Well here goes again

Mileage for month of Jan

mileage for month of FEB

Mileage for month of March

mileage for month of april

milage for whole month

Felt good.  Body compistion 185.2 lbs 10.3% to 17.7 BF  Ate well the night before had to do this on a treadmill because I woke up to late and had to coach a girls soccer game.  Felt pretty strong after and did 30 minutes of stretching.  HR 154/162 on Tread Mill at T.H. 1% incline 10:45AM start.   2hrs 43 Minutes

184.6 Body comp.  17.5% 10.5% BF.  Ate like a pig all day trying to rest up. 

Body Comp 184.2 Lbs 17.7% to 10.6% felt well rested after 20 miler.  Started run and R. Achilles felt tight has ever since Provo River.  Laid of a little because of Hobble Creek.   Ran 12 in a very slow 1:50:41 HR 134/149 on rolling hills.  Lots of energy just a bad right well.  Stopped for a potty break about 4 miles in and it relaxed a little.  Better start taking some Advil rub it down and Ice it if I ever find the time.   

Body Comp 183lbs. 9.6% to 17.0% BF.  A little on the tired side but I felt fully hydrated.  Left achilles a little tight right achilles tight but not as bad as yesterday I have started a Ibuprofen regime.  Little Hotter then yesterday.  Legs were a little tired especially after a long soccer practice yesterday with lots of sprinting.  Ran 11.2 miles up hills and streets of Draper.  HR monitor was off but I adjusted it to at 158/186 about a 1000 feet of climbing.  It took 1 hour 40 minutes 57 secs.  I think my foot pod was off by about .04 per to .05 per mile.  Oh well try again tomorrow. 

Had our office Olympic medley this afternoon ran 1/2 a mile to warm up and a 800 for the race.  Achilles was a feel tight afterwords.  We one!

Body Comp 184lbs 17% to 9.7% BF.  Felt well hydrated achilles was killing before I started so I ran down Draper Canal trail East bound ran Draper 5k course and ran back home.  Achilles was way tight the whole time HR montior was dead on today but I was only a 131/139 avg/max.  Went an 1 hour 23 mins.  I felt tired but because of sleep not pace obviously.  I really limited my pushing because of the little injury stared some more Ibuprofen and wore ace bandages to work.  Stopped by running store to get some gels for shoes. 

Afternoon went to cyling class at them gym and did so core work and stretching.  Class was 53 minutes and HR was 148/163.  Let easier to push it on a bike with my right wheel hurting so bad.

I will probably take the next couple days off to rest for Hobble Creek Half.  I have a soccer practice and a pee wee kids game to coach tonight.  Looking forward to sleeping in tonight. 

Hobble Creek Race Day

I meant to get this in sooner but I have just been so swamped.  Race day sleep hours 5.2 hours body compostion.185.2 lbs 9.9% - 17.0% BF.  Very Hydrated and felt like I had ate very well previous day. 

Arrived at buses early enough had to park and walk half a mile.  Road down with a friend and chatted nervous chatter the whole time.  Got off buses and walked nearly .85 miles to start lines.  Potty breaks on the way and as soon as we arrived we got in line for outhouses cause they were shorter than port a potty’s.  Felt a little nerves but felt way less bloated then Provo River half.  I left my friend to warm up while she waited for outhouses.  Hydrated took inhaler energy drink and we meet by the starting line.  Race was delayed couldn’t find anyone we knew I shed my warm-up paints and ditched drop bag. Right Achilles didn’t feel near as tight Ibuprofen must half worked well I have been taking more ever since just trying to get handle on this so it isn’t a problem for St. George. 

Ready to race and heart rate is still really calm kind of surprising like 84 BPM.  When the gun sounds it takes be 7 seconds to reach start and I punch my watch as I cross the start.   My foot pod Monitor reads 12.2 miles for the whole race actual 13.1 half marathon so the rest of the times are off memory or are by the watch and need to be extrapolated out.

