BRICK, ran 12m in the AM, Biked 27m in the PM, Awesome

Ran with Debbie, Cheryl, Cheris, me, Michelle and Julie, thank you Julie for the costume. We also ran with Eric, he took the picture, Thanks
Garmin Connect - Activity Details for First ride to Rose Canyon
Went on a little bike ride this afternoon, around 55 degrees, I should have worn long sleeves, great ride with Ken and Michelle Margetts. Went up to Rose Canyon, I've never been there before, it is nice climb 1200 ft. But it was a fun ride down. My legs were tired at the end after my BRICK, ran 12miles this morning in my Jailbird outfit, it was fun and pretty easy around a 9:00 pace. All in all a great day, I'm sure glad we don't have the snow like Denver, we will have it soon enough. Who knows maybe we can get another bike ride in this year still.

10/31/2009 - Ryan

Garmin Connect - Extended Rosecreek Loop

So I didn't feel too hot today. I just felt sluggish and heavy, not sure why. It was an uneventful run. I need to get this run down around48 minutes or faster to feel good about myself. I am going trick or treating with the kids tonight. Should be a lot of fun. We are going to hit Mom and Dad's neighborhood because the kids got like 10 big candy bars each last year, and you know who gets to eat those...boo ya.

Date: Saturday October 31, 2009 - 10:00 AM
Intensity: EASY
Mile 1 - 7:04
Mile 2 - 6:52
Mile 3 - 6:59
Mile 4 - 6:40
Mile 5 - 7:10
Mile 6 - 6:51
Mile 7 - 6:43
Mile .57 - 3:48
Average - 6:53
Distance - 7.57 miles
Overall Time - 52:11

10/28 - 10/30/09 - Jeff

Well if you haven't heard we had a little storm here in CO. Not only is it cold....low 20's, but as of last night Parker CO had 23.5 inches of snowfall. Here's what it looked like yesterday.

Needless to say, it's been a little difficult getting outside for a run and of course I'm too cheap for a gym pass so I've been trapped in the house looking for a way to workout. I hate to admit it, but I've resorted to Dad's favorite workout...30 Day Shred.

It's actually not too bad and depending on what weights you use it can be a pretty good workout. It's about a 25 minute workout and if you do it for 30 days you'll look like the people on "The Biggest Loser". Wait a minute, aren't those people all fat? Oh well.

It looks like I'll be doing the same thing today and probably again tomorrow, but we'll see if any of the snow decides to melt off the sidewalks. The one good thing about this storm is my office was closed yesterday so I didn't have to work for the man. Boo ya

Dad still runs in the cold

It was a nice morning to run, the wind made it colder than it really was. Ran up and around
Palisades , 13th West and back to the cemetary. We ran around the cemetary several times. Up and down the hills, and back again. I had much better splits, than previous 6 milers, it was around 8:34 and my heart rate was 139 average. I think the heart thing will be fun. I can't wait for Mom to get home so we can do the Shreader together.

10/28/2009 - Ryan

Garmin Connect - Activity Details for Rosecreek Loop

Date: Wednesday October 28, 2009 - 5:30 PM
Intensity: Easy - 35 Degrees 12-15 mph Wind
Mile 1 - 6:57
Mile 2 - 6:39
Mile 3 - 6:38
Mile 4 - 6:19
Mile 5 - 6:27
Mile .34 - 2:11
Average - 6:35
Distance - 5.34 miles
Overall Time - 35:14

So I felt pretty good today. My first mile is always so slow. I was pushing it a little bit because I wanted in under 7:00, kind of pathetic that I have to push it to go under 7:00, but I made it so I was happy. My hamstrings seem to get tight in the cold. I noticed it last night and today, after I warm up they loosen a little but they are still tight. Anyway, it was an uneventful run, cold and a bit windy but I felt good.

Oh and you don't have to worry about me getting the swine flu today. We did our last visit and got paid $1000...boo ya. In another 9 months we'll get another $660 but the bulk came today. So we are swine free in this family!

