WE DID IT. 2010 is in the record books

Wow, We did the Ironman, we are the men of the Bullock Family. It was awesome and fantastic. Record times for us all.
Jeff 11:18
Ryan 12:31:09
Dean 12:45:46

THE LAST WEEK BEFORE THE END!!!!!

Well here we are in the last week of training, where we really are not training, but we are just cruising to the finish. I did a little more that I may have wanted, I was a little over tired on Sat. but Sunday is here and I'm feeling a lot better. I just want to get to bed early and be real rested this week. I did bike to work on the only good day of the week, I went about 30 miles each way, I had a great ride. I also ran the Earth Day 10K with Ryan, he came in 1st and I was 9th overall. (only about 85 people raced). My pace was 7:14 for the 6.4 miles. Here are my total for the real last week of training.
Running 14 miles 1:50 hr
Swimming 6000 yards 2:00 hr
Biking 86 miles 4:30 hr
TOTALS 100 miles and 8:20 hrs

Still Training

I am actually still training, but you guys know that. Jeff wussed out today and didn't go on a ride with me. I manned up and climbed to the top of Suncrest...that is quite the climb. It's like 8-10% grade the whole way. On my way down I felt like I was going to crash several times and wasn't even going 40 MPH. Some dude blew by me and I swear he was going at least 50. I think I am going to have to replace my brakes because I was riding them so hard. The crosswinds and swirling winds didn't help. Anyway, it was a nice ride. Great day. I did a total of 30 miles in about 1:40. All alone. I have a nasty sinus infection and my legs have felt sore, especially my hammys all week. I hope I get better soon.

Totals for the week

Swim: 4000 Yards Swimming
Bike: 3 hrs 10 Min 52 Miles on the Roads 1 day on the spin bike.
Run: 2 hrs 35 Min 24 Miles

Total Time 7 Hours 50 Minutes


Totals for Week of our time in St. George

Swim: 2 Hours 15 Min , 4000 Yards + Swimming at Sandhollow a little over an hour
Bike: 6.5 hrs 70 Miles on St. George Course, 3+ Hours on Spin Bike
Run: 3 Hours 20 Min 30 Miles

Total Time 13 Hours 15 Minutes

Ironman in 1 week.

I went to Denver to run but as you can see I ran into cute little Troy
Okay the Ironman isn't in a week, I just completed all of the event distance in one weeks time frame. No one says the week needs to start on a Sat or Sun. Cause I'm starting on Friday and ending on Thursday, still only 7 days. I had the chance to come to Denver and see little Troy and his family. Kris and my paths passed in the air as she came home and I flew to Denver. I got my last long run 15miles in Denver going up and down the hills to the river. It was a fun little trip, still a little cold 40's, I'm sure we will need to prepare for the heat in St George in 2 weeks from today.
Total
Swim 1:10 min just two times at the pool.
Bike 2:00 just 2 times but once on the road for 18miles
Run 4:10 29 miles, 3 runs with a long of 15 in Denver
Total 7:20 hrs
Here is the link to the Denver run Jeff http://connect.garmin.com/activity/30302010

St George Weekend is awesome 3 wks away

Well its been a few days since we were in St George, but that was an awesome trip. It was tons of fun to swim in the open water and get the feel of the wet suit, to find out where things might chafe and were we need to put PAM. The bike route was a big eye opener with all the hills and more hills. I need to make sure I just pace myself and don't try and make up time or go to fast, I just need to go steady and even. It was fun to have Nancy there, she is a good gal and quite the trooper, putting up with us boys. She will go great at the Ironman herself.
Totals this week include
Bike 4:35 hours, 61 miles on the Ironman course
Swim 1:50 hours, about 1:15 in Sandhollow
Run 26 miles, taking about 4:00 hrs
Total 10:25 hrs

Washington DC is warm in the Spring

Well here I am in DC, very nice weather, 60's and 70's. I ran the first couple of mornings here, drove to the capitol the 2nd day so I could run further around the monuments. Then on Friday I rented a bike and rode all over the Mall and down to Mt Vernon. It was really nice, I loved the whole day. I rode about 60 miles and around 5 hours give of take. I had auto stop on but you never know when it is working for sure.

Bike 7:15 and 60 miles
Run 23 miles
Swim 3000 yrs
Total 11:15

Race Week minus 5 weeks

We will are almost there, sort of. This week was alittle slower with the Riverton 1/2 Marathon. My goal was to do as well as last year. 1:41. Michelle M. came up with the idea of a progressive run where we started in the 8:30 pace for a couple and increasing the speed every couple of miles. So that we ended under 7:00 min for the last couple of miles. Well almost stayed with the 8:30, we actually were at the 8:00 min then we reduced from there. I had a lot of middle miles in the 7:20's and the final 2 were 7:18 and 6:42. So I this I did pretty good with 1:38:50 Finish.
Ryan and Jeff did well for themselves and weren't official but there times were 1:19:35 and 1:21:05 they would have ended up 4 and 5th overall. Chris finished 9th overall in 1:28:21.
Just so you know Sean was 1:26 last year.
My times this week were pretty good.
Swimming 8500 yards
Running 28 miles
Biking 3 hours on spin
Total Hrs 9:30

Holy Cow what a week and day

This has been a good week, lots of stuff going on including a PR 5K 20:05 6:38 pace. I know that's not fast in your guys running, but I felt good for an almost 56 yr old. Only if you are a runner do you look forward to your next birthday, (in case your in the next age bracket). Well here are the totals for the week.
Running 33 miles
Biking 6 hrs including 3 hrs, 44 miles up and down South Mtn
Swimming 7100 yrds
Total 12:10 hours
The pictures are at the top of South Mtn.
Home elevation 4300, top S. Mtn is 6100 feet