The first minute and a half my heart is so slow my HR is slowly climbing.  It is so packed and I can’t find anywhere to move to.  We go about 300 yards at 9:00 minute mile pace then things take off.  My heart rate is only at 114 at the 1:25 mark.  About this time things really pick up nice.  I feel a slight chill and my long sleeve shirt is on over my racing tank.  Things start picking up more at 3:00 I am at 160 BPM and I am feeling great not even thinking about the rear wheel.  I hit the mile one marker at 6:36 on my watch I feel great think this is great because of the slow start and things are starting to separate more and more.  When my watch hits 7:11 it says I have gone a mile so I just forget about it from this point on as far as distance and enjoy the ride. HR average 1^st mile only 146

Mile two comes up at 12:54, which means I was right about 6:18.  I am a little worried I am going to fast but I figure with the amazing drop I am experiencing I am doing fine.   HR average on the watch shows up at 166 when I hit 13:57 on the watch. 

Mile three comes at about 19:18.  I ran the number in my head and figure 6:26 average not to bad maybe I should be laying off a bit. HR average 167 when the watch hits 20:45 and I register mile 3.  It seemed like the watch varied from mile to mile but I was dropping anywhere between .88 per mile to .94 less towards the end on the flat.  I am starting to heat up a little now and I start thinking about shedding the extra shirt.  Few people are passing me and I am not passing many either or being passed for that matter.  I am watching my 1/10-mile splits which they have marked wonderfully and falling in love with this canyon, which I have never been to before in my life.  The downhill is great not too much and enough to get me excited at first. 

I am continuing to cut every corner I can about a 1/10 of a mile out from mile for I start to pull of my shirt.  I use it to wipe down so I won’t be cold and throw it at the mile 4 marker.  Nailed it but I never saw that shirt again and believe me I looked.  Hit mile 4 at about 25:54 or a 6:36 mile.  At 27:47 my watch signals 4 miles HRA 168.  With the extra layer off I feel cool but the drop isn’t as step the road keeps turning every ¼ mile or so and I cut corners with it.  I think that was bugging a guy behind me but I guess that is his problem.  I am loving this course.  32:32 Mile 5 comes up about a 6:38 mile.

Now I am flipping through my watch trying to figure out how far I have dropped and how long this continue at 34:39 my watch rings that I hit 5.  Apparently a little bit closer on that one.  I finally hit my first few little up hills they are so tiny but still noticeable and that reminds me my bad Achilles doesn’t hurt but I am weary of it.  Especially after the huge Charlie horse at 11.25 on the Provo River half two weeks prior. With all this in mind and the hill not quite as step I slow down some more and I hit mile 6 6:42 later at the 39:14 mark.  I remember thinking if I had pushed it easily could have had a sub 40 10K.  Actually drink some sugar stuff that they are passing out and throw some water down my back and hands.

HR average is 167 as I hit 6 on the watch at 41:35.  I hit the half way mark at 43:18.  I extrapolate it out and think that I am well below my 1:29:59 goal and figure things are going well.  I have a little more up hill and drop mile 7 in 6:59.  46:13.

Working on Mile 8 I am glad things are well over half way.  From this point forward I am passed only 3 more times.  I am thinking about a negative split but still trying to stay focused on every step.  Mile 7 was the flattest yet and I am happy to see bigger declines on mile eight.  Mile eight is a much steadier decline then mile 7 especially on the second half.  I reach the eight-mile marker at 6:40 and 52:53.  A little later my watch punches mile eight at 7:16 and 56:01.  I am starting to think it is a half a mile off.  Now I have started to pass a few people I wonder if they train as much as I do or if they aren’t doing enough and just are gassed.  It seems to be a bit warmer.  As I am passing a couple folks I make two word comments nice stride, nice heal strike, you run like a deer, looking strong, we’re doing great, It seems like when I pass people they immediately are slow down.  I hope they don’t feel bad.  I know sometimes I don’t like being passed but when I do I just remind myself to run my race not theirs.

