Well here goes again

Biked for an hour and 20 minutes on the Airdyne.  Pretty good pace the cal burn showed up at 1447.  Old HR monitor wasn't working and Suzanne drove off with the old one.  I would guess 146/160.

resting

Body Comp 180.2 lbs 10.2 to 17.3% BF the holidays have not been kind to my exercise routine and my body has not felt well.  This morning after a Chiropractor visit I ran on the TM at the TH 1% incline Time was 9:39 HR was 116/128.  Every time my left heel hit the ground a pain shoots up my leg into left lower back.  I think it concentrates at the sciatic nerve.  It just kills me so if anyone has any ideas let me know.  I have been icing it and taking tons of Ibuprofen.  My Chiropractor doesn't seem to know and I went to my family doctor and now he is sending me to see a sports medicine guy.

Anyway after that I went to the elliptical and according to it I put in another 4 miles.  I have always thought those things look way to easy and now I am sure of it.  Very minimal pain.  Time was 26:30  but I also walked a 1/10 mile and changed machine and figured out how to get it going total time for this segment was 29:46 and HR was 132/163.

Next I biked for 10 minutes and HR was 140/155 just a regular spin bike.

Lastly I lifted and stretched for 15:14 and HR was 101/148.  The only thing that really hurt the back was the running.  I am beyond frustrated.  Lucky for me with the current weather I don't think I will be running out of ice for my back.  Any suggestions would be gladly appreciated.

Body Comp 179.4 17.5 to 10.5% BF.  I rode the airydne for an hour.  According to the bike 1127 Cals 154/175HR 996 Kcals according to polar. Felt fine the rest of the day.

Body Comp 179lbs 17.9 to 11% BF.  I went to the Chiropractor around lunch and after that I cooled down then did 1 mile on the elliptical some weights and stretching.  By segment 46:17 on the bike HR 155/172. Cool down 116/150 7 mins. Elliptical 8:04 138/154 then roller core weights and stretching 25:32 109/156.  Then last night I had soccer practice for my two indoor teams.  I ended up moving around a fair amount and every time I ran my sciatic would hurt when the left heel hit the ground. 

My Chiropractor said in Layman’s terms I most likely have a disk that is slightly swollen.  When I normally hit the ground it compresses very slightly and then goes back to normal.  When it is inflamed it is compressing and not decompressing quickly enough.  He suggested continue to ice, use Ibuprofen, perform exercises that don't seem to aggregate the problem and give it time.  He also suggested running in the pool.  He said to try to run once a week for a mile and see how it improves.  He said it for sure will improve and he has seen much worse.  IT is just hard to know whether it will take a couple weeks or six months. 

I am going to see a Sports Medicine Doctor tomorrow.  I will be curious to get his take.

Body Comp 178.2 9.7 to 17% BF

Body Comp 178.2 lbs 17% to 9.8% BF felt pretty good besides the back. After my workout I went to see a sports medicine doctor. He thinks I have a stress fracture x-rays proved negative so Monday I am set up for a MRI. So we will see. Today I walked but I will count it at running miles, after all some people don’t run as fast as I walk. 7% incline on TM at the TH it said 330 Cals 137/152 on polar and kcals was 394 I don’t know which to believe calorie wise but the 394 seems a lot closer to my exertion level time was 28:53 then I went to the elliptical and did 4 miles not counting any of that in my overall mileage either time was 31:27 149/169. I definitely have increased the tension level and so I am feeling pretty worked this felt a lot more like a running type motion. Next I biked for ten minutes HR was 163/181 I was really exerting myself towards the end. I felt the most spent after this exercise. Using fewer muscles creates a lot more fatigue; I also stayed in the saddle the whole time. None of these exercises ever caused me much more discomfort then a 2 on a scale of 1-10; this is greatly reduced from what I had felt. Last I lifted weights for about 13 minutes. Mostly legs HR were 139/178 but I was probably never over 160 after I cooled down from the bike. The Doc could be wrong and the Chiropractor right. I guess I will wait and see. The pain does seem to be reducing and for only $730.and 05 cents I get to know for sure. Oh well. The good news is I am able to get some endorphins going. I think I might try running in the pool tomorrow. I guess I am definitely not planning on Painters anymore and we will see how this affects things further down the road.