This is a picture of the the BBKs Sat. morning 3/13/10 before our 14 miler

Wow almost 1/2 way, not to bad I think I'm doing okay, getting in pretty good miles and plenty of variety. Weather was mostly good this week, everyone wanted to ride on Sat. but the storm was coming, so I was home on Friday and took the time and to go ride, so I was the lucky one, and got a ride in. Sat. was ugly after the morning run, so I was lucky.
Biking 3:05hr including a 1:25hr 24 mile ride
Running 29 miles
Swimming 7500 yeard
Total hours 11:30

Well another week, it was a good week last week, I did a little Indoor Tri on Sat. was fun and all a little rinky, I think I was around 4-5 place overall, after the Tri I went running and it felt good, I found some old friends Kayla and Kerry, we ran fast around a 7:46 pace for 7 miles, it felt great.
The weeks totals
6000 yds Swimming
2:40 mins on the bike
32 miles of running pretty good all in all
Total time 9 hrs 10 min.
See you next week.

Weeks of Feb 21-27 & Feb 28 - March 6th

Still can't figure out how to post my calendar. So here are my workouts for the week of February 21 - 27th

Swim: 4000 Yards, 1 Hour 15 Minutes
Bike: 8 Hour 16 Minutes, Spin Bike and St. George Century
Run: 24.14 Miles, 2 Hours 46 Minutes

Total Time: 13 Hours 19 Minutes


WEEK OF FEB 28 - MARCH 6

Swim: 4050 Yards, 1 Hour 14 Minutes
Bike: 2 Hours all Spin Bike
Run: 32.89 Miles, 3 Hours 43 Minute

Total Time: 6 Hours 56 Minutes

Zion Century Bike Ride in St George

WaHoo we did it , thanks for going boys, it was a fun quick, okay no so quick on the bike ride. But is was a good trip. My Garmin said 102 miles in 6:45 which was 15.1 mph. I know it was more than that but this was mine. Here are me totals for the week.
Run 2:40 Hr 15 miles
Bike 8:00 Hr 125 miles
Swim 2:10 Hr 6500 yrds
Total for the week 12:50 hours

I can't wait for next weeks agenda? Oh yea, indoor Lifetime Tri for Dad
Predictions 25 laps swim, (10 min) 15 miles bike (30min) 3miles run (20min) We shall see.

Weekly Workout

I can't figure out how to post my calendar either. So here are my workouts for the week of February 15 - 20th

Swim: 4000 Yards, 1 Hour 13 Minutes
Bike: 2 Hour 35 Minutes, All on the spin bike
Run: 30 Miles, 3 Hours 22 Minutes

Total Time: 7 Hours 11 Minutes

Looks like I need to step it up...you guys are kicking my butt.

Week of the 15th

Hey, I can't figure out the calendar printing today, so I'm going to manually input the information.

Thanks for running this morning, it was fun to have you both here.
Running 3:25 hrs miles 24.5 about 8:22 pace
Swim 2:10 hrs about 6600 yards around 1:56 pace for 100 yrds
Bike all spin 3:45 hrs approx. 75 miles at 20 mph (I wish)
Total Hours 9:20 hrs
Needless to say I will need to up the biking hours. It was supposed to be 2:30 today.
Hey I have a life, out side of Ironman? Not much. Hey, but I'm feeling great.

February Calendar

Calendar

Make the most of your busy schedule

Today Most Recent Activity February 2010
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1 Spin Bike 7:29 PM	2 Swimming 7:30 PM (1.50 mi)	3	4 Angel's Stadium Run 7:47 AM (5.30 mi)	5 Disneyland Loop 7:43 AM (3.47 mi)	6	7 Weekly Totals Time 02:23:59 h:m:s Distance 10.27 mi
8 Spin Bike 8:53 PM	9 Spin Class 5:45 AM Swimming 7:15 AM (1.25 mi)	10 Herriman High Loop 7:04 PM (6.01 mi) Spin Bike 9:03 PM (0.00 mi)	11 Swimming 7:30 AM (1.25 mi)	12 Run To Work 8:01 AM (11.02 mi)	13	14 Weekly Totals Time 05:32:25 h:m:s Distance 19.52 mi
15	16	17	18	19	20	21
22	23	24	25	26	27	28

January July February August March September April October May November June December

2005 2006 2007 2008 2009 2010

february

2010

Display:ActivitiesGoalsWeightWork OutsWeekly Totals

Let the mileage and hours begin.

Well boys the training has begun, we will need to post more often, and I think will we very aware of what we are doing and any particular day. I'm sure Jeff will come up with a pretty little spread sheet of our miles, but for now I'm at least going to post my pretty little Garmin calendar.

A New Year a new commitment

Howdy boys
Well at least we know that everyone is run and biking and swimming. Now its almost time to step it up to the next level. Feb 1st is less than a month and that will be 13 weeks out.

Still Alive and Running

Just FYI. I am still running, just haven't posted. I was kind of a slacker on Thanksgiving week. Ran the Human Race 5K in 17:11. I was happy, but wish I could have run sub 17. That would have been nice. I ran to work last week. That is a nice 11 mile run...down hill so I feel fast.

Tonight I went out in snow and 20 degree weather. It was cold and my run was slow because of the snow. I think my average was around 7:16 but the effort was there because of the snow. I think my HR was 167 average. Well I hope you guys are staying in shape. I hate winter training and its only just begun.

