Brink Tri's

My family and I went to Springville and participated in the Polar Bear Plunge.  All the major local news networks were there - CBS, ABC, NBC, FOX.  I got a little air time on Ch 2.  It wasn't really exercise, but I did swim about 10 yards - better than a goose egg for the day.

Normal route up Provo Canyon.

Lunch time run up Provo Canyon. Very slippery, icy, and snowy.

Lunch time run up Provo Canyon, trail in OK shape.  It had been plowed.

Lunch time run up Provo Canyon.  Trail in good shape, clear in most places.

I went to the pool, but it was mostly closed due to a swim meet.  The swimming lanes were in a small area where all the kids were playing.  I tried to get a few laps in by going around people but it was very difficult.

I got a pretty good run it on Saturday with the Spanish Fork group.  It was a little cold especially when a little breeze would kick up - around 18 degrees.

It was a nice day for a run, it was around 43 degrees when I when out at lunch time.

I went out at lunch time for a bike ride, but it was really cold.  My thermometer only said about 34 degrees, I was hoping for closer to 40.  The wind was blowing out of the canyon and then add my bike speed riding into the wind and I was freezing.  I turned around after about a mile and a half and went back.

It was a bit cold running at lunch time, but not as bad as riding the bike yesterday.

Cold run around Spanish Fork, up and around the golf course.

I ran at lunchtime up Provo Canyon.  I did about 2 miles of tempo work as I struggled to keep up with Ron, who caught up to me.

In the evening I rode my bike on the trainer for 30 minutes.

Swimming at Orem Rec.

I ran up Provo Canyon.  The run started off ok, the temperature was around 40, but then it started to rain.  I was soon soaked.  I guess it was good training if I ever find myself in a rainy marathon.

Lifted weights at the gym.

I went with the Spanish Fork running club, up and around the golf course. 

I used the trainer with my road bike.

I went up Provo Canyon at lunch time.  There was a little breeze blowing up the canyon making it a wee bit chilly coming back down.

I went swimming at the Orem Rec.  In the evening I did Aerobics at home, to a video.

Normal run on the River Trail.  I also did some yoga to a DVD in the evening - Yoga For Cyclists.

I went and lifted weights at the gym.

I went running in Spanish Fork.

I went swimming at the Orem Rec for lunch.

I rode my road bike on the trainer to a Spinerval DVD, then finished up with 30 minutes of yoga.

Missed my Tuesday run, but made it up today.  5 miles up Provo canyon.

Up Provo Canyon again.

Went to the gym and lifted weights.

Went with the SFRC, ran with Jill to the water stop, then ran with Mark, Dan etc back.

I went and did a half mile at the pool.

I ran at Lunchtime, Jared went with me today.

I Ran up Provo Canyon.

I went to the gym and lifted weights.

Ran with the SF Group, mostly with Jill.  Saw Lori and Ronda this morning running in the opposite direction.

I went to the gym with the family.  I only swam 200 yards and spend the rest of the time playing with the kids and sitting in the hot tub.  We also played racquetball for an hour.

I ran up Provo Canyon.  I wasn't feeling that great so I cut it short.

I went swimming during lunch and then came back and gave blood.

I went running with John.  We both gave blood yesterday.  I was feeling a little bit sluggish, not sure it was because of giving blood or not.

I went to the gym and lifted weights.

I wasn't feeling that great, only went 8 miles today.

I did some yoga this evening before bed.

I went swimming at lunch time, then in the evening I rode my bike on the trainer for about 50 minutes.

I ran up Provo Canyon at lunch time.  It was unseasonable warm - I wore shorts for the first time since fall.

I rode my bike up Provo Canyon.  I was still very warm.  I dressed a little too good for the warm temperature.  I finally had to take my gloves, hat and jacket off.  Felt good out there.  Yahoo -- Winter is over.  I think I will pack up my tights and jackets tonight and get out the singlets.

I ran my normal route during lunch.  After work I had an hour to kill before meeting some my family for a birthday dinner.  I went to the Rec Center to swim.  They had the normal lanes closed and only a short 20 yards or so open for public swimming.  I used that opportunity to work on my flip turn since I had so many turns.  

