3 Weeks to Bryce

June 29-July 4
Swim: 1200 m. Bike: 103 miles. Run: 9.25 miles. Other: 1 hour.

It was supposed to be a hard training week, but I had zero energy. I started takin ga multi-vitamin and iron again. We'll see if that helps the energy levels.

Monday:

• 23.3 mile ride. 16.7 mph. 1:20:29. Rode up the twist with Ash and Merrill. Good ride.
• Hour of kickboxing with Ash. And it kicked my butt. I was definitely sore on Tuesday and Wednesday.
  

Tuesday: Track workout. Dennis is back and had us do some new things. 1 mile warm-up, 4 x 100 meter turn-over drills, 2 x 200s (:46, :49), 5 x 800s (3:17, 3:17, 3:20, 3:21, 3:16), 4 x 100m accelerators, 1/2 mile cool-down. It was fun. It brought me back to my high school days.

Wednesday: 1200 m swim at the lake. 27:52. My fastest ever. I was really tired, so I just wanted to get out and do something, but I felt much better after the swim.

Thursday: Rest. I was supposed to go on a tempo run on the tread, but I couldn't get myself to do it.

Friday: 80 mile ride with Tom. 18.3 mph. We started in Hurricane, rode to the park, up Zion Canyon to the Temple of Sinawava, back to Hurricane and to the top of the Sand Hollow hill. I had very little energy the whole ride, but especially the first 20 and the last 15. I barely made it up the hill home. It was close to 100 degrees by the time we finished.

Saturday: 3 easy miles on the tread. 8:05 pace (last one at 7:19). I should have gotten up early and done a long run, but again zero energy. I hope I figure out what is going on.

This next week, I only have a few days to train early in the week and then I will be on pioneer trek from Thursday through Saturday. I will be walking a lot, but no running. So hopefully I get some good workouts early in the week.

4 Weeks to Bryce

June 22-27
Run: 27.7 miles. Bike: 30.1 miles, plus 1 hour spin. Swim 1.3 miles. Other: 1 hour.

Monday: Easy 3.1 miles with Cherie after dinner.

Tuesday: Tempo run on the tread. 3/4 mile easy followed by 4 tempo miles (7:24, 7:24, 7:24, 7:10). 3/4 cool-down. It felt good. I will try to go faster next week.

Wednesday:

• 1 hour spin at the gym
• 1.3 mile swim. 51 minutes. It was awesome. It felt good and I was so surprised I could go that far. It took us 23 minutes to get to the turn around, but then the water was choppier and it took us a little longer to get back.
  

Thursday:

• Worst track workout of my life. It was hot and I guess I was worn out from the swim. 2 x 200s (:48, :49). 3 x 800s (3:27, 3:31, 3:42). 1 x 400 (1:43).
• Futsol, 1 hour.
  

Friday: 30.1 mile ride in SLC. 17.2 mph. 1:45:19. Rode from Big Cottonwood Canyon over to Emigration and 9 miles up the Canyon and back down into town. I did by myself and it was so fun. I felt good and enjoyed the nice climb. There was a bit of rain, but not too bad. Overcast skies. Beautiful!

Saturday: 13.13 miles in Logan. 8:22 pace. 1:49:51. Tom was doing a 100-mile bike ride with his bros. So I got up and ran part of the bike course. I was only planning on going 10-12, but felt so good, I kept going. I started off slow, stopped to go the bathroom and then just steadily tried to increase my pace. My last 3 full miles were sub 8:00 pace. I am feeling pretty good about the half now.

5 Weeks to Bryce Half

June 15-20
Run: 22.6 miles. Bike:21.2 miles. Swim: 0 miles. Hike: 5 miles

Monday: 21.2 mile bike. 16.3 mph. 1:18:14. It was just me and I took it easy after the tri. Sand Hollow Loop.

Tuesday: Track Workout. 12 x 400s. It was just me and Tony and we rocked it. (1:35, 1:36, 1:36, 1:36, 1:35, 1:36, 1:36, 1:36, 1:35, 1:35, 1:33, 1:33). Felt great.

Wednesday: Rest. I went to girls' camp.

Thursday: 5 mile hike. It was steep and the girls in my ward are go-getters. So we had a good pace.

Friday: 45 minute run at 6000 feet. Didn't have my watch, but just an easy high-altitude run at camp.

Saturday: 10.65 miles. 8:36 pace. 1:31:35. I started slow, but picked up the pace toward the end. First long run in a while. It felt good.