A lady asks me how fast we are going and I say we should hit 9 at 59:00 three minutes later we do hit 9 it is in a bit of an uphill stretch and I pass it at 59:18 a 6:25 mile and she passes a few seconds later.  At 1:03:21 my watch hits 9 and my HRA is 170.  Maybe I did pick up the pace a little.  Now the course is really flattening out.  Mile 10 comes up quickly 6:44 and 1:06:02.  I am think about the past don’t want the Achilles to tighten up so I am afraid to push it to hard but I feel like there is plenty of gas in the tank.  Come on it is only a 5k to go.  The aid stations are great and I am taking advantage.  I see these five people up ahead of me and I think I will pass them before the end.  At 1:10:51 my watch punches 10 and I am a lot closer to 11 so I am not paying to close of attention HRA 168.  Right about this point is the biggest up hill of the course a 45-foot climb I slowed as I climb.   I am starting to pick up the pace again cause I feel like I can go all day.  I start to wonder if I am being lazy but I am still worried about the right wheel coming undone.  At the 6:50 mark I go past 11 miles 1:12:52 and a long while after the watch punches 11 at 1:18:13 HRA 172.   After curving through a neighborhood and passing the aid station I am happy when I finally pass mile marker 12 at 6:55 and 1:19:47.  I keep counting of the seconds of the people in front of me.  I pass two pretty quick and then I see the three guys that have been close to each other.  At this point I start reeling them in cause I have decided even if I mess something up I will still finish strong enough.  At 12.5 I am right by these guys I pass one and 40 seconds later pass the other two simultaneously I could tell they were together when I was about 2yards in front the one guys says should we chase this guy down.  Another couple yards ahead his buddy responds with no will catch him in the last 100.  No way I think I am football player not a runner and if you are going to pass me it is because you will out run me but nobody is going to out kick me.  It has been longer then I can remember since I have been out kicked in the last ¼ mile for any kind of middle distance.  I see one lady in front and I think why not.  The whole time I am remembering how stiff I got after Provo and do I really want to pass one more for the cost.  It didn’t matter I never caught her. 

She was the 10^th female I was the 35^th male 45^th over all 1:27:17 to finish I hit 12 on my watch at 1:25:31 at my HRA was 176.  The last little bit took my HRA 179 my official time was 1:27:24 but I think that was all the delay in the start.  I was pretty pumped even gave a scream 10 seconds after finishing.  I almost made the top 4% and I felt like I improved but this course had to be the most friendly I have ever run for any distance and that includes flat 5k at sea level.  Plus it was beautiful. 

Body composition 181.2 lbs 10.0% - 17.0%.  Rest yesterday had older girls soccer and didn't want to kill myself.  Actually a little surprised I got the run in this morning.  Ran on the TM at Treehouse on 1% incline.  All of corner canyon is filled with smoke from fire so I didn't want to approach it.  Felt very tired a first but HR was low.  I think some people have referred to that as Neural Fatigue.  My time was 1:03:04 my HR was 152/162.  I was glad to have it over.  I felt like I got caught up on sleep and I ate well probably just still tired from Hobble Creek.  Still pretty happy about that.  I am really looking forward to St. George just hoping I can still fit in my two 20 + days this weekend before I head up with my 3 oldest to Jackson and on the 13th of Sept which is picture day for one of my teams and I am supposed to run the 5 man marathon relay with my wife's friends and her.  That is beginning to seem like more off a challenge then an opportunity. Oh well I hope the air clears out for tomorrow. Still popping the Ibuprofen. 

Body composition 180.4 lbs 10.7% - 17.8%. Ran at the Treehouse again on a treadmill at 1% grade 12 miles warmed up over 1.5 then averaged 8.1 until the 6.5 mile mark then slowed it down to 7.5 miles (8 minute miles) the last 5.5 it took 1:33:06 minutes.  HR was 160/170.  I stretched out did some core work and went to work ate a little and 2 ½ hours later was back at the gym doing the spinning class.  54:18 on the bike with a HR of156/167.  That was pushing it pretty good on the bike.  3 minutes later I felt rested and ready to go again but back to work. 

Body comp 179.4 lbs 11% to 17.7%.  Probably haven't been eating quite enough but I am still hoping to lose weight before St. George.  Ran 10 miles on TM at Treehouse on 1% incline went pretty slow HRM wasn't working right but I would guess 150/158.  Right Achilles pretty tight the first 3miles but it started to loosen after that took 1:20:47 minutes.  After words cooled down with a .3-mile walk.  Followed up with 15 minutes of stretching.  Took 4 Ibuprofen when I got to work.  It is starting to feel wonderful outside the smoke has subsided so I will probably run out there a little although I do worry more about the right wheel on the pavement.  37 days until St. George.

Body comp 181.4 lbs 9.% - 16.4% BF.  Ate well yesterday and felt energized.  Didn't move a whole lot during Soccer practice ended up taking 2800 MG of Ibuprofen yesterday.  Spent time massaging and icing right Achilles thought it felt better.  Woke up this morning when Nathan wet his bed. Got ready to go.