Body Comp 177 Lbs. 17.5% to 10.3 BF felt strong.  Started off with the speed walking at an Incline the last 2.75 I was at an 8% incline total time was 41:44, 3 miles and HR was 150/170. Took a 2 minute break and headed over to the elliptical for 38:04 HR was 155/163 the machine said I went 5 miles.  Then I lifted and did core work for 23:16 HR was 123/154 then I went to the pool and ran in the pool with tethers holding me back in my shoe.  First time I have ever done that one.  It seemed very weird.  I either had to pull my legs up high similar to a sprinting motion or kick them out front for more resistance similar to Marathon motion. In the sprint only the balls of my feet would ever touch and in order to get heel motion with a more normal running pace I felt like I was fluttering more and I worked the front of my lower leg more than my calf.  I never did feel very spent I didn’t have a HR monitor on but I feel like a casual walk outside would almost feel as tough.  I did this for 13 minutes.  Maybe I am doing it wrong if anyone has insight let me know.  No pain regardless.

Body Comp 177 lbs 17.5 to 10.5% BF.   Day or rest.  I got word that one of the little girls I have coached in soccer for 7 seasons had her mother pass away.  Just a reminder that life is short and my pains matter very little in the grand scheme of things.  The mothers name was Erica Carter.  She was only 34 and she passed very suddenly.  It sounded like a massive Heart attack.  She left behind 4 children and her husband.  Children losing their mother always seem so tragic and remind me of the feelings surrounding my mother’s death during my adolescence. 

Body Comp 178 lbs 16.7 to 9.7% BF going in for MRI today and figured I would work out later tonight.  Went to the Gym with the kids in the PM.  I started on the TM walking briskly I think I got to 4.6 mile pace and 8% incline relatively quickly.  Then I reduced to 1% and ran ½ mile it is still hurting but not as bad as last week time 18:38 HR 139/157.  After this I approached the elliptical again.  I spent 47:49 on it had the resistance turned to half of capacity at a 6% incline whatever that means.  I logged 7 miles and the HR was 171/183.  So if nothing else I am really getting My HR flying and the weird thing is it still seems relatively easy.  Maybe it is because it use Cardio which seems easy but it doesn’t exhaust because there is no impact.  I am hoping for some help here on the weight loss.  Afterwards Suzanne and I took of quick to make the kids dinner.  It ended up being a late night and a long day with the MRI, Erica’s funeral, and the gym. 

Body Comp 176.6 Lbs 17.1 to 10.2% BF Went to the MRI yesterday.  I have the pics on DVD but I am not able to make a lot of sense of them.  I should hear from the doc today.  I also have another Chiropractor appointment and I think I will work out before that around lunch.  At work I had an early day.  Demo at 7:00 AM. 

Well the workout was good I did the elliptical for 28:22 HR 151/166 and I had it on a level 11 incline 6 whatever that means.  Then I went to the bike HR 157/168 for 16 mins, and then I did some lifting for 13 mins HR 135/164.  I basically did one cycle of everything. 

Before all this I went to the Chiropractor he said my back is feeling very loose.  I told him about the MRI and he had the written results in his hand in ten minutes.  He gave me a copy and I still haven’t heard back from the sports med guy.  That is a little frustrating.  Any way he told me that I have two stress fractures and some inflammation.  He told me that would most likely mean no running until the end of Feb. and then easing back into it.  Any complications and it is time to start over.  He said he might also nix the elliptical and some other exercises.  That is why I haven’t been too quick to call the Dr.  So it could be worse but it could be better.   

Body Comp 176.0 lbs 17% to 10% BF.  Felt pretty good today. I haven’t been taking much Ibuprofen cause unless I run or hop I really don’t feel any pain.  I take this as a good sign.  I still haven’t heard for the sports med DR. but I will probably call him by day’s end.  Today I went with Suzanne to the spinning class with Trish.  I think it was my best effort ever.  I must be improving my strength or my overall cardio must be down enough to let me hit higher thresholds.  I am thinking it is most likely improving strength but only time will tell.  I think all the cross training is making my overall body feel much healthier and increasing my energy level

Biked 50:14 HR 163/179.  I think that is a record for the class on both average and the high, but certainly for the average.  Then I stretched, did the roller and some lifting.  HR 119/157 for 30:21.  Felt fine on the way out like I could have gone for a lot longer.

Starting from ground zero.

5.4 MPH pace Don't think the HR got above 120  That was after spinning an hour.

I am still working at it going slow High ankle sprain is defintely the hamper 25 minutes 2.5 miles

Pushed it a little more 3 miles 25:08 mins.  ankle was rather stiff afterwords.  I have been excercising lots just not running.  Ellipitical and cycling and mostly weight lifting which is kind of counter productive.  After I run it is to stiff to run the day after.  I think this is helping the healing though.  The sacrum stress fracture is unnoticiable.

