Well here goes

Body Comp 180.2 10.2% to 17.3% BF yes I did bring my scale to Olympia.  My calf is feeling extremly tight I was planning on resting today any way but now I wonder how I will be doing tomorrow.

Body Comp post run 177.6 lbs  9.9 to 16.9% BF.  I am up in Washington in Olympia and I ran most all but one mile on the OHS track.  I know it sounds boring but after running on treadmills this is highly entertaining.  Felt pretty good although a little tight when I started.  Took a VPB at mile 14.  Yesterday my left calf was feeling very tight but today it seemed almost to have disappeared.  It took me 2:37:48 HR was like 142/150.  I still can't upload yet.  Running in the Northwest always makes me feel like it is so much easier.

Body Comp 180 lbs 9.7 to 16.9% BF I felt a little sore at the start but by mile 4 I hit 7:15 pace after mile six slowed down to 8:00's then a little slower hear rate droped ran a couple quick 200's took a VPB off the clock for about 2mins.  I did all this at the OHS track again.  legs felt strong the whole way and the temp was great. Total time 2:11:53 HR about 140/156 still can't upload

Body Comp 180.6 lbs 9.1% to 16.4%  I went out on the OHS track again I warmed up a lot fast and after the first mile I was clipping along at Sub 8’s until the last mile when I ran home.  Heart was pretty low for the speed and time.  153/161 would be my best estimate by watching the watch but I still haven’t uploaded.  Total time was 2:03:20  I felt strong the whole way the last couple mile I worried about pulling something due to the cold but I felt great for the most part.

Body Comp 178.2 lbs 9.8% to 16.9% BF.  I had a headache come on last night.  Suzanne was really wanted me to take it easy so I did.  I ran my first 4.38 with Suzanne and her sister Kristine.  Kristine is running a half Marathon on Sunday in Seattle so we took it easy it took about 46 mins and as soon as they were done I kept running to give me 10 miles.  The last little bit was alot of fun because I saw my son Nathan and his cousin Nathan walking with Uncle Stephen.  Nathan said "I am faster then you dad" I said lets race to the fence we did and he did very well after that he ran the last 1/3 of a mile with me back to the house.  It looks to be a great thanksgiving and I am feeling much better.  Overall time was 1:35:53 and my heart rate was very low looking at the watch I would guess it was 127/151.  It always kills me how difficult in can seem to run slow even when my heart rate is at 110.  I guess it is jsut trying to go no faster.

Body Comp 178.8 lbs 10.2 to 17.8% BF.  I felt well rested going into this day.  Even after waking up at 4:00 AM to go shopping.  After we were done I cam home for a quick nap ate and left an hour later.  I jogged and walked the half mile over to the track with kids My Nathan his cousin Nathan and Mikayla they ran and walked two miles each.  You can tell that soccer season has been over for a while because they weren't to quick.  I ran 18 and all but my last were sub 8.  I was going 7:30 pace until the last mile when I really slowed the ran and wind didn't help.  The memory filled up on my polar at about mile 15.9 which made me mad.  I was distracted by a bunch of guys playing flag football.  They were pretty decent too.   Anyway the whole 18 miles took 2:16:33 and then I walked a half mile back to the in-laws.  I felt pretty dead but I have been going pretty hard all week.  HR was like 157/164.

Body Comp 177.8 lbs BF 17.3 to 10.4 Ran at the track again with Suzanne and her Dad now Brittany wants to go so I think I am going back 1:34:36 HR really varied as did the speed.  136/155 I would guess.

Brittany got jealous of Nathan and Mikayla yesterday so I took her out for two more.  Here best was the mile in the middle she did in 12:34 a little slower then what she was doing last year but she is out of season.