Well here goes again

On TM at the Hotel in NY 1% incline first 5 miles in 36:52 then I cooled down.  Legs feeling a tad tight right knee cap rubbing a little.

Woke up early for flight from JFK to SEA then I split wood for an hour when I got here.

Ran my first 16 around lake goodwin three times plus an extra .4 with Suzanne took 3 hours 3 mins 37 seconds.  She said I was here running caddie.  after I dropped her off did a little more then 4 more miles in about 35 mins.  Lake Goodwin is very hilly after I was done I split wood for two more hours. and lots of swimming and playing with the kids.

Day off split wood for a couple more hours and enjoyed the 4th.

Day off rest enjoyed the lake and Church took the kids on the row boat for a half hour.

split wood for 6 hours

rest day

restinng

Sunday day of rest

on the TM at the TH 30 min ab class came back that night and workded 50 mins on pecs.

On the TM at the TH then 30 mins on biceps

Lifted shoulders for 30 mins then spin class for an hour then 24 min run.

Lifted on back for 40 mins then abs for 20 then 15mins of stretching.

rest day

Well sorry to take so long to get this written.  After the race I ran quite abit and it was my little boys sixth birthday so we spent the rest of the day celebrating that.  Anyway, I woke up at 5:20 and started going through my normally race day routine.  I felt a lot of jitters just because I hadn’t done a lot of races recently and I didn’t expect to meet my expectations.  My right knee has been bugging a lot lately with a little bit of cartilage rub.  It kind of came on spending some much time on the concrete up in Washington.  I have been really hitting the Fish Oil, Glucosamine and Chondroitin hard lately and the extra weight from body building doesn’t seem to help it. 

I took my stomach meds (prilosec) did some stretching took my Advair inhaler for my asthma, along with some pseudoephedrine and caffeine in the form of 5 hour energy and lastly took a little Afrin for my allergies.  This is also my first race with no N.O. Explode in awhile but I am cycling that and I am off for a couple more weeks.   I know that sounds like a lot.  I did this all while eating a Powerbar and drinking some Gatorade.  

At 6:00 I went out and ran 1 mile around the house slow and fast warming up all the different fibers.  I woke Suzanne up and drank another bottle of water and then took one Imodium after another potty break.  About 6:30 we headed down to the race.  More potty breaks, water, and stretching ran another mile +.  Meet up with some friends and 2 minutes before the race headed over to the start and made it one row from the start.  I know it seems rude but heading offer at the last minute seems to be a lot better than getting there early and getting pushed back. 

The race started and as planned I pushed it early only one or two slow pokes to hustle by.  Passed about 40 people in the first 500 meters and then started to settle in.  At this point the race is a very gradual uphill believe me I ran it over 50 times this last year.  At about a half mile Michelle passed me a few second later Allie and few seconds after that my third chick.  Cam came by a little bit after that his breathing is familiar enough I didn’t need to turn to see him.  Got chicked two more times along with about a dozen other men.  I knew starting fast would cost me a little but with no idea what to expect it had been a year since my last 5K I am still glad I started fast if I was doing it again next week I would run it differently.  Hit the mile mark at 6:02

 My watch wasn’t working but Camdog verified this for me later.  I Got chicked for the last time about a hundred meters later.  3 more gents passed me and I was starting to find my grove.  I kept wondering if S. T. would come up alongside and pass me her this is where she got me last year.  The second mile is the fastest on the course all downhill even if it is just 1 to 2 %.  Stopped getting passed and held my own.  My second split was sub 6 but I don’t know how much.  3^rd mile I did fine starting to feel some home turf advantage and finding my oats.  With the watch not working I am still just hoping to do better than my 20:29 last year and I was starting to feel confident that would happen.  About 700 meters out we turn the last corner and start the steepest incline of the short distance.  As we crested the top at about 500 meters from the finish I started to think about pushing it.  I had wondered early on if I would have the gas to use my sprinter speed at about 450 meters I started to hit it.

About 330 meters out there is a sharp right down hill 40 yards a sharp left 130 yards an uphill turn to the left and then about 140 meters  of straightaway. Not the ideal finish especially for strong finishers but still I managed to close the gap about 70 meters picked up one chick and four guys and ended 4 yards behind my last chick.  19:45 total time 44 second improvement and I felt good considering the heat and the injuries this last year and the additional weight.  It definitely got my juices flowing to try to get in some races again soon. 