Just for the record I have been hurting still. I am biking twice a week for an hour each and very little other cardio. But I am lifting weight about 10 hours a week to stay fit. I can't wait to start running again. Hopefully about two more weeks but I will wait and see. I am also mindful of the statement that active recovery is preffered to inactive.

11:16 slow and easy first time with no pain but I still feel weak and unstable in the ankle

In 15:28 after an hour of lifting and an hour of spin

15:10 after 65 mins of lifting and a 30 min ab workout

Ran 4 on TM at TH at 0% in AM before weights an ab class.  Right leg stiff the first mile then it lossened up gradually increased speed from 5.5 MPH up to 8 total time 34:51 felt good then I lifted for an hour and did an an ab class for 30.  I was drawn for St. George so I think I will have to really start pushing the recovery.

Felt a little more frisky today.  Started at 6.0 mph and got to 9.0 total time 31:53 then a 1/4 mile cool down for 3 mins.  Last three miles were in 22:35.  Ankle is feeling stronger.  Afterwards stretched out for ten  and then hit the weights 90 mins back and  shoulders.  Feels great to be running again.

Did a spin class at lunch time for 55 mins went  all out ten minutes later ran 3 on TM in 24:58 from 5.1 to 7.8 mph.  Felt tired befor I started hamstrings a little tight from yesterday.  Did 15 mins of stretching took a day off from the weights.

15 year anniversary.  Made for a good excuse for a rest day.  Especailly with the 15 K coming up this weekend.

Lifted weigth for two hurs 10 mins.  All upper body trying to save legs for tomorrow.

Well almost on a fluke Suzanne and I and the kids ended up racing with the SRC crowd.My Boss and his family bought a  Tow Home about a third of a mile for the start and invited us up for the weekend. 

Suzanne and his wife have been "Long Day" running partners the last couple of weeks gearing up for TOU.  SInce we wanted something for the family to do this provided a great opportunity and was realitviley well run. 

The kids started first with a half mile race.  I have been begging my kids to run some races with me for a couple years and although they have proved to run a few miles with me during the week they had thus far never been willing to run a race.  This changed when the realized my buddies kids would be willing to run as well. 

I ran the little half mile with my son Nathan 5 and he did great.  We bought him some new speedy shoes the night before and I talked them up and he believed the press.  1st in his age group at 3:38 I believe.  I am waiting for the offical results to be posted.  Brittany ran with mom and in the 7 and 8 bracket finished in 4:40 I recall 5th in her age group the kids loved there ribbons and seem a little more intersted in running again.

 I had Mikayla run in the 5k which started concurrent with the 15K she also finished first in her age group with a 31 some minute time obviously I wasn't there when she finished.  

As for me I thought this may be bitting off a little more than I could chew.  My first goal was to avoid injury, second to finish the race, and third to run to the best of my current ability.  I finally decided that the race would be a good opportunity to run the 8 miles I had planned for the weekend.  No Illusions of Grandeur here.  Since I had only run 32 mile this year before the race I knew it would be a bit of a struggle.  I am fit but by no means on top of my game.  None the less when the horn sounded the adrenaline kicked in and it felt like game on and old times.  The races itself was very motivating to race again and to begin training.  I am happy for the little fitness I have been able to do.

Hit the first mile in 7:04 then 6:49 then I began to slow.  I knew that at 5800 feet this would be a little more difficult and I knew there was supposed to be a pretty big hill but the whole thing was hilly. If I wasn't going up I was going down and some on dirt. after the 2nd mile I picked out 9 people I wanted to pass and I am happy to say I got 7 but was later passed by one.  The last 2.5 miles proved to challenge the high ankle sprain and I never really picked up the pace in the finish the person in was 30 secs ahead and the next person 20 secs behind.  First time I ever remember not putting on a kick in the final stretch and I would have been unable to.  I am still hobbling a little but plan on running Monday.  My wife Suzanne finished in 1:29:52  which made me a little proud.  Perhaps the best part was post race I won a spot into Hobble Creek 1/2.  

 Later that day I watched my boss take 1st place in his bike race at Sugarhouse in the Cat 3's must have edged out by about 4 hundereths of a second.

Day of rest

Felt really sore still I went and ran three with Mikayla very slow on the trail.  3 miles 40 minutes.  Afterwards I went to the gym and lifte 50 mins on back 30 mins on shoulders, then 30 mins swimming laps.

