Well here goes again

Ran super slow I was way stiff from yesterday.  Left house went down Draper Canal to the Park, ran the Draper Days 5K course came back up Porter Rockwell and then ran around through the neighbrohood.  HR was like 126/137.  Felt pretty warm as well.

On the TM at the TH First 12 timed then a .5 coold down all on the TM at TH at 1% incline then 10 minutes of stretching. HR 145/152 Total time for 11.7 1:32:39 other .5 untimed Felt good.

Before I went out I weighed myself today lost a little more and Body comp was 9.6 to 16.6% so I am getting a little closer. Ran out on trails and draper 5k started a little slow picked it up a little saw a friend on the trail and cursed for about .6 to catch up then a few more to home. Suzanne had a parent teacher conference early so I left early to come back to get the kids off. My AUnt and Uncle are visting so I talked to them and then took Brighton to the Gym for a 35 min ab clas and a couple more miles. 10.4 in 1:25:01 and HRA 142/166. Then 136/146 at the Gym for the last 2

Went to TH to run on TM at 1% incline I went real slow because I have a race tomorrow for the Swiss Days.  Normally I wouldn't run but when I'll I really care about is doing well at St. George I am just training through the rest days.  I think the next two week I'll do the same thing before I start to taper.  Time was 1:09:53 for 8 miles an HR was 134/140. Then a .2 cool down in 2:29 and 125 HR then about 16 minutes of stretching.  My Nephew got home from his mission last night so I ate like crap and also the allergies are killing me.  Looking forward to Sunday

Well I woke up at 4:00 and was out the door after the usual routine by 4:55.  I weighed myself before and after prerace weight at the house was 176.8 lbs and 8.2% to 15.7% Body Fat.  I felt very hydrated.  Post race and post race run I was 174 even 7.7% to 15.1% BF 

My stomach felt queezy again this week I didn't take N.O. or ibuprofen and about 30 minutes before the race I started to settle down.  I took some 5 Hour energy(caffenie) and some pseduphedrine along with some rolaids and and Imodium a couple bottles of gatorade some bread a banana, and a power bar.  Did my ususual 2 mile warm up and started to feel loose.  I used a port a potty down the road that was never occupied.  I saw alot of people there I knew both before and after.  No one from the blog that I knew though.

Race started I and I made a concious desion not to start to fast.let about ten people go and thenwatched another ten pass me over the first mile got chicked 6 times and I caught them all but one.  First Mile was 6:25 HR 162 seemed low but it was pretty cool out. 

2nd Mile 7:15 HR 166 whoops what happened I think I really blew it on this one but there is a big up hill.

3rd Mile 6:39 HR 169 at about 2.5 I knew the hardest part was over and Mentally gave a big sigh.

4th Mile started to make up some great time 6:29 HR 169 started to pass alot.

5th Mile had to be my best.6:11 HR 172 passed half a dozen people and I did so while drafting and passing with speed.

6th Mile mailed it in a little but some slight up hill 6:41 HR 173

.2 in 70 secs felt strong HR 176.

Overall my age group was way competitve for tis race this year.  Last several years I would have been 1st or 2nd Oh well.  16th Overall not to bad I though I would do better but I did run the day before and logged a lot of mileage this week. THey also said that there was a lot more people then normal.  I wish I could figure out how the alltitude came into affect.  I'll have to do some more research.  All I really care about at this time is St. George and trying to hit sub 3.

The shirt was one of the better ones I have received lately.

Day of rest after church went camping with friends

Camping, ATVing, Wave running, hiking with friends didn't make it back in time to go running I was very bummed about that.

Timed 13 miles then cool down for .2 miles at the TH on TM 1% incline I was a little chatty with people near by HR 149/157 on total including .2 cool down.  Afterwards stretched and did roller for 16 minutes

First mile 7:38 next ten at 6:53 pace hit 10 in 69:38 and 11 at 76:34 HR max hit 174 average was 162 but for Marathon pace it was more like 168.  I slowed down for .3 and gradually picked back up to 7:40 pace untill I hit 14  at 1:40:54 then .2 cool down over the next 2:46 all on the TM at TH at 1% incline.  After that did 18 minutes of stretching and roller this was a good tempo run I took the N.O. explode before hand

I did my loop again today.  Super slow HR rarely broke 130 and I would guess 121 was more the average.  Ran at about 10:14 Mile pace.  I felt pretty stiff.  I could feel a little bit of tendionitis in my right achilles but I might just be playing ticks on myself.  I am icing right now and I took some Ibuprofen.  Hard to figure if I should take it easy or continue to push it.  Last night I had triple header soccer practice and I scrimmaged alot with the girls. 

