Well here goes

Fri, Jan 09, 2009

Fri, 09 Jan 2009 05:00:00 +0100

Body Comp 178.2 lbs 17% to 9.8% BF felt pretty good besides the back. After my workout I went to see a sports medicine doctor. He thinks I have a stress fracture x-rays proved negative so Monday I am set up for a MRI. So we will see. Today I walked but I will count it at running miles, after all some people don’t run as fast as I walk. 7% incline on TM at the TH it said 330 Cals 137/152 on polar and kcals was 394 I don’t know which to believe calorie wise but the 394 seems a lot closer to my exertion level time was 28:53 then I went to the elliptical and did 4 miles not counting any of that in my overall mileage either time was 31:27 149/169. I definitely have increased the tension level and so I am feeling pretty worked this felt a lot more like a running type motion. Next I biked for ten minutes HR was 163/181 I was really exerting myself towards the end. I felt the most spent after this exercise. Using fewer muscles creates a lot more fatigue; I also stayed in the saddle the whole time. None of these ...

Thu, Jan 08, 2009

Thu, 08 Jan 2009 05:00:00 +0100

Body Comp 178.2 9.7 to 17% BF

Wed, Jan 07, 2009

Wed, 07 Jan 2009 05:00:00 +0100

Body Comp 179lbs 17.9 to 11% BF. I went to the Chiropractor around lunch and after that I cooled down then did 1 mile on the elliptical some weights and stretching. By segment 46:17 on the bike HR 155/172. Cool down 116/150 7 mins. Elliptical 8:04 138/154 then roller core weights and stretching 25:32 109/156. Then last night I had soccer practice for my two indoor teams. I ended up moving around a fair amount and every time I ran my sciatic would hurt when the left heel hit the ground.

My Chiropractor said in Layman’s terms I most likely have a disk that is slightly swollen. When I normally hit the ground it compresses very slightly and then goes back to normal. When it is inflamed it is compressing and not decompressing quickly enough. He suggested continue to ice, use Ibuprofen, perform exercises that don't seem to aggregate the problem and give it time. He also suggested running in the pool. He said to try to run ...

Tue, Jan 06, 2009

Tue, 06 Jan 2009 05:00:00 +0100

Body Comp 179.4 17.5 to 10.5% BF. I rode the airydne for an hour. According to the bike 1127 Cals 154/175HR 996 Kcals according to polar. Felt fine the rest of the day.

Mon, Jan 05, 2009

Mon, 05 Jan 2009 05:00:00 +0100

Body Comp 180.2 lbs 10.2 to 17.3% BF the holidays have not been kind to my exercise routine and my body has not felt well. This morning after a Chiropractor visit I ran on the TM at the TH 1% incline Time was 9:39 HR was 116/128. Every time my left heel hit the ground a pain shoots up my leg into left lower back. I think it concentrates at the sciatic nerve. It just kills me so if anyone has any ideas let me know. I have been icing it and taking tons of Ibuprofen. My Chiropractor doesn't seem to know and I went to my family doctor and now he is sending me to see a sports medicine guy.

Anyway after that I went to the elliptical and according to it I put in another 4 miles. I have always thought those things look way to easy and now I am sure of it. Very minimal pain. Time was 26:30 but I also walked a 1/10 mile and changed machine and figured out how to get it going total time for this segment was ...

Sun, Jan 04, 2009

Sun, 04 Jan 2009 05:00:00 +0100

resting

Sat, Jan 03, 2009

Sat, 03 Jan 2009 05:00:00 +0100

Biked for an hour and 20 minutes on the Airdyne. Pretty good pace the cal burn showed up at 1447. Old HR monitor wasn't working and Suzanne drove off with the old one. I would guess 146/160.

Wed, Dec 31, 2008

Wed, 31 Dec 2008 05:00:00 +0100

Body Comp 181.4 lbs 9.3 to 16.7% BF. I have been having lots of pain and out of it most of the holidays. Today after Chiropracor appointment I biked for an hour and 10 minutes followed by 25 minutes of stretching and lifting light weights. HR for the bike was about 147/171 but I haven't uploaded yet.

