Well here goes again

very slow

very slow

Went pretty quick and then slowed down a little towards the end.  Time 1:29:43 HRA 148

Body comp17.5% to 10.5% 182.2 lbs

Body Comp 17.3% to 10.4% 181.2 lbs felt a little tight in left abductor left hamstring achilles starting to feel pretty solid.  Massage helped have appointment with chiropractor.  1:27:16 resting rest of week because of obligations and race

In all fairness I have no idea how many teams were in our division.  I ran the first leg in 34:52 Mile 1 6:18, Mile 2 7:04 (it had a pretty big hill and I did not want to hurt myself over this), Mile 3 6:58 HRA 180, Mile 4 6:39 HRA 179 most of the downhill on this mile) Mile 5 6:41 HRA 183 very flat and I did some fighting here.  I could see a few other runners chasing me down. Last .2 in 1:12 HRA 187 really found my oats here especially considering there was a lot of turns in the final stretch.

I was chasing down two guys and finished third in my heat 54 runners I am assuming most of the best runners went 1st and last they didn't do a lot of breaking down of times unless I wanted to do a lot of math what I did do I guessed I was about 5th or 6th but in all fairness the last legs were quit hot temperature wise but I also guessed the first leg was about 50 feet longer.  

I felt strong when I did it but my overall HR was a little higher then normal.  This is probably a sign that my overall fitness has falling the last two weeks with so little high HR miles.  HRA for the race 179.  I am using a different monitor than normal because I sent my other one in to the shop for repairs its done and they are sending it back this week so hopefully I will have it on Saturday. 

Feeling tight this morning when I ran my 23 last run over 14 before St George.  I will still be crossing my fingers.  It was kind of fun to do it with a few teams from the gym.  The women took 1st place.  I was pretty surprised by our team I figured 15th to 25th.   Felt good to feel some speed. Did 1.8 warm up before race then I had to jet to do soccer pictures and a game and came back to watch finish.  Wife locked keys in car during her leg so I had to borrow a friends it was pretty crazy.  Glad to have my eyes set on St. George.

Body comp 18.0% 11.1% 183.2 lbs felt tight and tired from race on Saturday.  went 8.5 came home to get my braces and then went 14.5 more stopped to go the bathroom and stretch achilles every couple miles.  Took 3:55:05 HRA 126 Hope it goes better tomorrow Chiropractor appointment this afternoon.

Body Comp 180.2 lbs 17.2 to 10.4% BF Went to TH a little late ran on TM 0% incline

6 miles 1st 9:41, 2nd 8:59 - 132,  3rd 8:27 - 132, HR quit working 4th 8:10, 5th 7:28, 6th 7:14, 49:53 total between 4.5 and 5.5 it took about 6:48  I think my third 1/4 was about 82 seconds.  Achilles was tight at first but eased up.  I would guess about 140 HR total time was 49:53. 

A few hours later I cam back to spin for 55 minutes in class HRA about 145 achilles felt fine.  Afterwords did about 20 minutes of stretching and core work.  Felt good to do a little speed even if only for a few minutes.  I think running on the TM didn't feel near as hard but I have been stretching the achilles like crazy. 

I think I might try and do a little more on the Tread Mill just to help the healing plus it is easier to do speed and stretch out afterwords in the Gym. 

Body Comp 180.2 lbs  17.6% to 10.8% BF could have slept a little more.  Went to Tree house.  Ran on Tread Mill 0% incline

9:18, 8:32, 8:10, 7:56, 7:49, 7:38, 7:26, 7:16, 7:05, 6:55 total 1:18:10.  Felt very strong in cardio but my achilles still felt weak although not extremly strained.  148/164 HR I would guess old monitor needs a new battery. 

Did  apost run cool down jogged down and came to walk .5 miles 5:49

Afterwords 19:37 on the roller and stretching, 15:58 on the core situps, roman chair, ball, back, 19:30 working inner legs and talking to Darren,

Body comp 178.2 lbs 17.2 % to 10.6% BF I was probably a little dehydrated and felt it in the run.  Didn't eat quite enough last night.  Soccer practice and all. A little tired from the weights and speed yesterday.