I ran on the Draper Canal trail.  The Tendonitis was terrible especially the first three miles.  HRM was way off the thing is a piece of crap and it is driving me crazy.  7 miles very slow.  I would guess my HR was 131/148.  I did the last one a little quicker so it went up a little.  I am starting to get a little frustrated by my ability to do a lot of speed and hills.  I am supposed to run 26 tomorrow but I will see how it goes.  I told Suzanne she could come with me for 6-10 miles, as I'll be going fairly slowly. 

Body comp 184.8lbs 8.6% - to 15.8% BF Could have used more sleep.   Ate at Brick oven last night Before girls soccer game.  Felt well feed.  I think I was ready for this one. They won big 4-1.  Go Cougs. 

Ran a mile around the house then down Draper Canal trail to park and around park.  Stopped for Potty break ran draper days course 6 times started to home and rounded it off to 28 went slow wore Hydro belt lots of GU, fruit leather, power bar and water.  Started very slow though I was going to stop effort 7 because on Nausea and right achilles.  Started feel better but never really pushed it I would guess I was 136/148 but HRM wasn't working.  I think I hate polar I probably need to mail it in again.   

Lost 6.8lbs while I was out but still felt strong at the end.  I think it took be 4:25:00 but I will check again when I log eat and change it next week if it is wrong.  Felt like I could keep going.  Ran a lot of miles in the 8:30 range but the first 4 were over 10 mins.

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.

Body Comp, 180.2 lbs 16.3 to 9.2% BF we had Lasanga last night.  I didn't sleep well Suzanne was feeling sick, Brighton needed a bottle, I had to take Nathan pee, Suzanne needed a Blessing, I finally went to Brittany's Room and slept with her so I could get some rest.  I think I have my cold coming back.  Planned rest day today still doing lots of stretching Ibuprofen, iced again last night. 

Body Comp 180.4 lbs 9.2% to 16.4% BF. I guess I should be eating more now. Soccer has been keeping me really busy. I just bought a new Trigger Point roller that seems to be helping the tendonitis. Slept in a little more. I am beginning to worry about the weather forecast for serious head wind and rain. Still popping lots of Ibuprofen. Suzanne found out she has tonsillitis I am wondering that is what Brighton has been having. How does that quote go about when you think that everything is stacked against you keep trying because that is just about the time things will turn in your favor. I’ll keep trying to the finish line.

Body Comp 179 lbs. 16.7% to 9.7% BF. n I ate alot last night but still dropped weight.  The whole family has a bug now besided Brit Nathan and I.  I am just hoping I feel okay.  Achilles is starting to loosen alot. but still bigger then left side.  I iced it last night and ate chinese.  Suzanne was throwing up yesterday.  Go St. George.  I am starting to feel the pep.  Didn't sleep super well I guess I will be more tired and on edge tonight. 

More details to follow later but for only my third marathon, and for the deplorable condtions, I was elated to qualify for Boston.  My foot is in a bucket of ice as I type and I still can't wipe the silly grin of my face. 

 10-4/2008

Well here go all the details.  Body Comp on race day 181.4 lbs 16.7% to 9.6% BF and yes I actually did bring my scale to St. George.  I know I am an OCD freak but I wanted to know if I was bloated or dehydrated so I would better know how to prepare at 3:30 in the morning. Anyway I slept terrible Suzanne asked me what time it was at 2:55 and I could never go to be after that so at 3:05 I got up to start getting ready. 

Before I left Motel 6 took stomach med (Prilosec) ate one power bar, ate one fruit leather, took my Advair inhaler and Afrin.  I didn’t wear my ankle braces but I brought them just incase things tightened up before the race.  I used my roller and massager on the Achilles that morning.  Left Hotel at 4:05 dressed warm racing shorts and shirt covered my long nylon pants with liner, dri fit long sleeve shirt and old sweatshirt. Plus running gloves and hat.  Left on bus before 4:30 sat next to a real nice lady named Maryanne Holts I believe she finished in 3:18. 

