Clyde's Comeback!

52.2 mile ride. Hit a really solid brick workout today. For the first time in a while I got on the bike first then ran. Legs seemed to have more power on the uphills for sure this way. Road basically my same Coral canyon, Crusher, half IM loop course. I planned on doing 56.5 like last Saturday but at 52.2 I got a flat... Luck for me I was only a mile from my in-laws and it was super EZ and fast to have my father in-law come pick me up and take me home. I was only 2 miles from home on the closest route. So total downtime between bike and run was roughly 12 min's. But I killed the ride today for me. Last weeks PR of 18.7 mph avg was blown up as I hit 20.4 mph avg today. Really was able to ride the hills strong and felt really good all the way through until the stupid flat. Someone told me that the benchmark "good" time up Snow Canyon from payhouse to payhouse is 19 mins. Last Saturday after running first I road it in 21:00 but today I hit a 18:40. So I was pretty pumped about that.

13.1 mile fields tempo loop course. Got home changed cloths really quick and went potty then started to run. Right at first my left hip felt super weak and felt as if it could pop out of socket. So I babied it for a mile and it warmed up. Just put it into a smooth controlable pace all the way around. Ended with a 6:46 avg for the run. My best or fastest run since the STG marathon. So after riding good and then finishing it off with a solid run I was very pleased... and ate 5 brownies to reward myself.

Middle B-hills loop extended back through the secret street. Left hip felt super slippery today. The first mile it sent sharp pains and acted like it was sliding out to the left. Very weak on the stability side. By mile two it felt more stable but the whole run was sketchy. I'll take the rest of the day off... and finally plant my peas. 

20.4 mile run. Started out with the regular Wednesday morning loop. Logan was the only one who showed up. The two of us stood in the cutout of my garage door and took shelter from the downpour... then we headed out. Got soaked to the bone. Pace was slowish. I had my gps but didn't have it working correctly. We stayed warm by running and chatting it up. Got home and hit the potty, changed shirts and shoes then did another loop. It rained on this loop until it turned to snow. Finished up the 20.4 mile run soaked and pretty cold but other than that I felt pretty good. 

4 more miles with Misty. Had about 70 min's to kill before Misty came for her run. Took a long hot shower and ate 4 pieces of toast with a chocolate/ banana protein shake. Was pretty spent but by the time she got to the house the legs were ready again. We did a big loop of Little Valley and hit our longest run so far. She rocked it with a 38:35 or 9:39 avg. We'll be looking for 5-6 next week.  

Slow grind around the DC loop this morning. No watch but I could just tell it took forever. Everything was just a little stiff and unresponsive. The right ankle (the one that was broken) has been more stiff lately- I'm guessing due to the recent up in volume. But it's kind of giving me a slight limp while running. I'll try 800mm of Ib and see if it takes the edge off. 

Really didn't want to run today... but once I got out it seemed better than yesterday. No watch but not as slow. Kind of cooler at 28F. 

Fields loop via the Washington park then down into B-hills and back over to River Road. Crazy that this loop was exactly what I needed for distance. I wanted 15.1 to put me at 80 for the week and nothing more... so when I ran into the cul de sac I was pumped to not have to add on. Really felt hammered today. Some of my "pains" came back and then hip, and lower abs were sore. Could have pushed it a little too far this week but will Dr up over the weekend and see how it goes on Monday. 

Since I've been able to get back out on a normal basis I've wanted to crack off a 80 mile week at least once before the half IM in May. So I guess I got that out of the way and can not focus on mileage from here on out. I only got in one ride this week (monday) and no swims. So hopefully the weather will warm and I can get a little more well rounded in my Tri training.