Well here goes again

Body Comp 180.2 lbs 9.3 to 16.6% BF.  I felt good I ran pretty hard on the streets and trails of Draper It took 1:19:30 but I think my total was closer to 10.2  HR was 155/165.  It was quite warm out and I was a little over dressed. 

Body Comp 179.4 lbs 17.2% to 10.3% BF ran the same course as yesterday but this time the Polar measured 10.3 I think 10.1 is more like it.  Much slower pace today and it was very windy.  HR was 136/146 and time was 1:32:16.  I was feeling a little tight last night.  We set up the Christmas tree.  I took a muscle relaxer and that helped.  With the gusty wind I felt no need to push it.

Body Comp 177.4 lbs 8.9 to 16.3 % BF.  I felt like crap this morning kids have had the cold along with Suzanne at Work both my brother and coworker have colds.  Some how I got motivated and by the time I was done with the run I felt great and very chipper.  I ran 10 Miles on the TM at TH 1% incline total time 1:16:34 HR 157/167 1451 cals.  Hamstrings still feeling tight. 

Headed back to the Gym for Trish's Spin class at lunch 50 mins 152/170 after that 35 min of core work and some leg weights

Body Comp 177.4 lbs 9.5% to 16.6% BF.  I hadn't planned on going so fast especially after the way the biking killed my lower quads yesterday. But I felt a little spunky and I really nailed this one.  Same course as Monday and Tuesday outside.  Watch measured a little short but on the measured course I could see it was dropping a little more then .03 a mile so it might be closer to 10.3 then I thought but for now I will call it 10.1  I'll have to get someone to run it with me with a Garmin.  Essentially, I am leaving my house hitting the Draper Canal trail to the for about 2.7 miles to Porter Rockwell trail for .8 to the Draper Park running the Draper Days 5k course in reverse back to the Porter Rockwell trail and the way I came.  Today it took 1:14:38 HR was 157/164.

Body Comp 175.6 Lbs 9.6 to 16.6 % BF.  Felt Good I went to the TH and ran on the TM.  1% incline HR was 150/158 Time was 1:19:52. 

Body Comp 179.6 16.6 to 9.1 BF In the morning.  Long day We had an HP party on Friday Breakfast with Santa early Saturday put up Christmas lights and went shoping befroe we got the runs in prior to Stake Confernemce all this while watching my friends three kids for the weekend while they were out of town and the extra kids were the easy part.  Suzanne and I finally started running at about 4:15 in the afternoon.  We ran six togther slow for her and me she finally picked it up the last mile and we did that one in 9:45 total time for the 6 miles was 1:03:49 HR 141/42.  I put on some extra clothes and took a potty break and ten minutes later I was out the door for 7.4 more it was totally dark 5 mins in.  I ran into a couple deer which is always scary in the dark total time was 57:09 HR 147/159

Planned rest day even got a long nap.

Body Comp 178.6 lbs 16.9 to 9.6% BF Felt well rested it was cold out.  Got the kids off to school and then I did the same route outside that I was doing the last few weeks. HR 148/157 time 1:20:51 Felt pretty good besides the cold getting to me the second half.  Suzanne's Cold seems to be getting worse I would have though after a week she would be feeling better. 

Body Comp 178.4 Lbs 16.7 to 9.7 % BF slept well.  Great run hit 5k in 21:07 10 K in 22:11 then I started to back it off 8.4 miles for the hour and 11 miles in 1:19:24.  Really felt strong.  The first mile was the hardest then the second.  I think that is because I really hadn't warmed up yet.  Thought about pushing the speed longer but I didn't want to pay for it all week.  My form remained great through the whole tempo.  It was a bit of a break out run for me.  I ran the whole 11 miles on the tread Mill at 1% incline which makes it all the better because it felt like a sauna.  Afterwords I jogged and walked another half mile in 5:27.  HR on the run was 163/176. 

Body Comp 176.4 Lbs 16.9 to 9.7% BF Ran on the TM at the TH at a 1% incline legs were a little tired probably from yesterday.  The slow pace felt a little forced and it was extra hot at the TH.  I even ate spaghetti last night.  Anyway 1:19:55 for the ten and the HR was 147/154. 

In the PM Spinning 50:20 HR 154/168 followed by a 41 Min core work out, stretching  and leg weights 106/145.  Felt a little more dead then noirmal.  

Body Comp 177.6 lbs 9.8 to17% BF Maybe the last two day caught up to me a little or maybe it was the lack of sleep.  This mornings run felt like I got slammed by a bus.  It was wicked cold and I felt tight and a little depleted.  1:23:56 for the 10.1 loop.  HR was 137/146. 