Ran on the TM at the TH 0% incline.  Super slow to start I felt very stiff but I gradually went fast maxed put at 7.8 44:58 for 5 miles then I cooled down for another 5 and .4  Afterwards worked on Core and stretching for 25 mins.

Brighton caught the flu last night so I was up with him all night.  This was after the Taylor Swift concert with the girls.  She was awesome.  This made for a very nice 38th B-day 2 more years until masters.  Anyway made it to the gym for wed afternoon spin.

Took N. O. Explode 55 min spin with trish, after 5 mile run .4 cool down first mile 9  mins 37:28 for all 5 last 4 in 28:28 felt strong besides ankle last mile in 6:44 range of 6 MPH to 9 MPH keep in mind this was after 55 mins of tough spinning.  After that 15 mins stretching and core work.

no supplements this morning.  last night big eating filet Mingon,  homemade icecream, 2.5 mile in 19:34 then 30 min ab class then 3.5 in 27:58 and a .1 mile cool down in 1

This morning took N. O. Explode. worked 40 mins on pecs then did the kids fun run for Draper Elmen.  It was about 2.2 plus I ran to the school and back before and afterI ran with Nathan 21:20 first Kinder done as far as I could tell, Brittany 19:30 First 2nd grade femal done as far as I could tell much better effort than last week. Mikayla 22:40, she ran with a friend but still not bad.  Then back to the gym 35 more mins on pecs.  About 5 hours later started feeling Ill.  I must have got the flu.  went home a little early and slept felt like crap.  Went to bed early.

couldn't bring myself to do anything felt like crude.  Coach Mikayla's soccer game at 9:00 then went to Nathan's T - Ball game at 10:30 came home a noon and crashed.  Felt better as day proggresed

Day or rest felt no more flu symptoms.  Had four families over for Sunday dinner lots of fun tons of kids

7 miles in 51:43 then .3 in 3:17 then leg stretch and roller for 15 mins.  Then ab class for  30 then biceps for 30 mins.

Brighton was not well again last night so I slept with him and he was burning up, but I got up and made it to the gym anyway.  Took N. O. Explode, 6 miles in 46:58 6.5 to 7.7 miles per hour, after .3 mile cool down in 4:40, after 10 min stretch and ate a protein bar, lifted on back for 75 minutes mixed a little bit of shoulders.  Right leg still a little off but I felt relaxed.  Feels like a mix of tendionitis and a shin splint at this point but different.

Triceps 20 minutes, then spin for 55 then run for 4 miles I felt like crap.  Wanted to stop after one talked myself into 4

terrible cold took the day off 11.5 hours sleep

still feeling crapy but better than yesterday

N. O. Explode chest 1 hour, shoulders 30 mins,

Day of Rest

 10 miles 1:15:01 then .2 mile cool down in 2:40, the 30 min abs and then 20 mens on biceps

6 miles in 48:36 then I ate a protein bar, and lifted on back for 65 mins.

N. O. Explode Triceps for 20 mins, then spin with Dawn for an hour, then 5 miles in 37:57 1% incline on the TM at the TH

N. O. Explode 10 miles 1:12:55 1% incline on TM at TH, then I ate zone bar, then 30 min abs class plus 30 more mins of stretching roller and abs.  Felt tired pretty tired afterwards.

benched and worked on chest for 75 mins, then shoulders for 50 mins, Legs felt really good and I was tempted to run but I am sticking to my plan.  Wish I got more sleep.

Junk miles in Reston VA on TM 1%

N.O. at Bally's in DC 4.3 a 5k in 19:55 cool down then I lifted on back and shoulders for 70 mins

N. O. Explode first 8.44 miles in 1 hour then I slowed down to finish and walked a .2 at the end in Baltimore 1% at Bally's

Resting for long run tomorrow lifted on chest for 70 minutes and then abs for 35

Big day ran 19.5 around Draper in 2:40 minutes then I showered and headed to the Gym leg weight for 20 mins then biceps for 30 then triceps for 30.  Thought I should try out the new swimwear Suzanne bought me 27 mins in the pool 900 Meters 300 Meters on my back. I guess when the cats away this mouse likes to work out.  I am glad tomorrow is a rest day though.

Relaxing day.

N. O. explode Ran on TM at TH 10 miles in 1:15:52 then I lifted on the back for about 60 mins and I did the ab class in between with Laura

In NY at the Hotel ran 5.1 first 4 in 30 then I cooled down.  On TM 1% incline

On TM at the Hotel in NY 1% incline first 5 miles in 36:52 then I cooled down.  Legs feeling a tad tight right knee cap rubbing a little.