I ran on the TM at TH 10 miles 0% incline Achilles felt a little more strained then yesterday.  Mile Splits 9:19, 8:13, 7:53, 7:52, 7:47, 7:46, 7:47, 7:47, 7:43, 7:36, Total 1:19:50.  I felt a little tired but people told me I looked relaxed, it was hot inside and the lack of food energy probably affected me.

Afterwards I Jogged and Walked half a mile cooling down. In 6:08 and I followed that up with 18 Minutes on the roller and stretching, 14 minutes on the core, 3 minutes of leg weights.

The right side from the lower Knee to the glut is tight.  I think as I start to reduce mileage it all should loosen up it usually does.  Lots of stretching using my massager last night.  I should hit a 1000 miles tomorrow on my excel spreadsheet.

Decided to postpone 14 miles until Monday.  It worked with my taper and I though t I needed the rest.  Feeling pretty good. Busy with Brittany's 8th birthday and Mikayla's soccer game.

Felt great again.  Hope I can sleep well again tonight feeling strong but sitll aware of tiny aches planning on 44 miles in four days this week and one day of spinning.  BF 10.0% this morning 180.6.  I thought that was good after all of the pizza and cake from Brits Party.

9/22/08 Body Comp 181.6 Lbs, 17.7% to 10.7% BF I felt well and expected to do a little speed work. I had trouble falling asleep last night and took two Excedrin PM it was all I could do to pull my but out of bed this morning.   

9:19 HR 128, 9:00 HR 130, 9:18 HR 132, 9:40 HR 129, 8:54 HR 133, 9:22 HR 136, 9:42 HR 131, 8:36 HR 133, 8:48 HR 139, 8:54 HR 139, 8:30 HR 138, 8:30 HR 139, 8:56 HR 144, 8:46 HR 139, 14 miles Total time 2:06:22 HR 135/150 couple of water and potty breaks, It was freezing cold and windy.  I should have dressed better than tights and a long shirt.  I looked liked a drowned rat when I cam home.  It was nice to have my polar back from the shop it seemed like it was measuring right on.   Regular out door course about 350 to 400 feet of climbing

Body comp 181.4 lbs 17.4 to 10.3% BF , Brighton didn't sleep well I think he is coming down with something so I was up and down.  I had an IEP meeting for Mikayla so that shortened my plans.  I wanted to do a little bit of speed but I forgot my HRM trying to get to the school on time.

 Ran six miles on the treadmill.  The faster I went the more off the pedometer got.  I clicked my miles when I hit them.  For HRM so I just used the watch I would guess I was 156/177

Started slow picked up speed and then cooled down all on TM at 0% incline. Mile 1 9:01, Mile 2 7:34, Mile 3 6:39, Mile 4 6:03, Mile 5 slowed to jogged walked a minute and then ran at * min mile speed. 8:32, Mile 6 7:59.  Total time 45:50 then I jogged and walked a half Mile in 5:52

Body Comp 182.2 17.0% to 9.9% BF felt very strong after lack of miles yesterday.  Ate late after soccer scrimmages. Slept well.  Crazy night Mikayla had to fill out a police report with her friends on crazy drunk guy.

 12:15 class spinning with Trish, Suzanne came along.  HRA 144/167 but I forgot to turn watch off, on 5 minute cool down and stretch otherwise I would have been close to a record.  57:14

 Ran 4 on the TM at 0% incline after the first mile I just stayed at 8:00 pace HR143/149.  This was right after my spin class for 57 minutes. HR , 137, 143,145, 145 felt fine.  I was wearing new shoes to try to break them in.  Just incase I decide to use them for St. George.  Ran because of hurried day yesterday.  Achilles feeling lots better really started working it again yesterday and taking Ibuprofen again.

 Hard Roller and stretching for 12minutes after I was done.  Had to get out of there quick. 

