Well here goes

Planned rest day even got a long nap.

Body Comp 178.6 lbs 16.9 to 9.6% BF Felt well rested it was cold out.  Got the kids off to school and then I did the same route outside that I was doing the last few weeks. HR 148/157 time 1:20:51 Felt pretty good besides the cold getting to me the second half.  Suzanne's Cold seems to be getting worse I would have though after a week she would be feeling better. 

Body Comp 178.4 Lbs 16.7 to 9.7 % BF slept well.  Great run hit 5k in 21:07 10 K in 22:11 then I started to back it off 8.4 miles for the hour and 11 miles in 1:19:24.  Really felt strong.  The first mile was the hardest then the second.  I think that is because I really hadn't warmed up yet.  Thought about pushing the speed longer but I didn't want to pay for it all week.  My form remained great through the whole tempo.  It was a bit of a break out run for me.  I ran the whole 11 miles on the tread Mill at 1% incline which makes it all the better because it felt like a sauna.  Afterwords I jogged and walked another half mile in 5:27.  HR on the run was 163/176. 

Body Comp 176.4 Lbs 16.9 to 9.7% BF Ran on the TM at the TH at a 1% incline legs were a little tired probably from yesterday.  The slow pace felt a little forced and it was extra hot at the TH.  I even ate spaghetti last night.  Anyway 1:19:55 for the ten and the HR was 147/154. 

In the PM Spinning 50:20 HR 154/168 followed by a 41 Min core work out, stretching  and leg weights 106/145.  Felt a little more dead then noirmal.  

Body Comp 177.6 lbs 9.8 to17% BF Maybe the last two day caught up to me a little or maybe it was the lack of sleep.  This mornings run felt like I got slammed by a bus.  It was wicked cold and I felt tight and a little depleted.  1:23:56 for the 10.1 loop.  HR was 137/146. 

12-12-08

Body Comp 179.6 lbs 16.8% to 9.5% BF, Before I even get started I felt crappy.  Yesterday post run I ate my cereal and waited for a customer to come in for lunch and she was late very late.  Didn’t end up eating until a little after 3:00 we ended up eating at Rodigzio’s (it is a Brazilian all you can eat meat house with salads) which would be about my last choice under the circumstance.  So there I am stuck eating the endless supply of meat and feeling starved.  I can’t go to the salad bar because we end up talking the whole time and it would just be rude.  So we drive back to the office hit traffic and get back by 5:15PM then I catch up run home to get Suzanne and head off to Our office Christmas Party at 7:00.  The party was great and lots of fun but we ordered 10 days ago and so yes now I get another New York steak which was fine but my body is dying for carbs.  So where yesterday I felt like I got hit by a truck today I felt like I was dragging the truck.  Ran 10.1 slightly different route few more hills and climbing.  1:19:55 and my HR was 149/163I ran the first half considerably faster then the second but just felt no energy.  I am making sure not to much protein today and more carbs.  I still have a headache from the lack of energy.  And no I didn’t get the Wicked tickets.  Suzanne thinks bringing the girls to Boston and heading down to New York would be lovely.  Somehow that doesn’t seem like the way to get a PR.

Body Comp 178.6 lbs 16.8 to 9.7% BF Well I was feeling a little better today.  I knew the weather was supposed to be changing but I got out just after 7:30 AM.  I felt so tight the first 3.5 miles and I was trying to convince myself that I was sick and not up to this.  It was cold and I was tight.  A couple miles later I was really starting to fly a few miles later that’s when I spotted my first snow flake. 

Running South wasn’t so bad and East wasn’t either but when I turned North on 13^th my second time around the Draper Days 5K course in reverse the wind was punishing and I was debating with myself how much longer I would go.  So when Suzanne showed up after my second time around I was that much happier.  I ran around in the parking lot while she warmed up and then I zigzagged behind her most of the time running back and forth.  Suzanne was complaining about the weather immediately and that gave me the incentive I needed to tell her it wasn’t that bad.  The funny thing is as we were running all along with the wind at our back I knew it would get much worse when we turned east and worse still when we ran north sure enough it did.  I tried to convince Suzanne to run close behind me to let me block the wind but she wouldn’t do it.  She likes a healthy gap or to run side by side.  She threw in the towel after 1 three mile loop she had planned on six. 

Later on she told me she was mentally weak and I was mentally strong.  That sure builds the male ego but I told her all the mentally weak were still at home looking out the window. 

When she left she gave me her much warmer mittens which I was grateful for one more brutal loop and I headed for home.  I was grateful on the return trip I was running mostly north.  It made things much nicer having the snowflakes fall in front of me rather than pelting me in the face so I couldn’t see.  By the time I returned home I had gone 20.3 miles 10 before Suzanne at 1:23:20 HR 143/157 and 10.3 after 1:32:29 HR 140/150.  Somehow the two inches of snow that fell while I was out along with potty, and water breaks should be accounted for but the clock was running the whole time and although it looks like a lousy time it was very challenging mentally.