Woke up early for flight from JFK to SEA then I split wood for an hour when I got here.

Ran my first 16 around lake goodwin three times plus an extra .4 with Suzanne took 3 hours 3 mins 37 seconds.  She said I was here running caddie.  after I dropped her off did a little more then 4 more miles in about 35 mins.  Lake Goodwin is very hilly after I was done I split wood for two more hours. and lots of swimming and playing with the kids.

Day off split wood for a couple more hours and enjoyed the 4th.

Day off rest enjoyed the lake and Church took the kids on the row boat for a half hour.

split wood for 6 hours

rest day

restinng

Sunday day of rest

on the TM at the TH 30 min ab class came back that night and workded 50 mins on pecs.

On the TM at the TH then 30 mins on biceps

Lifted shoulders for 30 mins then spin class for an hour then 24 min run.

Lifted on back for 40 mins then abs for 20 then 15mins of stretching.

rest day

Well sorry to take so long to get this written.  After the race I ran quite abit and it was my little boys sixth birthday so we spent the rest of the day celebrating that.  Anyway, I woke up at 5:20 and started going through my normally race day routine.  I felt a lot of jitters just because I hadn’t done a lot of races recently and I didn’t expect to meet my expectations.  My right knee has been bugging a lot lately with a little bit of cartilage rub.  It kind of came on spending some much time on the concrete up in Washington.  I have been really hitting the Fish Oil, Glucosamine and Chondroitin hard lately and the extra weight from body building doesn’t seem to help it. 

I took my stomach meds (prilosec) did some stretching took my Advair inhaler for my asthma, along with some pseudoephedrine and caffeine in the form of 5 hour energy and lastly took a little Afrin for my allergies.  This is also my first race with no N.O. Explode in awhile but I am cycling that and I am off for a couple more weeks.   I know that sounds like a lot.  I did this all while eating a Powerbar and drinking some Gatorade.  

At 6:00 I went out and ran 1 mile around the house slow and fast warming up all the different fibers.  I woke Suzanne up and drank another bottle of water and then took one Imodium after another potty break.  About 6:30 we headed down to the race.  More potty breaks, water, and stretching ran another mile +.  Meet up with some friends and 2 minutes before the race headed over to the start and made it one row from the start.  I know it seems rude but heading offer at the last minute seems to be a lot better than getting there early and getting pushed back. 

The race started and as planned I pushed it early only one or two slow pokes to hustle by.  Passed about 40 people in the first 500 meters and then started to settle in.  At this point the race is a very gradual uphill believe me I ran it over 50 times this last year.  At about a half mile Michelle passed me a few second later Allie and few seconds after that my third chick.  Cam came by a little bit after that his breathing is familiar enough I didn’t need to turn to see him.  Got chicked two more times along with about a dozen other men.  I knew starting fast would cost me a little but with no idea what to expect it had been a year since my last 5K I am still glad I started fast if I was doing it again next week I would run it differently.  Hit the mile mark at 6:02

 My watch wasn’t working but Camdog verified this for me later.  I Got chicked for the last time about a hundred meters later.  3 more gents passed me and I was starting to find my grove.  I kept wondering if S. T. would come up alongside and pass me her this is where she got me last year.  The second mile is the fastest on the course all downhill even if it is just 1 to 2 %.  Stopped getting passed and held my own.  My second split was sub 6 but I don’t know how much.  3^rd mile I did fine starting to feel some home turf advantage and finding my oats.  With the watch not working I am still just hoping to do better than my 20:29 last year and I was starting to feel confident that would happen.  About 700 meters out we turn the last corner and start the steepest incline of the short distance.  As we crested the top at about 500 meters from the finish I started to think about pushing it.  I had wondered early on if I would have the gas to use my sprinter speed at about 450 meters I started to hit it.

About 330 meters out there is a sharp right down hill 40 yards a sharp left 130 yards an uphill turn to the left and then about 140 meters  of straightaway. Not the ideal finish especially for strong finishers but still I managed to close the gap about 70 meters picked up one chick and four guys and ended 4 yards behind my last chick.  19:45 total time 44 second improvement and I felt good considering the heat and the injuries this last year and the additional weight.  It definitely got my juices flowing to try to get in some races again soon. 