Golden Gate Bridge

Golden Gate Bridge

I ended my week in SF with the best run of all. I got up a little earlier yesterday morning and ran the Golden Gate Bridge. I'll tell you what, SF is probably the coolest place that I've run and I've never seen so many people running every morning. Everyday felt like a race because there were so many people out running and when I ran through Crissy Field it was literally a consistent flow of people the entire time....and it was 7:00 am.

For the first couple of miles my shins were pretty tight and sore (I think from all of the hills earlier in the week), but once I got to about mile 3 I started feeling pretty good. I was happy with my pace and when I finished I felt like I could have easily kept going which is always nice.

Garmin Connect - Activity Details for Golden Gate Bridge
Date: Friday, November 20, 2009 - 5:53 AM
Intensity: Easy
Mile 1 - 7:05
Mile 2 - 6:46
Mile 3 - 6:42
Mile 4 - 6:44
Mile 5 - 7:19
Mile 6 - 6:53
Mile 7 - 6:49
Mile 8 - 6:37
Mile 9 - 6:31
Mile 10 - 6:34
Mile 11 - 6:35
Mile 12 - 6:28
Mile .77 - 5:04
Average - 6:45
Average HR - 157 BPM
Distance - 12.77 miles
Overall Time - 1:26:11

11-20-2009 - Ryan

Garmin Connect - Activity Details for Run to Work

So, I ran to work today. I had a good run. I felt pretty good until the last couple of miles. I started getting a little tight but I still finished strong. This was way better than my last run. I didn't run yesterday because my Achillies and left hamstring were really sore so I took a day off and I think it did me good. I didn't feel them on my run today. I ran faster than I did last week so that is cool to. I also got my HR monitor in the mail yesterday...boo ya. I wore it this morning. It was pretty cool. I adjusted it mid way through the run and it looks like that messed up the connection because on the chart it was jumping all over the place. I think I averaged 165 bpm...not even sure what that means. Here are the splits

Date: Friday, November 20, 2009 - 7:55 AM
Intensity: EASY (Last Week Time)
Mile 1 - 6:34 (6:36) +2
Mile 2 - 6:20 (6:19) -1
Mile 3 - 6:26 (6:36) +10
Mile 4 - 6:26 (6:37) +11
Mile 5 - 6:24 (6:34) +10
Mile 6 - 6:32 (6:38) +6
Mile 7 - 6:38 (6:40) +2
Mile 8 - 6:40 (6:53) +13 (Stopped to take a dump in this mile)
Mile 9 - 6:36 (6:42) +6
Mile 10 - 6:43 (6:45) +2
Mile 11 - 6:50 (6:46) -4
.02 Mile - :7 Sec
Avg. HR - 164
Avg - 6:34
Distance - 11.02 miles
Overall Time - 1:12:23

So I was looking at my last weeks time and I am pretty freaking consistent. Last weeks times are in parenthesis. I really made up time on miles 3-6 and mile 8 because I didn't have to dump this week.

The Embarcadero

Well I couldn't find anywhere new to run yesterday morning so I decided to head back down to the Embarcadero and run the coastline again. I ran about 6 miles and felt pretty good. I ran up around the baseball stadium again and I also ran up and down some of the piers. When you look at the map it looks like I was running in the Ocean. Anyway, it was a pretty relaxing run. Oh and by the way, I don't think I have ever seen so many people running in the morning than I do here. It seriously feels like a race because there are so many people running.

Garmin Connect - Activity Details for The Embarcadero

Date: Thursday, November 19, 2009 - 6:55 AM
Intensity: Easy
Mile 1 - 6:28
Mile 2 - 6:42
Mile 3 - 6:46
Mile 4 - 6:42
Mile 5 - 6:30
Mile .93 - 6:03
Average - 6:37
Average H.R - 163 BPM
Distance - 5.93 miles
Overall Time - 39:13

11/18/2009 - Ryan

So this run was so embarrassing that I am not even going to post you a link. Lets just say it was about 8.5 miles and took me very close to an hour. The last 3 miles by left hamstring was really hurting. I'm not sure why. Now today it is sore and my left achilles really hurts. I might take a day off to rest it. Don't want to get injured. I think I need to start stretching better.

DISTANCE: 8.5 Miles
TIME: about 1 hour
PACE: Embarrassing

Oh, I tried to go to the new In N' Out today for lunch. Lets just say they have cops controlling traffic and have closed off a road so that people can wait in a double stacked drive-thru line. I think I'll wait a week or so to do. I also drove by on my way work and the drive thru was packed at 9:00, 10-15 cars that I saw. There was probably more.

My Run Dedicated to Whitney

My run this morning was dedicated to Whitney and her favorite family the Tanners......

The Tanners

Full House (Alamo Square)

As I ran past the Tanner's house this morning, I couldn't help but think of Whitney and all the good laughs that the Tanner's gave us for so many years. Since I was in the neighborhood, I decided to stopped by to see how everyone was doing.

It was nice to catch up with Danny and all the kids. I couldn't believe how grown up Michelle was....although she looked skinnier now than she did on the show. Joey of course was cracking jokes left and right. I wasn't able to talk with DJ because she was out hangin with Kimmy Gibler. Stephanie was a little upset because she wasn't invited to go, but she got over it. Of course Jesse was downstairs in the basement saying "Have Mercy" over and over again.

Unfortunately I had to get back to my run so I wasn't able to stay for lunch, but they wanted me to tell Whitney hi. So Whitney, the gang says "Hi, and thanks for being the only person to still watch re-runs of our show!!"

