I like to ride my bicycle

Scott and Sean and I went for a jaunt this afternoon. Shoulda ate something when we stopped half way through. I ran out of gas after 2 hrs, dropped off their wheel and fought the wind alone for the last couple miles.
Bummer. Lots of climbing and descending though. Its fun to go with others.

Short runs

CFe: 1 mile at 15/20, 2 min rest, 1mile at 17/20, 2 min rest, one mile TT
With people asking me for directions, I did not stick to the program and ended up all screwy.
6:40
~6:30
6:55
Whatever

Alpine "loop"

Rode to the summit of the Alpine loop and back to los padres. 18.25 mi each way. About 3500 feet climbing/descending. Fast descent.
Not so fast climb.
BEAUTIFUL!!!
Do I need more food on these long rides, or is my endurance fading?

June Showers

Rain is great, but its tough to train, am I right?
Went for a swim again because the Alpine Loop was uber rainy.
30 min at the ofc.
200 warm up
200 IM
200 Back
200 Free Fast
200 IM
100 cool down
Thats all the time I had.

Deer Creek

Again, with little time I set out to try and do something.

I swam around the island once and to the buoy again and back. I didn't bring a watch. It was probably 20+ minutes.

This fat old fisherman was trolling right ahead of, next to and then behind me for almost the entire time. I don't know if he thought the fishing was better next to a giant swimmer or maybe he thought I was a woman and he was checking me out. Oh yeah!

The water tasted like gasoline/exhaust. What a jerky.

Spin

Spent an hour and fifteen on the spin bike. Kept it super light, barely broke a sweat.

boring

Back to it

Well, 20 week count down starts today. I recovered pretty quick from the half and did nothing all week. Until Ragnar. The 188 mile relay from Logan to Park City. I still hurt. My last leg was from the top of Guardsman to lower Deer Valley. Big elevation drop. I had to do it in my undies.

So today I rowed for 20 minutes and did a bunch of push-ups, pull-ups, sit-ups, back extensions, and dips. Stretched it all out to an hour. Calfs are killing.

Wuss

Ironman 70.3 Boise

Remember when I said:
13.1 came at 1:50:06
It better be at least 10 minutes quicker on the flats/pavement.
Too bad Boise and Florida won't be low 50's and overcast.
no? well I did. And I was wrong. Boise was high fifties and I think rain counts as overcast, doesn't it? What a sloppy mess! Good race though. My swim needs to be straighter and faster. My bike was solid, I could have eaten more the first half. My transitions were quick. But, oh the run. I glanced at my Garmin a bunch for the first couple miles and thought I had done a good job of setting my pace at 7:30ish. When I looked at it on the computer, though my first mile was under 7. So, I felt pretty good for the first 7 miles or so. Then it was all I could do to keep running. I walked 4 aid stations (30 seconds or so each) and ran quite a lot slower (9s?) and finished under 5 hours. So that was cool.
My bike was 64 fastest and if you minus 40 pros...
I feel pretty good about it.

Work work work

Landscaping with my brothaz. Planned to ride back home the last 25 miles, but ran out of daylight. RRRRRRRRRR.

Anyways, that's it for this race. Its a rest week. I'm saving it all for Saturday. I'm thinking a chiropractor and a massage tomorrow and try not to gain 10 pounds of food.

Final run

No bare feet, I did wear shoes.

Ran with Pete, which is strange. I've run solo every other time I've run this year, so we went fast.

1.6 mile loops.

First lap was a 7:08 pace - with 100 ft elevation and back.

Second loop - 7:20 pace

Then Pete bailed (he had dropped me on the hill) and I had a pit stop.

I went out for a final lap at a 7:18 pace.

33 + minutes of running, 4.6 miles

Just keep kicking

1000 yards of kicks. Front, back, side, daolphin, no strokes.
My shoulder's been bugging me and I need to save it for the big one coming up.

A Family That Trains Together...

You're supposed to practice race day, right? So today my lovely wife and three kids came to the lake and hung out while I swam. Said Wife started my watch on land and then I grabbed it afterward as I "transitioned" to the bike. That's the game plan for the Half. Of course, My "t1" was ten minutes. Ah well.

So I swam for 18 minutes. Looks like about .7 miles or 1120 meters according to google maps. Could be off by a tenth of a mile though.

Then I rode my Fezzari 25 miles in 1:05 , felt pretty good about the 23 mph

Then I ran a quick 7 minute mile just to call it a tri. Good stuff, feel great.

I',m a little worried about my right shoulder. I think I need to let it heal for a bit.

Tarahumara

Intriguing Tribe in Mexico that runs barefoot and avoids injury.
So I tried out a crossfit barefoot. I liked it. Then I did some sit-ups.
400 meter run
50 squats
4 times
This one always hurts, but my times got slower and slower. About 11 minutes total I believe.
I'm ready to run everywhere with no shoes.
(Next, no pants!)