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

Ran Fartleks with my running class. We would sprint at about 90% for a minute and then would jog for a minute. Total I ran about 1 mile warming up and 2 miles running the fartleks. Ran 15 min doing fartleks AVG hr: 180 MAX hr: 191 CAL: 223.

After school I went and helped Ryan for an hour or so with his house. An then went home and studied. I was too tired to go swimming or biking after helping Ryan tear out the concrete in his driveway.

Broc the rock, our little stud, took second overall in his second race ever running 400 meters. He rocked! I am soooo proud of him. He started off fast and was able to keep his lead for the entire race. There were about 30 little kids all with ages between 3-4 running with him.

I ran a new personal best. The course was only 3.01 miles so I had to adjust my time. I ran 21:45 total for the 3.01 miler which equals a 22:21 5k. I came in 5th overall for the males and 3rd in my age group. The course was downhill so I will keep my goal of 22:30 for the next race.

Tammy ran with Broc in the stroller and pulled out a 25 minute 5k.

Merri took 2nd overall for the women and 4th overall for the entire race.

Go to www.ChadandTammy.com for more information

Race Pace: 7:13