After my star studded stop, I ran past the Trans American Tower and called it a day.


Garmin Connect - Activity Details for Alamo Square & The Trans American Tower

Date: Wednesday, November 18, 2009 - 6:32 AM
Intensity: Easy
Mile 1 - 6:29
Mile 2 - 6:58
Mile 3 - 7:12
Mile 4 - 7:10
Mile 5 - 7:41
Mile 6 - 6:50
Average - 7:03
Average HR - 166 BPM
Distance - 6.01 miles
Overall Time - 42:26

China Town, Lombard St & Hoit Tower

Well I ran a different route this morning and this is what I saw....

China Town

Lombard Street

Hoit Tower

It was a pretty sweet run I must say. I was a little bummed because my watch lost satellite reception for a little while after Lombard street, but once I got to the top of hoit tower I waited until it found satellite connection before I left.

Also, I didn't realize how hilly SF is once you get away from the ocean. It is an incredibly steep climb up the hill from my hotel to the top of Nod Hill and I was huffin and puffin. My watch says I only went about


Garmin Connect - Activity Details for Chinatown, Lombard St & Coit Tower
Date: Tuesday, November 17, 2009 - 6:00 PM
Intensity: Easy
Mile 1 - 7:34
Mile 2 - 11:57 (This is when I lost the satellite...the time kept going, but my distance didn't)
Mile 3 - 6:39
Mile 4 - 6:53
Mile .76 - 5:29
Average - 8:06 (I'm pretty sure it was closer to 7 because of my 2nd mile)
Average HR - 160 BPM
Distance - 4.76 (Closer to 6 miles)
Overall Time - 38:35 (It was actually closer to 41 or 42 because my watch didn't start until I was a little ways up the hill)

I wish I could run places like this every week.

11/17/2009 - Ryan

So another night, another crappy run. I don't know why every single one of my night runs is so terrible. I had a nasty stitch tonight for the first three miles and the just felt bad the rest of the way. I need to pull my lazy butt out of bed in the morning and get out for a run. I did a new loop tonight....not sure what to call it. I was hoping it would be around 6 miles but it was just about the same distance as my other loop. Oh well.

Date: Tuesday, November 17, 2009 - 6:00 PM
Intensity: Easy
Mile 1 - 7:13
Mile 2 - 7:16
Mile 3 - 6:38
Mile 4 - 6:46
Mile 5 - 6:69
Mile .31 - 2:03
Average - 6:57
Distance - 5.31
Overall Time - 36:57

Garmin Connect

AT&T Ball Park, Peir 39, Fisherman's Warf.....

So where did you run today? I saw a few interesting sites.....

AT&T Ball Park

Fishermans Warf

Ghirardelli Square

So yeah, I'm in San Fran for the week doing some "training" for PWC. The only training that has been on my mind is running. It is pretty crazy to run at sea level after running at more than a mile high. It was pretty funny because I spent a bunch of time on Sunday figuring out all the sites that I could run by while I was here. Tonight was a good start but there is more to come. Here were my stats.

Date: Monday, November 16, 2009 - 6:34 PM
Intensity: Medium - Sea Level
Mile 1 - 6:34
Mile 2 - 6:20
Mile 3 - 6:22
Mile 4 - 6:16
Mile 5 - 6:26
Mile 6 - 6:33
Mile 7 - 6:32
Mile 8 - 6:31
Mile .21 - 1:13
Average - 6:26
Average HR - 165 BPM
Distance - 8.21 miles
Overall Time - 52:51

Garmin Connect - Activity Details for AT&T Park, Pier 39, Ghirardelli Square

The heart rate was higher than I would have liked, but I was all excited to get a run in San Fransisco onto my watch so I went a little harder that I thought I was going to go. I'm going to try and run a little slower tomorrow and let my body rest a little. I feel like I've pushed, pushed, pushed without giving my body a rest.

11/13/09 & 11/14/09 - Jeff

So I haven't posted for a couple of days so I put in my Friday & Saturday runs as well as my weekly totals. Once again, on Friday I was working for Catman (not to be confused with Batman), so I actually went running mid afternoon. I didn't look at my watch and I was kind of feeling a little slugish and slow, but I ended up running a PR on my 6 mile loop. I did not feel like I was running that fast, but my body felt it. I was definitely please afterwords.

Garmin Connect - Activity Details for Challenger Park 6 Mile Loop
Date: Friday, November 13, 2009 - 2:40 PM
Intensity: Hard
Mile 1 - 6:27
Mile 2 - 6:21
Mile 3 - 6:25
Mile 4 - 6:36
Mile 5 - 6:38
Mile 6 - 6:17
Average - 6:27
Average HR - 165 BPM
Distance - 6.03 miles
Overall Time - 38:58


Well, I was chillin solo all day Saturday since Kim and the kidos are out in Utah so I decided to wait until the afternoon to do my running. I was kind of dumb and ate half of a Chipotle steak burrito about an hour before I went. At about mile 6 I wanted to throw up and I had a pretty nasty side-ache, but I was glad I was able to run through it and not slow down too much. The weather was also pretty nasty and I felt like I was running into the wind the entire time. It was hail/snowing (it felt like fertilizer falling from the sky) for the run, but for some reason I always seem to run pretty good in bad weather. I was very pleased with my time and averages. I wanted to just run loose and get some good mile on the legs. I'd love to get all of my easy runs to average sub 6:30, which may be a pipe dream, but this week was a good start.

