Create.

morning

45 minutes mtb'ing w/Ry in SG on my favorite Bear Claw Poppy Trail :)

afternoon

135 minutes mtb'ing in Vegas at Red Rock on the Late Night Trail (both loops). SO AMAZINGLY FUN!!!!

3 running trail miles on the Late Night Trail (running after the 2 hours and 15 minutes on the bike felt very weird)

LOVING RED ROCK and Vegas!!!

Ry and I are having so much fun!!! :) 

(It is really hard to know how to convert my mtb'ing miles to crosstraining miles because the uphills can be grueling but the downhills are just plain fun (not much cardio other than the pounding of the heart out of pure excitement/fear going down). A total of three hours on the mtb but I am only counting 7 cross training miles. :) 

75 minutes mtb'ing at Red Rock on Badger's and the DT loops 

4 trail running miles on Late Night Loop

18 holes of golf 

** I can't believe I am saying this, but I am pretty sure that heaven is in Vegas! Who knew? 

8 trail running miles. It was BEAUTIFUL!!! :)

45 minutes mtb'ing

9 holes of golf

Phantom at the Venetian

***** WHAT AN AWESOME DAY!!!! *****

Slept in. Ate a late breakfast. :)

3 hours of mtb'ing. :) :) :)

We found a ducky shrine somewhere between the late night and land mine loop. No kidding!!! :)

2.5 hours mtb'ing mostly in the Landmine Loop.

So sad to say goodbye to Red Rock! We have arrived home safe and sound.

15 miles

14 w/ AP 7:58 and then one cooldown

** I don't know if it was the very little running this week or all the mountain biking but my legs had zero zip. I should have run slower but I had a limited amount of time before the ball games began and I wanted to get in 15. So, there you have it. :) 

First day of the semester. Let the fun begin. ;)

am

7 miles, AP 8:47

pm

45 minutes upright bike  

Bike 30 minutes (Kilimanjaro/8/7.34 m)

10 TM miles, AP 7:54 

Happy Tuesday. :) 

A very simple 10 minute video that we watched for a therapeutic exercise class. Although incredibly simple, incredibly cool. :)

Just in case it doesn't show up, here is the youtube address for it:

http://www.youtube.com/watch?v=aUaInS6HIGo 

60 minutes upright bike (random/5/~15 m)

800 m swim  

** Got some decent resistance training today in lab learning/performing D1/D2 PNF exercises (both PT and patient get a good little workout with these gems). Seriously, I was sweating! :)

10 miles

1 warm up mile then 8 miles with AP of 7:25 then 1 cool down.

Super happy with how this run went.

Also, I am really enjoying some of my classes this semester. I got another mini-workout today doing transfers. My partner happened to be 178 pounds!!! Good times. :) 

1 mile swim

40 minutes upright bike (easy effort) 

13.1 miles in 1:43:20 (AP 7:54) then one cool down mile. Legs were heavy but I was trying to see if I could hold MP on tired legs.

75 minutes mtb'ing at Corner Canyon (south side/Ghost Falls) with Ry.  A little muddy and snowy but only one patch that we could not ride. FUN!!!

Two more kids basketball games and then meeting up with Annie to watch the Olympic Trials (on dvr, of course).

BEAUTIFUL DAY!!!!

(my legs are mush!) 

Hill Training:

60 minutes bike

     - Kilamanjaro/8/12.5 miles

60 minutes run

     - Hills: changed the incline with each new song

     - Nothing less than 2% incline nothing more than 8%

     - 6.33 miles/AP 9:28

Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that. Hate multiplies hate, violence multiplies violence, and toughness multiplies toughness in a descending spiral of destruction ... The chain reaction of evil -- hate begetting hate, wars producing more wars -- must be broken, or we shall be plunged into the dark abyss of annihilation.

~ Martin Luther King Jr.

Happy MLK Day! :) 

10 miles, AP 7:59 (Had to push really hard at the end to bring the overall pace sub 8? Why? I have no idea.)

800 m swim, just under 18 minutes 

Sprint at the gym :)

20K bike (random/2/41:20)

5K run (22:43)

750 m swim (16:xx) 

7 miles, AP 8:15

Just 3 super easy miles. :)

Turned this race into a mini Girls Get A Way with Annie (my SIL), her daughter, and my little Sophia and Livvy (Rylee wasn't feeling well and did not want to come). We left after my lab and arrived in time to pick up our packets, get some dinner, take the girls to the game room and then get some shut-eye! :)

Woke up, threw on our running clothes and got everything re-packed and checked out of our timeshare.

We arrived at the Dixie Center with zero time to spare! In fact, the 5K had already started so we couldn't even get to a place to park. STINK! Annie quickly called her brother (who was going to watch the girls for us) and he ran to us and took the car. We jumped out, ran to to the starting line, made our way to the balloons and the gun (or was it a horn) went off!!!!! Talk about cutting it close!!! :)

I was very happy with how my first race post stress fracture went. Nothing spectacular on my end but a solid effort with no pain before, during or after. I am thrilled with my time considering that a big bulk of my training has been on the bike or in the pool. I was out kicked by a girl who looked to be in her twenties on the last stretch ... but I battled. :) 

Watched Smooth and Annie run in shortly after. BOTH DID AWESOME!!! Annie with her first sub2 -- WAHOO (she is a rockstar)!!! Jumped in the car and drove back to Salt Lake in time to get Sophia to her basketball game! Good times! Just too short of a trip!!! :) :) :)

On a side note: this was 17 seconds faster than the last time I ran the St. George Half. Not sure how to interpret that since the course seemed a bit harder to me this year but also I have heard that it was a bit short. Speaking of which: HUGE breakthru for me -- I only glanced at my watch a handful of times and instead ran by feel (in fact, I forgot to even start it until I was well into the first mile and I heard someone ask what pace we were running and looked down and said, "Oh crap! I forgot to start my watch"). For me ... that is improvement!!! :) 

30 minutes upright bike

5 miles, AP 8:49

40 minutes upright bike (Random/5/10.3 miles)

10 miles, AP 8:16 

Sprint day at the gym (I love sprint days). Pushed hard. :)

20K bike - 43:25 (random/3-4)

5K run - 22:34

750 meter swim - 15:xx

10 miles, AP 8:19

3 easy TM miles

60 minutes upright bike 

16 miles on the JRP, AP 8:29  

* Ran 12 miles with JohnnyV and 4 by  myself. Yep, I toughened up this morning and ran outside at stinkin' 6 in the morning. FAR TOO COLD for my liking!! BUT I LOVED having company and the time seemed to fly by. :) 

 (How do you all keep your fluids from turning into slush? I couldn't drink any of mine without taking off the lid completely.)

3.5 easy miles

30 minutes upright bike

Very short on time today. :( 

12 miles (2 warm up, 8 with AP 7:26, 2 cool down) 

25 minutes bike (random/8)