On the road to BOSTON!

25 mile bike ride on mountain bike

Got up too early and ran with Steve Hooper and gang on the annual 4th of July run. Started up by Enterprise resevior and ran the dirt road to the base of the 'Wall' by Veyo. I averaged 9:01 pace for the run. I did a lot of walking up the big hills that seemed to go on forever. Then when the downhills came I felt like I needed to push it to make up for the walking. Several of the downhill miles were between 6:50 and 7:30 pace.

After downloading my garmin I could tell exactly where the big climbs were. 3 sets of climbs in all- I was averaging around 10:20 pace on those climbs except for one mile when I didn't care at all and walked the whole mile- 15:46 pace. I was actually very pleased with my splits on the downhill portions of the run as I attempted to make up some time. Some of my downhill splits are 7:27/ 7:44/ 7:09/ 7:15/ 6:55/8:20/ 8:19/ and finished the last 1.25 miles with 6:55 and 6:24 pace. I would like to do this run healthy and not coming off of 4 races in 2 weeks.

24 mile bike ride to the new airport and back- lots of hills- wind and muggy. this was a good workout while my running legs take a break after Mondays run. I rolled both ankles during the run, not used to trail running. The right one is still pretty sore up the side of my leg....nothing major just will need a few days of no running to let it heal up

10 mile bike ride pushing the pace a little harder today. Ankle/leg is starting to come back and hoping for a run Saturday morning-

Started out the early morning with a 5mile run out towards the Dixie Center and back- 8:05 pace. Jumped on the mountain bike and headed out on the path towards the DC and saw Steve Hooper, he was struggling with stomach issues so I rode along side with him to the DC. I then started on the ride out to River Road then past Stone Cliff out to Washington Fields to the old airport road. Followed that out to the the road for 5 miles till I came close to the airport. Then I was able to get on the road again and went to River Road. Turned there and went to Riverside Drive to the path to home, 32 miles in total. Legs felt great after the bike. Was hoping to get another run in after but things at home prevented me from going....just as well.

10 mile ROAD BIKE miles. Picked up a Trek 2.1 2010 model and took it for the maiden voyage. Same 10 mile loop as I did last week and moved the speed up by 3 mph in windy conditions. It is going to take some time to get used to the new ride but I think I am going to like it. I am going to shift some focus to bike mileage again to take some pressure off of the feet.

35 mile bike ride-

25 mile bike ride

Out at 5am and ran over past Deseret Hills High to River Road to the trail/ Dixie Center to home. Beautiful temps! It felt even better the last 3or so miles along the river.  8:24 pace

Had to take a break for a few hours then went out for a bike ride out to the airport- 24 miles 17.2 mph average

15 mile bike ride

34 mile bike ride in afternoon 101 degrees

29 mile bike late afternoon 102 degrees

Ran 7.75 miles at 5am over to Bloomington Hills Park and back, 8:03 average pace- 63 degrees wonderful cool morning

Added a morning bike ride of 30 miles

15 mile bike in the morning

Same 15 miles in the afternoon

135+ miles this week on the bike- This is a very nice change up from all the running I have done this year. I am only going to be able to get 3 days in next week and then nothing the next week. Traveling to Salt Lake for a couple days and then to Seattle for 9 days. After that is over it is time to get serious about Saint George Marathon!!!

Morning- 20 mile bike from home to SunRiver,River Road to Sunroc then return---

Afternoon- 15.25 mile bike from home on the path to River Road to Bloomington hills, loop repeat then home 18mph

5 1/4 mile run around Bloomington- 7:55 pace- the run felt terrible as I could run with ok speed but zero endurance. After 3 miles of running 1/2 mile then walking a bit I finally put together a solid 7:18 full mile. Kind of depressed with the running but I have taken a month off and traded it with biking-

After then run I went out and did my 15 mile Bloomington trails loop at 17.8mph

Evening: biked 22 miles- ran into Willbull, Bigfoot and the Legend (Aaron) It was fun catching up with the guys. I know they were working a lot harder than I was--- hehehe

my15 mile bike loop this morning- last time on the wheels for 10 days- Hopefully I can get a few miles on the feet in Seattle- looking forward to the cool temps