Garmin Connect - Activity Details for 9 Mile Loop
Date: Satruday, November 14, 2009 - 3:57 PM
Intensity: Medium - Rain/Hail/Snow
Mile 1 - 6:33
Mile 2 - 6:41
Mile 3 - 6:42
Mile 4 - 6:12
Mile 5 - 6:22
Mile 6 - 6:19
Mile 7 - 6:21
Mile 8 - 6:28
Mile 9 - 6:40
Mile .10 - 0:36
Average - 6:29
Average HR - 160 BPM
Distance - 9.10 miles
Overall Time - 59:00


I was very pleased with my week of workouts. Once again the only thing I did was run, but I did run everyday. Also of the 40 miles I ran, only 2 were over 7:00 so I was very happy with that.
Swim - 0 meters
Bike - 0 miles
Run - 40.25 miles

The Window to run was small and we took advantage

Great day, we decided to run the Holiday Heros 5K in Riverton, only $5. It snowed before and after we ran, it was actually had sunshine. But, the money goes to help families in the local area. I ran with Michelle M. and Mom. We ran 5 miles before the race that started at 10:00. Then we ran with about 100 people. I ran pretty hard and didn't intend to run my hardest but I ended up with a 21:38, 5K which was 10 sec faster than last week in St George. It ended up 6:54 average. It may have been because Michelle was pushing me all the time. But, it was fun and it felt good even after the 5mile warm up. It was around a 9:00 warm up we were with Mom. We also got a sweet keychain with a Sheriff badge, and Christmas ornament. I will post a picture later. Oh, I came in 3rd overall, and Michelle was the first woman. Mom also ran good, she was a couple of seconds slower than last week, but she was good.
5K
6:35
7:15, hills
7:12, more hills

11/14/2009 - Ryan

Garmin Connect - Activity Details for Extended Rosecreek Loop

So I went for a pretty nice run this morning. I felt pretty good. It was cold and had snowed last night but the sun peaked out every once in a while to warm it up a bit. My hamstrings were tight again. I think its the cold. Anyway, here are the splits. OH kind of funny too, I ran my usual course backward and I ran almost exactly 2 min faster than Tuesday's run.

Date: Satruday, November 14, 2009 - 9:20 a.m.
Intensity: EASY
Mile 1 - 6:55
Mile 2 - 6:49
Mile 3 - 7:10 (Big Steep Hill)
Mile 4 - 6:31
Mile 5 - 6:53
Mile 6 - 6:41
Mile 7 - 6:33
Mile .58 - 4:47
Average - 6:46
Distance - 7.58 miles
Overall Time - 51:22

11/13/2009 - Ryan

Garmin Connect - Activity Details for Run To Work

Happy Friday the 13th. I didn't have a day different than any other so I guess that is nice. I ran to work today and I felt pretty good. I of course got gut bomb again at like mile 5 and found an outhouse by a house someone was building. It was cold this morning and after I finished droppin the deuce, there was literally a steaming pile of crap. It was hilarious. The steam was just a floatin on up. Nasty but funny. Anyway, the run turned out nice. I was happy with my time. I had to run just a bit more once I got to my building so that I could hit the 11 miles.

Date: Friday November 13, 2009 - 7:45 AM
Intensity: EASY
Mile 1 - 6:36
Mile 2 - 6:19
Mile 3 - 6:36
Mile 4 - 6:37
Mile 5 - 6:34
Mile 6 - 6:38
Mile 7 - 6:40
Mile 8 - 6:53
Mile 9 - 6:42
Mile 10 - 6:45
Mile 11 - 6:46
.09 Mile - :37 Sec
Avg - 6:39
Distance - 11.09 miles
Overall Time - 1:13:48

11/12/2009 - Ryan

So I went swimming this morning at the Rec Center. It was just me and all the Water Aerobics ladies dancing in the water. I felt good on the swim and feel like I am getting stronger. In reality I have no idea because I have no idea how fast or slow I am going. I counted to 6 laps today and then lost track. I seriously need to get a finger watch like Dad. That way I know if I am improving or not

Swimming

Approx. 1500 Meters
Time: 35 Minutes

I'm alive and training

This is the hill I climbed going to Veyo, I'm looking towards Gunlock Res.

Yo boys, hows it. I have run this week, lots but not much else. Ran Monday 7.5miles, Ran Tues 6miles and ran on Thursday 9.5 miles. I think I will swim in the morning, I'm not going to list my run times lets just way they are slow, but at least under 9:00. Its just the miles I want to do. I did go buy a new pair of shoes, because I have been using these shoes since July and all of the training. For the marathon.

11/12/09 - Jeff

Garmin Connect - Activity Details for Motsenbocker 7 Mile Loop

Once again I'm working for Chimney today and I was able to work from home. I went for my run this morning around 6 and felt pretty good. I finally ran a little (1 mile) more than my normal 6 mile route. It was pretty warm, but extremely windy and my time showed. It was also the highest my heart rate has been on a run since I got my HR monitor. Here were my splits.

Date: Thursday, November 12, 2009 - 6:08 AM
Intensity: Easy - WINDY
Mile 1 - 6:54
Mile 2 - 7:13
Mile 3 - 6:57
Mile 4 - 6:23
Mile 5 - 6:39
Mile 6 - 6:54
Mile 7 - 7:01
Average - 6:51
Average HR - 168 BPM
Distance - 7.07 miles
Overall Time - 48:30

Decent run, but I must say that I love getting my running done in the morning instead of at night.

