To keep in balance you must keep moving

Wanted to do 15 today but we were at the cabin so I did 7.5 instead.  It was all i could do in deep snow, my pace was from 7 mm to 12 mm, so hard and cold!  There were no clear roads to run on just deep,un-plowed, awful snowy roads.  7 was all I could mentally muster through today, oh how i dream of smooth, dry, warm dirt trails!!

bike 1 hr.  on trainer.

1hr. run w/ the group around Riverton, nice run, good quick pace!  At least I thought so!

taught spin class 1 hr.

5 easy miles by myself, so lonely.

climbed 2 hrs. at the gym instead of swimming

1 hr. on bike trainer

went to the temple with Melanie this morning and missed group, thought I'd be good for once.  Ran 4.5 on the treadmill after climbing.  Swam 30 min. in the p.m. with hubby-to give him some lessons.

great 6 mile run in the a.m. CLEAN air ,YEA!  Was suppose to teach spin but no one showed, so I got up at 5 for NOTHING!

Big day of training with a tri club at Steiner.  We swam for an hr. did about 2900y. My biggest swim workout so far and it was hard.  They swim so fast! My arms were lead by the end.  I never thought swimming was very tiring till today, I need to do a lot more workouts like that.  Then we did an hr. spin class. It was a lame class and I was sick of it by the end (sorry lady who taught the class).  I feel tired tonight, I need some sleep.  I'm fighting a cold and still trying to train hard and it's making me sleeeepy!  I can't wait till this Ironman is over and I can sleep in a day or two!

Finally rode my bike outside, yea!  It was a yellow burn day so I went for it.  Did the extended prison loop route, 23 miles.  I thought I was going really fast, I felt great but my overall milage was SLOW!  I need to get faster!

Wanted 10 but only did 8.  I drove up to Snowbird to run the Alta loop road and some more up at Alta to reach 8.  It was beautiful but steep and slow! 

Rode 1 hr. on the trainer.  My legs are tired form previous days!

6 with the group, it was rainy and cold but the air was clean, yea!!

Early spin class- 1 hr. then ran 1 mile right after.  Swam 2000y in the afternoon felt greeeat. 

husband had to work early so I missed the group and had to run 4 miles around the block i live on.

spin at rec. center-1 hr. then swam 30 min. with no rests.  Need to do a long tomorrow but i might ski instead-sounds like a lot more fun!

No long run, decided to ski powder all day instead, good choice!!

one hr. on bike trainer at home

6 freezing, windy miles with the running group.  I'm ready to be done with winter-it's too cold and snowy and dark in the a.m.'s!

taught my 1 hr. spin class, went great, hard interval workout.  My legs feel tired- I dpn't seem to be recovering from each workout very well.

1 hr. 15 min. swim with masters at Lifetime, great group, hard workout.  Decided not to run because were running in St. George tomorrow!

did an awesome 11 or 12 mile trail run in St. George, sunny and warm, yea!!

rode the SG Ironman course, ouch!! The ride took 3 1/2 hrs. but we had a slow friend join us for the first half.  We warmed up slow and that made the ride feel great.  It was sunny and pretty warm until we hit the downhill and of course it turned windy-uphill and cold!  We did about 50 miles give or take from the hotel to the start of the loop and around once.  The hills got bigger and bigger around every corner!! Veyo was hard but the others were just as hard!  Legs felt pretty good by the end, I could have kept going but due to the cold we opted for the hot tub instead.   

We were in S.G. and I could not resist running today! It was 55 and sunny! Legs were tired but I decided what better way to try the Ironman course run.  I just did one half of the loop to test out the hills...they are big and plenty! It was hot on the course, no trees and it was FEB!!  It's going to be one long hard day!!!

REST day, yea

missed the group this morning and had to run on my own, but found out I can get more miles in because I don't have to drive anywhere, a boring run though!  Felt better and better as I went along.

Bike 1 hr. on trainer at home.

 Swam 2600m at the pool, took 1 hr. I'm feeling worked.  Wish I could get a nap but not possible today!