I went to the gym and lifted some weights.

I went running around Spanish Fork with the gang.

I went to the pool today.

Up Provo Canyon.

Provo Canyon.

To the Gym.

Provo Canyon.

I rode up Provo Canyon and up to the Pipeline trail.  It was great weather and the trails were dry.  I wish it were like this back home.

I went with the Spanish Fork Group.  Only Mark, Kelly, Jill and I showed up at the start, others joined up down below.  I mostly ran with Jill, also ran with Michelle a little - good to see her back at it.

I went down to get my bike to go for a ride, only to find that my front tire was only about half full.  I didn't have a pump with me.  I was still able to ride it, but it was a bit wobbly, I had to stay on the trail and didn't go very far.

I ran with the Spanish Fork group.  Mostly ran with Jill and Hal.  It was a nice warm morning.

Lifted weights.

I went up Provo Canyon with John.

It was too cold and I was too lazy to get up and go with the group.  I finally went about 11:00, it was warm and sunny.

Weights

I ran up to the pipeline trail and beyond to the road higher up on the mountain.  I gained 800 feet in a mile and a half.

I rode up to the pipeline, I wanted to go up further to the road I went to yesterday but I was exhausted and didn't want to climb anymore.  I just rode along the pipeline and then came down by Canyon View Park.

It was kind of rainy today so I went to the gym instead of running.  Then John told me about how nice it was out there so I felt bad that I didn't get out.

I met will for an early morning swim.  I went running at lunch time.

I joined the SF group and run the river bottom road.

It was a little rainy today.  I left at 11:30 hoping to get finished before the big storm hit.  It drizzled on me a little bit but not too bad.  The big rain didn't hit until later in the afternoon.

Lori was up in SL to run the marathon.  My Father-in-Law was running the half.  I went looking for him.  We met up and I ran a good chunk of the half-marathon with him.

I had a pretty good crash on my bike today.  I ended up giving myself a minor concussion.  I have a little road rash, and my left wrist is swollen and sore, but otherwise I fared pretty well.  Thank goodness for my helmet.  I landed on my head and the helmet took a pretty good beating.

It was take-your-kid-to-work day, today.  I brought my 11 year-old son.  We went for a short run at lunch time.  I was not feeling that great after my crash yesterday and he didn't want to go very far.

We took a group of scouts down to Moab to ride slickrock.  It was difficult for me to ride with my wrist still in a bit of pain.  I took a group of younger scouts and rode the practice loop.  Then some of us started backwards on the main loop to meet up with the others.  It was a fun day, I wish I could have done more but was happy to just be able to ride after my crash on Wednesday.

I ran with John.  He wanted to do some 1/2 mile intervals.  We did 3 of them at a pretty good clip.  It felt pretty good to get back into some interval training.

I met Will at the pool for an early morning swim.

Will came over and ran with us so I got an extra run in today.

I went running with the Spanish Fork group early and got in about 5 miles and then headed to the race.  The race started at 8:00 and I brough the entire family.  The race was scored cross-country style.  Each ward was a team and the first 5 members of your ward scored points.  The ward with the lowest point total wins.  Our ward took 2nd place in the mens 5k and 1st place in the womens. We took first place overall with time and most member participating.

I went with John.  He pushed the pace and we also go 1.5 miles of tempo running in.

I rode my bike to work today - but I started in Salem instead of Elk Ridge.  It was 20 miles one way.

I went with the Spanish Fork group, but I got there late and only did 8.

I ran the normal route up Provo Canyon.

I rode my bike to work today.  I also rode it at lunch time, also.   Lori was coming over for dinner so I rode my bike so we wouldn't have two cars.

I ran with John up the canyon.  It's nice running with John because he pushes the pace.

I went running with the spanish fork group and then went to Salem Pond to train for the triathlon next week.  Hurt my calf a little, cramp, while riding my bike.

I got out for the first time since Saturday.  My calf is still bothering me just a little.  I have babying it and I think it will be fine for the race.

I wrapped my calf up for the bike and run and took it just a little slower for the bike and it was fine.  My main problem was that I got into the lake ready for the swim and realized that I had left my goggle over by my bike.  I started to climb out of the water when they started a count-down, 10-9-8...  I got back in the water and swam without goggles, it really threw me off both with swimming and mentally, and probably increased my swim time by a bit.