 We arrived right at 5:00 AM.  It was poring down rain and windy.  I headed right for the portapotty.  I stayed there for a half hour because no one was waiting outside, I was the first one to use it so it didn’t stink and it was windy and cold outside.  Inside I ate another power bar, two more fruit leathers mixed up my Nitric Oxide with a bottle of water and drank and started to mix energy drink E3, and I ate a banana and cleaned out the body.  Then I took 4 Ibuprofen

 Walked around in the wind and cold for a bit and came back to porapotty at 5:45AM still no line I took another Advair inhaler and took two Imodium.  Walked around a little more sat by fires at 6:10 bathroom lines were long.  I got a plastic bag to wear for the Marathon the weather was brutal. 6:20 I took another two Imodium and 3 psyedophedrine.  I took off my hat and pants and drifit shirt and put back on the sweatshirt I got on my honeymoon.  I drank the whole bottle of my 5-hour energy drink.  Ate my last fruit leather and downed a Gu.  Dropped off my drop bag and I was ready to go 5 minutes until race time.  I and on my plastic bag over my sweatshirt.  The rain was really coming down.  It was nice to be in the middle of the warm bodies.  

 The gun sounded and 32 seconds later I had crossed the start line.  With the dark clouds it seemed dark for so long.  The pack was tight there wasn’t a lot of room to move and I was surprised how slow the pace seemed. 

 Mile 1 7:36 HRA 150

Mile 2 7:08 HRA 168

Mile 3 6:46 HRA 170

Mile 4 I missed it in the dark but I estimated 7:03 HRA 169

Mile 5 7:04 HRA 169

Mile 6 6:31 HRA 169

Mile 7 7:09 HRA 165

Mile 8 8:00 HRA 168

Mile 9 8:11 HRA 168

Mile 10 7:26 HRA 168

Mile 11 8:46 HRA 167 I missed the sign again must have been hid behind portapotty had 20ses to much

Mile 12 6:58 HRA 164 probably 20 secs to little because of mile 11

Mile 13 7:05 HRA 168

Half way point 13.1 1:36 55

Mile 14 7:12 HRA 169

Mile 15 6:29 HRA 171

Mile 16 6:33 HRA 167

Mile 17 7:02 HRA 167

Mile 18 6:52 HRA 164

Mile 19 7:40 HRA 169

Mile 20 7:27 HRA 166 I think I was about 24 secs long

Mile 21 6:34 HRA 164 I think I was about 24 secs short.

Mile 22 7:20 HRA 166

Mile 23 7:14 HRA 165

Mile 24 7:31 HRA 161

Mile 25 7:37 HRA 164

Mile 26 7:40 HRA 168

Mile 26.2 1:34 HRA 168

 Total Time 3:10:41 that is the Marathon time watch time I clicked a little early and stopped a little late. I ended up with 3:10:45.

HRA was 166/175.  Much better than my last Marathon 171/188 in Ogden 2006.

 I was a little surprised after the first mile that the pace was so slow.  The pack was tight and I couldn’t see anything.  The lights from the State Trooper told me that the rabbits were way out in front.  As we would pass mile markers this first little I didn’t even know until we were right on tip of them and I could hear the Garmin’s around be clicking off.  I would hit my Polar to mark it off.  After a click I would hit my watch night light to try to see my time.  It was difficult to make out especially with all the rain and elbows around me. 

 I didn’t want to get caught looking for to long and hit a pothole.  At the second mile I remember think okay I am on pace.  The plastic bag made it hard to run well.  It had a lot of wind drag.  It got worse as the pack around me started to thin out.  As I hit mile 3 I remember thinking I had been climbing a hill but I didn’t know when and that the large pack made it tough to see where the corners were especially with all the darkness. At Mile 4 I thought well it must be time to ditch the plastic bag I was on the left side of the road I bunched it up and tossed it to the side.  Now for the sweatshirt right before mile 5 I took it off dried off and through it to the right at the mile 5 sign and that was the last I ever saw of my Honeymoon Port Townsend sweatshirt that alone would make Suzanne happy.

 By Mile 6 it was starting to get light enough to easily see no more watch night light I probably should have been cold with the wind in my face but I think my internal temperature was warm enough that it wasn’t to bad just a little in my left fingers.  I had a glove on my right hand so that wasn’t as bad.  Mile 7 I consistently grabbed Gu and Gatorade from this rest stop on with only one exception.  I didn’t feel like I needed it and I intended to keep it that way.  I felt good as we cam down the hill but I could see this mountain dead ahead and I wondered how the road would go around it. 