Ran with the group today, did a fast warmup to catch up with them.  Then 6 miles all together.  The miles go by so fast when we run together.  I felt great and felt great the rest of the day.  

Rode 50 min. on the trainer then swam 50 min. (2300y) I forgot my water and was feeling so yucky! My legs felt tired on the bike (maybe from yesterday's workout?) I was not in the mood to swim, and not into it and hated the whole thing.  I finished though and was sooo happy to be done.  Long run tomorrow.

decided to do a long run this weekend, since I have a 20 mile trail race next sat. Nice preperation huh, waiting till the week before to do my long run!   I have a nice 8 mile loop, down 27th west to 118th to 40th west up over temple hill to 98th and back down to 27th.  I did the loop twice.  My first loop was done in 1:09 second loop in 1:10.  I didn't feel slower but I had to make a pit stop so maybe that's why.  I felt great, avg. pace was a 8:40, avg. HR (I'm trying to learn to use this now for the IM) was 165bpm.  I need to learn to stay under 155 but I had to hurray and get home today so I went kind of fast.  No real pains, need new shoes soon though-a little shin pain.   I had no gu today so I tried a ginger chew which was nasty and took a good 10 min. to get down and some fruit roll up thing at mile 9, I also had some water. and heed.  I guess it worked cause I felt good, just a little hard to chew.  I tried some new water bottle thing-two little yellow water bottles and a little pouch for food and phone.  It bugged me the whole time, kept my mind busy though.  I just hate carrying water-there's so great way except my hand held bottle.

bike 1 hr. on trainer-I love this on cold, Mon. mornings!

Did a nice slow 6 miles with the group today, had no idea of pace or miles or even where we were.  Felt great, went to bed early!  

45 min. on trainer with some hill work (during baby's nap time).   I actually read a cycle training book while I rode-I knew those aero bars were good for something.

Taught my 1 hr. cycle class.  Felt tired today, not much motivation to go hard.  Ate 2 egg burritos and got ready for round 2.

 Swam for 1 hr. 2450y.  a little more then a mile and a half.  Felt good, could have gone more but was BORED! I'm swimming again in the a.m. so I didn't go past 1 hr.

felt sick, no running, or anything today.  So weird to take a whole day off.

decided to rest today too, I can't be sick before my race!

This is one of my favorite races, but it was not so fun this year.  It was snowy and cold and mostly ran in the snow and mud, which makes 21 miles and 2,000 vertical really hard.  This was a good learning experience though.  I forgot my cytomax drink that I have before every race, hard mentally to not have it.  The race went well and I should be happy except i got lost for 20 min. and would have been in 3rd overall if I hadn't!!  I can't seem to get over it either!  I was on a great pace the first 8 miles, it was snowy and steep but I felt great.  Skipped the first and last aid station so only filled up at the second.  Just ate my EFS and some water, no sports drinks or anything.  I had 2 bites of banana and a mini twix (because it was there and sounded good-prob. a bad choice).  I felt good overall , I pushed really hard, especially after the 20 min. detour, I went all out to pass everyone i could see, prob. passed 15-20 women trying to regain my position.  I finished 5 min. ahead of last year but 20 min. later then I wanted.  So bummed but I'll get over it.  It was a beautiful day for racing, great weather, great friends.  There's always next year!!  Now I want to win it!!

Bikes 30 min. this is an easy week on the sched. followed by a killer next week.   I'm way sore from Moab!! I had a hurt right Quad muscle and it is really sore, so are my calves.

swam 45 min. continuous, sooo boring!  I want to run but I'm still sore and trying to take it easy till I'm not sore.  Felt great to ride yesterday and swim today.

Did a cold ride today but at least I was outside.  Rode to mouth of Bingham canyon and back hone.  I was with a slow friend so our time was not fast.  I felt great though and got some nice hill sprints in then waiting for her at the top.  Rode out 27th to 118th then up to U-111 the out to the canyon.  Nice ride, nice hills.  It took exactly an hr.  to get to the mouth and 30 min. home.  

skiied all day in P.C. backcountry with Matt.

strep again, ahhh!! I feel so sick!!