Body Comp 183.0 lbs 16.9 to 9.3% BF Ate late again but felt fine.  Ran outside on streets and trails of Draper.  Draper Canal down and back and the draper 5k course.  Watch measured short especially when I speed up.  Achilles not to terrible.  I dressed for the cold and it was pretty warm.  I should have worn my shorts.  I was glad I at least shed the long sleeve shirt when I was out. 

 Mile 1 8:49 HRA 137 foot pod measuring short, Mile 2 8:15 HRA 147, lost at least .13 miles the first two.  Mile 3 9:16 HR 147, Mile 4 8:13 HR 145, Mile 5, 6, and 7 all measured by course Mile 5 7:36 HRA 151, Mile 6 8:20 HRA 153, Mile 7 7:51 HRA 152, Mile 8 9:36 HRA 141, Mile 9 9:29 HRA 137, Mile 10 9:22 HRA 138, Mile 11 9:38 HRA 137.  Total Time 1:36:29 11 Miles HRA 144/157.  HRM seemed right on which makes me think I am still a little tired.  Dropped 4 lbs while I was out only stop for water was during mile 4.  I am sure I lost a little power due to dehydration and the last 4 I was just slowing down intentionally. 

 Afterwards stretched out and did roller for 18:30 minutes right Achilles still feeling tight I will work on it today.  Already popped 4 Ibuprofen.

9-26-08

Body Comp 180.4 lbs 16.4%-9.3 BF,  Brighton was up again off and on during the night.  It looks like I caught his cold but now he is teething.  Molars must be coming in.

This morning was a planned rest day.  I spent about 20 minutes with my Achilles in a bucket of ice.  So relaxing lol.  Anyway it seemed to reduce more inflammation.  Afterwards I just kept rubbing it down trying to get fluid up and out of it.  I am still planning just 10 miles tomorrow and then two light days next Monday and Tuesday hopefully that will give me time to rest up.  7 more days tell SG.

Suzanne said the cold only took two days for her to get over so I am excited for that.  In laws fly in late tonight for Brit’s Baptism tomorrow. 

9/27/08 Body Comp 181.6 lbs 9.9 to 17.3% BF 

 I had a really bad cold and took some cold Medicine.  10 Miles on streets and trails around Draper.  1^st Mile 9:01 HRA 133, 2^nd Mile 8:30 HRA 143, 3^rd Mile 8:40 HRA 145, 4^th Mile 9:00 HRA 143, 5^th Mile 8:18 HRA 145, 6^th Mile 8:30 HRA 154, Mile 7 8:46 HRA 152, Mile 8 9:16 HRA 146 Mile 9 9:04 HRA 142, Mile 10 9:22 HRA 140.  Over all time 1:28:30 10 miles.  HR 144/162

Body Comp 182.2 lbs 9.3 to 16.7% BF range.  Sleep interupted by getting up and down with Brighton.  Achilles still improving.

9/29/08 Body Comp 182.6 lbs 9.5 to 16.5% BF ate pleanty on Sunday felt rested.  Ice bath again last night on achilles 

8.1 Miles on streets and trails of Draper.  I took it very slow Cold is feeling better didn’t notice Achilles for two miles.  1^st Mile 9:14 HR 131, 2^nd Mile 8:31 HR 132, 3^rd Mile 8:37 HR 132, 4^th Mile 9:19 HR 134, 5^th Mile 9:23 HR 133, 6^th Mile 9:28 HR 132, 7^th Mile 9:26 HR 130, 8^th Mile 8:59 HR 132, last 1/10^th 1:13 HR 123.  Over all 1:13:42 HR 132/141

Body Comp 180.2 lbs 9.6 % to 16.5% BF felt well.  Brighton woke up in the middle of the night but I felt well rested.  Ate spaghetti last night. Homemade from my garden. 

 Ran 6 miles HR 145/154 52:14.  Ped was off I think it was closer to 6.36.  1^st Mile 8:41 HR 137, 2^nd Mile 8:21 HR 143, 3^rd Mile 8:53 HR 143, 4^th Mile 8:34 HR 147, 5^th Mile 8:50 HR 149, 6^th Mile 8:52 HR 147.  Felt pretty good icing and Ibuprofen helping Achilles.