Wed, Dec 24, 2008

Wed, 24 Dec 2008 05:00:00 +0100

Body Comp 183.6 lbs 8.9 to 16.8% BF. Ran 8 on TM at TH plus .2 cool down. Right ham very tight as was my back started slow and then picked up to 7:30 pace

Tue, Dec 23, 2008

Tue, 23 Dec 2008 05:00:00 +0100

Body Comp 182.4 lbs 17% to 9.4% BF Went to TH to run on TM. Started off feeling very energized so in about one minute I was up to 8 min mile pace. Right Hamstring gave a a sharp sting so I reduced drastically. Gradually picked up pace to about 7.7 miles an hour. Ran 7 miles in 61 mins. Afterwards I did some heavy duty stretching on the back and ham. I will have to take it easy for awhile maybe mix it up with some biking. The Doc says lots of ice and Ibuprofen. Oh well. Walked .3 on

Mon, Dec 22, 2008

Mon, 22 Dec 2008 05:00:00 +0100

Body Comp 180.4 16.4 to 9.3% Went to Chriopractor. I think I am screwed for a little while.

Sun, Dec 21, 2008

Sun, 21 Dec 2008 05:00:00 +0100

Body Comp 179.8 lbs 16.3 to 8.7 BF Day of Rest. Body feels very tight I have been popping Ibuprofen, Suzanne gave me a Loratab and I took a sleep pill that has helped alot. I really need to see a Chriopractor. As I think about it the lower back has been getting tighter for the last 3 weeks but it started getting really bad on Wednesday. Hope things repair themselves. I really hope this doesn't screw up my goals for the time off.

Sat, Dec 20, 2008

Sat, 20 Dec 2008 05:00:00 +0100

Body Comp 180 lbs 16.1 to 8.7 % BF today was good and really bad. Very cold so I headed to the TH. I ran on a TM next to Suzanne. I planned to go 18 so I was anxious to get started and warmed up very quickly then I ran about 4.8 miles at Marathon pace between 7:03 and 6:42. Suzanne got done and grabbed my waterbottle so how that halted the treadmill in an instant. My right hamstring had been feeling tight and something kind of popped when I suddenly stopped. I switched treadmills and started again at 8 min mile pace. after a mile I dropped it to 7:30 something felt very off another 2 miles and the right hamstring started to hurt so I slowed down and then I slowed down more. Finally quit at 1:11:35 watch said 9.7 but it was probably off. Hamstring was still tight but back was worse. I think I really messed something up. I might need to take it easy for a few days. so much for 18.

Fri, Dec 19, 2008

Fri, 19 Dec 2008 05:00:00 +0100

Body Comp 177 lbs 15.9 to 8.4% BF Left hamstring still a little sore but my back has tightended up a ton. I ran on the TM at TH it is bitter cold outside. Suzanne went to dip chocolates early so I took Brighton and the I left to pick Mikayla for tutoring it was a total Mr. Mom day. I loved the time off. Anyway 1% incline total time 1:35:57 HR was 155/166. When I was done back was very tight.

Thu, Dec 18, 2008

Thu, 18 Dec 2008 05:00:00 +0100

Body Comp 176.8 lbs 9.1% to 16.3% BF, Felt a little tired but overall pretty good. Ran 10 miles on the TM at TH 1% incline the first 8 miles 0% last 2 miles I didn't get my TM again. Bad weather is sending a lot of people indoors. TM stopped at 60 mins 8 miles so I had to wait while it booted up again and finished at 0%. Total time was 1:14:47 HR was 155/166 probably would have been 157 had the machine not cut out. I felt like I was pushing a good pace. I really didn't want to go any faster. Had I gone faster the first 5 miles I felt like I would have slowed down more towards the end. I am very aware of my left upper hamstring tightening again and it always makes me a little nervous to push it. Upon completion I felt no more exhausted then I would have had I ran 8 min mile pace. I will take that as a good sign. I feel like I could easily go run another ten after I fully rehydrate. Next week I will try to bump it up ...