After my run I went with Brittany and Nathan to Dad's and Doughnuts at the ( and we wonder why there is an obeisity problem in America) school.  After that I headed to the gym for a 35 min abs class. 

Taking today off for the Achilles tedonittis.  I just want to make sure I nip it in the bud.  I did weigh myself today though.  174.8 8.4 to 15.6% Body Fat.  Getting closer to what I would like to see. 

I guess I could say first off that the overall place is the team place.  The division is mixed.  Are team was made up of Terry Bean (44) running the first leg, Anjee Chynoweth (43) running the second leg, Me Matthew Mackey (38) running the third, Erin Zundel (22) running 4th, and Nate Harward (25) run the 5th and final leg. 

I also know the race was billed and advertised as being 1/5th the distance 1/5th the pain.  But deep down I believe the course is short.  Terry's Garmin measured 5.08 and Anjee's Measured 5.09 I know the first leg is supposed to be slightly less but it looks pretty close to me.  I just don't think each leg is 5.2.

The race is a little bit of a party because every runner runs the same course as it goes on more runners get spread out and lots of people stick around.  I got there just before 6:30 because I was really the only one on the team who knew everyone.  I saw Terry first about 6:40 I had him run first because he had obligations with scouts and soccer that morning and I know he loves to go first.  Plus he was our fastest runner.  I know he blogged his own race results so I will leave you to read them at

http://oldbean.fastrunningblog.com/blog-09-12-2009.html

Needless to say, I thought he did wonderful and he brought us into a strong  3rd postion with a time of 32:38, I'll have to double check but I believe that was a few seconds then he did last year. He passed to Anjee and she took off.  She is an amazing runner and very fun to watch.  Where some people make running look difficult she makes it look effortless although as most people think she probably doesn't believe it.  I know Anjee from the gym and I have wanted to do a race with her for awhile so I was thrilled when she excepted.  She is extremly modest and like a lot of people extra critical of herself but when you grade for the sexes I don't come close to her speed..  Her time was about 34:52 which netted us 1:07:30  It was hard for me to remember exactly because I grabbed the baton hit my watch and saw the clock just as I wizzed by.

Before the race started I went to a father and sons camp out the night before.  I cam home that night late and woke up at 2:30 AM couldn't go back to sleep.  Pre race my tummy finally felt normal proably because I was up so long and I didn't eat much the night before.  I ate a power bar drank gatorade, took pseduphedrine, imodium, my stomach medicine prilosec, 1 5 hour energy and some N. ). Explode.  When Terry took off I warmed up a little and when Anjee was running a little bit more mixed in with a few potty Breaks.  I was fully Hydrated the scale show my BG at 7.8 that morning.  The achilles felt fine and I never noticed it. 

When Anjee handed me the baton I was in 2nd she passed one guy during her run.  The other guy was 40 seconds ahead.  The first mile marker was off and I hit it in 5:11 and I passed the first runner about 90 seconds later.  HR for 1st was 168 so I felt like I didn't push it to hard but I backed of a little because I didn't know the marker was wrong.  The 2nd mile marker came at 6:42 My HRA was 171  This is where you hit the big hill 95 foot climb in about .3 miles I really gunned it up the hill and pressed on Mile 3 came at 7 mins flat HRA 173,  Mile 4 is then down hill and I logged that at 6:27 HRA 173, the fith mile you go past the start and the crowds run down on a flat turn a circle and come back it took me 6:37 HR 174 last .2 in 74 secs.  It is a little off though because I passed the baton off to Erin towards the end I wanted her to get going and I took it from Anjee more towards the beginning.  I have been hitting the last bit in close to 70 secs all season.  Of course it could have just been all the turning.

I felt Great and we were at about 1:41:44  Last year Erin ran a 44:56 so I was expecting her at about the same but she came around a lot quicker in just under 41 mins.  I know she was pretty pumped about that as well.  Nate took off and cam back at the same time we finshed at about 3:02:47 I am still waiting for the results to be published.  All in all it was a good day.

I beleive we took 2nd overall and first in the Mixed but I am still waiting for the results I took off for a soccer game and everyone else was taking off as well.  Mikayla had a tie 0-0 and Brit won 4-3 after that we had other obligations and it was a long night.  But it was a great race and the team had a lot of fun. 

Rest day woke up early.  But I got alot of naps in.  no real pain. 

I rolled my ankle this morning.  Ugh.  Still made it to TH and ran on the TM 1% incline.  two sesssions the first in 1:02:53 for 8 miles 142/153 going Galloway style because the ankle now hurts.  2nd time 3.2 in 25:58 HR 140/147 this also included a .2 cool down.  Afterwords I did the ab class for 35 mins and then worked more on stretching and foam roller for another 20 mins.