Garmin Connect - Activity Details for BBK's High School easy

Garmin Connect - Activity Details for BBK's High School easy

Well excuse me, I didn't realize I was putting up all of my training. Lets see, an easy spin 30Min on Monday. Six miles on Tues around the High School, the weather was just turning, just got a little wet. Then, swam for 40min this morning.(Wed). I swam with the heart monitor, and it seamed to work fine (waterproof yes), except. I might need to shave my chest, it keep pulling my hair, 2 when I would kick off the edge, the water force would push the monitor down my chest. So I had to keep pushing it up, I haven't looked at the results to see if it was working the whole time, but I noticed I was in the 133HR area, my run on Tuesday my average was 139HR. So it will be fun the start looking at my HR. If anyone finds a good HR training method or chart let us know. Sorry no picture of me in the pool, its okay because with the HR monitor, my flesh was hanging all over the place. It looked like I had a manbra that was real skinny.
Run Skinny

10/27/09 - Jeff

Garmin Connect - Activity Details for 4 Mile Lindsey Loop

Well, I went out from Lindsey's house again last night and we definitely have your storm coming our way. It was pretty nasty weather because of the wind. It was raining/hail and the wind was blowing pretty hard. For the first two miles it was in my face, but then coming back it was at my back so that was nice.

I tested out the virtual partner feature last night and it rocks the hizzy. You set it to whatever pace you want to run and then as soon as you start it splits the screen into 3 different parts and shows you have far ahead or behind you are, how many feet/miles ahead or behind you are and also just the two runners. If the screen has white letters on a black background you know you're behind pace , but if it's black letters on a white background (normal) you are ahead of pace. This would be the perfect feature for a marathon because you can put the exact pace you want to run and then at say mile 15 you can look at it and know exactly how many minutes ahead or behind your pace you are. It's nice because now you don't have to do the math in your head.

I tested it out by setting the pace to 7:00 min and thought I would just run easy. Well I thought it was kind fun to see how far ahead of the pace man I could get so of course it turned into a medium/hard run, but it was fun to test it out. Here were my stats.

Date: Tuesday October 27, 2009 - 7:47 PM
Intensity: MEDIUM - Rain/Hail Mix
Mile 1 - 6:31
Mile 2 - 6:34
Mile 3 - 6:39
Mile 4 - 6:48
Mile .67 - 4:16
Average - 6:36
Distance - 4.67 miles
Overall Time - 30:50

Looks like skinny man Pops has decided that now that he's lost so much weight he no longer needs to train....interesting.

10/27/2009 - Ryan

Garmin Connect - Activity Details for Copper Creek Loop

Date: Tuesday October 27, 2009 - 8:00 PM
Intensity: EASY 27 Degrees, Blizzard/Snow
Mile 1 - 7:03
Mile 2 - 6:51
Mile 3 - 6:45
Mile 4 - 6:40
Mile 5 - 6:46
Mile 6 - 7:18
Mile 7 - 7:16
Mile .11 - :48
Average - 6:57
Distance - 7.11 miles
Overall Time - 49:31

So I finally went out for a run with my new 310XT. It was the bomb! I was stuck trying to fix our minivan mirror last night so I didn't get out for a run, but I made it tonight. I felt pretty good considering it is 27 degrees outside and the first 2 miles I was running in a major blizzard. I had a run in with a stupid driver too. Some lady was making a right turn out of the Chevron by my house and of course wasn't looking right. Well I whistled at her and she still didn't stop so I ran behind her and wacked the back of her car and just kept running. Well I looked back and she had pulled over and was getting our of her car. I kept running and looked back again and she was at the back end of her car looking around. I don't think she knew I was the one that hit her car. It was pretty funny. That's what she gets for not paying attention and talking on her cell phone. Other than that it was an uneventful run. It was pretty cold and the last two miles I was running into a head wind. I ran the little bike path by our house to get over 7 miles. Well ladies, until tomorrow.