Post race I felt a lot more nauseous then usually probably because I just haven’t done any V02 work recently.  I saw S. T. come in about 45 seconds later I know she has had some injuries lately but to be honest I was just really glad she didn’t pass me again.  Suzanne came in at 27:11 59 secs faster than last year.  I need to convince her to register for the Athena category.  I watched a few more friends come, changed my shoes and then I found Cam.  We ran the course again it was a lot of fun talking I think the second time around we did it in about 26.  As we came they said and Now for men in the 35-39 category.  Matthew Mackey.  I was rather surprised and gave a yell.  My 1st AG 1^st in a long time.  Also my first sub 20 5K in Utah since June 10^th 2006.  Of course I have only run one in that time but still it made my day for some silly reason I am sure I told 2 dozen people.  Both Cam and I turned in our registrations a little on the late side and the guy recognized and he got 2^nd in his Age group which is much more competitive at this distance then mine.  Notably, Sasha and a few other runners in my AG were missing.  Ran the course one more time and a tad more then I head to the TH to run 10.5 more to give me 22 Miles for the day. 

Rest Day  Feeling a little stiff but not to bad.

Couldn't sleep after tossing and turning heading over to the gym and started very slowly finsihed pretty good ran 10 in 1:20:54 then coolded down over another .1 took a shower and headed up to lift worked on pecs for 30 then did the ab class for 30 then lifted on pecs for 20 more.

Ran 10 miles in 77:50 afterwards ran a .1 cooldown. Did 15 mins of stretching and working on the roller. Lots of stuff feeling tired but generally doing well. I think I will probably do the Des News 10K.

In the PM went back to the GYm and lifted on bicep for 25 then tricep for 25

Lifted on back for 30 minutes then I did Dawn's Spin class for an hour then 3 mile run and a .2 cool down Right knee rubbed a little run was 24:42 I did keep track of the cool down time.  Lastly I went swimming 450 meters about 10 minutes of actual swimming

Ab class and lifted on my shoulders for 30 mins.  Swam with the kids at night but nothing serious.  It is Brighton's Birthday.

Well it was good but it could always be better and it could have been worse.  Brighton’s 2^nd Birthday was yesterday so there were lots to do.  I could have prepped slightly better and if I wanted to be on top of my game I shouldn’t have done the Ab class yesterday or lifted weights but the race wasn’t supper important I just wanted to get some more high intensity miles that I usually never put in by myself.    I woke up at 3:59 and started to prep.  Realized I was moving a little slow and didn’t end up leaving the house until after 5:00.  Speed a little on the way there it took way long to park.  Got out of the car at about 5:32 and immediately started to run.

 Before I left the house I had already taken my stomach meds (prilosec) and my Advair inhaler for my asthma, along with some pseudoephedrine and caffeine in the form of 5 hour energy and lastly took a little Afrin for my allergies.  Still off the N.O. Explode  I did this all while eating a Powerbar and drinking some Gatorade.   I forgot to take an Imodium before the start and also forgot to take one last inhaler. 

Anyway ran about a mile hit potty break long line ran back to car to switch to ST Racer flat put on chip and foot pod.  Ran back to start about 1.6 miles before start.  The race started about 7 or 8 minutes late.  Small pet peeve but I have never directed a race and don’t plan to so I will live with it. 

I could tell I wasn’t as overall Frisky as last week but this was to be expected also felt a little doubt but nothing major.  It was really warm but not the scorcher I was expecting.  Saw a fee FRB’s before the start talked a little.  They counted down and 3.8 seconds later I was at the start.  Didn’t push it as hard at the get go hit the downhill and I picked it up a little.  It seemed like I was getting passed a lot big crowds of people so I didn’t always notice who.  I wanted to run this course because I know it is fast.  I have really only run 1 other 10 K 6 years ago in like 45 mins I have run two others as part of triathlon relays which I have done with my boss in 44 and 43.  I knew pending injury I would PR.  First mile came by pretty good at 5:45 more downhill I think the second mile may be easier then the first but I ran it in 5:50.  Still more downhill this is why I am here this is great practice for the speed and the time, should be good to get ready for Hobble Creek and for St. George.  3^rd mile I hit in 6:30 due to the climb and at the 5K I was at 18:45 which would have been a PR as well.  4^th mile still more downhill.  The groups were pretty well established.  I started keeping my eye on a few runners around me mostly staying the same but passing back and forth a little.  4^th was alright in 6:28 this is where I felt I lost some speed but maybe it was more of a stamina issue.  On mile 5 the downhill starts to stretch out and I didn’t see the mile marker so I would guess based off my foot pod and the time at 6 that I was  at 6:26.  I really started to draw on the runners around me to keep the pace.  Mile six seemed the hardest most of the downhill is gone and at the end there is a slight climb.  13:23 was my time for 5 and 6 which brought me to the 37:57 and for the mile 6:34 mark.  I didn’t have my best kick at the finish passed about 6 people in the last 200 meters but with chip time that doesn’t matter as much.  I got passed by a nose in the last 5 meters I think last 200 in 1:17 which seem a bit off but oh well.  Overall time 39:14 a PR would have liked to tuck under 39 but 38:45 to 39:40.  Was what I expected.

