Well here goes again

Came of the N.O. today 14 mile run 3  + with Mikayla and 10.5+ by myself

I did a two hour spin classs

Day or Rest

Ran did abs then in the PM lifted on the pecs for44 minutes

Ran first 10  pretty quick gradually picking up the pace then the last .5 was a cool down.

Short but pretty fast on TM at TH 1% incline then Bobbis weight class for 1 hour

For the 9 miles then a .4 cool down HR monitor went full but I would guess average HR at 154 for the 9 then abs with Laura and I left, In the PM I lifted on my back. Starting to come down with a cold.

Ran despite feeling terrible.

I planned to work out but I feel like crap cough and cold got me down

Day or Rest sick with cold

Ran and did ab class then 20 pullups then in the PM I lifted on the chest for 50 mins

I have been slacking on my reports I will try to do better.

Ran at 7:30 Min mile pace for 4.1 Then I did bobbis weight class feel really tired.

Brighton was puking all night I am taking today off.

In a big hurry for Brittany's principal pride ran fir 8.4 in under an hour then slowed to 7.5 MPH pace. Total time 1:12:47

Just one big old long run on the TM  Total time was 2:12:44

Day of Rest

Really flying this morning still not feeling a hundred percent with the ribs or the cough, after I did abs for 30 that really hurt, then spinning for another hour.  I could tell I felt more well rested and had a little more food in the system.  total run time 59:57

Ran on TM at the TH 13 plus a little cool down after that I didn't time time for the 13 was 1:42:25 cough and ribs feeling a little better.  HR was probably about 148/154.  I guess I ate  a little better yesterday.

Ran 5 felt tired after I did Bobbi's weight class for an hour

ran very fast miles 2-5 and then started to slow down, after I did Laura's Ab class cough is almost all gone but the rib really hurts, it could be more then a bruise.  Run time 44:25

Took the day of to do some work around the house and drive down to St. George.

I wrote this whole report up yesterday and the computer froze up.  So here I am again.  All things considered it was a good race especially for being so sick and hacking the whole well.  My low expectations gave me the best night’s sleep I have ever had the day before a race.  The 9:00 AM start help to. 

I really enjoyed the course.  Pretty much no warm up and we walked over from the hotel about 15 minutes before the start.  The fist mile was notable because about 3/4 miles in you start hearing this horse galloping down the road.  A lot of runners made jokes but sure enough there was a horse running down the side of the road.   First mile took 6:16 and the HR was low 154.  I think the cool temps through me a little of HR wise I was 161 average with a high of 168. 

The next couple mile I got into a grove a 19:40 5K then I got passed by three women over the next 3 miles.  That gave me some motivation but I was hacking so much and the bruised rib created enough of an excuse that I never kicked it in.  I passed about 5 guys in the middle of the race and I got passed by 4 different guys.  The first 4 miles I did a great job of drafting of people in front and I had a few great surges but for the most part it was uneventful and all things considered I was pleased with the result.  I hit my 15K at 1:01:16

At the finish there was no one close to passing me or being passed so I just coasted in.  About 20 seconds later I saw May Ann finish behind me and I thought well that’s a first but later on I realized she started a while after me and beat me by under a second.

I feel like I am right where I want to be and all my goals for the year are still obtainable.  Not a PR but a much harder course and it would have been a PR if things were changed around a bit.   

Suzanne rolled in at 2:05:20 I thought that was great.  It was a quick trip down and back we had a lot of fun with out the kids for 27 hours.  After words I felt pretty good not to much nausea.  I took three ibuprofen before hand for the rib and some cough suppressant syrup.  Besides that, I took nothing including caffeine. I will try to get the rest of the details later. 

Day fo rest feeling pretty good besides the cough and Rib I recovered niceley from the race.  Body comp was 174.2 this morning 9.2% to 16.2%  I check last night for fun after the race 174 7.5% to 14.9%  I guess I will get there soon enough.

Ran some recovery miles pretty slow to start gradually got to 7.8 mph on the TM at TH 1% incline total time was 49:20 after I did Kats ab class the Rib is still really hurting cough is still going strong.

HR 153/161 Iwould guess on TM at TH felt great 8 mph most of the way 8.1 last 4

Time 1:37:54

Ran on TM  at TH 1% incline pretty fast both warm up and the last 4 miles at 8.6 mph, then I did Bobbi's class weight class for 55 mins run tie 35:24

Ran very fast last 6.5  at 9mph pace then I did the ab class for 33 mins. run time 47:25

Only the first 10 were timed the last was untimed  cool down 1:16:57

Long run outside on the usally roads and trails. New HR monitor so I haven't uploaded yet.

Day of Rest body comp 7.5 to 14.8% BF