Well here goes again

Five in Orlando plus 5 on ellipitcal.

Then 5 more on the ellipitcal and 30 mins of core work.

After the run I did 5 miles on the elliptical.

Then I did core work for a half hour.

I lifted on Biceps for 30 mins and then on an hour on the chest.

It was a relay and it was a lot of fun.  I did fine average 6:05 my first leg which was 6.1 miles 6:20 my second leg which was 5..7 miles and 6:40 my last leg which was 5.5.  Lots of fun being with Suzanne and friends I guess I helped the average a little.  Achilles is stillfeeling tight but taking the day off the day before helped alot.  I would Love to do it again next year.  I got lost on one leg and ran an extra 1/3 mile that I took out and I ran around a little more. The worst part was sitting in the port o potty when they started it took me at least 30 seconds to get to the start.  If it wasn't for that and geting lost we would have been at least 3 minutes faster.  Oh well it was just for fun anyway.

Day of Rest

Flew to Jacksonville Fl not time to run.

Feeling like crap and eating like crap still haven't recovered from the race got 4.5 in during a break plus 3 mile on a bike and half amile on elliptical and some core.

Leaving Jacksonville today.  Hope to get something in but I probably won't.  Still feeling a little tight. Well flight got in early I went to the gym and ran 10 hard in 66 mins.

Easy after last night ran 1.6 very slow HR was very low felt a little tight.  Then I did abs for 30 mins then a little more core and pullups and use the vibrating

Ran 7:50 pace outside the first 6 miles then I jumped on the trails and slowed down a lot.  Went home ate got the kids off and headed to the gym, 3000 meters on the row machine in 12 mins and 3 secs. Then I lifted on my chest and biceps mostly for an hour. Feel a little stiff but hopefully I will be ready for tomorrow

One big old long run first 17 were pretty smooth then I had to take barthroom stops non stop afterward.  I easily added on another 55 minutes and my stomach was in knots the rest of the day.  It also got cold so the last 4.5 I was at the gym the rest were outside in Draper, Sandy, Midvale area.

Day of Rest and I really needed it.

33:57 for the first five and the first one I was warming up HR 157/166 last .2 untimed cool down then, abs class and more core work for 10 minutes cal count

HR 127/137 super cold outside not enough sleep felt like crap ate like crap yesterday and today.  what else can I say. Used the New Garmin again I think I am starting to understand it better.

My life is to stressful right now.  I really need to reduce my stress.  My 12 year old is killing me.  Had to start off early (at 5:00) to get her to a doctor appointment.  Soccer season starts tomorrow. 

I finally finished the Born to Run book.  It was very inspiring and had a few ideas for me to mull on.  When it gets a little warmer I might try some barefoot running on the grass.

Took the day off besides soccer practice with the kids.

Ran a quick couple of miles them I did abs with Laura. Plus a little more core.

10 minutes on the row machine an hour lifting on the chest and a little on the biceps. Resting for tomorrow.

Well It was a real good weekend and the half Marathon was a lot of fun.  Suzanne and I headed down Friday with our Daughter Brittany and her friend.  That made for lots of extra fun especially when her little friend was throwing up the moring of the race as we are heading out to meet the buses. 

We got to the start about 90 minutes before the race Suzanne and I were both freezing.  It was so cold and I had on tons of clothes.  We saw a few friends from the Gym, a guy from the running store (BJ he took fourth) and I ran into Walter right before the start.  I sheaded a lot of clothes before the start but I still wore an under armor shirt plus a long sleeve and my tights.  I was so cold and I don't remember being hot but I still should have sheed the long sleeve before the race.

The race started on a nice down hill the first 1/2 mile.  I didn't really warm up before hand but I still started fast.  Hit the first mile in 5:45 and the second in 6:05.  I used the garmin and for the race the GPS said I went 13.17 so pretty accurate the first half it was under at the mile markers and the second half it was a little long.  The HR function was screwed up the first 2 miles.  I wondered if it wasn't picking up other peoples HRM.  After that it worked great.  I probably should have gone a little slower the first half.  But I felt relaxed.

With the lack of Threshold miles the last few weeks due to achilles problems I might have tired a little early.  But the body felt good during the race.  I spent very little time thinking about aches and pains and worrying about pushing it to hard.  I hit the half way point at about 40:23 so I really missed the negative split but the first half of the race was easier.  I felt the illusion of running down hill alot because of the cavern walls even when I was running on flat ground.  Right after mile 7 the two female winners passed me.  In all I had about 20 people pass me after the first 2 miles and I passed about 5. 

I was very happy with my time it waqs 38 seconds faster than what I thought  I would get.  Thought I would place slightly better but oh well.  Suzanne broke 2:00 by 22 secs this was her third time in 6 tries but the hardest course.  I also got another PR which I was happy about.  The muscles feel as good as they have after in race this length or longer.  Before the race I took two imodium and I had no stomach issues. 