11/11/2009 - Ryan

Garmin Connect - Activity Details for Rosecreek Loop

Date: Wednesday, November 11, 2009 - 8:45 PM
Intensity: Easy - Windy
Mile 1 - 5:52 (Way off...my watch was messed up. I shows I started running in the field way behing my house and the elevation was way off, not sure why)
Mile 2 - 7:12
Mile 3 - 7:08
Mile 4 - 6:40
Mile 5 - 6:37
Mile .53 - 3:41
Average - 6:43
Distance - 5.53 miles
Overall Time - 37:12

So this run was about as bad as last night. I just feel so slow and heavy. It was really windy, we have a big storm coming in. I'm not sure what happened to my watch. My first mile was probably around 7:00. I wish I ran that fast. Oh and I almost got hit by Bambi. I saw what I thought was a huge dog running towards me through a yard and then when it was about 5 feet away I saw it was a deer. It scared the crap out of me. I was on a dark street. It just jaunted across the road and hopped the fence into a field. That was all the excitement for my run.

11/10/09 & 11/11/09 - Jeff

Since I am working for Chimney right now I was able to work from home today so rather than waiting until 7 or 8 tonight to run I ran this morning. I was pretty tired, but I'm guessing that's because I'm not used to running in the morning and I had also gone running last night (less than 12 hours before)...I know I'm weak. I ran my favorite 6 mile loop both last night and this morning. I've been trying to not look at my watch as I hit the mile marks and just run how my body feels, but I don't know if that is a good or bad idea. I actually had some decent mile averages for the 2 runs. Here they are....

Garmin Connect - Activity Details for Challenger Park 6 Mile Loop
Date: Tuesday, November 10, 2009 - 7:07 PM
Intensity: Easy
Mile 1 - 6:29
Mile 2 - 6:28
Mile 3 - 6:28
Mile 4 - 6:41
Mile 5 - 6:53
Mile 6 - 6:35
Average - 6:36
Average HR - 160 BPM
Distance - 6.02 miles
Overall Time - 39:44 (3 seconds faster than Monday)

Garmin Connect - Activity Details for Challenger Park 6 Mile Loop
Date: Wednesday, November 9, 2009 - 7:06 AM
Intensity: Medium
Mile 1 - 6:26
Mile 2 - 6:20
Mile 3 - 6:25
Mile 4 - 6:45
Mile 5 - 6:55
Mile 6 - 6:33
Average - 6:34
Average HR - 167 BPM
Distance - 6.01 miles
Overall Time - 39:29

So I have run almost identical runs Mon, Tue & Wed. My mile pace has been within 3 seconds of each other for the 3 runs. One thing that I have noticed is that my HR is definitely different and I have felt the difference on the runs. My Wednesday morning run was 10 BPM more than my Monday run and I felt like my body was working harder this morning. So even though my pace wasn't much faster than Monday I do feel like I pushed my body harder. I still haven't really looked into HR zones, but I think it's fun to track. Also, not sure what this means, but this morning after my run my watch told me that my recovery heart rate is 94 BPM. I think it has something to do with how long it takes you to recover after a workout.

11/10/2009 - Ryan

Garmin Connect - Activity Details for Extended Rosecreek Loop

So my run tonight was horrible. I felt slow, heavy, sluggish and just plain old horrible. I got major stomach/gas cramps a couple of times. Oh well...at least I got out for a run.

Date: Tuesday, November 10, 2009 - 8:20 p.m.
Intensity: EASY
Mile 1 - 7:17
Mile 2 - 7:02
Mile 3 - 6:58
Mile 4 - 6:51
Mile 5 - 7:10
Mile 6 - 7:04
Mile 7 - 6:53
Mile .56 - 4:04
Average - 7:03
Distance - 7.56 miles
Overall Time - 53:23

Wow, my times show it was a plain old horrible run. Boo

11/9/09 - Jeff

Garmin Connect - Activity Details for Challenger Park 6 Mile Loop

Well I felt great on my Monday night run. My pace was quick and my heart rate was actually the lowest that I have seen it on a run and I definitely felt good. I didn't feel like I was pushing it, but I did feel like I was running a nice steady pace. I told myself before I left that I wouldn't look at my watch for my pace from mile to mile and I think that actually helped. Here's the run down.

Date: Monday, November 9, 2009 - 7:55 PM
Intensity: Easy
Mile 1 - 6:28
Mile 2 - 6:25
Mile 3 - 6:35
Mile 4 - 6:43
Mile 5 - 6:51
Mile 6 - 6:37
Average - 6:37
Average HR - 157 BMP
Distance - 6.01 miles
Overall Time - 39:47

T3 2008 Time Warp

So I took a look back at my time from the 2008 Telos Tri and here were my times.

Run - 17:36 (you beat me by 1 second...I was in 2nd after the run)
T1 - 1:07 (I must have had a picnic during the transition)
Bike - 24:59 (I past the 2nd place guy, but 3rd place had the fastest bike time)
T2 - 0:38 (In 1st place and racing scared)
Swim - 5:47 (I got past in the swim, by the kid who won the run)

Total Time - 50:07

This race was actually in April so I was definitely in the thick of our Ironman training. Definitely the fastest sprint tri that I've done.

T3 Triathlon Times

So the times for my Tri were finally posted online. My bike and run were decent and my swim was OK. The dude that took second overall had an incredible bike. He was so dang fast and did the course in like 22 minutes. I did it in 26, he smoked everyone, pretty amazing. Well here are my times. The places are wrong on the website but you can check out the other guys times there.

Telos T3 Tri Results

Here are my splits.