Not the workout i had planned but i am still feeling pretty sick.  Did 20 min. on the bike and 30 on the treadmill then 30 min. of weights with the kids.   Felt hard!  I can't believe how fast things can go downhill, very discouraged!!

Swam 1 hr. with Kearns swim club, felt tired and still kinda sick.

I really wanted to run with the group today but I fell asleep watching the Olympics and had no alarm, dang it!!  I had to run during the day but I did more miles then I would have so I was happy and it was sunny!  I felt great avg. pace 8.20.  I rode for 30 min. on the trainer during baby's nap time too, legs are tired now.  

Rode 1 hr. 15 min. on trainer.  Should have swam but didn't feel like it, I'll pay for that Fri. when i have to fit it in somehow!

I think that was the hilliest 9 miles I've ever done on the road!  I met the group early (for once) and did 3 w.u. miles then met the group and ran repeats (thanks Cheryl) up Parkway P. hill.  Felt a little slow but o.k.  Great hill training.  We ended with 9 and that was good enough!  My right knee and foot still hurt from Moab.  Not sure the problem, hope i can bike tomorrow w/ no pain. 

Changed my plans b/c of my run yesterday and the weather and di my long ride today.  I was suppose to ride 2 hrs. 30 min. and ended up doing 2:20 and had to stop (kids at school!)  I wish I could have gone longer then ran but I ran out of time.  My legs were also really tired today.  I think the run yesterday did me in.  I road from Canyon Rim to City Creek-up the canyon and back home.  My pace was slow-13.5, so many hills!  I forgot how hard riding in that end of the valley is, it's sooo hilly!  City Creek was beautiful and the gate was closed so there was no cars, I want to go back everyday!  I tried to ride in my aero bars as much as possible and they were pretty comfy (so fun riding down the canyon in them!!) I had 2 Gu chew and one gu packet and some Cytomax.  I needed all of it and more.  I was dead legs by the top of city creek-and my deralier broke so I could not get out of my hardest gear all the way home (ouch!!).  Well home now, bike is in the shop and I'm getting ready for a super long swim day tomorrow.   I need to change my sched. next week so I have more left for the long weekend workouts.

Well I finally forced myself to swim 2.5 miles in the pool-4000y.  Sooo boring!  I ran 3.5 miles to the rec center then swam for 1 hr. 30 min. yup, took forever!! I chatted to some guy next to me a bit and took some water breaks and went to the potty once so it was not total swim time.  Hopefully in the race it will take 1:20 min.   I had a great program today that broke it up into small  its but it still took forever.  Besides being bored I felt good, tired by the end but still felt like I had good form and could sprint if I wanted to.   The 3 mile run home was sunny and so warm, yea! I was so happy to be out of the water and outside running, I would have gone a lot father but I had to get home.  Legs were a bit tired from yesterday but felt  better and better as i went a long.  Just had some water and 4 mini snickers after the swim before the run (trying new foods, much better then GU!). -

swam 2500y. with wet suit on (to test it out).  Arms felt tired, not sure if it's from the wetsuit being really tight or from Sat. swim?  I loved the fit though and the boyency, it felt so hard to swim once I took it off!  It was a rough workout overall, I'm pretty sick of swimming, ahh!  I need to go to more Masters groups and swim with other people, maybe that will make it more fun.   

Spin class, one hr.  Legs felt tired but luckily it got better and better.  Hard to refuel and get ready for workout #2 in 1 hr. while feeding kids and getting them off to school.

Ran some hill repeats with the group.  Great workout!  I got new shoes and my knee felt great, yea!

Spin class 1 hr. Ouch! That is tough after a hill sprint day.  time to relax the rest of the day!!

bike is still in the shop so I only got in 1 hr. of yoga today, oh well, I guess some rest might be good before the big weekend.

