I went for a 12 mile bike ride with Brandon but first had to repair both of my tires because they were flat from the Utah Half Ironman. It took about an hour to repair and then we were on our way. Not even a mile into the ride my front tire blew again! This makes 5 flat tires the last 3 times I have rode my bike. It is starting to get annoying not to mention expensive. After yet another flat tire fix we were on our way again and luckily no more flats for either of us.

Medium Pace Bike 11 miles up to Payson and back Time:35:10 – Cal: 469 – HR avg: 167 – HR max: 180- Rate: 8.5

Once I got back home I pulled some weeds and was also able to get Mark Monfredi to come running with me. We did an easy 5k on course 1.

Medium Run 5k on course 1. Time:24:37 – Cal: 371 – HR avg: 180 – HR max: 196 - Rate:7 Pace: 7:55

Today was one of the best workout days ever.

To start it off my neighbor Merri and I ran the first annual Best Buddies 5k. Everyone else on the block bummed out so It was just us and we represented well. Merri was the 3rd girl finisher and 7th overall and I was 3rd in my age group and 11th or 12th overall. Around the 1 mile marker the front of the pack and the rest of runners split up. A police officer that was supposed to guide everyone directed the front of the pack the wrong way and I was the first of the rest of the runners that made the correct turn. It was pretty sweet for me because I was in the lead for about 10 seconds until an ex-BYU cross country girl flew past me. Merri ended up running more than 4 miles because she stayed with the front of the group that went the wrong way. I ended up with somewhere around 22:50 for my 5k and luckily Merri had her new gps watch (check out her blog to see it) because she was able to get a time for her 5k even though she ran longer.

At night I rode my bike up the mountain and had an awesome ride. I was surprised because it has been almost a month since the last time I took my quintana roo for a spin. My legs felt great and the ride was perfect. I was feeling so good that when I got home I ran another 3 or so miles and pulled out a 23:45 5k. It was awesome to say the least. For me it is pretty rare to feel smoking good after a training session but tonight was great.

Top 3 best training sessions in no particular order
– Saturday night 7/12/2008 bike ride up the mountain and 5k night run (2nd workout of the day)
– Wasatch back 6.4 mile night run (2nd workout of the relay and the day)
– March 20 something 2008 short night run.

I think I am starting to see a pattern. Looks like the 2nd workout of the day at night is the best time for me to have awesome workouts.

Tammy and Merri (our Neighbor) have decided that they want to qualify for the 2009 Boston Marathon. The great thing is that with their current times in smaller runs they would both qualify with time to spare… given they can keep up their current pace.

So, I have decided that I would also like to qualify for and run in the Boston Marathon. My problem is that with my current times I would need to improve a lot to make it. The qualifying times for women are significantly longer than the mens. For example, Tammy and Merri would need to finish with a 3:40 or under to qualify. In contrast I would need to finish with a 3:10 marathon or better.

So, I am making a goal right now that I will qualify for the 2010 Boston Marathon. For more information about qualifying you can go to the actual site at http://www.bostonmarathon.org/BostonMarathon/Qualifying.asp

Below is what I would need to be able to run to qualify and my current best times. Looks like I really need to up the intensity!

Ran an easy 5.5 miles to start out the running week. I have been at scout camp so I havn’t had a good workout since last Saturday when Tammy kicked my butt by almost a minute in the 4th of July Freedom Run.

I really need to start getting back into my training full go. I have been slacking the last 3 weeks especially with biking and swimming. My next tri is going to be slooowwww if I don’t start pushing it again.

Slow & Short Hills Run 5.5 mile Spanish Fork Loop Time: 45.19 – Cal: 624 – HR avg: 171 – HR max: 191- Rate: 6.5 Pace: 8:14

Even though I have taken the last couple weeks off from posting to the blog I have still been going strong with my training. To get me updated I am posting all my runs for the past couple weeks. Since April 28th, 2008 I have run about 115 miles, biked about 130 miles and swam probably 10 miles. By the looks of it I need to start working harder on my biking and my swimming.

Run Workout Summary Since 6/6/2008

6/6/2008 – 2 Miles total. The jogging class ran the mile to time ourselves. I came in with a 6:16 mile which is my fastest verified mile ever. I remember running a 5:59 mile when I was 12 but that was never verified. I hope to beat that time within the next 2 months.

6/7/2008 – 3.1 Mile training run on course 1: It was something like 23 minutes.
6/9/2008 – 2.4 miles. I don’t remember where I ran this.
6/11/2008 – 4 miles
6/12/2008 – 3.1 miles
6/13/2008 – 3.1 miles
6/16/2008 – 4 miles
6/17/2008 – 3.1 miles
6/20/2008 – 4.1 Miles (Wasatch Back)
6/21/2008 – 6.5 miles at 1:30am (Wasatch Back)
6/21/2008 – 4 miles uphill on a mountain 15 minute pace (Wasatch Back)
6/23/2008 – 3.1 miles running with brock
6/24/2008 - 6 x 400m track speed workout plus a half mile jog
6/25/2008 – No run, I did a chest, arms and back workout at the Gym.