Well here goes again

Day of Rest flew to LAX

In So Cal on a TM I ran 9.1 in an hour and slowed from there.

In So Cal on the TM about 8.6 average pace 1% incline

Last time on TM in So Cal 9.13 in an hour slowed the last few.

Woke up late so I ran in the PM on the TM at the TH 1:13:42 for the ten plus a cool down.

I ran 5 in 40 minutes then a .4 cool down.

Well this was a solid effort I felt really good about where I finished, how hard I pushed, the way I ran the course, and the way I felt after.

Splits on the Garmin were

1-5:48

2-5:52

3-6:05

4-5:54

5-6:21

6-6:11

7-6:40

8-6:37

9-6:15

10-6:09

11-6:22

12-6:22

13-6:15

last .1 at 5:44 pace

I guess I probably could have done better in places but offer all it felt great.  I sat in front of Sasha on the way up and he imparted some wisdom and some good confidence.  Talked a little more after we got off the bus. 

Pre race I woke up at four and went through the morning ritual.  I took my stomach med, my Advair inhaler, Allegra, gatoraid ate a banana. took a 2 ibuprofen and 1 asprin.  I used a little vicks and a nasal decongestent.  I took 10 miligrams of glutamine, a little krealkline and left for the race.  Drank more on the way and ate a granola bar and more almonds and banas chips 50 minutes prerace I drank one of those 5 hours energies and took 3.5 mg of arginie.  My stomach was never queezy so I didn't take anything for that.  I felt lose before the race. 

Then I took off.  I felt a little conservative maybe because of the down hill.  After a couple miles it was rare to see anyone move postion it only happended a few time I went from 17th to 14th.  Had a few conversations along the way.  At the turn around I went the wrong way but it only cost me a few seconds.  The three guys infront of me went about a half mile before realizing there mistake.  Besides that the middle was pretty uneventful.

At the .25 mile mark a spectaor who looked like a good runner told me to surge and finish strong. That spurred me on a bit although there was no one close in fron or behind.  After the race I spent a lot of time talking with the guys around me.  There were a lot in my age group I will be lucky to get 5th and I didn't stick around to check it out.  Talked to a few friends and headed home.  It felt great. 

Still on a high I went to the gym before going home and ran 4.3 more plus I biked for 15 minutes plus about a .2 mile warmup before the race.  Came home showered and even caught a little nap.  I guess I am now ready for the second half of my day.

Day or Rest. It is a little boring with my wife and kids out of town.  legs feel great the only thing that hurts is a couple of popped blisters.

Did 2 miles on the elliptical and Kat's AB class

I ran real slow 1st one in 10:00 then a potty break next one in 9:10 then 8:40 last half at 7 mph.  Then I biked for 50 mins in lance's class few 25 pullups 25 chin ups and a little stretching.

I lifted weights with Bobbi I am still resting the hamstring.

Flew to Washington not time for anything.

First 22 some with Suzanne then a little fast the last bit essential it was 5 loops around Goodwin plus a little more.

The 9 at the Oly track were all under 8 mins went a little slowere going there and back.  This was between 11:20 and 12:40 and very hot time 1;21:16

Day of Rest traveling back to Utah from Portland, stopped in Boise for a little bit.

traveled home yesterday got in late.  I just didn't get it done.

Ran ten on the TM and then I did spin with julie for 50 minutes then I stretched and did a few pullups.  The run was pretty fast but I slowed down the last 2 miles to 8.6 spent most of my time at 9.1.  Time 1:07:21

First 9 in 1:07:15 then I did Bobbi's weght class for 50 minutes then I ran another 1 plus a .2 cool down

ran the 8 did a .4 cool down untimed then Abs and stretching while talking to Debi

Resting went to Temple

Not what I expected but still decent.  I will add details later.

Day of Rest post Race I really needed it.

40 mins on elliptical, 30 min abs some pullups and stretching.Post race I was really to tired to do anything.

Ran 7 on the TM pretty slow HR was about 133/160 then 50 Mins of spin with Julie.  Time was 55:31

1117 cals I ran 8 then I lifted with Bobbi for 45 minutes.  HR was 153/161 time was 57:43

Ran ten on the TM at TH HR was about 156/164 I guess I felt pretty good the hamstring isn't to tight but it still hurts on the back right.  Then I did Abs with Carol and a little stretching and to much talking.  Time was 1:10:50

Ran 10 feeling a little tired. 141/145 then a .3 mile cool down in 4:21  ATime was 1:19 for the ten.

Long run with Suzanne super slow 11:30 the first 19 or so a little faster by myself the last 10.  I won't mention the total time.  I can say I was in no hurry.

Day of Rest legs feel strong left foot a little tender where my arch should be

When I got to mile 9 I slowed down for 9.0 mph to 8.4ish I started pretty slow as well.  Then I did a .7 cool down in about 6:21 that I didn't add into my time.  Plus abs with Bobbi and a little more stretching.  HR for the run was about 164/170 I would guess  1:08:39 WAS MY TIME FOR THE 10

ran 8 miles HR was about 142/150 then I did 50 mins of spin with Julie and left to work. High weight 172.6

TIME WAS 58:58