not 8:20) 

out in the blazing hot 95 degrees

wanted to do squaw peak- road construction. 2nd choice, alpine loop- still road construction. settled for south fork. good thing. I think that is all my legs could handle today. 

AM- 1400m at the pool.  Bodyrock a bit later

Brick workout today.  It was supposed to rain and lightning so went to the gym for 2 awesome hours on the spin bike and one hour on the TM.  Thank goodness for Netflix!

Little Cottonwood Canyon.  Tough climb! Catagory 1. This ride never gives you a break.  Non stop climbing.  I read it is combarable to Alp D'Huez in the Tour De France. Bought a new bike afterwards.  Can't wait to ride this again on Friday to see the difference.

dont remember

 Little Cottonwood Canyon.  1:15:00 (10 miles up)

1st ride on my new bike  Wow! the difference a carbon fiber frame makes.  So nice!

On Wednesday we started 3 miles further up then we did today.  So, last ride was 7 miles climbing- 1:12:00.  Today was 10 miles climbing(started at the UTA park and ride where the hill climb race starts) and went up- 1:15:00.  I'd say that's a bit of and improvement.

First run from new house.  Needed water.  Out and back down 1300.  Pretty boring.

29:24 AP 8:39

Bodyrock followed by a run from home. Sweetness.

My goal was to do at least 48ish so I'm happy with my time.  So muggy out! I felt really good for the first 4 then I could feel the speed I wasn't used to.  There was a couple high school girls that I tried to hang with for awhile(7:16 for this mile).  They were going too fast for me so I died out and just tried to hold on for the last mile.

Warmed up and cooled down around Research Park.

Drove to Sugar House Park after the race and went up Emigration.  Saw one lonely marathoner coming down the canyon.  Took advantage of the water stop left out.  My legs were feeling it from the run.

Little Cottonwood Canyon 1:20:00

5 minutes slower that last time.  My legs didn't feel perky today.

1st time trying the Jordan River Parkway out.  Went from overcast to pouring rain, back to overcast, started getting muggy, the sun came out and left again.  Sun came out for good and got HOT!  Tired.

3:15:00 AP 13.8 mph

Wanted a flat ride today.  Went west to Kennecott Copper Mine.  Had a pretty bad head wind but other than that it was gorgeous out.

Emigration Canyon from the zoo.  37:34 up, 57:00 total  AP 16.2 mph

I've been sick so didn't know how I would feel. Had a little bit of a tail wind and legs felt good from having a day off.  Took about 7 minutes off the last time I timed this.

Got a late start so went to the gym for my run.  6x800's at about 7:43's.  probably could have done faster. 800m in the pool after

Loop from home.  Finally starting to feel better.  Still tired though.  Did some abs while I watched a little track and field on the olympics.  Looking forward to the tri tomorrow!

Went to Ogden for the 1st stage of Tour of Utah. Watched the start then rode to the Snowbasin access road to watch the KOM. Rode back for the finish. Good times. 

9:20 AP 82*. Threw in some 50 and 100 m sprints in the pool. Felt tired today.

49:50 ap 8:48

out and back from home. 5pm. hot out, not sure how hot. 

Went and did some open water swimming at Utah Lake and practiced sighting.  Water was pretty warm.  I was planning on wearing a wet suit for the race but now I'm not sure.  I wasn't grossed out by the lake until I went and looked in the mirror when I was done(green slimies on my face) and washed the lake water out of my suit.. yuck!  Did some bike to run transitions at Josse's afterwards.  Learned I can't peddle with my shoes clipped in! dangit. 

36:22 up 

PM Emi canyon. Was planning on pushing harder but was passed by some guys that weren't gaining any distance and I didn't want to pass them so just took it easy. Added in to make 20.

I've already got nerves for this weekend. Irregular, shallow breathing and upset stomach :0(

Felt better today. Went out around 11 so I could get some good heat. Went on the trail again for the fountains. Followed it with some bodyrock. 

Flat ride from home. Not a lot of good routes from home. I went the wrong way today. No bike lanes, scary neighborhoods. That's ok though. I like the canyons better anyways.

Easy workout just to keep loose. Forgot to wear my new goggles to test them out.

20 miles in park city.  broken up.  rode up to the Sunday market and walked around a bit. then rode back down to Newpark, had lunch and finished in Jeremy Ranch.  Maybe shoulda waited on more day, but just took it easy.  Thought it sounded nice to do a recovery ride.  It was nice moseying along, not caring how fast I was going.  Lungs were still pretty tired though.

Bodyrock.  Felt sooo good to move my body! I have been doing a lot of moving/lifting at work but it felt good to sweat.

Bodyrock followed by a short run.  No watch.  Planned on doing this last night but came home from work with a massive headache.  Took two bites of dinner and plopped down in bed and fell asleep.  I haven't had a headache like that for years.  I was drinking water during the day but I don't think it was enough.  That and getting too hungry without realizing it.

1:04:21  ap 9:12

cooler morning.  Stormed a good one last night.  A little drizzly and kinda muggy.  Lots of worms, snails and bugs out.  Felt pretty decent. 

Woah, Nelly Fertado! My legs took a beating from that 30 miles yesterday. Super sluggish this morning. Upper body tired too. Came home and did some ab ripper x. Still felt good to get out. Feels good to be eating better too. Fell off the nutrition last week.

1 hr  City Creek  40 min up from Capital Building

Needed that escape.  Snuck away at lunch time. Temp was perfect and the trees were gorgeous.  So glad I went.

little cottonwood. started from park n ride. up 11 in 1:33:00. total time 1:56:12 AP 11.3 Slow goin on the way up. felt good to be up there though. max speed 42.8. Chilly on the way down! Fun stuff. 