Post race I felt a lot more nauseous then usually probably because I just haven’t done any V02 work recently.  I saw S. T. come in about 45 seconds later I know she has had some injuries lately but to be honest I was just really glad she didn’t pass me again.  Suzanne came in at 27:11 59 secs faster than last year.  I need to convince her to register for the Athena category.  I watched a few more friends come, changed my shoes and then I found Cam.  We ran the course again it was a lot of fun talking I think the second time around we did it in about 26.  As we came they said and Now for men in the 35-39 category.  Matthew Mackey.  I was rather surprised and gave a yell.  My 1st AG 1^st in a long time.  Also my first sub 20 5K in Utah since June 10^th 2006.  Of course I have only run one in that time but still it made my day for some silly reason I am sure I told 2 dozen people.  Both Cam and I turned in our registrations a little on the late side and the guy recognized and he got 2^nd in his Age group which is much more competitive at this distance then mine.  Notably, Sasha and a few other runners in my AG were missing.  Ran the course one more time and a tad more then I head to the TH to run 10.5 more to give me 22 Miles for the day. 

Rest Day  Feeling a little stiff but not to bad.

Couldn't sleep after tossing and turning heading over to the gym and started very slowly finsihed pretty good ran 10 in 1:20:54 then coolded down over another .1 took a shower and headed up to lift worked on pecs for 30 then did the ab class for 30 then lifted on pecs for 20 more.

Ran 10 miles in 77:50 afterwards ran a .1 cooldown. Did 15 mins of stretching and working on the roller. Lots of stuff feeling tired but generally doing well. I think I will probably do the Des News 10K.

In the PM went back to the GYm and lifted on bicep for 25 then tricep for 25

Lifted on back for 30 minutes then I did Dawn's Spin class for an hour then 3 mile run and a .2 cool down Right knee rubbed a little run was 24:42 I did keep track of the cool down time.  Lastly I went swimming 450 meters about 10 minutes of actual swimming

Ab class and lifted on my shoulders for 30 mins.  Swam with the kids at night but nothing serious.  It is Brighton's Birthday.

Well it was good but it could always be better and it could have been worse.  Brighton’s 2^nd Birthday was yesterday so there were lots to do.  I could have prepped slightly better and if I wanted to be on top of my game I shouldn’t have done the Ab class yesterday or lifted weights but the race wasn’t supper important I just wanted to get some more high intensity miles that I usually never put in by myself.    I woke up at 3:59 and started to prep.  Realized I was moving a little slow and didn’t end up leaving the house until after 5:00.  Speed a little on the way there it took way long to park.  Got out of the car at about 5:32 and immediately started to run.

 Before I left the house I had already taken my stomach meds (prilosec) and my Advair inhaler for my asthma, along with some pseudoephedrine and caffeine in the form of 5 hour energy and lastly took a little Afrin for my allergies.  Still off the N.O. Explode  I did this all while eating a Powerbar and drinking some Gatorade.   I forgot to take an Imodium before the start and also forgot to take one last inhaler. 

Anyway ran about a mile hit potty break long line ran back to car to switch to ST Racer flat put on chip and foot pod.  Ran back to start about 1.6 miles before start.  The race started about 7 or 8 minutes late.  Small pet peeve but I have never directed a race and don’t plan to so I will live with it. 