I took the hill real slow I didn’t want to waste too much power or flare up my Achilles.  The tendonitis hadn’t presented itself and I certainly didn’t want to give it any cause to do so. Mile 8 was my slowest and Mile 9 was slower still I kept watching my heart rate and taking it slow.  It seemed like over those two mile I was passed by a couple hundred people but it must have been more like 50.  I kept cutting the corners and running my race.  The one nice thing was as I was climbing the hill it seemed like the wind was blocked out it was the one saving grace for the hill on this blustery day.  It was also very easy to see the ¼ inch stream coming down the road and it paid to steer clear of them. I saw a few puddles that were so huge that people would go 6 feet out of there way over twenty yards just to avoid them.  It really paid to be focused to take good angles.

 As I hit mile ten the hill was gone and the wind just poured on.  The rain was coming down good.  I was tucking behind any runner who seemed to be in my league because letting someone else cut the wind seemed to save a lot of power. 

 At Mile 11 I slowed again as I came to another hill.  Body still felt good and I didn’t want to push it plus I was enjoying the wind slowing down again.  Mile 12 a good downhill I started to cut it loss a little more the wind was really pounding.  I meet up with a Dave P (I think) FRB guy from Preston, ID He was recovering from an injury as well and it turned out he was the cousin of one of my neighbors two blocks over.  We were a little conversational for a few miles and I left him a about 4 miles later. 

At mile 13 I was feeling strong and I was happy a moment later when I noticed I was ahead of BQ pace. 

At mile 14 I started to see the 3:10 pace group there were like 20 people the first time in awhile I had seen a group even half this size.  I gladly tucked in behind them and let them cut the wind for the next two mile 10 hill.  I soon worried I might no be able to keep the pace so I let them go but I kept them in eyesight until about Mile 23 most of the time.  They must have finished in about 3:07 and change.  The crowds were great and I love their enthusiasm I flashed them a lot of smiles and my token piece sign whenever they looked deserving. 

 At mile 20 I remember think I have this in the bag I can run 8:00’s from here on in and should still easily qualify.  Half a mile later I remember think I just wanted to slow down and walk.  It took a little mental yelling before I had myself convinced this was not a good strategy.  By now I was really starting to notice town people and a few runners pulling up lame or just stopping and walking.  One go was cursing and screaming not again not again.  I felt really bad for him and everyone else I saw slow up. 

 Mile 22 I calculated again I could go right about 9:00 mile pace and still coast it in for a BQ.  This is when I really started to smile.  I had been hearing the whole race 931 and I kept wondering who just ran a 9:31 mile no one is going that speed around here.  At mile 23 it finally occurred to me that’s my bib number.  Kind of funny that I was so out of it.  About that time I could feel some slight cramping and I just wanted to finish in time so I slowed a little bit more.  MY heart rate was down and I became conversational with just about everyone.  I ran into the guy who took first in my heat of the South Jordan Marathon relay.  He just found out he got in and had never ran more then a 14 miler to prepare.  He was a wonderful sprinter and He left me about 1.5 miles before the finish really nice guy.  I felt very happy to run by him.  He is a FRB (Terry Bean) guy as well.  The last three miles I put both hands in the air several times for quite awhile at a time.  It was awesome to hear the crowd roar every time I did so.  Usually I punch it so hard at the end but this was more like a celebration.  I have never run to crowds this big and loud.  St. George is Awesome.  I picked up a little the last .2 but nothing like normal the streets were wet and in running flats I didn’t want fall.  I don’t think I ever quit smiling from about 9:30 until noon.

 I think I was still smiling when I found Suzanne ten minutest later and I was (yes I know I am an emotional basket case) crying at the same time.

 I got the quick massage a little to eat.  I walked through the makeshift hospital to remind myself of the price on bodies to obtain the costly reward.  It was cold so Suzanne grabbed my drop bag and we headed back to the hotel.  The shower felt great the ride on the way home not so much.  The body still hasn’t felt good and the other half of the family has come down with a bug so I wonder if I am coming down with it to.  It was awesome to run beside such great people.  This morning (Monday) I registered for Boston.  That felt great.  I can’t say I love the Marathon but I do love the feeling of accomplishment.  I know I can do better but at some point I will probably just stay with the 5k’s 10k’s and half marathons.  I am really excited to starting doing upper body lifting this week.  I haven’t since the middle of June.