Bodyrock-

10/50 3 x's through

1) Sandbag Squat

2) Side to Side Jump

3) Pendulum

4) Half Burpee, Half Push-up

Good workout! Lots of plank action. Arms and legs were shaking by the half way point. I could really feel the Pendulum working the saddle bag area which is a hard area to get for me.

On the trail from home. Felt decent for the first half. Legs felt fatigued for the second half.

59:30 15.7 AP 15.7

Emigration from the zoo. Nice short Sunday ride. a bit of a head wind but the canyon is a blaze of color and so worth the ride! Pretty windy on the way down. Actually, very windy! I don't think I've ever rode in wind so strong.

Bodyrock.

Emigration and Big Mountain.  Probably should have stopped at Emigration...

AM- Bodyrock. Felt decent but a little weak from not eating much the last two days.

Woke up way sick Monday morning.  Felt much better Tuesday. Spent most of Tuesday trying to catch up on calories and slept a lot.  Yeah, Shoulda had a recovery day on Sunday!

Decided last night to do this race but was still debating whether or not I wanted to spend the money this morning. Got ready and decided to drive over, still not sure. Decided I would probably regret not doing it. And I would have. I had a good time and it was a good last bike race for the year. I've ridden City Creek several times but I have never pushed it this hard. It's a trip feeling what the legs do when you're pushing your hardest uphill for that long. From my experience, bike races are kin of an estimation on the distance so I was really glad when it was exactly what they said it would be. I wouldn't have lasted much longer. It was short and fast. I was pretty jello-legged after. And that's the way it should be :0)

Santaquin Canyon. Man oh man this was a gorgeous ride. Starts out pretty mellow but then gets steeper and steeper. I had some good distractions though. I was in love with the fall colors, the stream and the sound of the running water, and all of the gorgeous surroundings. We really are blessed to live in such a beautiful place. I love running but one of my favorite things about biking is that you can cover more distance and see more things. I've discovered a new passion in biking and I'm sad the warm weather won't be around much longer.

Emigration from Sugar House.  Felt pretty good.  I was feeling drained today and felt more energized after so it was good to get out.

Bodyrock. Was going to go to the gym because it was chilly and I was feeling wussy. The sun was out and it felt silly to go to the gym for a bit of a chill so I scratched the indoor notion and went out from home. Ran out around the old workplace. I always liked that area. Old towne feel.

Emigration TT 35:03. 27 seconds faster than what I have recorded. Still plenty of room for improvement. Warmed up from the park. Nice day out.

Millcreek. up from GR lot 9.5 1:08:00

1 mile warm up. bodyrock. another 3 in 26:30 AP 8:50?

Gym day.  One mile warm up.  Bodyrock.  5 more in 44:00 AP 8:48

Spin. Bodyrock.

Didn't make the 5:30 spin class(magine that) so I went on my won for about 45 min. Probably equivalent to more than 10 but that sounds good. Bodyrock- focus on legs and abs. Tough workout.

Went to do City Creek, but it was closed so we did a couple loops around the Ave/Memory Grove with a crazy hill added in the middle.

Millcreek. 1:10:50 up. Got about a half mile and realized I didn't have my gloves. Wasn't going to worry about it but got about another quarter mile and could tell my hands would freeze without them.  So glad I got them. Stayed nice and toasty with my cold weather clothes. Snow at the top but it was so nice with the sun out. 

HIIT workout.  A lot of upper body today.  Did a couple different hand positions for push-ups and did them girly style to work on form. Good workout!

42:06 AP 8:25

Ran out around the neighborhood.  Felt better today, still a little tired, but felt so good to get out for a run today! HIIT workout afterwards.  Focused on legs today.. felt good! 

1 mile warm up, Bodyrock, 3 more miles.  Snowing like crazy so it was a gym day.

7 miles on the treadmill. Snowing hard again.  Wore wool sock and boots to the gym and forgot workout socks.  Tried going sockless but it started to get uncomfortable so I put on the wool socks that went up mid calf, rolled them down to make it a crew and man were those hot! and totally made it look like I had chicken legs.  Oh well, it helped me get through the last half of the run and it's not about the fashion, right? :0)

1 mile warm up, HIIT, 4 more lovely miles.

Imagined last night that I set my alarm for 4:45 to make it to spin and really thought that I did.  But then I woke up at 6:45 and I really didn't.  I'm pretty sure I subconsciously did it on purpose.  Made it to the gym and warmed up for a few minutes, did a HIIT workout and then went in the spin room for an hour all by my lonesome. Good times.

Went to the gym and watched the second half of run away train movie. Watching a movie and covering up the numbers is a decent combination for TM running. I thought for sure I had at least 2 miles left and then the dang machine started it's auto cool down.  I looked and I had gone further than I was planning so I finished off the last mile.  Probably like an 8:40 AP.

Hiit.  Not feeling so hot.  Stress from moving and allergies I think.  I'll take today off running/biking.

Spin at home.  I'm never going to leave my house again.  There is no need :0)

Hiit 

TM at home.  I need to get brave and force myself to go outside. Big toe on right foot is hurting a bit.  Hiit.

Hiit abs. 4 miles on the TM. Toe still hurting. 

AP 8:50

first time running outside from new place.  tried to find a park someone told me about but never found it.  lots of hills but it was good to be outside. 

Hiit legs w/ 2 miles after