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

Garmin Connect - Activity Details for Untitled

Garmin Connect - Activity Details for Untitled

This morning I was in charge of out BBK group. I have attached the MapMyRun link, We ran around the library. I ran our warm up (3 miles) with Walter Brown a 2:30’s marathon runner. Our first mile was 8:56, them 8:05 and then 7:16. That will be the last I run with Walter. It was fun and I finished with a 8:14 ave. for 10 miles. I felt pretty strong for the entire run, so the 5K this weekend will be fun. I want to get a base 5K time. My 10K was established last week in Denver at 7:24/ave for a 47:00 time.

http://www.mapmyrun.com/view_route?r=247125719461637384

I have also attached the summary of the IM STG from Coach Keena, I loved the responses from the boys, oh I mean the Studmuffin Ironmen Ryan, and Jeff.

Dad wrote:

This is a trainer from Timp Tri Club, I wish at times I could join her classes in AF. Good advise.

Ryan Bullock wrote:

OK, I just threw up in my mouth…we are screwed

Jeff Said

I'm going to have to agree with Ryan here. I'm screwed. I saw nothing in her description referring to working 70 hour workweeks while training....did I miss something?

TIPS for TRAINING! SIX months to the day for Ironman St. George GET TRAINING!!

Athletes!!
I spent the weekend down in St. George (still here actually), and went and
rode the IM St. George course again. In the course of my ride I made
several mental notes I would pass these thoughts along #1: GET ON YOUR BIKE NOW! You absolutely, positively need to be able to ride for a minimum of 3 hours comfortably just to be able to have a successful first outing at our training camp being held in January 15-18th. It took me just under 2 1/2 hours to ride ONE loop of the VEYO portion of the course. This is NOT a flat ride!! The road is also VERY rough with rock chip and damage...so, it is going to beat you up a bit until you learn to relax into your aero bars (still take a beating, but not as bad).


#2: GET RUNNING NOW! You also absolutely, positively need to be able to run 1 1/2-2 hours non-stop (with lots of hill climbing) by January. Don't just jog the easy flat stuff. Go up in the mountains, climb hills (even if you are walking you will greatly benefit)! You don't need to be in the high heart rate zones, but you need to improve your Muscular Endurance and be comfortable with a lot of uphill efforts. 
#3: #3 GET STRENGTH TRAINING NOW! You need to be strengthening your legs and getting some really solid hill climbing into your body for this ride and run to be enjoyable! If you do not have a bike trainer, I would highly recommend investing in one you need to be riding right now! The course down here in St. George is not ALL steep, but it is a lot of gradual uphill with some sections that are downright STEEP and Challenging! Same goes for the run. It is HILLY! And, you are going to be doing it on VERY fatigued legs. SO...get training now to get your legs as tough and indestructable as you can. You do get some downhill, but even that is not really relaxing because it undulates and when you are going down you are still holding quite a bit of tension in your shoulders… work on some techniques to keep your shoulders, legs and back loose and relaxed.
Make sure you are doing your strength training Squats, lunges, abs, etc. are going to very essential. Making your legs TOUGH! (read, hill climbing followed by more lunges, squates, jumps, etc....we LOVE it!!)


You also need to work on a LOT of mental training to prepare you for your race success.

#4: Stay LEAN! You will be very happy to be carrying as little extra luggage on your body frame as possible during your time on this EAT...but eat wisely! Every time you eat, ask yourself how much good (or bad) this food is doing for you on both a structural, and functional level! Think like an ATHLETE and treat your body as the amazing organism and gift it is! Protein, complex carbs, tons of fresh veggies, salads, fruits, and water.



#5 THE KEY HERE IS: You've gotta be putting in the time NOW so that when it comes time to get out on the course, you are prepared and have a really productive, positive and beneficial weekend of training down here in St. George

Now, throw out that Halloween candy and get training!
 


Coach Keena Schaerrer


11/02/2009 - Ryan

Well I rode my bike into work today. It was a nice day. The only problem is that on my ride home it is getting dark pretty quickly. I tried to leave work a little early but I left at 5:00 and the sun had gone down. I still had light until I got home but it was a little dark for comfort as I had not lights or reflective gear. I'm glad I put my long sleeves on because when the sun goes down it gets cool. It was much slower than a couple weeks ago. There was some wind today but I'm not sure why I was so slow.

Oh BTW, I signed up for the Telos Tri this Saturday in Orem. It goes run, bike swim. 5K, 10 miles, and 350 yards. We'll see how it goes. I am going to swim tomorrow morning.

Morning Ride
Afternoon Ride

Date: Monday November 2, 2009 - 8:35 AM
Intensity: MODERATE
Mile 1 - 3:06
Mile 2 - 2:35
Mile 3 - 2:36
Mile 4 - 3:07
Mile 5 - 3:44
Mile 6 - 2:50
Mile 7 - 2:50
Mile 8 - 3:02
Mile 9 - 2:31
Mile 10 - 2:42
.74 Mile - 3:26
Avg - 19.8 MPH
Distance - 10.74 miles
Overall Time - 32:34

5:00 P.M.
Intensity: MODERATE
Mile 1 - 3:54
Mile 2 - 3:27
Mile 3 - 2:58
Mile 4 - 2:25
Mile 5 - 2:32
Mile 6 - 3:14
Mile 7 - 3:25
Mile 8 - 3:27
Mile 9 - 3:46
Mile 10 - 4:02
.61 Mile - 2:38
Avg - 17.7 MPH
Distance - 10.61 miles
Overall Time - 35:52

11/31/09 - Jeff

Garmin Connect - Activity Details for Challenger Park 5.5 Mile Loop

Well Saturday I actually got out for a little run. The snow is still here, but the sidewalks are starting to melt and the river trail was actually plowed by the city so that made it nice. The weather has been back in the mid 60's so it was perfect temp for a run.

I was planning on just going easy since I hadn't run since Tuesday and I felt pretty good. It probably turned into a medium run, but I still felt good and my legs felt nice. Here were my miles.

Date: Saturday October 31, 2009 - 2:11 PM
Intensity: Medium
Mile 1 - 6:21
Mile 2 - 6:03
Mile 3 - 6:19
Mile 4 - 6:37
Mile 5 - 7:04
Mile .58 - 3:46
Average - 6:29
Distance - 5.58 miles
Overall Time - 36:12

Well as you can see I started off pretty quick...oops. I didn't actually look at my watch until Mile 2 and realized I was going a bit faster than I thought. Granted it was downhill, I thought I was closer to 6:30 and not 6:00. All in all it was a good run. I am hoping to get my heart rate monitor today and then I can start tracking that which will be nice. I still haven't figured out how to find my HR zones and if they are the same for running, biking & swimming so that is my project this week during my downtime at work.

Oh and if any of you are looking for a sweet watch there is one here that I found on ebay that you can bid on.....check it out.