TRI GUY

Painters Half- 1:44:02

3 mile loop in 20:09

Hurricane Half Marathon 1:31:24

Red Mountain 50K 4:55:05

22:54

Bryce Canyon Half  1:28:28

I was still a little sore from the Bryce Canyon Half Marathon five days earlier so I didn't know what to expect.  I tried to go out fast and take advantage of the downhill on the first three miles, but my calves were really tight.  I actually thought I might have to stop and walk but after mile three when the course levels out they loosened up and I finished as well as I could have hoped for.  My splits were 1-5:45 2-6:00 3-6:15 4-6:30 5-6:30 6-6:30 .2-1:15.  It was a PR for me by 1:12 so I'll take it. 

Whipple trail head run in heavy rain

Utah Half Ironman in Provo

West Canyon Rim Rd

Trail Run.  Ran up Mill Canyon over the mountain and down Whipple finished at  the house in Pine Valley.  Funnest run of the Summer!

Campground loop 1:04:47

Campground Loop 1:04:44

Arizona Border Run

First 8 Campground loop in 59:55

Trails 20 miler 2:30  Ran the first 10 around 8 min  and the last 10 around 7 min

First 8 Campground loop in 58:40

Red Hill Loop 50:14

Foot Started to hurt half way through the run

Kokopelli Triathlon Sprint Distance

Ran 10k route out in the Washington Fields

Rode the Tour de St. George century with a few hundred fellow friends.  Felt good and the weather was perfect.  Was just short of 100 miles because we skipped the U18 section and just went down Snow Canyon Parkway.  

Biked a loop around the river trail this morning and ran out toward the az border tonight.

Swam 1600 yds at the SHAC and then biked out around Ivins and back. It was a relaxed pace but a good 1-1/2 hr work out to get me ready for my big day tomorrow.

Today I decided to approach my training like it was an actual half ironman race.  I thought it would be fun to preview the proposed Ironman St. George race course so that's what I did.  I started at 8 with a 1 mile swim at Sand Hollow.  Then biked 68 miles across town, around the Gunlock Loop, ending at the town square.  Followed by a13.1 mile  out and back run up diagnal, bluff, and over the red hill on Skyline drive over to 1000 East.  It felt great to lead from the get go.  I also was suprised how well I felt during the run, I finished the last couple miles running low 7 min pace. 

Here were my splits

Swim - 28:15

T1- 13:48

Bike - 4:01:01

T2 - 10:35

Run - 1:59:41

Total Time -6:53:22  

I didn't really feel like training today so I skipped my swim, but I did make myself at least do a short run before I could watch my Monday night tv shows.

I biked 30 miles today out to SunRiver and back mostly on the trail system.  Then put on my running shoes for a short 3 mile brick run. I had planned to just run easy, but after the first mile I decided to see if I could finish under 21 minutes.  I ran the last two miles in 13:06 and ended up at 21:06.   

Needed to get my long bike ride in today because I am going to visit my brother in Colorado this weekend.  My neck sure was tired after almost 5 hours in the aero position, but my endurance is getting better.  I stayed in town and did a variety of loops around the trail system.

I Ran the Snow Canyon Half Marathon this morning.  With my Ironman race coming up in two weeks my plan going in was to enjoy the race and not go out too hard but try and keep a good pace.  I would have been happy with a time in the 1:35-1:38 range.  My plan was to hold up until around mile 5 after the turn around on the dirt road.  I ran the first two miles at 6:25 pace and that was with the brakes on.  At mile 3 I was feeling pretty good and pushed the pace a little more than I had planned going up the canyon, but it was fun picking people off so I just kept going.  After the turn around I kept my mile avg just under 7 min miles the rest of the way finishing at 1:30:47.  No complaints it was  a great day to run. 

Saturday morning practice swim in Tempe Town Lake. 

Third times the charm.  I finally finished Ironman Arizona on my third attempt.  My two previous attempts had ended between miles 4-8 due to the affects of dehydration.  This time the weather was a lot nicer and I was able to keep a good pace that allowed me to follow a better nutrition plan.  Here were my splits Swim-1:37 Bike- 6:32 Run-5:38, add in transitions and I finished in 14:12:38.    

Usually we have a 4 mile turkey trot on thanksgiving.  I ended up going a little further to make it a Thanksgiving day 10k.