 Thanks for all your support. Sub 3 here I come.   

I was still pretty wired Saturday night but I felt it today.  Got two quick cat naps.  I hat stairs.

Body Comp 181.2 lbs 16.1% to 8.8% BF Still so sore will I ever run again?  Most of the swelling has gone down.  Half my family is sick so maybe I have a bug on top of everything else.  Oh Well.

Body Comp 180.02 lbs 16.4 to 9.4% BF.  Everything is start to work again slowly but surely.   The quads are the worst.  I guess I hadn't done near enough down hill work.  The right Achilles is still tight but not anyworse then before.  I think it is starting to heal.  Maybe by Thursday I can go out for a run but I am planning to lift tomorrow and maybe spin a little later.  Soccer practice was a real laugh yesterday.  The girls couldn't believe how slow I was moving. 

10/8/08

 Body Comp 179 lbs 17.7 to 11.3% BF the BF was a sudden shift.  Might be the scale or the sore muscles, I’ll pay close attention the next couple days.  I am not eating a ton since I am watching what I eat until I get back into full exercise mood and I am still trying to lose a couple pounds before Boston ( I registered Monday Morning this year it is April 20^th so the countdown begins 194 days to go). I went weightlifting at lunch. I worked the upper body for 1 hour 3 minutes.  It was the first time in a long time since June 18^th.  Already starting to feel a little sore HRA was 104/142 so I wasn’t even going that hard.  I am sure it will take three to four weeks to get back into a good routine.

10/9/08

 Body Comp 178.6 lbs 17.7% to 11.3% BF huge shift post Marathon. Felt tight but it was good to be back in the saddle and exercise. 

Ran at TH on TM at 1% incline.  Legs very tight after about three miles I slowly pushed the speed above 10 min. miles.  Things hurt that I didn’t know was hurting.  Right Achilles felt loads better. But still tight. HR 140/156 56 Min 34 secs..3 mile cool down jog walk. 4:55 HR 123/153

10/10/08 Body Comp 179 lbs 11.2% to 17.7% BF still feeling a little tired but not as sore as yesterday.  Ran on streets and trails of draper I woke up early and it was cold. Calf muscles are most sore now.  Especially in the cold.  I ate Spaghetti and Fettuccini last night. 

181.2 lbs 17.2 to 10.5 % BF IT was very cold outand I dressed very warm.  I felt warmer then yesterday better choice in clothes I guess.  I ran 10 miles on the streets and trails of Draper very slow took 1:39:53 HR was 130/139.  I ate well last night but lack of energy.   

181.6 lbs 16.4 to 10.4% BF got a little rest

Body Comp,  182.4 lbs 16.5 to 9.5% BF.  Didn't run very disappointing but I had to help Suzane out and get the kids off to school she had missed some workouts and Brighton was sick so he couldn't go to the gym.  IN the PM I played 11-1 soccer with my 5th adn 6th grade team for 40 minutes that gave me a bit of a workout. 

Body Comp 182. lbs 16.2 to 8.8% BF I slept well and ate well yesterday.  Although I did get a blister and have it pop while playing soccer yesterday. 

I ran 10 miles on the treadmill at the TH on a 0% incline.  It was kind of a fartlek.  Just kept adjusting up and down which created the higher heart rate.  Afterwards I walked and jogged .8 miles to give me my total and then I did stretching and the foam roller.  Felt good total time was 1:15:33 for the ten with a 154/172 heart rate. Post run cool down 9:05 for .8 miles 139 HR and then 20 mins of other stuff. 

181.8 lbs body comp 8.8% to 16.2 % BF.  Did an easy day kids had school programs so not a lot of time.  52:46 HR 133/142. 

In the PM did spin class with Trish 50:07 HR 148/161.  After that a five minute cool down and stretch.  Followed by 32 minutes of liting weights upper body and core.  HR 127/148  Felt good excited to got hiking in Bryce the next couple days I probably won't run until I do a long run on Saturday. 