Masters swim at M.J. fun group, loved it.  So much better then swimming alone!  We prob. only did 1800 y. but a lot of it were sprints and backstroke which is good training.  Got in a little 3 mile treadmill run after the class.   Also climbed at the gym for 1 1/2 hrs. in the afternoon and my arms are TIRED!

2.5 hr. bike ride inside on the trainer-ugg!  It snowed 4 inches in my yard as I rode and watched a movie and starred out the window.  I was suppose to do 3 hrs. but only could handle 2.5 indoors!

19 mile Antelope Island training run.  THE BEST place to run ever! So beautiful, nice soft trail, so entertaining, wild buffalo everywhere.  It's one of my favorite runs, time flew by, felt GREAT even after yesterday.  I ran with Mindy and Jay A. and loved the whole day!  My knee felt great, no pain just some right Quad soreness/tightness the last mile.  Took 3:28 min.  

Swam 2900 y. -1hr.  felt kinda hard today, arms feel tired, unable to relax, not sure why.

Rode 1 hr. on my trainer outside while kids played in the yard, so NICE!  Sunny, warm, birds were singing, everyone was happy!  Nice and easy figured out I want my cadence to stay at 90-100 the whole race which equals 15-17 rev. per 10 sec. Nice pace that I think I could maintain forever-I guess till I hit the HILLS!

Ran with the BBK's we did some 1 mile or longer repeats up a huge hill and around the block.  My legs were heavy and tired after this Sat.'s run.  The hill about killed me but the flats and downs felt good.  Knee felt just o.k.

Climbed for 1 hr. with kiddos and friends at the gym, ugg-out of climbing shape!

Rode 1 hr. 15 min. on trainer, 20 min. while reading then one spin workout.  Hard workout, felt good.

Swam 2300 y. in 1 hr. w/ lots of drills.  Great workout, good form work, not too tough but I was sooo done for today!  Only 7 weeks left, I can make it!

Could not face getting up AGAIN at 5 a.m. so I slept in till 6 a.mm. and ran alone.  7 miles, avg. pave 9:02, tried to stay under 9 the whole time but had to WU and CD.  Beautiful morning but it's COLD again!   

8:00 spin class at rec center.  in on the sched.

Decided to skip the swim and sleep in then ride later in the day when the weather was nice.

I did the south valley loop and it was amazing! Perfect bike lanes or small country roads almost the whole way.  No flats, all up hill and down.  went across 78th S. to Wasatch blvd. across to point of the mnt. were I rode some of suncrest then to the prison and west ALL the way to Bingham mine, Copperton and back home.  I only ended up with 50 so I had to ride around for 10 extra miles which was grueling!  I drank one water bottle full and one Cytomix bottle full.  I had one Gu packet and one gu chew (not enough!).  I felt good, avg. pace was 15.5 but it was hilly!  I'd like to get a lot faster.  I hit a little wall at mile 40 and had to walk around for a min. and stretch.   Felt much better after.  My right knee felt fine but now my left one hurt just above my knee cap.   Finished the ride and immediatly ran one mile.  Felt better and better, stiff at first, L-knee hurt??    

Ran the Riverton 1/2 course today with the BBK's.  I am glad I went but it was soo hard.  Our avg. pace was 8:20, I would have done a 10 by myself!  My legs were very tired after this week and essp. yesterday.  I died on the hills.  I had only a tiny bit of EFS and 1/2 donut and some Gatorade thanks to Dean.   I came home and went to a movie with the kids then slept all afternoon (instead of swimming).   This was my biggest week so far almost 14 hrs. of training-ugg!  7 more weeks.  Need to do more long rides followed by runs.

Swam 1 hr. 3800y.  Felt terrible today, I thought I might drowned!  I was so tired and sluggish, not sure why.   

Rode 1 hr. on the trainer in the drive way-outside in the sun, yea!! Went easy, felt good.

