Brink Tri's

My Splits:

7:45
8:11
8:29
8:24
8:24
8:46
8:34
8:49
9:25
8:21
8:29
:46 - .10 My watch was consistently longer than the course.  My garmin stopped beeping about a year ago and so by the time I got to the mileage marker I would miss what my pace was, so I split it at the mile marker to sync back up.
8:28
10:00
8:45
9:17
9:38
9:24
9:06
9:36
9:24
10:29 - I really started slowing down at this point.  I needed to maintain about a 10 minute pace to break 4 hours, but I was unable to do it.
11:31
10:39
10:27
12:01
10:57
2:20 - .24

Total Distance according to Garmin 26.34.

It was a pretty decent day overall.  A little cloud cover and not to terribly hot.  The first half of the course was downhill and the second half was rolling hills, with no overall gain or loss.  I wanted to be closer to 8 minute pace the first half because I knew the second half would be slower.  I was hoping to break 4 hours, but because of a slow start and then too much walking on the last 6 miles it wasn't to be.

My car was at the repair shop (4 miles away) and I decided to run down and get it.  This was my first run after the marathon.  I didn't stretch and after about 1/2 mile I was still feeling sore from the race.  About a mile my hammy/groin muscles felt really tight and started to feel like I could pull a muscle.  I slowed down but kept going.  Today I can barely move my leg - I fear I've pulled a muscle.  I think I was still really tight from the race and took it to fast without stretching or a warm-up.  I'll rest Thursday and Friday and hopefully be able to get in a good run Saturday.

Spent the day up in Park City.  After a little run this morning I went biking with the kids and we swam a couple of times in the motel pool.  I got a lot of cross training shopping with the wife.

Swimming and Pool Running.

Swimming and Pool running.

Ran with John up Provo Canyon.

I felt a little sluggish.  I think I am still feeling the effects of the marathon and a few aches and pains associated with that.

Ran up Provo Canyon, feeling a little better.

Starting to feel good.  Ran up Provo Canyon.

Ran up Provo Canyon with John.  I was feeling good, but decided not to try to keep up when we did our tempo runs.  I didn't want to pull anything. I did a little faster, but not to fast.

I had a really good 12 miler today.  Most of the group met at 5:30, I didn't know so I showed up at 5.  Carolyn and Ludlow showed up at 5 - they were planning on 18 miles today.  We did about 1.6 miles of warm-up while waiting for others.  

The rest showed up at 5:30 (Dan, Hal, Steve, Jill) - planning to go shorter.  I ran with them until about mile 8 or so and then turned around.

On my way back I ran into Mickenzie, Kent and Aubrie? and ran with them for a bit.  I really had to pick up the pace to keep up with them but it felt good to go faster for a bit.

Up Provo Canyon.

Just a little 3 mile run to loosen up and prepare for the marathon.