Ran up Provo Canyon

Up Provo Canyon - little speed work with John.

It wasn't much of a race, I ran with my 6 year-old.  He did a great job with very little training.  We ran it 37:10.

Up Provo Canyon.

I ran with John, we did a couple of intervals during the 5 miles run.

I went up Provo Canyon.

I did legs 5, 17 and 29.  The first leg was 7.4 miles with a steady incline of 1000+ feet.  Second leg was 4.5 - mostly flat, starting around midnight.  The third leg was an easy 2.6 miles very flat.  It was a fun race with a great group of guys.  We were team 24 giga hurtz.

Ran up Provo Canyon.

Ran up Provo Canyon.

With John up Provo Canyon.

Early morning at rec center.

I went about 8 miles with the Spanish Fork Running club.  I had to get back because we were heading to Lagoon early.  I got about 6 miles of cross-training walking around at Lagoon.

Just a normal run up Provo Canyon.

Up Provo Canyon w/ John.

Up Provo Canyon.

I went to the track for some speed work.

I only did 4x1200.  I will have to work up beyond there.  It was 88 degrees out.  I was shooting for 5:00 which is my yasso goal pace.  1:40/lap.  I figure if I can work up to about 6-7 1200’s at 5:00 then doing 8-10x800/yassos at 3:20 won’t seem so bad.

Splits:

5:01
5:00
5:04
5:16 - :(  First lap 1:42, second 3:21, it felt like I was slowing a little for the first half of the 3rd, but I tried to pick it up for the second half.  I was surprised by the 5:16.
I took a ~5 minute break between each one.

A friend gave me some "magic" patches to use while running today.  They are from lifewave (http://www.lifewave.com/energyenhancer.asp)  They are suppose to give you more energy and decrease pain and discomfort.  I gave them a try today. 

Today's run was followed by a hard speed session yesterday.  I ran my normal 5 mile loop up the canyon.  I did a 1/2 mile interval on the way up and a 1 mile interval on the way back down.  I tried to push the pace a bit. 

My normal time is around 42+, today it was 40:55.  My 1/2 mile up was 3:38 and my 1 mile back was 7:34.  Felt pretty good today.

Did the patches work?  It's hard to say at this point, I'll have to give them some additional testing.  My time was about 2 minutes faster and that included a drink, two short walking breaks after the speed sessions and getting delayed shortly by traffic 3 times and running the day after a hard speed session.  I was trying to push the pace, so could I have done the same w/o the patches?  Good questions.  I have a couple more patches that I will try out in the future before making my final judgement.

I have a friend (John) that I normally run with, he was suppose to join me and bring his magic feather, but he had to drop out at the last minute.  Was he really busy?  or was he scared to take his feather up against the patches?

Doug

I went to Father-and-Sons campout Friday night.  I dropped off water 4 miles from camp.  Saturday morning I got up early ran to my water and back.  The camp was on the west side of Utah Lake.  There were a ton of mosquitos.  If I would stop running for just a second they would just swarm me.  I would be covered on my legs are arms.  I was swatting them away with my hat.  As long as I was running they didn't seem to land on me - it was good motivation to keep going.

When I got back to camp I jumped in the truck, killed a bunch of mosquitos and then cooled off.  They weren't as bad when I wasn't sweating and breathing hard.

Up Provo Canyon.

Up Provo Canyon.

I went to the track and did 5x1200 repeats.  I was shooting for 5:00, which is 1:40/lap or 3:20/half/yasso.

My splits:

5:07
5:01
4:59
5:06
5:08

I went with John up the Canyon.  We did a couple intervals, one up and one coming back down.

Will came over and ran with Jared and I, up Provo Canyon.

I ran over in Spanish Fork with the group. Ran up to the top of Harry's hill.

I met with the group at Peteetneet and we ran up Payson Canyon and back down. Mark, Dan, Ali, Jill, Ashley and myself.

I ran up Provo Canyon today, next to the river, up to the drinking fountain and back.

I met Will at the track for speed intervals.