10/26/09 - Jeff

Garmin Connect - Activity Details for Motsenbocker Loop

Date: Monday October 26, 2009 - 7:39 PM
Intensity: EASY
Mile 1 - 6:32
Mile 2 - 6:40
Mile 3 - 6:42
Mile 4 - 6:49
Mile 5 - 6:52
Mile 6 - 7:20
Mile .44 - 3:04
Average - 6:50
Distance - 6.44 miles
Overall Time - 44:02

We were up chillin at Lindsey's house with Mom last night so I did a loop up around her house....although, I did end up running past my house. I went easy and felt pretty good. I am liking my new shoes and my calf is no longer hurting....knock on wood. We are supposed to get some pretty nasty weather tonight, but hopefully I'll be able to get a run in before it hits.

I LOVE the new watch and feel like a new man when I run with it (thanks Pops). I also bought a heart rate monitor yesterday. I bought the upgraded version because I wanted to make sure that it was waterproof. I'm going to start doing some research on how to find your HR Zones and how to train in the zones. I'm also posting my old watch on ebay today so I can start my savings for the spinner.

Galloping Goose 10K

Garmin Connect - Activity Details for Galloping Goose 10K

Here's the link to my race. As you will notice Dad cut some corners a little short as I ran .02 longer than him. Before the race started I was hoping to be able to run a sub 36 min 10k. As you can see that was wishful thinking. I only had 1 mile sub 6 and the others were a lot closer to 6:30. It was a pretty slow course in general because of the soft gravel trail. I started getting a side-ache towards the end, but I'm guessing that's just because I'm weak sauce right now. On my Monday run of last week I averaged 6:24 miles so I thought for sure I'd be able to average something quicker than that. Fortunately I did, unfortunately it was only 1 second faster for an average of 6:23. Anyway, here were my splits.

Mile 1 - 5:55
Mile 2 - 6:12
Mile 3 - 6:27
Mile 4 - 6:38
Mile 5 - 6:33
Mile 6 - 6:37
Mile .29 - 1:48
Total - 40:14
Average - 6:23

Garmin Connect - Activity Details for Galloping Goose 10M Aurora

Galloping Goose 10M Aurora
Here is the link to the race on Sat. Jeff will add his as soon as he figures out his Garmin 310XT. Ryan now has his so he will need to figure it out also.
My heart rate avg. was 167. Spiked at 195. I will need to see how that should work.
My first 3 miles average was around 7:20, the last were around 7:40, so a 7:29 average.
The course was long at 6:27 even if it was certified.
My 5K would have been around 22:00. I need to be faster?
7:06 (downhill)
7:22
7:24
7:42
7:40
7:40
7:18 for the last .27

I was happy, felt great. Tons of fun. 1st in Age, of course there were only 4 of us, but beggars can't be choosy. Kris, ran it around 1 hr. but her leg is still hurting from St George. All in all I felt great, it was a fun run. A good day in Denver with the kiddos.

10/24/2009 - Ryan

Went for a longer run this morning. I felt pretty crappy for the first 3-4 miles, but by the end I was feeling a bit better. Check out the elevation changes through the first 5 miles, pretty much climbing the whole time. My first few miles were consistent, on Mile5 i stopped to pick up a quarter but I don't think that's what put me over 7 min per mile. When I get faster I want to do this run around 48 minutes...someday

Date: Thursday October 22, 2009 - 9:44 AM
Intensity: EASY
Mile 1 - 6:50
Mile 2 - 6:52
Mile 3 - 6:56
Mile 4 - 6:51
Mile 5 - 7:08
Mile 6 - 6:30
Mile 7 - 6:28
Mile .59 - 4:01
Average - 6:48
Distance - 7.59 miles
Overall Time - 51:38

Garmin Link

10/22/09 - Jeff

Well I'm a day behind, but this is what I did on Thursday. I ran my regular 6 mile run and actually felt really good. It was one of those runs when I finished and felt like I could have run 6 more. That hasn't happened too often. Here were my stats.

Date: Thursday October 22, 2009 - 7:47 PM
Intensity: EASY
Mile 1 - 6:37
Mile 2 - 6:39
Mile 3 - 6:47
Mile 4 - 7:03
Mile 5 - 7:16
Mile 6 - 6:50
Average - 6:53
Distance - 6.01 miles
Overall Time - 41:21

This was my last easy run before our race on Saturday and I felt great. I'm breaking in my new shoes....and yes I got the phone call from 1990, but told them they couldn't have their shoes back.