Wed, Dec 17, 2008

Wed, 17 Dec 2008 05:00:00 +0100

Body Comp 177 lbs 16% to 8.6% BF felt a little tight from last night but not near as bad as I would have guessed I would have felt last night. Ran at the TH on the TM at 1% incline. I didn’t get my usual TM I got one that stops after 60 mins. That always irks me. The TM also only measured 10 in the time my watch measured 10.32. It might have been because my legs were tight but I am guessing it is more likely because TM calibrate differently. Anyway total time was 1:20:22 HR was 148/156. Then I came back at lunch to do Trish’s spinning class. 151/166 over 51 mins. Then I did 27 minutes of cool down, stretching, foam roller, and core work.

Tue, Dec 16, 2008

Tue, 16 Dec 2008 05:00:00 +0100

Body Comp 179.6 Lbs 16.5 to 9.1% BF I went running with Cameron (aka Camdog) in the PM on the usual loop he wore his Garmin and measured the loop as 10.3 so from now on I will call it at least 10.2 and maybe 10.3 if it reads the same next time we do it. It was way cold and there was lots of snow and ice in places. We started off pretty quick. I wore my trail shoes because of the ice and they have a lot more traction but are a little heavier. I was surprised when I logged the run in my polar software that my heart was as high as it was. 158/171 My record for the course is 1:14:38 and my HR was 157/166 so I’ll blame it on the shoes or the weather. Needless to say, the run was really good for me. First time I have generated that much lactic acid in a while and I am looking forward to doing it again. Cameron runs with a lot more ...

Mon, Dec 15, 2008

Mon, 15 Dec 2008 05:00:00 +0100

12-15-08 Body Comp 180 lbs 16.6% to 9.1% BF. It seems amazing that I weigh this much considering that fact that I never remember sitting down to eat much of anything. Maybe it was all the cookies or eating late or the extra cottage cheese that always seems to help with muscle recovery. Anyway I felt a little tight but strong and in spite of my previous post well rested. It is freezing cold out and icy so after getting the kids up, bathed, dressed, feed, beds made and on the bus I headed to the tree house. The goal today was to run easy as close as possible to 8 Min mile pace while watching breathing, form and pace to keep heart rate as low as possible. TM at TH at 1% incline total time 1:19:55 HR 144/150 so I would say mission accomplished although I would still like to see the HR average at 140 for the pace prior to Boston only 126 days to go. In this weather the heart would be more ...

Sun, Dec 14, 2008

Sun, 14 Dec 2008 05:00:00 +0100

Body Comp 178.4 lbs 16% to 8.5% BF. I know this is supposed to be my day of rest and it sure felt like I needed it. After the run yesterday I needed it. After returning home and eating and showering the whole family cleaned house for four hours. Nathan’s room was especially bad. I love organizing right before Christmas to figure out where things will go, what they have, what they don’t use anymore from last year, and to let the kids know what a burden there possessions can become. Nathan helped me with his room and we were able to throw a lot out. Brighton loved all the new found toys he has. After that it was out shopping with Suzanne then I dropped her off and picked up Mikayla and Brittany to go Dress shopping and buy a Christmas present for mom. Then back home to grab a quick bite before heading down to the BYU game with the ...

Sat, Dec 13, 2008

Sat, 13 Dec 2008 05:00:00 +0100

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. ...

Fri, Dec 12, 2008

Fri, 12 Dec 2008 05:00:00 +0100

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 ...

Thu, Dec 11, 2008

Thu, 11 Dec 2008 05:00:00 +0100

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.

Wed, Dec 10, 2008

Wed, 10 Dec 2008 05:00:00 +0100

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.

Tue, Dec 09, 2008

Tue, 09 Dec 2008 05:00:00 +0100

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.