Run 17:35 (2nd Overall, leader ran 17:13)
T1 1:02 (Really bad I thought I was faster)
Bike 26:41 (10th fastest bike, 1 and 2 overall had the 2nd and 1st fastest rides, respectively)
T2 :42 (Pretty good transition, 1st place did it in 31 and 2nd in 46)
Swim 8:06

Total Time 54:09

I thought it was very interesting to note that the fastest overall swim was the 3rd overall woman and the first overall woman (who was fourth overall, right behind me, had the 5th fastest swim, they both beat the 1st overall male who beat me by about 1:35, the second place guy only beat me by about 30 seconds in the swim)

I'd say my times were respectable and I'm pretty happy

11/7/09 - Jeff

Garmin Connect - Activity Details for 9 Mile Loop

While you two where off racing on Saturday I was off to the BYU vs Wyoming game. However, before I left I did make it out for a nice 9 mile run. I actually felt really good and definitely felt like I could have kept on going. I left around 6:15 and was out for about an hour. The weather was perfect and not too cold. One of the things that I absolutely love about running out here is I can run on roads/trails that are NEVER busy. I almost never have to stop at lights and most of my runs only have 1 or 2 in the run. Here's the run down.

Date: Thursday, November 7, 2009 - 6:14 AM
Intensity: Easy
Mile 1 - 6:52
Mile 2 - 7:05
Mile 3 - 6:55
Mile 4 - 6:25
Mile 5 - 6:33
Mile 6 - 6:32
Mile 7 - 6:35
Mile 8 - 6:45
Mile 9 - 6:50
Mile .09 - 0:33
Average - 6:43
Average HR - 165 BMP
Distance - 9.09 miles
Overall Time - 1:01:10

This week ended up being a nice week for me. All I did was run, but it felt good to get out all but one of the days. Here are my weekly totals

Swim - 0 meters
Bike - 0 miles
Run - 32.21 miles

St George Ironman Bike 1 loop

Here is the route
Well I better at least write what I did, Friday morning, I started there on Snow Canyon Rd and went to Ivins and then Gunlock and Veyo then back to St george and home. About 50miles in 3 hours around 16 mph. It felt good, but my shoulders were tired, I need to be on the bike more. Then on Sat. Kris and I ran the Snow Canyon 5K it was fun uphill at the beginning but it was an out and back so it was downhill for the last mile here are my times:
7:05
7:01
6:43 for a 6:56 average, 21:48 was my time.
Both Kris and I won 1st in our ages, by a long ways, 7-10 min gaps with the second place folks. It was tons of fun so now I have my averages for each race.
7:00 5K Snow Canyon Nov 09
7:25 10K Galloping Goose Denver Oct 09
7:35 1/2 marathon Riverton March 09
8:10 Marathon St George Oct 09
Now I just need to keep the speed or improve on these times.
Here is our picture of out first place glassware.

11/7/09 - Ryan T3 TRI RACE

Garmin Connect - Activity Details for T3 Tri

So I did the Orem T3 Tri today. 5K run, 10 mile Bike, 350 m Swim. It was a lot of fun even though I was my own fan. It went run, bike, swim. The weather was around 40 at the start but then warmed up nicely when the sun came out. It was a great November saturday. The race went out at a good pace. I kind of hung back a bit and then saw a guy that was moving quick so I tried to follow him. My first mile was 5:19. That is the fastest I have ran in a long time. The funny thing is, is that I thought I was going slow. It felt pretty easy, so that is good news. The second and third miles were slower, there was a big hill during mile 2 and I gained a bit of ground on the leader but not too much. I finished the run in second place. The leader was probably 30-40 seconds ahead, but that is just a guess. I left my watch in running mode do I don't have good splits. I am waiting for the race to post them on line.

I felt pretty good on the bike. I felt like I was pushing hard the whole time and racing hard. I got passed by one guy on the bike at about mile 9. It was a 5 mile loop that we did twice. There is a nasty steep hill that we hit twice also. I kept it on the big chain the whole time though and got out of the saddle to ride the hill hard. I am not sure how fast or slow my bike was, but only 1 guy passed me so that is good.

I got into the pool about 1 length (50m) behind second place and about175m behind the leader. He was so far ahead and obviously had a strong run and bike. I ended up finishing 3rd overall about 1 minute behind second and 3.5 minutes behind the winner. Second place stayed the same distance a head of me the whole swim, so I was happy. I will post my official time and splits when they are posted online. My overall time was 54:09, I think. I forgot to stop my watch when I got out of the pool so that is why that time is slower.

For my third overall finish I won a Road ID bracelet, so if I get hit by a car people will know who I am and who to contact. I got a nice Saucony running visor and a medal. I also won a prize in the raffle. A huge bottle of Vanilla Hammer Gel and a little carrying bottle. So all in all it was a good day, and the shirts are pretty sweet to.

Today is Davis' birthday...he is 2. We are having cake and ice cream along with a balloon lady tonight.

11/5/09 - Jeff

Garmin Connect - Activity Details for Newlin Gulch 5 Mile Loop

Well I finally decided to try a new run last night. They recently opened Chambers Rd all of the way through to Lindsey's house so I decided to run up that way. I felt pretty darn crappy. Really light headed and fatigued. I think it's because I hadn't eaten much during the day so I was runnin on fumes (I guess that's what Mom & Dad do everyday...kill me). The first half was uphill and the second half downhill. It was nice for a change to end heading down instead of up.