Afterwards I got on the bus quick grabbed my car drove down to the Park and ran about 6.6 more plus another .4 up to fetch my car from the drop off so about 14.8 for the day.  Last 3.2 were with a crowd of people helping a girl name Katie finish at 3:24 in the Marathon that was fun as well.  All in all good race I would do it again.  8^th in my age group I believe 124 male got chicked about 25 times once by S. T. and I didn’t realize she was there until I talked to her folks at the finish if  I would have none maybe I would be more motivated.  Amazing that last week I was 35 seconds in front and this week I am 20 secs behind.  Oh well.  I talked to Pat Fuller right ahead of me in my age group and an old college friend and Sasha who took first in my AG.  I was 8^th which by the percentages is what I would expect. 

The race predictor tells me 3:02:48 for St. George.  I guess that means it is time to lose 5 pounds to make sure I break 3:00

Woke up late and ran at the TH on the TM at 1% incline started very slowly at 4.3 MPH and gradually worked my way up to hitting 7's by 4 miles in.  Last 3 were 7.5 total time 1 hour 40 mins 50 seconds.

I rested each foot for 20 mins each in an ice bath last night.  Just trying to do some preventive maintiance.  Glad to not have any injuries and to hit my goal of 50 miles this week.  The legs were very sore.  Last week after the race they were sore in the quads, but this week they are more sore in the calf and solaris.  Kind of weird with all the down hill you would figure the quads would hurt to.

Day of Rest.  I gave a lesson in church on how adversity makes us strong.  Lots of running analogies.  Still felt pretty tired from the race especially in the lower legs.

Lat night I took a sleeping pill when I woke up everything seemed alot more lose.  Ran 10 timed on the TM at TH 1% incline mostly at 8.1 speed felt comfortable.  Then a .15 cool down.  That took 1:14:13 but it didn't seem forced.  Lastly ab class for 30 mins that seemed like as much work as anything probably becasue I was so tired form running.  I wish it was nap time but it is work time. 

Ran on the TM at TH 1% incline10 miles,first 5 pretty fast then I slowed down to 8 minute pace, plus .2 cool down that I didn't time.  I felt tired by the end I probably didn't eat enough last night we had a swim meet for the girls it was there last.  I ended up on my feet alot.  Anyway I was tired to begin with.  I used the HRM throught the TM's handles at the end it said I was at 158.  Then 15 on the roller stretching out.  Running time was 1:17:22

IN the PM came back and lifted on chest for 45 minutes.

Woke up super early to drive Suzanne and her friend to the top of Alta for a 20 miler.  It was her 1st ever.  Any way I went to the gym later in the day and did a spin class for 65 minutes with Dawn then a 5 miler on the TM plus a .2 cool down time for the 5 was 38:39.  Last I went and swam 800 yards in about 17 a pretty good pace.  I was planning on lifting tonight but my back is feeling a little tight and I have a bunch of projects to do so what ever lifts I don't get in today I will do on the Saturday after the family leaves for Washington. 

I woke up late.  Did the Ab class, the I lifted on the shoulders for 35 mins, in the afternoon went swimming 1000 Yards in 20 minutes

ran 6 in 46:54 and .4 cool down then I lifted on the biceps for 35 mins

Well I sure am glad that was done.  Woke up at 4:08 out the door a little late at 4:42 on the nose.  Orginally the plan was to run 24 and maybe throw in an extra .2 to round out the weekly mileage.  I was a little bugged when I first left because I realized that Suzanne took my Fuel Belt with her to Washington.  I could have brought it up next week and she isn't going over 14 until I get there. 

Anyway I left with a Banana and two litte fruit leathers in hand after eating a powerbar and drinking a bunch of gatorade.  The night before I had eaten my favorite before long runs Chicken Lo Mein.  I never looked at my watch until mile six it was way to dark and I couldn't see a thing.  I was a little disappointed though because I though I was going slightly faster.  I managed to stay in the shade most of the run the sun started breaking through the mountains around mile 15 but never hit me much until 18 and then it was off and on by 22 it was on me. 