Now I am excited for Riverton next week but I might take it easy this week I am still a little worried about hurting myself.  Oh Moab is awesome we are for sure going back.  Best I could tell HR was 172/181

Rest day I feel great except in my lower back.  I am a little worried because 18 months ago this is how I hurt before a stree fracture came on.  I will watch it closely.

Ran really slow just worried about my sacrum but it is probably nothing.  Felt really good muscle wise.  Then I did abs with Kat.

It was my wife's Birthday so I took the day off and gave her a break.  We took my two middle kids skiing for the day. 

First Mile took 7:31 then I pushed it to 6:39 then 6:31 Then 6:27 last one in 6:18 and .3 cool down.  Total time 35:49  Then I did Bobbi's weight class for an hour first time ina month major but kicker. THen another few minutes of stretchign out and a few sets of 20+ pullups.

I don't think I hurt my sacrum as much as I think I have a minor left hamstring pull.  Something just doesn't feel right back there.

How to leave early for work and didn't have time for a run.

Did about an hours lifting on the chest and biceps then I went skiing for work.  The lady I was skiing with was increibile and my legs are shot hope that bides well for the race tomorrow.

This was a great race.  If you live on the South end of Salt Lake County and you like to run races you have to do it.  $30.00 is the cheapest half I have ever found plus no travel expense as well.

Last week my neighbor threw up in the hotel room before the race this morning it was my daughter.  Another great omen  The race started a little late but that gave us ten minutes to chat before the start.  I saw Walter and went his way everyone I knew was back of the pack so I chated with him and the guy next to me a fellow by the name of Chris Hase  55 year old that took 28th.

I was running in tights again and a short sleeve compression shit with a long one over it.  i could have dumped the Long sleeve after 5 miles but never did because of the bib number.  After skiing yesterday and have a lousy diet week and a running week I expected to go a tad slowere then last week and figured it could be real bad.  Based off of last years results I expected to do well but I knew there were alot more people.  After last week my plan was to start a lot slower and let the race come to me.  Rather then dying at the end.

The head race offical said He would count down then a siren would sound and that meant go.  He counted down the Siren sounded but everyone stood for a second.  It was like where is the starter pistol.  Walter took off pretty good and before we turned the corner there were 4 kids in a pack following him I was number six.  Then 1/4 mile later I got past by a short guy that had a hind end like a mule dear.  I saw Riverton Paul watching the race but it didn't occur to me who it was until I 5 seconds after (thanks for the support Paul) I passed him.  .then two more then 1 more about 1/4 before the first mile.  That was where I stayed at number ten for a bout 5 more miles. 

There was a strong head wind but it wasn't to bad.  No chance to draft I was out all alone.After a couple miles I felt in a real groove and I wamred up well.  I still need to upload my Garmin But HR was good first 5 miles were pretty steadybesides the first but even tah took 6:10  I hit 3 at 18:30. Which seemed a little short.  There was one guy on my tail gapped but on my tail all the same for the first six miles.  Atabout 5 I started reeling in a kid from the lead pack that fell off.  I knew it was a matter of time and it took about 3 miles but after I passed him I think he fell apart because my wife said he finished several spots back.  His mom told Suzanne he was a Bingham runner.

I ssaw Suzanne and my two boys several times throught the race which was way cool she even brought me som gatorade.  She did a long run with friends this morning and thought that was better then two halfs on back to back weekends.Mile 9 started to catch glimpses off another guy.  By the time we hit 12 I passed him and he was really hurting.  Mile 13 was really strong and I could have kept going strong for awhile.  I felt like I was closing on the two runners in front but it would have been a long time before I caught them.  I was happy with 8th and even happier when I learned a couple guys were bandits that cut out early so I finished 6th.

A couple more take aways I was 27 seconds slower then last week.  I also though last week based of my 13.17 garmin reading that the course was long.  This week I though it was short 13.01 on the garmin.  I would have gave last weeks course a 4 on a scale of 1-10 and this one a 6.  Plus it is 500 feet higher.  Lots of hills and sharp turns but it was marked well. I thought it would be easier based of of Walters time and conversation but I guessed they changed it a little. I noticed he was about a minute slower so I felt that much better about my time.  I guess racing a little smarter helped I would have thought the Skiing would have killed me.  Now I know I just need to hit it harder the next couple weeks. 

After the race I took off to coach a couple soocer games both of my girls were puking before or after there games which made me think they were all the tougher.  Chuckie Cheeses,running errands, and preparing a talk for the prison occupied the rest of my day. When I get arround to my Garmin results I will upload them.

Day of Rest and I needed it.

4.5 On the TM at TH in 34:11 Felt pretty good post Race. Then abs for 1/2 hour with Kat.

On trails with Cam Dog down to the Park on Draper Canal Back Via Porter Rockwell. then to the gym to lift.

Not time for to much this morning.  Suzanne was puking and I had to take care of her in the morn and Day.  Had one of my buddies come over and give her an IV.  Anyway I ran three this morning and I did Bobbi/'s class she went hard core time for the three was 21:30.  Hoping for more tomorrow.