Well here goes

Planned Rest Day,  Drove back from Portland to Draper.  Had lots of fun being with the kids

Body Comp 180.2 lbs 9.3 to 16.6% BF.  I felt good I ran pretty hard on the streets and trails of Draper It took 1:19:30 but I think my total was closer to 10.2  HR was 155/165.  It was quite warm out and I was a little over dressed. 

Body Comp 179.4 lbs 17.2% to 10.3% BF ran the same course as yesterday but this time the Polar measured 10.3 I think 10.1 is more like it.  Much slower pace today and it was very windy.  HR was 136/146 and time was 1:32:16.  I was feeling a little tight last night.  We set up the Christmas tree.  I took a muscle relaxer and that helped.  With the gusty wind I felt no need to push it.

Body Comp 177.4 lbs 8.9 to 16.3 % BF.  I felt like crap this morning kids have had the cold along with Suzanne at Work both my brother and coworker have colds.  Some how I got motivated and by the time I was done with the run I felt great and very chipper.  I ran 10 Miles on the TM at TH 1% incline total time 1:16:34 HR 157/167 1451 cals.  Hamstrings still feeling tight. 

Headed back to the Gym for Trish's Spin class at lunch 50 mins 152/170 after that 35 min of core work and some leg weights

Body Comp 177.4 lbs 9.5% to 16.6% BF.  I hadn't planned on going so fast especially after the way the biking killed my lower quads yesterday. But I felt a little spunky and I really nailed this one.  Same course as Monday and Tuesday outside.  Watch measured a little short but on the measured course I could see it was dropping a little more then .03 a mile so it might be closer to 10.3 then I thought but for now I will call it 10.1  I'll have to get someone to run it with me with a Garmin.  Essentially, I am leaving my house hitting the Draper Canal trail to the for about 2.7 miles to Porter Rockwell trail for .8 to the Draper Park running the Draper Days 5k course in reverse back to the Porter Rockwell trail and the way I came.  Today it took 1:14:38 HR was 157/164.

Body Comp 175.6 Lbs 9.6 to 16.6 % BF.  Felt Good I went to the TH and ran on the TM.  1% incline HR was 150/158 Time was 1:19:52. 

Body Comp 179.6 16.6 to 9.1 BF In the morning.  Long day We had an HP party on Friday Breakfast with Santa early Saturday put up Christmas lights and went shoping befroe we got the runs in prior to Stake Confernemce all this while watching my friends three kids for the weekend while they were out of town and the extra kids were the easy part.  Suzanne and I finally started running at about 4:15 in the afternoon.  We ran six togther slow for her and me she finally picked it up the last mile and we did that one in 9:45 total time for the 6 miles was 1:03:49 HR 141/42.  I put on some extra clothes and took a potty break and ten minutes later I was out the door for 7.4 more it was totally dark 5 mins in.  I ran into a couple deer which is always scary in the dark total time was 57:09 HR 147/159