I'll tell you what, that Garmin connect site is pretty dang sweet. I hadn't ever seen it until you posted those two links. I'm going to link mine up this weekend and post my runs. It's tizzite. Well wish us luck on our race tomorrow.

10/23/2009 - Part Duex - Ryan

So, here are the times from my ride home. I got stopped at every light and its a slow gradual climb practically the whole way. I've been down aroung 32 minutes on the ride home but today was slow.

Date: Wednesday October 23, 2009 - 8:35 AM
Intensity: MODERATE
Mile 1 - 3:00
Mile 2 - 3:36
Mile 3 - 3:27
Mile 4 - 2:15
Mile 5 - 2:43
Mile 6 - 3:04
Mile 7 - 3:43
Mile 8 - 3:40
Mile 9 - 3:39
Mile 10 - 3:45
.83 Mile - 3:00
Avg - 18 MPH
Distance - 10.83 miles
Overall Time - 35:58

Garmin Link

10/23/2009 - Ryan

Oh Snap, Two training posts in a row. Boom Roasted, Ladies. I rode my bike to work today. It was nice, a southern cross wind and a bit cold but a nice ride. It was 45 degrees when I left my house. I wore a hat and some gloves and a long sleeve shirt. The only thing that got cold on me was my toes by about mile 8-9. Weird, but it wasn't as cold as I thought it would be. Here's the stats. I'll post the Garmin Connect stats when I get home. I am writing from work. Yes I work very hard. I'll have another post tonight for my ride home. Step it up fools and quit partying in Parker!

Date: Wednesday October 23, 2009 - 8:35 AM
Intensity: MODERATE
Mile 1 - 2:56
Mile 2 - 2:21
Mile 3 - 2:31
Mile 4 - 3:01
Mile 5 - 3:36 (Oquirrh Temple Hill)
Mile 6 - 2:27
Mile 7 - 2:42
Mile 8 - 2:16
Mile 9 - 2:43
Mile 10 - 2:24
.83 Mile - 3:35
Avg - 21.2 MPH
Distance - 10.83miles
Overall Time - 30:38

http://connect.garmin.com/activity/16900028

Finally some training - Ryan

So I got sort of motivated and went out for a run tonight. It was a bit cool but nice. I just feel so stinking slow and my times confirm what I am feeling. I did a little loop around my house and it was just over 5 miles.

Date: Wednesday October 22, 2009 - 9:02 PM
Intensity: EASY, but hard
Mile 1 - 7:09
Mile 2 - 7:11
Mile 3 - 7:11
Mile 4 - 6:39
Mile 5 - 6:49
.26 - 1:45
Avg - 7:00
Distance - 5.26 miles
Overall Time - 36:46

Here is a link to Garmin Connect for this run....maybe it will work
http://connect.garmin.com/activity/16857214

Ryan's Sweet Training

Today....slept until 8:15
Yesterday...slept until 8:20
Tuesday...slept until 8:00 (Davis woke up and Katie was running so I had to get up early)
Monday...slept until 8:00 ish. I don't really remember though.

As you can see I am real motivated. I say it's because I am still recovering from my Marathon. I need to rest my legs. I am disappointed that I haven't ridden my bike to work this week. Its been beautiful. Maybe I will ride tomorrow and now maybe since I am motivated by your guys weak attempts at training I will go our for a run now.

Oh Jeff...1990 called they want their Nike Trainers back...boom roasted. Unless you like training in lead boots that take 200 miles to break in I would recommend Mizunos. They are the bomb.

Oh and Jeff you need to send me a training program. I can't get motivated unless I have a schedule in front of me. So send it my way.

PAZ AFUERA

10/21/09 - Jeff

Bout time someone else makes a training post. I finally decided to change up my run last night. Instead of my normal 6 miler I went for a little over 4 miles to get my legs loose and break in my new shoes. The only problem was I had to run in this...