Date: Thursday, November 5, 2009 - 8:18 PM
Intensity: Easy
Mile 1 - 6:49
Mile 2 - 7:14
Mile 3 - 7:13
Mile 4 - 6:41
Mile 5 - 6:42
Mile .09 - 0:38
Average - 6:56
Average HR - 159 BMP
Distance - 5.09 miles
Overall Time - 35:19

11/4/09 - Jeff

Garmin Connect - Activity Details for Challenger Park 6 Mile Loop

Here is the link to my run on Wednesday night. I ran my regular six mile loop. I actually ran almost the exact same time as I did on Tuesday. It was a 3 or 4 second difference and my average heart rate was the exact same.....interesting. Here's the run down.

Date: Wednesday, November 4, 2009 - 8:01 PM
Intensity: Easy
Mile 1 - 6:36
Mile 2 - 6:29
Mile 3 - 6:36
Mile 4 - 6:53
Mile 5 - 7:08
Mile 6 - 6:46
Average - 6:45
Average HR - 162 BMP
Distance - 6.01 miles
Overall Time - 40:36

Garmin Connect - Activity Details for Untitled

Garmin Connect - Activity Details for Rosecreek Loop

So I went for a run tonight. It was like 65 degrees a stiff south wind, but warm. I felt horrible at the beginning. I think it was that 16 lb burrito I ate for lunch at Rancheritos, but boy was it good. I felt heavy and sluggish the first couple miles and it probably didn't help that I was climbing. But in the end I was cruising and ran a quick couple miles.

Date: Thursday, November 5, 2009 - 6:20 PM
Intensity: Easy - Windy
Mile 1 - 7:11
Mile 2 - 7:04
Mile 3 - 6:33
Mile 4 - 6:21
Mile 5 - 6:06
Mile .26 - 1:36
Average - 6:37
Distance - 5.26 miles
Overall Time - 34:54

11/03/2009 - Ryan

Garmin Connect - Activity Details for SoJo Rec Loop

So today I went swimming and running, so it was my first real brick. I felt pretty good. I swam at the So Jo Rec Center. I was all alone in my lane. I swam for about 37 minutes and figure I swam between 1500-1600 meters. I really have no idea. I lost count after 4 laps. I need to get a finger watch like Dad for swimming. That way I have an idea of how fast I am going and how far.

After the swim I did a run from the Rec Center, Just 3 Miles because I had to get to work. It was a nice day.

Date: Tuesday November 3, 2009 - 8:00 AM

Swimming: 1500-1600 meters, 37 Minutes

Run
Intensity: Easy
Mile 1 - 6:52
Mile 2 - 6:38
Mile 3 - 6:13
.13 - 51 sec
Average - 6:34
Distance - 3.13 miles
Overall Time - 20:35

11/04/2009 - Ryan

Rode to work today. It was windy this morning. I had a weird head/cross wind out of the southeast. I felt pretty good. I did both of these rides faster than I did on Monday.

Morning Ride
Afternoon Ride

Date: Wednesday November 4, 2009 - 8:33 AM
Intensity: MODERATE
Mile 1 - 3:04
Mile 2 - 2:32
Mile 3 - 2:46
Mile 4 - 2:47
Mile 5 - 3:10
Mile 6 - 2:37
Mile 7 - 2:55
Mile 8 - 2:28
Mile 9 - 2:45
Mile 10 - 2:22
.86 Mile - 3:45
Avg - 20.8MPH
Distance - 10.86 miles
Overall Time - 31:16

5:03 P.M.
Intensity: MODERATE
Mile 1 - 2:47
Mile 2 - 3:19
Mile 3 - 3:23
Mile 4 - 2:19
Mile 5 - 2:44
Mile 6 - 2:58
Mile 7 - 3:23
Mile 8 - 3:25
Mile 9 - 3:28
Mile 10 - 3:44
.82 Miles - 2:52
Avg - 18.8 MPH
Distance - 10.82 miles
Overall Time - 34:26

10/3/09 - Jeff

Garmin Connect - Activity Details for Challenger Park 6 Mile Loop

Another 6 mile loop. It felt pretty easy again and I can definitely say I feel like I am finally getting my legs back under me. I'm not fast, but I also don't get super fatigued or sore after my runs anymore. I am hoping to do a longer run this weekend. Here were my stats.

Date: Tuesday November 3, 2009 - 8:19 PM
Intensity: Easy
Mile 1 - 6:24
Mile 2 - 6:31
Mile 3 - 6:44
Mile 4 - 6:57
Mile 5 - 7:07
Mile 6 - 6:48
Average - 6:45
Distance - 6.01 miles
Overall Time - 40:39
Average HR - 162

What's that you say...I've now got an average heart rate? That's right, I got my HR monitor in the mail last night and I had to test it out. I LOVE it. That's just one more thing for me to track as I train. Legs and body are feeling good.

The one thing that I really liked from the e-mail from Dad's wannabe trainer was point #4 about the food intake. I'm now asking myself throughout the day as I stop by the candy bowl..."Do I really want to carry this for 140 miles?". It's actually been helping. Right now my weight is at 167. I've been sitting between 167 & 169 for about a month now. I'd really like to get it down below 160 and dream of it below 155, but I definitely need to do more than just exercise to get it there. We'll see.

Garmin Connect - Activity Details for Challenger Park 6 Mile Loop

Garmin Connect - Activity Details for Challenger Park 6 Mile Loop

Here was my workout from Monday. I'll spare you the boring details, but it was a good run. Here are the stats...

Date: Monday November 2, 2009 - 8:19 PM
Intensity: Easy
Mile 1 - 6:38
Mile 2 - 6:37
Mile 3 - 6:41
Mile 4 - 6:53
Mile 5 - 7:08
Mile 6 - 6:56
Average - 6:49
Distance - 6.01 miles
Overall Time - 41:01