Yassos:

3:18

3:24

3:24

3:24

3:26

3:25

I stayed fairly consistant.

I went 5 miles up Provo Canyon with John today.  Feeling a little tired, having a hard time keeping up with John.

July 24th - Pioneer Day here in Utah.  I camped out with my boys last night.  In the morning I got up and ran about 3 miles with my son Tyler around Spring Lake.

I was about an hour late meeting the SF group this morning.  I found them and ran out to Salem with them.  I had to run around the Golf Course by myself to get more miles.  Everyone else was finishing up about 17 miles and nobody wanted to go with me.

Same route as last Monday - up Payson Canyon about 4.25 and back down.  Mark, Dan, Jill, Ashley and myself.

Normal route up Provo Canyon in the heat.

I went over to Payson early.  Nobody else showed up - or so it seemed  I ran by myself up Payson Canyon 4 miles and then back.  When I got back Mark was driving by - he informed me that they decided to meet at 4:30 instead of 5 :(  Oh well - I had a good run and it was a lot cooler than running at lunch time.

Hiking with the kids in Southern Utah. Bryce, Cedar Breaks, Kodachrome, etc.

Hiking with the kids in Southern Utah.  Calf Creek Falls.

Hiking with the kids in Southern Utah.  Escalante, grand staircase, spooky, peek-a-boo slot canyons, etc.

Hiking with the kids in Southern Utah. Capital Reef NP.

Ran down Payson Canyon with the gang.

I ran about 12 miles starting at 5 AM with the group before getting to the 5k.  My time was not very good, could have had something to do with the downhill mileage I did on Wednesday and the 12 miles right before the race.  The whole family was there and we all ran, and had a pancake breakfast at the park after.

Out and Back up Payson Canyon with Dan, Carolyn and Jill.

Easy run up Provo Canyon.

Run down Payson Canyon with the SF Running Group - I mostly ran with Ashley.

I ran with John up Provo Canyon the normal 5 mile route.  It was a good hard run, we did a couple of tempo miles and I was very tired at the end.

I started at 4:40 and got a couple of miles in before meeting with the rest of the running group.  I had to be in Provo at 8:00 so I ran as much as I could before heading over there.  It was a good run, but I was getting very exhausted before I quit.  I don't think I could have gone much further.

Mostly walking up Payson canyon by a stream, near 4-bay.

I went with the Spanish Fork group up Payson Canyon.  Mostly ran with Jill and Kelly.

Did yassos at the track:

3:22
3:22
3:25
3:29
3:21
3:23
3:23
3:21

Average 3:23

The Wednesday morning run down payson canyon.  It was a little cool at the start.  I wasn't able to keep up with the faster guys.  I ran with Janie the last 5 miles or so.  She was pushing the pace at the end and I struggled to keep up.  I ran a 7:12 the last mile.

It was a very pathetic run.  I wanted to get 6 since I missed yesterday.  I was trying out a new pair of compression socks that I planned to use in the marathon to help allieviate cramps.  The socks were pushing against my shins and causing shin pain.  I had to walk awhile then finally push the socks down.  I cut it to 3 miles because so many parts were hurting and I have a long run tomorrow.

I ran with the Spanish Fork Running Club.  It started out a little painful.  I was going a little faster than I should have.  My shins were still hurting and my right achilles was acting up.  After 3 miles I slowed it down a bit and things seemed to loosen up.  It was a pretty good run, I started getting really tired toward the end but made my goal of 20.

Went with the family up to Big Tree.  A giant pine up above Elk Ridge.  We gained a lot of elevation in a short time.

Nice run up Provo Canyon.

Meet early this morning with the group and ran up Payson Canyon.  Mostly ran with Kelly.

I had a late night last night.  I wasn't able to get up early and go with the group up Payson Canyon.  I just went 5 at lunch time.

I went with John up Provo Canyon.  We had a good mile tempo run on the way back down.  I ran a 7:21, pretty good for a slow guy.

Good run down Payson Canyon.  About 14 of us showed up for the run.  Very steep downhill - average pace was 7:53. 

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.