As you can see we've got some pretty poopy weather, but I forced myself out. Here were my stats.

Date: Wednesday October 21, 2009 - 7:50 PM
Intensity: EASY
Mile 1 - 7:01
Mile 2 - 7:13
Mile 3 - 6:40
Mile 4 - 6:56
Mile .37 - 2:28
Average - 6:56
Distance - 4.37 miles
Overall Time - 30:20

I did my loop up around Lindsey's house so the first couple of miles were up hill and the last 2 were down hill. I actually liked finishing downhill rather than uphill. All in all it was a good chilly run.

Hey Ryan.....STEP YOUR GAME UP......as yes I may be the only human that runs in Nike trainers, but at least I'm training. Boom Roasted.

Pops here 10-21

Jeff can't be the only one. I have been working out, lets see Monday I went swimming with Mom, she thinks she would like to do the swimming thing. Then we came and did Jillian the "Schreader " a 30 min video that was lots of fun. We have done it every day and my stomach muscles are sore. Tues I ran 6.2 miles with the BBK's, it was easy with several stops and hills, I did a blistering 8.54/m for a 55:26. Yea, it was fast. Actually it felt pretty good. Wed. I had to work early so I came home and went swimming at the SJ Rec Ctr. Swam for 30 min. 30- laps for about a 1500 yrds. It felt good and then I came home and then I had a date with Jillian, yea I'm working hard, oh and I have lost a few lbs this week. Look out boys this old man is getting fit. So, fit he just might break that 12hr mark in May. Boo Yaa look out.

10/20/09 - Jeff

Alright slackers, this is turning into Jeff's training log. Let's see what you've been up too.

Last night I went on my usual 6 mile loop. I know, I know, I should find another course to run, but I like knowing it is exactly 6 miles. I was going to go biking but it was raining pretty good so I decided to just go for an easy run. I ran right around the pace I wanted, so it was nice.

Date: Tuesday October 20, 2009 - 6:11 PM
Intensity: EASY
Mile 1 - 6:38
Mile 2 - 6:40
Mile 3 - 6:55
Mile 4 - 7:15
Mile 5 - 7:26
Mile 6 - 7:10
Average - 7:01
Distance - 6.02 miles
Overall Time - 42:13

I wanted to keep it at 7 min pace so I was right there. However, I was kind retarded and had eaten a full dinner at about 5:45 after I got home from work. Then I thought, I should go get my running done with now....it'll be good training on a full stomach. It'll be like eating in the Ironman. I was wrong. I had a massive side-ache for the first mile and a half and then from mile 3 to 6 I felt like I was going to puke out my chicken and rice dinner. But on the bright side, I was done running before seven so my night wasn't shot. Also, my calf was tight, but it didn't hurt nearly as bad as it had on Monday. I just hope my shoes get here quick. What did you do?

10/19/09 - Jeff

Although we are racing this weekend, I decided to do a power run of sorts to start the week off and then I'll ease back towards the end of the week. I ran my usual 6 mile loop and actually ran it pretty fast for my standards. Although I felt like I had heavy legs and a little sluggish I was able to break the 40 minute mark, but even better, I kept my average mile pace under 6:30. That's definitely the first time I've done it since I started running again. Anyway, here is the breakdown of my miles.

Date: Monday October 19, 2009 - 5:17 PM
Intensity: HARD
Mile 1 - 6:30
Mile 2 - 6:19
Mile 3 - 6:17
Mile 4 - 6:26
Mile 5 - 6:40
Mile 6 - 6:12
Average - 6:24
Distance - 6.04 miles
Overall Time - 38:42

When I started I didn't think I was going to run a sub 6:30 average, but you know how it goes. You start running and looking at your splits and then the next thing you know you are pushing pretty hard on the last mile to make sure you don't mess up the average. My left calf is still killing me. It usually starts hurting about half way through a run and just feels like a giant knot in my calf and then afterwards it just hurts to walk on. I iced it down quite a bit last night and took a 800 m IB profin and it is actually feeling ok today. I can definitely feel it, but it's manageable. I think I will go for an easy bike ride tonight to loosen it up with a little less impact. I'll probably just take the little kidlet for a ride in the trailer. Anyway, that was my workout, what did you fellas do?