Did a one hr. hard spin class in the a.m. then ran 7.5 miles.  I did some speedwork on my own which is never fun.  Made it around Horseshoe in 3:47, yea!  It felt so good to be out in the sun, I was actually hot!  Went to the PT today who said my hips are super weak and my quads are super tight that's why my knee is bugging me.  Time to do more strength and stretching work!

Tried to do my own Time Trial today.  Rode on the roads in the dark-not smart.  I was so excited for spring but forgot the time changed and ended up in the DARK! The busy roads like redwood were fine but the others were scary.  Luckily I had lots of flashing lights on me.  I rode for an hr. and 10 min. and did 18 miles, yea!  Felt great at times and dead at times!  avg. pace was 17mph.  I had the winds with me coming back but the last up hill killed me.  Went 27th to the end then redwood back to 90th and home.  Great loop and got me 18 fast miles.  Only two gradual hills.  I'm not going to kill myself for the next few days so I can feel better on the weekend.  Only one workout today, feels lazy but nice.

Swam with the Masters today, then ran 3 easy TM miles.  I think we only did about 2200y. today but it was all sprints, at least I was sprinting to keep up.  May bike later or I may rest???  Also did my new hip exercises the PT gave me, there hard!!

10 easy early miles.  tried to keep HR low, under 158, pace 9:08.  Felt good, nice and easy.  Saving some for tomorrow.  

Great ride, great weather!  We did a loop out west to Bingham then a loop out east, up over Suncrest to Alpine, A.F.  Lehi, then Redwood to home.  Ate EFS and my new fav. energy snack Beef Jerkey-YUm.  I was so hungry the last 20 miles, I needed a snickers or a burrito or something bigger then what I had.   I felt great overall today.  I actually had to wait for Mindy which never happens.  Suncrest was steep and long but I felt pretty good, kept avg HR at 143 the whole ride.  1 bottle of H2O, one of Cyto mix, needed more.  Feel great tonight, yea!  Ride took 4 hrs. and 35 min.

Swam 3200y today, felt o.k.  I always feel tired Mon. a.m.'s.  I felt good but people around me made me feel like a turtle today.  The swim took 1:20 min.  

Afternoon, 1/2 bike trailer ride, always hard and tiring, then 30 min. in the trainer in the yrd.  Nice day!  Legs feel tired from the weekend.  

Ran with the group, always so fun and so hard!  Luckily Kelli and Julie kept my mind off the running.  We did a long tempo run with breaks but we had no breaks just ran fast, 7:20's then did some sub that at the end with the group.  Did an extra mile cool down when everyone left.  Felt great today.  Lotsa sleep and water lately.

 Spin class at the gym.  This one is always hard, legs felt heavy, glad it was over! We did lots of hills and hill sprints.  Ate a slim fst drink , an apple and some string cheese right after and felt better.

1 hr. ride in the a.m.

1 hr. ride then 1 mile run

Long open water swim in mexico, great training, for relaxing when really scared!  Nice training for waves and dark water too.  I felt great, better and better as the miles went on.  Some chaffing under arms need to train in tri clothes soon.

Long hot run in Mexico, great heat training!  Felt good, pace was around 8:20-9:00 the whole way.   Was going to do 20 but i was fried!!

Long swim in Mexico, some pool, some ocean, lots more paddling while surfing, my arms are tired!

Nice 6 miles in Mexico, last day!  4 easy miles with my Dad then 2 fast miles, barefoot on the beach. YEA!!

one hr. training ride on trainer.  only one workout today, too much to do!!

One hr. spin class followed by 45 min. run.  Was going to do 6 but ran out of time.   I was also going to run outside but it SNOWED!! A lot!!  I ran on the treadmill at the gym.  I cannot go from barefoot running on the beach to running in snow in 2 days!  

One hr. swim in the a.m. actually 1:08.  I did 3000 y.  it was painful and boring and I wanted to be in bed!!  I forced myslef to do these workouts today and I'm not so sure it was the right thing.

