Giddyup

Easy run on the shoreline trail this morning.  Body a little sore from last night tempo run, hopefully means I'm just right to recover for 3 days before SG!!!!!!!!!!!!!!!!!!!!!

St. George Marathon.  

I have not read any race reports yet, but what a day!  Raining the ENTIRE RACE???  I was going for sub 3 and came in at 3:00:25 - only 26 seconds more, how painful.  Well, this is a new PR and given the conditions, I feel pretty good about it.

Early easy run up on the shoreline trail.  Was nice to get out...feel good, just took an easy pace.  Have some tightness in my left IT band, but after some stretching it loosened up.

COLD!  Morning bridge loop run up on the shoreline trail.  Looks like we'll get a couple freezing days here as just a heads up that winter is again on it's way.  

I am officially only 3 weeks away from Ironman Florida.  It is basically here.  There is not much more I can do. I feel good about my fitness and I think as long as I get out for 3 or 4 40+ mile bike rides before it gets here I should do well.  I would have liked to have completed a few more 100 milers in training but I'm optimistic my run training will compensate!

 Rode on the trainer downstairs for 3 hours (Braveheart seems to never end).  I have no speed data on the stationary but I'm thinking I was in the neighborhood of 20mph. 

Then felt good so I went out for another run - just the 5 mile Porter Rockwell loop.  Started a little slow but pretty soon was feeling really good...clocked a 6:49 2nd mile but slowed after that.  Really needed some food & drink at that point.  Drank nearly a full gallon of water during the bike workout. 

Sweet early morning bridge loop.  Hopefully we'll get a couple weeks back of a little warmer weather.  I'm not quite ready to start 6 months of cold.

Not really sure how far we went today - but 4 sounds about right.  Took a hike up the Eagle trail which is always so cool to be up so high on the mountain looking over the entire valley when it is pitch dark with a huge full moon.  Plus it is always a thigh burner on the way down.  

Again, not sure exactly how far this morning but I'm sure it was at least 4.  Little warmer this am.

After some gut-wrenching sickness Friday and Friday night, I just didn't feel like going out on Saturday.  It was really nice to just relax on a Saturday...didn't even have any yardwork to do.  So today I went out for my 40 mile loop on the bike and felt great.  If it was not for the 2 flat tires I got, I would have gone more.  After that I did my 5 mile Porter Rockwell loop and really felt great.  Averaged 6:52's for the entire run.  1st 2 miles were 6:51 exactly, 3rd was 6:58 and I stopped for a little bit after 3 so mile 4 was a 7:09, and mile 5 was a 6:35.  If I can come out with that kind of a run at Ironman I will be very pleased!

Early morning run with Beau...4 up and back to the Porter Rockwell trail on 132nd then another 3 just around the nearby neighborhoods.

Early morning up on the Shoreline trail.  I could handle these weather conditions for a little longer - it is quite pleasant in the mornings right now.  Less than 2 weeks to Ironman Florida!

Regular bridge loop.  COol this morning.  I'm headed for a hot shower.

Gym workout.  Did a slow mile then did 1.6 miles at 10mph (6 min/mile).  Felt good to run fast.  I really think that much of my speed work has come from getting used to running even just 1 or 2 miles on the treadmill at my desired pace.  I would love to drop into sub 6's for a couple miles during a marathon.  

 Then I did manage to get into the pool.  Considering Ironman is one week away, I figure I should get in a little swimming.  I did well.  I felt good.  I'm not super fast or even fast in the swim but I have definitely improved.  I think I have improved as much as 10% which would translate to and 8-10 minute improvement at IM.  Then if there is any advantage in being at sea level and if by any chance the water is more calm that it was at IM CDA last year, I should be able to chalk up a decent swim!!!

After that, did 1/2 hr at home on the bike. 

 Good workout, bring on IM 

Last final good run workout.  Did 2 bridge loops this morning.  Honestly, I felt great.  We took an easy pace but I felt like I could have done 10 more loops - ok maybe not 10 but I could have done 2 or 3 more for sure especially having someone to run with.  I'll get on the stationary bike today or tomorrow and do some spinning for a couple hours but for the most part, this concludes my IM training.  I feel good, I feel confident I have great fitness right now and I'll just need to execute a solid nutrition plan on race day.

Gym swim

Beach run

Open water ocean swim