Well here goes again

Well I sure am glad that was done.  Woke up at 4:08 out the door a little late at 4:42 on the nose.  Orginally the plan was to run 24 and maybe throw in an extra .2 to round out the weekly mileage.  I was a little bugged when I first left because I realized that Suzanne took my Fuel Belt with her to Washington.  I could have brought it up next week and she isn't going over 14 until I get there. 

Anyway I left with a Banana and two litte fruit leathers in hand after eating a powerbar and drinking a bunch of gatorade.  The night before I had eaten my favorite before long runs Chicken Lo Mein.  I never looked at my watch until mile six it was way to dark and I couldn't see a thing.  I was a little disappointed though because I though I was going slightly faster.  I managed to stay in the shade most of the run the sun started breaking through the mountains around mile 15 but never hit me much until 18 and then it was off and on by 22 it was on me. 

I ran down to Draper park plus an extra 1/2 mile then six loops on the Draper 5K course.  I stopped each time at the park to drink water and kept going,  ON the way home I took Porter Rockwell trail the whole time and then I ran  a little extra around my neighborhood.  Total time was 4 hours 4 minutes.  After rehydrating I headed to Gym and although I was there for two hours I think I really only lifted for 1 hour mostly on my back. 

IN the PM I cam back and lifted on the triceps for 35 mins. THen the abs for 25 mins then I swam 1200 Yards in about 26:30

Day of rest and I enjoyed it.  Legs didn't feel stiff in the slightest I imagine this is because the pace was so slow yesterday. 

Well I knew I would be rested and I got back on the N.O. Explode today so I wanted to see what I had .  It was a good run warmed up very fast first mile in 7:18 then picked up a little more at 2 miles I was going 8.5 mph and 8.6 at 3 I held it there until 8.8 miles in then bumped it up a little to hit 10 at 69:57 next one at 8:00 flat and the last .2 way slower.  dried off and did my ab class.  Rehydrated did some stretches.  

I came back in the PM and lifted on the pecs for 65 mins.  I donated platelites at the Red Cross last night and then I iced my legs.   

After yesterday I thought I would be a little tired but the N.O. really gave a huge boost I was planning on 7.7 to 7.8 mph pace but I went just over 8.0 mph's for 13.1 and then did a .3 cool down.  hit 13.1 at 1 hour 38 mins and 10 secs and the TM stopped at the 90 minute mark so I had to restart it.  Afterward I did about 12 mins on the stair stepper.  I 'll go back tonight to swim laps and lift on my shoulders.

My right hamstring felt a little tight.  I Iced both lower legs last night for 20 minutes each I'll try to ice the hamstring tonight.  All that and I donated at platelites last night. 

Ran  on the streets and trails of Draper I felt really tired and dehydrated I didn't take anything before hand.  I was planning on spinning this afternoon but  I took a 30 min nap instead.  Hopefully I will find some energy to lift and swim tonight. 

Due to the race tomorrow night I took it pretty easy but I did decide to run.  5 miles in 40:25 and then .3 cool down.  Afterwards I did Laura's Ab class and a few pull ups.  I think I will probably swim a little tomorrow or lift weights.

I wasn't sure where to put this entry since technically the race started at Midnight but they advertised it as the 7th so here I am.

A friend told me about the race and since I know alot of the people that were putting it on through Sandy City I thought I would give it a try.  I was a little apprehensive because of the start tim and I have never done a night time race.  Looking at the times from last year I thought it wouldn't be very competitve.  It seems like most decent runners are in bed at Midnight.

Preping was a little difficult because I didn't want to take a bunch of caffenie and be awake until 6 AM I did use my advair inhaler, I took 1 scoop of N.O. explode about two hours before and it contains some caffenine.  It was a little odd waiting for the night to pass as well.  Suzanne and the kids are still out of town so at least I didn't have to deal with that.  I tried to eat normal foods but I mostly skipped dinner and I went for a big Jamba Juice smoothie instead.

I got to the race about 40 minutes early had time to warm up for two miles make a few potty stops, stretch, and get fully hydrated. Orginally I was worried about the heat but it was 20 degrees below normal so it felt cool.  I think my body loved the temp but my lungs were not use to the cold air.

I have learned my lesson the last few races and I place myself right in the front row and when we started I took off.  The first 200 meters was a slight 2% downhill and I was at the front.  When we turned on to highland it had already thined out and 3 strong runners went past and I didn't try to stay with them.  I believe they were the top three finishers.  Going up highland it was a slight uphill and 4 other runners crept past.  I know I still started faster then I would have liked but any lost energy was more then made up for by not having to surge past other runners.  As we came towards the turn at 98th a couple other runners past me turning up the hill. 

