Brink Tri's

I'm going to try to keep up with my blog this year.   See if I can keep better track of my miles and reach my goals.

I ran 6 miles today.  I started at Novell, Darin Cable was just leaving for a run, so we ran together.  He set a blistering pace, he claimed at times that I was setting the pace, but I knew better.

We did 6.04 miles in 49:12 or 8:08 pace.   Pretty good run/pace for me.  It makes for a nice base to see if I can keep it up or better it in the coming months.

I lifted weights today. I ran a mile for a warm-up and rode the bike for a cool down.

Speedwork today. 1/2 mile repeats. Only did 4, which is better than doing only 2.

1 1/4 mile warm-up and 1 1/4 mile cool-down.

Times: 

3:36

3:27

3:33

3:30

Pilates today.

Ran with the SFRC.

Lifted weights today.

I was going to do a mile or two on the treadmill for a warm-up, but they were all taken.  I can't wait until February when the gym gets back to normal.

I went and ran 5 miles at lunch time.

I ran a couple of miles on the treadmill, it was just a warm up, for lifting weights.

Ran 6 miles with the Spanish Fork Running Club.  I had to get back early so I couldn't go very far.

I did the 5 mile loop West of Novell.

I wasn't feeling very good today.  I was just glad that I got out for a run.  I only made it 4 miles.

Ran the 5 mile loop West of Novell.  It was a little cold, but not to bad.  I was able to wear shorts which is great for January.

Ran 2 miles for a little warm up before lifting weights.  I also did 10 minutes of biking as a cool-down.

Nice day outside for a run.  It was sunny and the temperature wasn't to bad, ~42.

I did two 1/2 mile repeats along the way.

3:31

3:29 

TM, little warm-up before lifing.

Tyler and I ran down to Salem, to Ryan's basketball game.  It was all down hill and fairly fast pace.

Did the 5 mile loop across from Novell.

Ran with Will. We had to do our mile test today for the fitness challenge.  I had to run the mile in 6:57 to get max points.  Will took off fast, I was struggling to keep up and it was good to have him pacing me.  I finished in 6:53 - 4 seconds to spare.  I felt like I couldn't have gone any faster.  It was a flat course and I gave it all I had.

This is the last week for the challenge.  I hope to keep up my speed work.  I'd like to see if I can get that mile time down, closer to 6:30 would be nice. 

I ran with the SF running club. It was a nice morning.  A little cold with a little wind, but not to bad for February.  It's been a while since I ran this far, but I have a 1/2 marathon coming up in 3 weeks and need to get some mileage in.

Just a short run before lifting weights.

Loop West of Novell.

Went to Gold's today and got in a swim.  It's been a while since I've been swimming, but I have to pick it up, the triathlon will be here before I know it.

Started out to run the 5 mile loop, but added an extra mile.  

I went running with the SF group.   Did a pretty quick pace for the first three miles and then slowed down a bit.  Todd Baker showed up this morning and meet up with us about mile 4 and I ran with him.  We went up through the park and around the Golf Course.  It was a little windy, but not too bad for Feb.

I took my Garmin and mark a couple of point from work.  I marked the 1, 1.5 and 2 miles.

I went to Golds Gym today and got some swimming in.

I just did the normal route West of Novell.  I tried to push it a bit, ended up doing it with an average pace of 8:22.  

I did 10 miles with the SF running group.  I got there a bit late and had to park at the church at the top of the hill.  That turned out to be good, because I only wanted to do 10 or less.  I had to be back early, plus I have the half marathon next week and want to be rested for that.

I started a carbo depletion right after this run.  I've had a hard time losing weight lately and am hoping this will push me over the edge.  I haven't done this in a while but the plan is to eat no (or very little) carbs between now and Tuesday at noon, after my run at lunch time.

Day 3 of no (or very little) carbs.  I went running with Lori around Elk Ridge.  We did a lot of hills and we didn't go very fast.  I wasn't feeling that great, but actually not to bad considering what I've eaten lately - meat, lettuce, cheese, celery.

This was my last run before I could eat carbs again.  I have been feeling tired and weak from the carb depletion, so I guess it's working.  I went out and ran 4 miles.  

Here are my splits, I could tell I was getting tired fast:

 8:53

9:27

10:04

10:50

 The goal of my carbo depletion was to lose some weight and store up extra carbs and glycogen before my half marathon this weekend.  I was in a weight loss/exercise contest at work that started in November and went through the first week in Feb.  I started out at 184 lbs.  At the end (three months later) I was at 179.  I had only lost 5 lbs.  I needed to lose another 10-15 lbs.  

I started my carbo free diet last Saturday.  I didn't weight until Sunday morning and I was  178.  When I weighed again this morning I was 173.  That's 5 lbs in 2 days, and the water weight was only .5 lbs loss.  I have been drinking a lot of water.  And that only included 2 of the 4 days I did the diet.  I figure I must have lost at least 6 lbs over the weekend.  So I accomplished my goal, I'm just not sure if it's health to only eat meat and cheese and otherwise starve yourself.

I just went and did an easy, short run with Will and then lifting some weights and riding the bike for a bit.

They reported this race distance as 13.16 and sometimes I saw 13.2, but my watch reported 12.9 and my wife got 12.95.  The mile markers started getting off from the very beginning at mile 1 and slowly got worse.

It was a very nice course.  Mostly on trails or quiet roads.  The main trail come down out of a pretty canyon and then followed the river for a ways.  It was well marked and lots of traffic control.  The finishers metal was a cute little dog tag.

Here are my splits:

7:37

8:01

8:13

7:54

7:59

8:45

9:37

8:10

9:01

9:40

8:33

8:16

.9 *8:37 (pace)

 I was pretty pleased with some of my splits coming in under 8.  A little disappointed with a couple of miles that were in the high 9's.  That's where I did a little walking at the water stations and had a hard time getting going again. 

Overall it was a fun race, with about 400 runners.  After my last half, last fall, my only goal was to come in under 2 hours.  We had a great time in St. George running and visiting friends.

I finally got out and did a short run. I've taken a couple of days off since the Half marathon.  My calves still felt a little tight, but otherwise I am feeling great.

I enjoyed a fun weekend down in St. George.  This was Lori's second race for the runner's series.  

It was a little cold and windy at the start, but after we started running it was perfect weather, except for a little bit of a headwind.  My first three miles were sub-8 and the last three were a little over 8, which is pretty good for me.  I was happy with the results.  I was shooting for sub-50.  After I finished I turned around and headed back to find Lori.  I was surprised to find her at about 5.9 miles.  I ran in with her the last couple of block.  She broke an hour which was her goal, so a good race for both of us.

I went over to SF and ran 10 miles before heading over to the race.  I was really surprised to see how many people were registered for the race.  Someone told me there was 4000 people registered.  

This was not your typical race, it was not timed and was more like a party.  We all started out with a white shirt and about every 1k there was a color bomb crew that threw colored powder at you.   At the first color station there was such a bottle neck that we had to wait for almost a minute before getting through.

I ran with Lori (my wife) the entire way.  My sister Lori was also at the race but we lost her near the beginning.  It was fun and different from the usual serious racing that I do.  We were completely covered in color by the time we were done.