Went down to Bryce and went Hiking.  4 miles with Brighton and a pack full of stuff on my back.  It was beautiful

Went hiking again in Bryce no to far.  The kids loved the trip and so did Suzanne and I we will have to go back some time. 

Body Comp 181.8 lbs 16.8 to 9.55 BF ran in the pm 8:30 to 10:30 ish at night mostly on the streets but a little at the gym before it closed.  2:01:45 14 miles HR 144/165

Traveled to San Fran business lots of walking the whole trip and on my feet 8 plus hours a day easy. 

Still Traveling to San Fran for trade show.  All business lots of walking the whole trip and on my feet 8 plus hours a day easy. 

Still Traveling to San Fran for trade show.  All business lots of walking the whole trip and on my feet 8 plus hours a day easy. 

Traveling Home

Body Comp 182 lbs 11.0% to 17.9 BF felt well rested after all I hadn't run since Saturday.

 Hadn't run for awhile so I really tried to push it.  Achilles felt much better.  Ran on TM at the TH  13.1 miles in 0% incline 1:34:51 it was kind of a fartlek again.  HR was 164/177 after that I ran and walked for a half mile cool down. 148/175 in 5:47 then I did some leg weights and stretching for 27 mins 117/143.  Still feeling good last soccer practice tonight and I am glad to be home and done. 

Body Comp 180.4 lbs 17.4 to 10.6 % BF felt like legs were a little tight and tired from yesterday.  Achilles a little swollen but nothing like a month ago. Ran on the TM at the TH 0% incline 1:20:05 HR 148/158

Afterwork I went to the Gym and did upper body lifting 51:12 HR 129/155

Body Comp 180.4 lbs 17.2 to 9.8% BF.  Felt Tired from the long week because of the early soccer game I headed to the TH and ran on the TM 0% incline 14 miles 1:56:12 between 7.4 and 7 miles an hour after intial warmup.  HR 148/157 felt like I could keep going and I probably would have gone 3 more were it not for the time crunch. 

Aftterwards I went to Lagoon with Mikayla and Nathan for about 9 hours this was after the soccer game.  It was the last of the year so after the parties this week I should have more time to start lifting.  Achilles is still healing so I have been trying to do only minimal running outside. 

Planned rest day. 

Body Comp 183.4 lbs 17.2 % to 10.4% BF I felt realtively well rested and energized.  Definetley no dehydration. 

I ran 12 miles on TM at TH 0.5% incline felt very powerful.  I used a water bottle and ate half a  powerbar before starting. 1:29:30 HR 160/168

afterwards .2 mile cool down jog walk 2:35 HR 140/165. 

Stretching and core work 24:27 106/127 HR

During lunch came back to do my first leg lifting and some core work.  48 min. HR 131/157.  I am really starting to turn into a Gym rat.

 Body Comp 181 lbs 17.3 to 10.2% BF I felt a little lack of power.  A little Dehydrated and a little tired.  I am looking forward to sleeping in tomorrow.  I have been getting good nutrition but I wonder if I should be eating more.  On the days I feel a lack of energy. 

Ran 10 miles at the TH on the TM at 1% incline 1:19:45 HR 151/156.  I felt tired but I had put in a lot of miles yesterday.  Afterwards, .3 mile cool down jog to walk 3:39 HR 133/153. Followed by some foam roller work and stretching along with a little core 13 mins HR 99/119

 Lifted weights for Lunch upper body felt really tired but I did it anyway.  Started on the NO explode again.  It started to kick in the last 20 mins. 1hr HR127/155

Body Comp 180.6 lbs. 17.9% to 10.9% BF I was cold and didn't sleep well.  I just started a cold.  I ate an apple and it never settled well Suzanne asked me to get the kids ready tomorrow so I ran today instead.  Ran at the TH on the TM at 1% incline.  I felt strong enough but I the apple really killed my running and it never settled.  I haven't been taking my stomach medicine for 3 weeks.  I'm sure that had something to do with it.

1:30:53 HR 147/156 11 miles after that a .2 mile cool down in three minutes.  122/146.  I am still planning on spinning at lunch time. 

Body Comp 180 lbs.  17.2 to 10.4% BF cold season has hit me with a hammer and left me lying on the ground. 

Here's to tomorrow.

Body Comp 183.4 lbs 8.9 to 16.2 % BF Cold has hit with a vengenacne.

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

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.