Well here goes again

Body Comp 184.4 lbs. 8.9 to 16.2 % BF felt good ran outside HR monitor had problems but it was like 147/165.  I ran 11 of my mile at the Alta HS track I tended to go along the track alot faster and My Foot pood was measuring off about 2.5%. 2:56:43. 

IN the PM I lifted for 40 mins upper body.   

181.6 lbs 9.5 % to 16.7% BF. Day off rest.

Body Comp 182.2 lbs 9.7 to 16.8% BF.  I felt great even after the 20.7 I ran on Saturday.  I am definitely starting to feel some fine-tuning with the legs where I don’t feel near as fatigued.  I ran 12 on the TM at the TH I started to warm up and picked up the pace immediately going pretty strong the 2^nd 3^rd and 4^th miles.  Then I slowed down a little and kept a strong pace the last 7 miles.  I ran at a 1% incline the first 8 miles and then 0% the last little bit overall time was 1:29:50 HR 159/171

Body Comp 180.4 lbs 10.2 to 17.2% BF I felt pretty darn good.  Achilles seemed to be doing pretty good considering yesterday’s intensity.  11 Miles on TM at TH at 0% incline working on Lactate Threshold so I tried to stay slow and constant even though that meant bumping the speed down a little.  Time 1:32:10 HR 140/147 watch measure 11.2 it was 11.0

Upper body lifted in the PM at the TH for one hour HR 130/152.

Body Comp 180.4 lbs 9.8% to 16.8% BF.  Post election new gave me a bit of Insomina and I didn't sleep well.  Ran at a 1% incline on the TM at the TH I felt tired HR was 156/163 10 miles watch was a little off 1:18:20.  Cool down walk jog HR 138/160 in 3:52.  After that  12 mins on the foam roller HR 100/114

At Lunch Spinning with Trish 52:36 HRA 150/172 Followed by foam roller core leg weights 27 mins at HR 108/139

I got the Flu

Still not doing so hot.

Suzanne got the Flu and I am feeling a relapse I will psot details on Monday.

Everyone in the house has now had the flu and I am feeling a relapse

Sick

sick

Still not right

Body Comp 178.8 lbs 12.1% to 18.5% BF  Feeling much better I would say at almost 90% today.  Foot pod Battery died so I ran with out it 6 miles fast on TM at TH at 1% incline.  First mile was 8:10 so I obvisoulsy speed up a lot.  The last few were sub 7 body still isn't quite right but achilles inflamtation has gone down.  HR 162/181 43:09  Afterwards cooled down and ran and walked .5 miles HR 156/182. Then I spent ten minutes on the roller and stretching out. 

 Body Comp 177.4 lbs 11.4 to 17.8% BF.  Still feel like I am recovering but I felt much stronger.  10 miles on TM at TH 1% incline HR seemed kind of high but I am sure it was right on.  It just seemed like I wasn't running that hard.  I am sure this is lingering effects of poor nutrition and FLU recovery.  HR 159/170 1:19:09 watch measured 9.85 on right food.  I just had to replace the battery.  Cool down walk jog .3 miles  3:31 159/169.  Core roller stretching out 15 minutes 105/125

Body Comp 179.4  lbs BF 11.2% to 17.9

Body Comp 176.8 Lbs 10.4 to 17.2 % BF Day of Rest.

In LA for conference.  Didn't get er done.  It was a brutal 16 hour day.

still in LA so with all the fires I ran on the treadmill 10 miles first 4 really fast and then I just kept the HR high the TM said 172 and and it took 1:15:58. I love running at eleavation but the hotel gym was like a sauna.

still in LA I ran 10 this morning on the treadmill. It was the same one I used yesterday but the room was much cooler.

I ran at a 1% incline but what was odd was that the TM was 41 secs slower than my watch my watch read 1:20:38 for the run. I am still transfering software to the new laptop so I haven't been able to upload my polar for awhile but I would guess by watching my HRM that my HR was 156/168.

Great to be back in my on bed and run on my city streets.

Body Comp 177.2 lbs BF 17.2% to 10.5%.

I ran on the streets and trails of  Draper.  Best feeling run in a long time and the weather felt great.  It took me about 1:31:00 My HR was about 148/155 but I still haven't uploaded with the new software and all.  After words did a little stretching.  My right hamstring was tight when I started but I forgot all about it until right now.  Achilles still seems to be healing and I am always a little nervous when I run a strong pace on the cement.