12-12-08

Body Comp 179.6 lbs 16.8% to 9.5% BF, Before I even get started I felt crappy.  Yesterday post run I ate my cereal and waited for a customer to come in for lunch and she was late very late.  Didn’t end up eating until a little after 3:00 we ended up eating at Rodigzio’s (it is a Brazilian all you can eat meat house with salads) which would be about my last choice under the circumstance.  So there I am stuck eating the endless supply of meat and feeling starved.  I can’t go to the salad bar because we end up talking the whole time and it would just be rude.  So we drive back to the office hit traffic and get back by 5:15PM then I catch up run home to get Suzanne and head off to Our office Christmas Party at 7:00.  The party was great and lots of fun but we ordered 10 days ago and so yes now I get another New York steak which was fine but my body is dying for carbs.  So where yesterday I felt like I got hit by a truck today I felt like I was dragging the truck.  Ran 10.1 slightly different route few more hills and climbing.  1:19:55 and my HR was 149/163I ran the first half considerably faster then the second but just felt no energy.  I am making sure not to much protein today and more carbs.  I still have a headache from the lack of energy.  And no I didn’t get the Wicked tickets.  Suzanne thinks bringing the girls to Boston and heading down to New York would be lovely.  Somehow that doesn’t seem like the way to get a PR.

Body Comp 178.6 lbs 16.8 to 9.7% BF Well I was feeling a little better today.  I knew the weather was supposed to be changing but I got out just after 7:30 AM.  I felt so tight the first 3.5 miles and I was trying to convince myself that I was sick and not up to this.  It was cold and I was tight.  A couple miles later I was really starting to fly a few miles later that’s when I spotted my first snow flake. 

Running South wasn’t so bad and East wasn’t either but when I turned North on 13^th my second time around the Draper Days 5K course in reverse the wind was punishing and I was debating with myself how much longer I would go.  So when Suzanne showed up after my second time around I was that much happier.  I ran around in the parking lot while she warmed up and then I zigzagged behind her most of the time running back and forth.  Suzanne was complaining about the weather immediately and that gave me the incentive I needed to tell her it wasn’t that bad.  The funny thing is as we were running all along with the wind at our back I knew it would get much worse when we turned east and worse still when we ran north sure enough it did.  I tried to convince Suzanne to run close behind me to let me block the wind but she wouldn’t do it.  She likes a healthy gap or to run side by side.  She threw in the towel after 1 three mile loop she had planned on six. 

Later on she told me she was mentally weak and I was mentally strong.  That sure builds the male ego but I told her all the mentally weak were still at home looking out the window. 

When she left she gave me her much warmer mittens which I was grateful for one more brutal loop and I headed for home.  I was grateful on the return trip I was running mostly north.  It made things much nicer having the snowflakes fall in front of me rather than pelting me in the face so I couldn’t see.  By the time I returned home I had gone 20.3 miles 10 before Suzanne at 1:23:20 HR 143/157 and 10.3 after 1:32:29 HR 140/150.  Somehow the two inches of snow that fell while I was out along with potty, and water breaks should be accounted for but the clock was running the whole time and although it looks like a lousy time it was very challenging mentally.

Body Comp 178.4 lbs 16% to 8.5% BF.  I know this is supposed to be my day of rest and it sure felt like I needed it.  After the run yesterday I needed it.  After returning home and eating and showering the whole family cleaned house for four hours.  Nathan’s room was especially bad.  I love organizing right before Christmas to figure out where things will go, what they have, what they don’t use anymore from last year, and to let the kids know what a burden there possessions can become.  Nathan helped me with his room and we were able to throw a lot out.  Brighton loved all the new found toys he has.  After that it was out shopping with Suzanne then I dropped her off and picked up Mikayla and Brittany to go Dress shopping and buy a Christmas present for mom.  Then back home to grab a quick bite before heading down to the BYU game with the three older kids the game was an 8:00 PM start so by the time it was over and with snow falling we didn’t get home until close tell 11:00.  So then with early church, a quick bite after church, off to a homecoming, back to the house to home teach 3 of my 7 families, off to Ward choir to learn a  new number to be performed at the Stake Christmas musical  an hour later, and  two hours later we were home and I fell asleep before I knew it.  Yea I really need that day of rest.    

12-15-08 Body Comp 180 lbs 16.6% to 9.1% BF.  It seems amazing that I weigh this much considering that fact that I never remember sitting down to eat much of anything. Maybe it was all the cookies or eating late or the extra cottage cheese that always seems to help with muscle recovery.  Anyway I felt a little tight but strong and in spite of my previous post well rested.  It is freezing cold out and icy so after getting the kids up, bathed, dressed, feed, beds made and on the bus I headed to the tree house.  The goal today was to run easy as close as possible to 8 Min mile pace while watching breathing, form and pace to keep heart rate as low as possible.  TM at TH at 1% incline total time 1:19:55 HR 144/150 so I would say mission accomplished although I would still like to see the HR average at 140 for the pace prior to Boston only 126 days to go.  In this weather the heart would be more efficient out in the cold.  The Gym gets pretty hot.