40 painful miles on the bike.  The plan was to do 3 hrs. but at 2:45 I was done!  Not sure what the prob. was today but I felt terrible from the very start.  My legs felt tired and I had a painful stomach ache, my motivation was down the drain too.  I had 2 water bottles but only drank 1/2 of one and only had 2 gu chews the whole ride which I'm sure was part of the problem.   I also ate a big sandwich right before the ride but I also thought would hold me over and I wouldn't need to eat so much on the ride.  I rode with a friend and our pace was slow, 13.8 miles per hr.  We did a ton of hills which I hope is the reason we were so slow plus my tired legs.  We went from SLC to LCC and back then up to the Zoo to sugarhouse park and back.  5-6 big hills, I went slow and felt o.k. just hit the wall at mile 40 and stopped.  Not sure what is going on.  I am suppose to run 10 tomorrow but just want to sleep in! I think I may be overtrained or something????

Last night I was not going to get up and run today, too tired and unmotivated.  Luckily I was so tired I fell asleep in my running/riding clothes (just came home from a 40 mile ride at 6pm) .  So when I woke at 6 a.m. (out of habit) I decided what the heck I guess I'll go run.  I ran 4 miles till I found the BBK's (yea!) and ran another 6 with them (my only fast miles 8:20's and under).  I actually felt pretty good, my quads are sore and were really tight and crampy by the end but I could have kept going if I slowed down.  Happy to have it over with, excited for a weekend of rest now.  I'll be back Mon. for more.  I need to get more serious in my training, more exact with a food and stretching sched.  especially during my long rides, I think I just ran out of fuel Fri. and bonked. 

Rode 1 hr. on the trainer, then did 30 min. of much needed yoga at home.

7 COLD miles with the group, 2 miles of tempo (or sprints for me) with Mike and Peggy at 7:29's.   

30 min. on the bike trainer at home, legs a little tired.

 1 hr. of bouldering with friends at the gym-this instead of swimming because I'm sick of swimming!!

Swam 1 hr. and 8 min. 3000y w/ some drills and backstroke and 20x100's.  good workout, felt great today.  Listened to music while I swam which was awesome!!  

Tried some new stuff today called SPORT LEGS for recovery.  Took 2pills an hr. before i rode.  They swear by these at SLC running so I thought I'd give them a try.  I felt good, not great but good.  I have a deep tired in my quads I can't get rid of.  I rode at home (outside in the sun, yea!) on my trainer for an hr.  Did an old spin class hill workout, felt pretty good.  

prob. really 6. something not sure, no watch or garmin today.  Ran with the group did some hills. felt good, tried to take it easy for the BIG weekend coming up!  

Swam 45m. on the Ironman course in St. George.  Felt great, getting excited!

Ran 6 miles of the Ironman course with Dean, he was flyin, 8:17 mmiles, I could barley keep up, the first 6 miles is uphill!

We did our own mini half ironman in s.g. this weekend.  We started off with....

25 min. swim in the COLD Sand Hollow res. where the swim will be in 3 weeks.  Felt great, no booties+much =faster swim.

 Then we rode from the res. to S.G. and did one loop of the course, 68 miles, 70 if you count where I got lost.  Took 4 hrs. avg. 16.5 mph.  Right on track, felt good, tried to pace myself.  Not so sure I can do another loop though and then run a marathon!

 We then ran 6 miles of the very hilly, hot miserable run course.   Avg. pace was 9:20 which was good considering I felt like I wanted to lay down and cry.  My legs were heavy and tired.  I did feel better and better as we went though which gives me some hope. 

I only had a little water and no food on the run and by the end I wanted to die!  It was also 85 degrees which it will be when I run in 3 weeks, ahhh!  It was so hot!  I am truly very scared now!!!   It' s going to be so hard!!  One more hard week and one more long weekend is all I have, then it';s time to see if it all was worth it!

swam 2500 y. 50 min. I'm sooo tired today!  Only one workout.

Did a one hr. spin class (legs still tired from sat. but better then I thought).  

wanted to run 1 hr. but only fit in 25 min. before hubby had to go to work.  Felt tired but got better as i went along.  Need to eat something b/w workouts, ugg!