Body Comp 179.6 Lbs 9.8% to 17.0% BF  I felt pretty good.  Feels like I have a very mild shin splint coming on my left foot.  Maybe I bruised it and I just don't remember.  Any way I ran at the TH on the TM at 1% incline I ran my first 6 in 44 mins then ran for a quick potty break and cam back to run 2.5 more my total time was 1:01:47.  I had to cut it short because Mikayla was receiving a principals pride award.  Hopefully I will make it up tomorrow but traveling to Boise tonight and driving all day tomorrow will not likely help.  HR was about 157/174 I still haven't gotten a chance to upload it yet I am still figuring out new computer.

Driving up to Washington.  The calf felt tight and I watched the BYU game so I never did get a chance to run.

Body Comp 180.2 10.2% to 17.3% BF yes I did bring my scale to Olympia.  My calf is feeling extremly tight I was planning on resting today any way but now I wonder how I will be doing tomorrow.

Body Comp post run 177.6 lbs  9.9 to 16.9% BF.  I am up in Washington in Olympia and I ran most all but one mile on the OHS track.  I know it sounds boring but after running on treadmills this is highly entertaining.  Felt pretty good although a little tight when I started.  Took a VPB at mile 14.  Yesterday my left calf was feeling very tight but today it seemed almost to have disappeared.  It took me 2:37:48 HR was like 142/150.  I still can't upload yet.  Running in the Northwest always makes me feel like it is so much easier.

Body Comp 180 lbs 9.7 to 16.9% BF I felt a little sore at the start but by mile 4 I hit 7:15 pace after mile six slowed down to 8:00's then a little slower hear rate droped ran a couple quick 200's took a VPB off the clock for about 2mins.  I did all this at the OHS track again.  legs felt strong the whole way and the temp was great. Total time 2:11:53 HR about 140/156 still can't upload

Body Comp 180.6 lbs 9.1% to 16.4%  I went out on the OHS track again I warmed up a lot fast and after the first mile I was clipping along at Sub 8’s until the last mile when I ran home.  Heart was pretty low for the speed and time.  153/161 would be my best estimate by watching the watch but I still haven’t uploaded.  Total time was 2:03:20  I felt strong the whole way the last couple mile I worried about pulling something due to the cold but I felt great for the most part.

Body Comp 178.2 lbs 9.8% to 16.9% BF.  I had a headache come on last night.  Suzanne was really wanted me to take it easy so I did.  I ran my first 4.38 with Suzanne and her sister Kristine.  Kristine is running a half Marathon on Sunday in Seattle so we took it easy it took about 46 mins and as soon as they were done I kept running to give me 10 miles.  The last little bit was alot of fun because I saw my son Nathan and his cousin Nathan walking with Uncle Stephen.  Nathan said "I am faster then you dad" I said lets race to the fence we did and he did very well after that he ran the last 1/3 of a mile with me back to the house.  It looks to be a great thanksgiving and I am feeling much better.  Overall time was 1:35:53 and my heart rate was very low looking at the watch I would guess it was 127/151.  It always kills me how difficult in can seem to run slow even when my heart rate is at 110.  I guess it is jsut trying to go no faster.

Body Comp 178.8 lbs 10.2 to 17.8% BF.  I felt well rested going into this day.  Even after waking up at 4:00 AM to go shopping.  After we were done I cam home for a quick nap ate and left an hour later.  I jogged and walked the half mile over to the track with kids My Nathan his cousin Nathan and Mikayla they ran and walked two miles each.  You can tell that soccer season has been over for a while because they weren't to quick.  I ran 18 and all but my last were sub 8.  I was going 7:30 pace until the last mile when I really slowed the ran and wind didn't help.  The memory filled up on my polar at about mile 15.9 which made me mad.  I was distracted by a bunch of guys playing flag football.  They were pretty decent too.   Anyway the whole 18 miles took 2:16:33 and then I walked a half mile back to the in-laws.  I felt pretty dead but I have been going pretty hard all week.  HR was like 157/164.

Body Comp 177.8 lbs BF 17.3 to 10.4 Ran at the track again with Suzanne and her Dad now Brittany wants to go so I think I am going back 1:34:36 HR really varied as did the speed.  136/155 I would guess.

Brittany got jealous of Nathan and Mikayla yesterday so I took her out for two more.  Here best was the mile in the middle she did in 12:34 a little slower then what she was doing last year but she is out of season.

Planned Rest Day,  Drove back from Portland to Draper.  Had lots of fun being with the kids