Body Comp 179.6 Lbs 16.5 to 9.1% BF I went running with Cameron (aka Camdog) in the PM on the usual loop he wore his Garmin and measured the loop as 10.3 so from now on I will call it at least 10.2 and maybe 10.3 if it reads the same next time we do it.  It was way cold and there was lots of snow and ice in places.  We started off pretty quick.  I wore my trail shoes because of the ice and they have a lot more traction but are a little heavier.  I was surprised when I logged the run in my polar software that my heart was as high as it was.  158/171  My record for the course is 1:14:38 and my HR was 157/166 so I’ll blame it on the shoes or the weather.  Needless to say, the run was really good for me.  First time I have generated that much lactic acid in a while and I am looking forward to doing it again.  Cameron runs with a lot more ferocity than I do and that always motivates me.  Hopefully next time the weather will be more accommodating.  Total time was 1:19:06

Body Comp 177 lbs 16% to 8.6% BF felt a little tight from last night but not near as bad as I would have guessed I would have felt last night.  Ran at the TH on the TM at 1% incline.  I didn’t get my usual TM I got one that stops after 60 mins.  That always irks me.  The TM also only measured 10 in the time my watch measured 10.32.   It might have been because my legs were tight but I am guessing it is more likely because TM calibrate differently.  Anyway total time was 1:20:22 HR was 148/156.  Then I came back at lunch to do Trish’s spinning class.  151/166 over 51 mins.  Then I did 27 minutes of cool down, stretching, foam roller, and core work.

Body Comp 176.8 lbs 9.1% to 16.3% BF, Felt a little tired but overall pretty good.  Ran 10 miles on the TM at TH 1% incline the first 8 miles 0% last 2 miles I didn't get my TM again.  Bad weather is sending a lot of people indoors.  TM stopped at 60 mins 8 miles so I had to wait while it booted up again and finished at 0%.  Total time was 1:14:47  HR was 155/166 probably would have been 157 had the machine not cut out.  I felt like I was pushing a good pace.  I really didn't want to go any faster.  Had I gone faster the first 5 miles I felt like I would have slowed down more towards the end.  I am very aware of my left upper hamstring tightening again and it always makes me a little nervous to push it.  Upon completion I felt no more exhausted then I would have had I ran 8 min mile pace.  I will take that as a good sign.  I feel like I could easily go run another ten after I fully rehydrate.  Next week I will try to bump it up slightly more. 

Body Comp 177 lbs 15.9 to 8.4% BF Left hamstring still a little sore but my back has tightended up a ton. I ran on the TM at TH it is bitter cold outside.  Suzanne went to dip chocolates early so I took Brighton and the I left to pick Mikayla for tutoring it was a total Mr. Mom day.  I loved the time off.  Anyway 1% incline total time 1:35:57 HR was 155/166.  When I was done back was very tight.

Body Comp 180 lbs 16.1 to 8.7 % BF today was good and really bad.  Very cold so I headed to the TH.  I ran on a TM next to Suzanne.  I planned to go 18 so I was anxious to get started and warmed up very quickly then I ran about 4.8 miles at Marathon pace between 7:03 and 6:42.  Suzanne got done and grabbed my waterbottle so how that halted the treadmill in an instant.  My right hamstring had been feeling tight and something kind of popped when I suddenly stopped.  I switched treadmills and started again at 8 min mile pace.  after a mile I dropped it to 7:30 something felt very off another 2 miles and the right hamstring started to hurt so I slowed down and then I slowed down more.  Finally quit at 1:11:35 watch said 9.7 but it was probably off.  Hamstring was still tight but back was worse.  I think I really messed something up.  I might need to take it easy for a few days.  so much for 18.

Body Comp 179.8 lbs 16.3 to 8.7 BF Day of Rest.  Body feels very tight I have been popping Ibuprofen, Suzanne gave me a Loratab and I took a sleep pill that has helped alot.  I really need to see a Chriopractor.  As I think about it the lower back has been getting tighter for the last 3 weeks but it started getting really bad on Wednesday.  Hope things repair themselves.  I really hope this doesn't screw up my goals for the time off.

Body Comp 180.4 16.4 to 9.3% Went to Chriopractor.  I think I am screwed for a little while.

Body Comp 182.4 lbs 17% to 9.4% BF  Went to TH to run on TM.  Started off feeling very energized so in about one minute I was up to 8 min mile pace.  Right Hamstring gave a a sharp sting so I reduced drastically.  Gradually picked up pace to about 7.7 miles an hour.  Ran 7 miles in 61 mins.  Afterwards I did some heavy duty stretching on the back and ham.  I will have to take it easy for awhile maybe mix it up with some biking.   The Doc says lots of ice and Ibuprofen. Oh well. Walked .3 on

Body Comp 183.6 lbs 8.9 to 16.8% BF.  Ran 8 on TM at TH plus .2 cool down.  Right ham very tight as was my back started slow and then picked up to 7:30 pace

Body Comp 181.4 lbs 9.3 to 16.7% BF.  I have been having lots of pain and out of it most of the holidays.  Today after Chiropracor appointment I biked for an hour and 10 minutes followed by 25 minutes of stretching and lifting light weights.  HR for the bike was about 147/171 but I haven't uploaded yet.