Had a nice 1/2 mile swim at Golds Gym. Did it in about 14 minutes. After the swim I did a chest and arms workout. Saw an old friend from highschool.

After the workout we had a fun Luau party for Tammy’s birthday with the next door neighbors. We played some really wierd games that Tammy found on the internet and had a ton of fun. My mom watched the kiddos which was really nice.

I will post some pictures later on

Race Pace Run 7.03 miles in Spanish Fork Time:56:52 – Cal: 885 – HR avg: 184 – HR max: 191- Rate: 8.5 - Pace: 8:05

New time adjusted 10k Personal Best 50 minutes and 9 seconds

Nice little training run. I ran the Spanish Fork Memorial Day 5k course as part of the run. The route was pretty darn hilly.

Today has been a great day so far and its only 11:30am. Last night I was able to complete 2.5 math lessons. I got a good sleep last night and dreamt about smoking people in a race and woke up not feeling so sick as I have been the last 2 weeks. And best of all today we ran 400s (speed workout) as a running class. Although it was tough I felt great!

Morning training breakdown: Slow warm-up mile at about 8:30 pace. 4 x 400. 1) 1:20 2) 1:22 3) 1:24 4) 1:25. We then did some short stretches and I ran the 800 meters back to the Richards Building in 3 minutes. I felt so good I decided to do 4 more 400s so I busted those out 5) 1:25 6) 1:30 7) 1:35 8. 1:34. I then stretched for about 20 minutes. What a GREAT morning. I wish I felt like this every morning.

Afternoon Workout: I rode the Salem Spring Tri bike course with Brandon Carter (12-13 miles). Did it in about 36-37 minutes. I felt pretty good with the bike performance. I hope to keep the bike portion under 40 minutes for the tri coming up

Ran a medium 4 1/2 miler with the Running class. It was a little hilly and worst of all it is Monday. Monday’s always seem to be the hardest workout days.

Medium Run 4.6 miles on Provo River Trail (Semi-Hilly) Time:38:01 – Cal: 554 – HR avg: 182 – HR max: 188 – Rate: 7-8 – Pace: 8:15

After being sick for over a week and running in the St Geroge Tri on Saturday, I finally got back to working out.

I ran a 1 sided pyramid in the morning with the running class. Sprint 100m jog 100m, sprint 200m jog 200m, sprint 300m jog 300m, sprint 400m and jog 400m. I also ran about a 3/4 mile warmup to pump equal 2 hard miles in the morning. Wow, it is amazing how crappy I felt after not working out 5 days. It is also crazy the amount of fitness you can lose in such a short time. I have been eating non-stop crap since Saturday also so it has only added to my 5 day apostasy from training.

At night I ran a medium 5k on course 1. I had eaten a half of a pizza before hand so I felt like I was gonna puke the whole time and had an annoying side stitch.

Medium Run 5k on course 1. Time:25:01 – Cal: 359 – HR avg: 186 – HR max: 186 - Rate:6 + sidestitch Pace: 8:04