The next part of the 5K was the most difficult part and it was not hard to figure out.  in about .4 miles there is a 120 foot climb.  This fact alone had lead me to believe that I should expect to add 20 seconds on to my Draper Days 5K time.  The fact that my right hamstring had been a little tight gave me some pause.  I am naturally not a strong up hill runner.  I was passed 4 more times  going up the hill.  I recgonized one of the runners from the Des News 10 K.  As we started to crest  hill  a couple more runners passed me.  We turned the corner and I could already feel the recovery kicking in.  My first mile had been 6:50 nothing impressive but I knew that the worst was over.  Before we turned our next corner to start the down hill I made a sudden surge and passed 3 runners quickly.  Hit the corner and started the down hill.  I really skinny passed me his name was Chad we talked after the race. 

I let Chad go but when we hit the down hill and I could feel everything ease up I hit the gas full throttle somewhere in there we finshed mile 2 in 6:10.  It was dark but I did have on a little head lamp.  I made a concsious effort not to watch the clock becausee I figured it would cost to much time.  I would have to guess the 1st half of mile 3 was sub 5 min pace then we turned the corner it was flat for a 1/4.  Then a short slight uphill turn the corner back the way we came. slight downhill and finsh strong.  Chad almost caught the next guy in front and when he did he surged and stayed just in front.  I excelereted at the end but never did kick.  My lungs stung a little but no leg pain, virtually no stiffness and no naseau. 

I was happy with my time 6:15 pace as compared to 6:22 at Draper and 6:20 at Des News.  I have lost a few pounds, trained hard, new shoes, and cooler temp.  On the other hand I think the course was far more difficult.  I expected to finish a little slower so that was good.  Most of the people in fron were much younger.  They had a lot more run this year I was told.  I think it was 378 or 382 so nothing to complain about.  All and all a good night.  It might have even been a Utah PR I'll have to check.

A little tired form last night.  I was hoping to lift tonight as well but not enough time with packing and I have to catch a plane. 

Headed to the TH and ran on the TM at 1% incline.  First 7.5 in under an hour held 7.7  pace until 11 miles then I started getting side ache.  I slowed down off and on but hey I am really tired.  hit 14.2 at about 1:53 or 1:54.  I did a lot of stretching and headed home planning to return.  It wasn't to be flight leaves to Seattle at 6:00 got to run.  All and all a good solid week.

Rest day and I needed it.  Hanging around the lake after arriving in Washinton and playing with the kids.  Got a quick nap.

Got after it early this morning.  Went to the track at Lakewood Highschool up here in Washington.   I am not sure if that is in Arlington or not.  But I wanted to avoid the concreate around the lake as much as possible, especiall;y since I wanted something exactly measured and I wanted to go fast with out killing the joints.  Mission accomplished 13.1 in 1:29:45 much easier at 50 feet above sea level as well.  I took some N.O. before and at 59 to 61 degrees I didn't drink more then a cup of water the whole time.  my first mile was the slowest and my last was in &7:01  2nd slowest.  I don't think I ever went faster then 6:38 slowed down after the half and hit 1:38:30. 

I really had the sensation that I could go further but no much faster.  From my reading I would start to judge that is a good sign.  It is probably a little artifical though due to the altitude.

The rest of the day was spent water skiing, playing with the kids and doing chores around the lake but I did manage to catch the nap.

Today was the slow day back out to Lakewood Highschool.  This time I brought Suzanne she ran 7.5 starting after me and ending before.  I told her to slow down because she has a 22 miler tomorrow.  After my first mile I was betwenn 8:20 and 8:44 pace total time was 1:26:30  Lungs felt easy.  Glad the legs were getting a break from the speed I always worrie about hurting something.

The rest of the day I spent water skiing and playing with the kids around the house.

Back out on the Track at Lakewood Highschool it was 61 degrees whe I arrived today.  I was supposed to do 20 + with Suzanne but when 4:30 arrived it was raining and she was to tired to go.  The kids had been waking up all through the night.  So we decided to do it tomorrow.  So I didn't get to the track until after 9:30.  I started pretty stiff and store but I was able to knock the first one out in just under 8 mins all the next eleven were sub 8 as well between 7:25 and 7:59 with the majority close to 8.  Total time was 1:32:56 for the 12 felt great.  I was a little bumped I didn't do the 20.  The rest of the day was spent water skiing and doing lake chores.

Suzanne made me take a day off.  I was okay with that until I messed my shoulder up big time waterskiing.

Shoulder really hurting

Day of Rest Recovering from 20 year reunion.  Travelling to Portland tonight to vist Grandma

Ran around Portland area for a couple hours.

Arm still hurting came in late not feeling to hot.

Ran on Tm at TH 1% incline for10 miles 1:17:28 plus a .3 untimed cool down.  Soccer practice is now in full swing.

Ran on Draper canal to 5k loop back on porter Rockewell and a little in the neighborhood.  Got My HRM working so I will have to start recording that.  Total time was 1:23:39

Rest for race and I am feeling very Ill shoulders is killing me. 