This was my 10th year running the St. George Marathon.  I also set a PR by 1:12.  My splits: 

8:15
8:07
7:48
7:51
7:59
7:38
7:31
9:05
8:56
8:47
9:06
8:23
8:15
8:53
7:46
8:07
8:09
9:18
9:53
8:54
8:08
9:31
8:55
8:18
8:25
9:00
2:09

I tried to keep up with John at the beginning but he was just going to fast for me. I started out with Janie, but lost her fairly quickly.  She caught up and passed me around mile 10.  I also caught up with Mark, Ashley and Jill around Mile 12.  Mark and Ashley finally left me behind, but Jill and I kept leap frogging until the end.

The weather was very nice, it started to get a little warm at the end,but a lot better than last year.  I was getting very tired at the end and wanted to stop and walk.  I knew if I stopped and walked I wouldn't get a PR and I pushed on.  I was afraid that my legs would cramp up and I'd be forced to stop.  They started feeling very tight but the cramps held off and I was able to push in the last few miles.

Lori and I attended the 10-year club dinner that night and sat with Todd and Leslie.  I was a very nice dinner, well worth 10 years of running for. 

Monday morning my muscles are still very sore - my calves, quads and now my left ankle is hurting.

I am still a ways from a BQ, but I've set the bar very low, so I continue to get PR's about every year and I keep getting older so maybe a BQ is in my future.  I definately think I can do better than 3:43.

I went riding with the neboriders cycling club.  It was a great day for a ride.  Started off a little cold but warmed up quickly.

It's been such nice weather for November it's hard not to get out.  Ran up Provo Canyon.

Beautiful Day.

Great day for a bike ride.  I rode up Provo Canyon and then up to the Pipe Line trail.

I ran with John up to Big Springs, South Fork, mostly single track.  It was a fun run, lots of elevation gain.

I ran 5 with Jared up Provo Canyon.

Great day for a run up Provo Canyon.

Its great when you can ride your bike in November.  It was a very nice day for a ride, just did a short ride up Provo Canyon.

Provo Canyon.

I had the day off work and just ran around Elk Ridge.

Thanksgiving.

I went over to Spanish Fork and ran with the running club.  It was our annual thanksgiving day run and gift exchange.  It was a nice morning for a run.  I started out running with Lori and than Ronda.  I than picked up the pace and caught up to Kay, Jill and Shelley and ran with them most of the way in.

I don't know why someone always brings donuts to this event, but they do - and I always eat one :(

I went over to Spanish Fork again and ran with the club.  This was the first Saturday that I joined them since the marathon.  There was a pretty big group.  I ran with Hal, Steve, Pat, etc.  Dan's brother-in-law was there with his dog - Steve and Hudson, I think.

We also ran into Michelle and Josse? - it was good to see Michelle back at it. 

It was a very nice day in Provo.  I decided I better get a bike ride while I can.  I just rode up Provo Canyon a ways.

I ran with Jared and John up Provo Canyon.

I met Will at the Rec Center for a swim.

I ran up Provo Canyon at Lunchtime.  It was a little cold (26) but sunny.

I ran with John up Provo Canyon, today was also cold (27) and sunny.

I was surprised to see so much snow this morning.  I wasn't expecting any.  I meet the SF group and went 8 miles.  I was icy and slippery for most of the way.  Coming back along tree-lined road it got really windy.  I was blowing and drifting snow across the road.  It was very cold until I got over to River Bottom road, then the wind was mostly at my back.

It was good to get 8 miles in on a day like this.  I ran with Dan, Steve, Hal and ?.

A very nice day today in Provo.  I ran in shorts up Provo Canyon.

I went with the SF group today.  We headed out west.  I ran most of the time with Tom and Hal.

I ran my normal route up Provo Canyon.  It was a very nice day - hovering in the mid 40's.  I ran in shorts again.  It's always a treat when it's warm enough to run in shorts on the first day of winter in Utah.

I ran from Elk Ridge down to Payson.  I set a pretty good pace since I was going downhill.

I did about the same route as Saturday.  Running from Elk Ridge down to Payson.

I rode the trainer for 45 minutes.  I'm not sure of the mileage.  I also did 1 mile on the treadmill just to get some practice transitioning from biking to running.