Swam 2800 yds. in an hr., this time later in the day with some food in me, felt a lot better.

  Rode one hr. on the trainer-sooo sick of this!!

Did the BBK 5k route two times.  Pretty fast both times, last one we did 1 min. on 2 off which was great. One extra mile in between and after the 5k's.  Felt good today.  No biking today.  

I don't know where my cross-training miles button went so I'm putting this under hills.   Did a hard and fun 50 mile ride today out west.  Rode fomr my house to Butterfield canyon-50 min. (10 better then last time, yea!) Then rode up Butterfield till I hit snow-about 15 miles from home.  The canyon is closed to cars and it was sooo fun and fast!!  I carried mace on my bike just in case (of what???).  The I rode over to Rose canyon and to the top of it--ugg.  It's long and steeep.  Then it was downhill all the way to 13th south some xtra miles down by the F.stones then back hone on 13th.  One extra lap to 90th got me to 50.  I thought I was cruising today but my avg. was only 15.5-yuck!  There were lots of hills but.... That means my fastest and longest ride of the year was in S.G. on the Ironman course, I guess that's good.  It's the only place my pace was 16.5. for the whole ride.  I need to get faster! 

Ran 16 miles with my Dad today while he did his first marathon (at 65 yrs. old).  It was fun but the slow pace was hard!  I left him a few times and ran fast for a couple miles then came back to get him.  Ran 13 with him but 3 more going back and forth.   He finished in 5.20 mi.n  I have never seen the pack back there on the end and I have new respect!  It's a long time to be out there and so hot by then.  My avg. pace was only 10.  It was good ironman training though, I hope to be able to run that fast!  Only drank EFS-no gu, just that and water.  Felt great more needed some gu gummies too.  I also wore compression socks for the first time and either that or my slow pace but I fell great today, not sore at all.

Rode bike 45 min. on hill interval setting at rec center

 Swam 2500y. right after, 45 min.

Ran with the bbk's 6 easy miles, nice to go slow and chat.  I like tapering!  Instead of riding my bike during nap time today I joined the baby and had a nap too, yea!

A quick run down of the race.  I wrote 8 pages in my training journal so I could remember it all but I won't do that here.  

The race was awesome!! I loved it and can't wait to do another one.   I would do it again next weekend but don't think I could.   I was not very sore after the race just in pain (Right knee) and very tired and hungry.  I felt like I was recovering from surgury for a few days, just lathargic? and weak.  By Tues. I felt pretty good, but took a whole week off just to rest up.  My time was o.k. 2 hrs. slower then I was hoping for but my knee was in PAIN after mile 80on the bike and after mile 20 on the run I got really sick to my stomach.  I did what I could and of course would do things different now but at the time I was just trying to finish.

 Swim 1:20- The swim was great, I loved it except for the freezing cold water!  I heard 30 people were pulled out with hypothermia.  I held back after the gun went off and let the rush do by then dove in and started off.  As long as I had my own space I felt great but when it got congested I had to slow down and find my way through the bodies and that slowed me down a lot.  I also slowed odwn a few times and just looked around, I couldn't believe I was  in the IRONMAN swim!! The weather was perfect, beautiful sun rise at the lake!  My watch said I finished in 1:15 from when I started swimming.  I wish I would have pushed it harder, maybe I would have been warmer???  

T1-So slow but my hands were frozen and I could not dress myself!  It was 14 min. long long-ugg!

Bike- Tried to pace myself and watch my heart rate-first 22 felt great.  Should have pushed harder but I didn't want to do that too early.  First 43 mile loop felt great.  Just ate EFS drink and water and gatorade (should have eaten more real calories!).  Half way bag I grabbed a mini snickers and a fruit cup but that's all.  I also had a few bananas at aid stations and stopped at every one to go to the bathroom (ugg!).  By mile 80 my right knee was KILLING!  I could only pull up on my right peddle and push with my left.  My timw slowed a lot.  I wanted to cry! Partly because it hurt so bad, partly because I thought I would have to walk to whole marathon!  I made it to T2 after 7:30 (ugg!)