I guess I should be happy but I can't remeber the last time I felt this crummy after a  race.  To make matters worse after leaving Mapelton I went striaght Home to coach two different soccer games.  At least we won 2-0 and 11-1.  The sun wasn't kind my shoulder is killing.  Bowels, stomach, you name it I am in pieces.  I was very proud of Suzanne though 1:56:42 I think.  A major PR.  Mine was as well but I was hoping for better.  It was hot, no tail wind, oh well at least I can say the New Nike racing flats were amazing.

First mile 5:18 Hr 182 I was in the lead for the first 500 Meters.  It scared the devil out of me.  Where was Vick where was Moody.  I felt alot better when they passed me.

2nd Mile 6:15 Hr 173 much better.

3rd Mile 6:18 HR 175 hit the 5k in 18:27  a new PR

4th Mile 6:06 HR 175

5th Mile 6:40 HR 174

6th Mile 6:33 HR 173 Some where in here a new 10 K record

7th Mile 6:30 HR 174

8th Mile 6:16 HR 176

9th Mile 6:36 HR 178

10th Mile 6:28 HR 178 10 mile a new PR at 1:03:03  I thought I was about a mile ahead of last year.

11th Mile 7:03 HR 178

12th Mile 6:35 HR 177

13th Mile 6:59 HR 179

last tenth 38 secs Total Time 1:24:20 HRA 176 more details to come.

Day of Rest I can't remember feeling this sore in recent memory.  I think the stomach hurting kepting me from drink water and the body is all fall of lactic acid.

Stillreally sore I went to the gym class to do the abs but never tried to run.  All day long people asked me why I was limping.

Still really stiff but feeling better ran 7 and a .2 cool down started really slow at 6 mph and gradually turned it up the 7 took 63 minutes and change.  hopefuly I will feel a little like more like myself tomorrow.

A little tired last night I went to the Depeche Mode Concert. It was the first day of school.  Rather then spin in the afternoon I skipped it and did my run then.  Legs are still pretty stiff.  started and 6.2 and slowly raised up to 7.0 then I bumped up .1 mph ever time I ran a mile  HRA was like 141/151.  I still haven't uploaded it yet.  Total time for 10 was 1:22:40 the .3 coold donw I didn't keep track of.  The shoulder is improving it feels 70% now and I am doing an Ibuprofen regime.  Soccer tonight hopefully I will feel better soon.

Well at least I slept good went to the Abs class new instructor today.  The shoulder still continues to feel better.  I am hoping I can lift next week.  My toes now look terrible.  Anyway all the soccer and standing and running must be taking it out of me.  Nathan started school today so that messed with the routine.  All the kids are in school now except my baby.  Anyway maybe I can find the motivation soon.  So after the Ab class I hit the treadmill.  Suzanne joined me after a couple miles she was telling me how sore she still feels as well.  I told her this was just a good sign that we really  pushed it on Saturday.  We are both going long this weekend so hope I don't hurt to bad.

Todays run 5 in 40:40 then a .3 cool down.

Weighed myself today and did body comp 9.6% to 16.6% BF so that part is getting better.  It looks like I am back to where I was before Vacation so hopefully now I can shed a few more pounds before SG.  I am running long tomorrow so I wanted to take it easy but the legs have been so crapy this week when they felt a little better I turned it up just a tad.  Took about 3 miles to feel right and then I pushed the TM up to 8.1 MPH and held it there 8 miles in 61:59 plus a .4 cool down in about 4:20.  Hopefully I can hit it long tomorrow and get back on track for next week.

Well I should have ate more.  I took a couple Ibuprofen along with my N.O. Explode before I left.  Started slow and steady picked it up but by 19 I was slowing down.  I wanted to do 31 but lack of food I brought 80 calories worht of fruit leather and dehydradtion (scale said 170 when I got home) set in.  Suzanne was doing a 24  miler with her girl friends along the SLC marathon course and had my fuel belt. So maybe we need to get another.  Probably the dieting isn't the best idea for long runs.  I came home and started hydrating went to coach two soccer games another couple wins 5-1 and 2-0  and then Suzanne and I went to the temple and a much needed date.  I am feeling loads better now.

Rest day and the legs are feeling fine. Anxious to get at it again.  I ate pleanty tonight as well.   Starting to feel like I am back on the routine.

Went to TH to run on TM at 1% incline good tempo day ran 12.5 in 1:29:42 first mile was 7:51 after that I really started picking up the pace. HR was 161 average over 173 max.  Ran to the ab class for 30 minutes. Then cam back to do a .8 mile cool down and about 8 minutes of stretching. I took the N. O. Explode this morningin and I ate quite a bit last night I felt pretty good just a little bit of shoulder soreness.