I could tell I wasn’t as overall Frisky as last week but this was to be expected also felt a little doubt but nothing major.  It was really warm but not the scorcher I was expecting.  Saw a fee FRB’s before the start talked a little.  They counted down and 3.8 seconds later I was at the start.  Didn’t push it as hard at the get go hit the downhill and I picked it up a little.  It seemed like I was getting passed a lot big crowds of people so I didn’t always notice who.  I wanted to run this course because I know it is fast.  I have really only run 1 other 10 K 6 years ago in like 45 mins I have run two others as part of triathlon relays which I have done with my boss in 44 and 43.  I knew pending injury I would PR.  First mile came by pretty good at 5:45 more downhill I think the second mile may be easier then the first but I ran it in 5:50.  Still more downhill this is why I am here this is great practice for the speed and the time, should be good to get ready for Hobble Creek and for St. George.  3^rd mile I hit in 6:30 due to the climb and at the 5K I was at 18:45 which would have been a PR as well.  4^th mile still more downhill.  The groups were pretty well established.  I started keeping my eye on a few runners around me mostly staying the same but passing back and forth a little.  4^th was alright in 6:28 this is where I felt I lost some speed but maybe it was more of a stamina issue.  On mile 5 the downhill starts to stretch out and I didn’t see the mile marker so I would guess based off my foot pod and the time at 6 that I was  at 6:26.  I really started to draw on the runners around me to keep the pace.  Mile six seemed the hardest most of the downhill is gone and at the end there is a slight climb.  13:23 was my time for 5 and 6 which brought me to the 37:57 and for the mile 6:34 mark.  I didn’t have my best kick at the finish passed about 6 people in the last 200 meters but with chip time that doesn’t matter as much.  I got passed by a nose in the last 5 meters I think last 200 in 1:17 which seem a bit off but oh well.  Overall time 39:14 a PR would have liked to tuck under 39 but 38:45 to 39:40.  Was what I expected.

Afterwards I got on the bus quick grabbed my car drove down to the Park and ran about 6.6 more plus another .4 up to fetch my car from the drop off so about 14.8 for the day.  Last 3.2 were with a crowd of people helping a girl name Katie finish at 3:24 in the Marathon that was fun as well.  All in all good race I would do it again.  8^th in my age group I believe 124 male got chicked about 25 times once by S. T. and I didn’t realize she was there until I talked to her folks at the finish if  I would have none maybe I would be more motivated.  Amazing that last week I was 35 seconds in front and this week I am 20 secs behind.  Oh well.  I talked to Pat Fuller right ahead of me in my age group and an old college friend and Sasha who took first in my AG.  I was 8^th which by the percentages is what I would expect. 

The race predictor tells me 3:02:48 for St. George.  I guess that means it is time to lose 5 pounds to make sure I break 3:00

Woke up late and ran at the TH on the TM at 1% incline started very slowly at 4.3 MPH and gradually worked my way up to hitting 7's by 4 miles in.  Last 3 were 7.5 total time 1 hour 40 mins 50 seconds.

I rested each foot for 20 mins each in an ice bath last night.  Just trying to do some preventive maintiance.  Glad to not have any injuries and to hit my goal of 50 miles this week.  The legs were very sore.  Last week after the race they were sore in the quads, but this week they are more sore in the calf and solaris.  Kind of weird with all the down hill you would figure the quads would hurt to.

Day of Rest.  I gave a lesson in church on how adversity makes us strong.  Lots of running analogies.  Still felt pretty tired from the race especially in the lower legs.

Lat night I took a sleeping pill when I woke up everything seemed alot more lose.  Ran 10 timed on the TM at TH 1% incline mostly at 8.1 speed felt comfortable.  Then a .15 cool down.  That took 1:14:13 but it didn't seem forced.  Lastly ab class for 30 mins that seemed like as much work as anything probably becasue I was so tired form running.  I wish it was nap time but it is work time. 

Ran on the TM at TH 1% incline10 miles,first 5 pretty fast then I slowed down to 8 minute pace, plus .2 cool down that I didn't time.  I felt tired by the end I probably didn't eat enough last night we had a swim meet for the girls it was there last.  I ended up on my feet alot.  Anyway I was tired to begin with.  I used the HRM throught the TM's handles at the end it said I was at 158.  Then 15 on the roller stretching out.  Running time was 1:17:22

IN the PM came back and lifted on chest for 45 minutes.

Woke up super early to drive Suzanne and her friend to the top of Alta for a 20 miler.  It was her 1st ever.  Any way I went to the gym later in the day and did a spin class for 65 minutes with Dawn then a 5 miler on the TM plus a .2 cool down time for the 5 was 38:39.  Last I went and swam 800 yards in about 17 a pretty good pace.  I was planning on lifting tonight but my back is feeling a little tight and I have a bunch of projects to do so what ever lifts I don't get in today I will do on the Saturday after the family leaves for Washington. 

I woke up late.  Did the Ab class, the I lifted on the shoulders for 35 mins, in the afternoon went swimming 1000 Yards in 20 minutes

ran 6 in 46:54 and .4 cool down then I lifted on the biceps for 35 mins