T2-faster then T1

Run- I was sp happy that I could run without pain!  I felt great the first 13 miles but I tried to pace myself, I made myself slow down (which I now wish I didn't!).  By mile 13 I passed my special needs bag and did'nt stop (I wish I had!) but I was feeling sick I just wanted to finish.  I felt so sick I could not eat anything-there were people barfing everywhere which didn't help!  I stopped eating all together but by mile 20 I was sick!  I almost fainted, I was blacking out and really dizzy.  Someone told me to make it to the next aid station and have a coke.  I barley made it there, I sat down in a lawn chair and they brought me coke a pretzels.  they wanted to call the paramedics but I would not let them.   After a few min. I felt great.  I got an emergency blanket to wrap around me because I was freezing, and I ran the last 6 miles to the finish.  My knee was killing but I felt pretty good.  The finish was amazing, just like I dreamed!  The crowd was huge and I even got teary eyed, not enough energy to cry though.  I even heard them say "Nancy Russell you are an IRONMAN" Yea!  

I'm excited it's over but also sad, I never wanted the day to end.  It was a great experience, even the 5 long cold lonely training months.  Can't wait till next time!

Ran 6 after a week off, felt great running but hurt after!  R. Knee is in major pain!

Rode 1 hr. on the road bike-first time since the race.  Legs still feel a little tired and knee hurt really bad after the ride.

Rode 30 min. ran 30 min. Feeling better!  Nice to be out again!

Mnt. biking w/ Matt.  Felt good, lungs wanted to explode though!  My knee felt really bad that night and the next day, starting to think it's the bike that hurts my knee.

Ran 3 easy, felt good.  Knee feels better.

First day back with the BBK's.  It was hard to keep up!  My knee did feel good though and it was fun to see everyone and chat.

Why I thought this was a good idea I DO NOT KNOW!!  I did the Granduer loop with an extra one mile warm up.  This run is always hard but I always do it 2 weeks after a marathon or an Ironman and it really kicks my butt.  It's 10-11 miles with 3,500 vert.  Strait up and strait down with 2 mile of nice running in the middle.   I ran with my relay team The "Mountain Mammas".  They were blazing fast uphill and i did my best to keep up.  My legs were burning and shaky!  The downhill was fun but killed my quads!!  I am more sore today then after the Ironman, serious pain!   I really wish I would not have signed up for this poct. 50 relay in 1 week, ahh!

I have not written in so long I forgot my log in, sad.  Well I finally agreed to do the Ragnar and it was fun.  Would I do it again? Not sure yet.  I think would rather run more and sit less, maybe the ultra team would be fun.   It was fun though, we had a good group and we laughed all night long!  We did pretty good too, 10th out of the all womens team and I got 8th of the women on the RAGNAR hill, 44:38.   I wish I could have gone faster but not sleeping all night then running strait up hill is hard!  Now I have 3 weeks to get ready for the Millcreek midnight 50k, can't wait!  Knee is doing great, Dr. Toronto was awesome and I'm healing fast!  It;'s that dang bike and the way my toes pointed that messed me up! 

I know I haven't written in forever but I just want to record this run for future reference.  I ran another section of the Wasatch100 today to check it out.  We did Big Water to Grandview peak.  It was 9 out and back but we did a mile waiting for a friend to get there and one extra after.  It was hot and hard!  Ryan said it was "rolling" but I no longer trust him.   We walked a lot of steep uphills and ran a lot.  I felt kinda sick from the begining but I didn't want to be left behind so I pushed it the whole 4 HRS. Yup, it took 4 hrs. to run 20 miles!    We could see Farminton peak and the whole first half of the Wasatch course which was great to see, scary but doable-some day....

p.s. my other point on writting was my knees felt great, yea! No problems running or the day after, yea!!!