Nike Air Max Moto+ 6

Well, I went online last night and finally picked up some new shoes. They are actually the same shoe that I've been running in now, but they are the newer model. The newest model is actually the Moto+ 7, but I the only differences I saw were the price and color. They look exactly like my Moto+ 5 model that I'm currently running in. I picked them up from Nike.com for a pretty good deal. They were basically $55 and free shipping (If you're a new customer they give you free shipping on your first order so it worked out well). I should get them by Wednesday or Thursday so I'll be able to use them in our race on Saturday Pops.

Oh, someone did a few races this year.

Oh, lets see Boston, Ogden, Boise 1/2 Ironman, Spudman 1st in age, St George and just a flew others just for fun. Show me your metal, boys.

BYU Triathlon

Very upscale, you couldn't tell this was put on by students
Pretty good crowd
Just chillin after our tough workout. Nice Shirt yes I did run Boston.
The top 3 guys, the one in the middle Jamison King came in 15 place in the ITU World Championshipm, Sprint Tri in Australia, he was the 2nd American. Nice company Ryan, if only you could learn to swim, you need to stop asking for water wings.

BYU Triathlon was awesome, small and quick, I mean sprint for 35min and you are done. Beautiful day, but it gives us something to work toward as we dream about the BIG one. And yes Ryan came in 3rd place overall, so he has the metal.

Tru Cougar Tri

So Dad and I competed in the Tru Cougar Tri. It was a super sprint tri. It went Bike, Run, Swim. The first leg was a 10K bike, then we had a 3K run and then a 200 yard swim. I felt pretty good considering I hadn't swam since the Daybreak Tri over a month ago and had ran only once since the St. George Marathon two weeks ago. I ended up 3rd place overall. After the bike I was in about 10-12th place. I passed everyone on the run and came into the swim transition in 1st place. After I had finished my first length of the pool the 2nd and 3rd place guys got in the water. The guy that won passed me with about 150 yards to go and the 2nd place guy passed me with about 100 yards to go. The guy that was 2nd overall was Jameson King. He was the first american at the world championships in Australia a month ago. I ended up 3rd overall and was happy with that. The winner was probably about 25 seconds ahead and 2nd place about 10 seconds. Those are just guesses. Anyway here are my splits with transition times

Bike 17:42
T1 35.24
Run 11:39
T2 56.94 (Long Run to the pool)
Swim 3:29.26

Total 34:32.74 3rd Overall

Dad has all the pictures so he will need to post those later.

10/17/09 - Jeff

Well, I ran my regular 6 mile loop this morning. I felt decent, but definitely not the greatest. My left calf has been killing me lately. I think it's because my shoes are so old/broken down. The last time I got a new pair of shoes was as I began my training for the Idaho Ironman training....yes 2 years ago....so it may be time to bite the bullet and get myself a new pair of shoes. Anyway, here are today's stats:

Date: Saturday October, 17, 2009 - 6:20 AM
Mile 1 - 6:41
Mile 2 - 6:48
Mile 3 - 6:48
Mile 4 - 6:50
Mile 5 - 6:58
Mile 6 - 6:27
Average - 6:46
Distance - 6.01 miles
Overall Time - 40:38

This was actually the first time that I have ever ran mile #5 sub 7:00 min. It is usually my slowest mile because the entire mile is uphill from Lincoln up to Mainstreet (don't know if you remember but that's all uphill). I wanted to run the whole loop in sub 40:00 min, but my first miles were a little too slow. All in all it was a good run.

Strength in Numbers

Good lookin guys

Very Strong indeed and in word.

Three Amigos

Well here we are. All ready to go. Sept 16,2009 for the Daybreak Tri. We all came home with metal. Somebody needs to zipper up.

Let the Training Begin

With a little less than 7 months to go until Ironman St. George, it's time we get this party started and start tracking our training, eating, trash talking and whatever else might effect our racing. Let the fun begin.