Pretty good work out today.  Some were really fast 4 at 6:39 first at 7:20 then I cooled down for 1 and picked it up to 8.4 mphs for 3 more then 8.0 for the last 6 and a .4 cool down in about 4:10 HR was like 152/169 then 138/152 for the cool down.  I did stretching and foam roller for 16 minutes and left.  Maybe it was the pasta salad I had for dinner last night but I felt pretty peppy espically considering I didn't use the N. O.

Ran on the TM at TH 1% incline I should have ate more yesterday felt the bonking sensation after about 10 slowed down at 11 and then picked back up to finish total time was 1:43:20 this included some walks in the middle and my cool down at the end total HR was 150/158.  Afterwards I stretched and worked on the roller for 15 mins.

Mine In-laws drove in at 1:00 AM so not a lot of sleep glad I wasn't doing a super tough run. at the TH on the TM 1% incline. Run time for the first 10.4 was 1:23:41 145/155 HR then I did an ab class with Kat for 34 mins then another mile on TM.

Well the highlight of my day was probably weighing myself.  I guess I am lossing some weight no wonder I feel so tired.  Marathon with Suzanne is tomorrow she is pretty enrvous now.  Todays run pretty mellow but HR still got a little high proably not enough Carbs.  We celebrated Brittany's 9th Birthday.  Ran on TM at TH 1% HR 143/153 last .7 miles cooled down and walked then I did 20 mins of stretching and working on the roller.

This was the one I did with my wife.  She seemed to have a pretty tough time of it as the tempatures rose.  I was super proud of her for finishing even though she went a little slower then she wanted.  She bonked she got cramps and she still pushed it through and amazingly she is talking about next time already.  My Average HR was 119 and the only time it rose above 127 eas the two times I left her and ran hard to catch up.  But miles are still miles and my legs felt a little tired today.  Good week mileage wise.  Now I only have one race on the horizon.

Rest day feeling a little tight in the RIght IT band.

Woke up late and had obligations I did the abs class and some core work, foam roller stretching, a few pullups and leg weight splus a slow 2.4 mile run for HRM soccer practice as well.

Didn't sleep well but I didn't feel tired either first one warmup then 8 quick and one cooling down and .4 slowing to a walk total time for walk included 79:53 HR 146/160 in a hurry no time to stretch.

Went to the TH to run on the TM at 1% easy day and my left calf felt tight all day yesterday so I needed it. 10 mile run 1st one to warm up then about 7.7 mph pace total time 1:18:19 HR 140/147 proably was highest when I was talking to some friends.  After that I ran and cooled down another .7 did some leg lifting stretching and core roller.

Still feeling way tired calf is still pretty tight.  ran .75 easy did ab class and then another 4.85 easy plus stretching and foam roller.

Finally I felt well enough to get in a tempo run.  First mile was a warmup in 7:34 then I picked it up to Marathon pace or faster hit 5 mile at 34:44.  Then I slowed down to about 8.1 MPH to run it out. for 5 more totaly HR for the ten was 161/172  All done at the TH on the TM 1% incline about 73 degrees. after I ran one more real slow to cool down.  Calf didn't feel near as tight today so I kind of played this by ear.  I didn't use the N.O. today. nor have I for the last couple weeks.  Saving for St. George I guess.  I did finally get abunch of supplements I ordered so I am starting on those now. After did stretching and Foam roller for awhile.

HR 139/152 on streets and trails of Draper Last long run had a few good miles felt very strong

Day of Rest feeling good took a ice bath 20 mins on each leg.

Yesterday was my last Red Meat day.  Doesn't provide the best energy but I felt great when I left.  It was cold and because of Suzanne's obligations I left early to come back and get teh kids off to school.  I wore the head lamp cause it was dark.  streets and trails of Draper.  Felt faster but the heart rate never went up.  I went a little further then planeed and made it to the gym for Core class.  One more run left I am getting excited.  HR 139/149

Last run got up late thought about doing 8 but settled for 6 instead.  I havn't uploaded my HR yet but I think I was at 138/146 after did .8 cool down time for 6 was 46:23 felt fine I talked to gail alot.  ON TM at TH 1% did some stretching after.  Very excited to have last run done.  Massage today.  I am really starting to count down.  I got a little cold but I figure it will be gone by Sat.

Planned rest day.  Woke up at 4:30 a little watched TV and went back to bed.  Super excited feeling great never did make it to the gym for my strech session.  SOccer practices rained out which gave me more down time.  We had Ranch Chicken for dinner with Red Potatoes.  I ate pasta at lunch.  Feeling fine.