I ran down to Draper park plus an extra 1/2 mile then six loops on the Draper 5K course.  I stopped each time at the park to drink water and kept going,  ON the way home I took Porter Rockwell trail the whole time and then I ran  a little extra around my neighborhood.  Total time was 4 hours 4 minutes.  After rehydrating I headed to Gym and although I was there for two hours I think I really only lifted for 1 hour mostly on my back. 

IN the PM I cam back and lifted on the triceps for 35 mins. THen the abs for 25 mins then I swam 1200 Yards in about 26:30

Day of rest and I enjoyed it.  Legs didn't feel stiff in the slightest I imagine this is because the pace was so slow yesterday. 

Well I knew I would be rested and I got back on the N.O. Explode today so I wanted to see what I had .  It was a good run warmed up very fast first mile in 7:18 then picked up a little more at 2 miles I was going 8.5 mph and 8.6 at 3 I held it there until 8.8 miles in then bumped it up a little to hit 10 at 69:57 next one at 8:00 flat and the last .2 way slower.  dried off and did my ab class.  Rehydrated did some stretches.  

I came back in the PM and lifted on the pecs for 65 mins.  I donated platelites at the Red Cross last night and then I iced my legs.   

After yesterday I thought I would be a little tired but the N.O. really gave a huge boost I was planning on 7.7 to 7.8 mph pace but I went just over 8.0 mph's for 13.1 and then did a .3 cool down.  hit 13.1 at 1 hour 38 mins and 10 secs and the TM stopped at the 90 minute mark so I had to restart it.  Afterward I did about 12 mins on the stair stepper.  I 'll go back tonight to swim laps and lift on my shoulders.

My right hamstring felt a little tight.  I Iced both lower legs last night for 20 minutes each I'll try to ice the hamstring tonight.  All that and I donated at platelites last night. 

Ran  on the streets and trails of Draper I felt really tired and dehydrated I didn't take anything before hand.  I was planning on spinning this afternoon but  I took a 30 min nap instead.  Hopefully I will find some energy to lift and swim tonight. 

Due to the race tomorrow night I took it pretty easy but I did decide to run.  5 miles in 40:25 and then .3 cool down.  Afterwards I did Laura's Ab class and a few pull ups.  I think I will probably swim a little tomorrow or lift weights.

I wasn't sure where to put this entry since technically the race started at Midnight but they advertised it as the 7th so here I am.

A friend told me about the race and since I know alot of the people that were putting it on through Sandy City I thought I would give it a try.  I was a little apprehensive because of the start tim and I have never done a night time race.  Looking at the times from last year I thought it wouldn't be very competitve.  It seems like most decent runners are in bed at Midnight.

Preping was a little difficult because I didn't want to take a bunch of caffenie and be awake until 6 AM I did use my advair inhaler, I took 1 scoop of N.O. explode about two hours before and it contains some caffenine.  It was a little odd waiting for the night to pass as well.  Suzanne and the kids are still out of town so at least I didn't have to deal with that.  I tried to eat normal foods but I mostly skipped dinner and I went for a big Jamba Juice smoothie instead.

I got to the race about 40 minutes early had time to warm up for two miles make a few potty stops, stretch, and get fully hydrated. Orginally I was worried about the heat but it was 20 degrees below normal so it felt cool.  I think my body loved the temp but my lungs were not use to the cold air.

I have learned my lesson the last few races and I place myself right in the front row and when we started I took off.  The first 200 meters was a slight 2% downhill and I was at the front.  When we turned on to highland it had already thined out and 3 strong runners went past and I didn't try to stay with them.  I believe they were the top three finishers.  Going up highland it was a slight uphill and 4 other runners crept past.  I know I still started faster then I would have liked but any lost energy was more then made up for by not having to surge past other runners.  As we came towards the turn at 98th a couple other runners past me turning up the hill. 

The next part of the 5K was the most difficult part and it was not hard to figure out.  in about .4 miles there is a 120 foot climb.  This fact alone had lead me to believe that I should expect to add 20 seconds on to my Draper Days 5K time.  The fact that my right hamstring had been a little tight gave me some pause.  I am naturally not a strong up hill runner.  I was passed 4 more times  going up the hill.  I recgonized one of the runners from the Des News 10 K.  As we started to crest  hill  a couple more runners passed me.  We turned the corner and I could already feel the recovery kicking in.  My first mile had been 6:50 nothing impressive but I knew that the worst was over.  Before we turned our next corner to start the down hill I made a sudden surge and passed 3 runners quickly.  Hit the corner and started the down hill.  I really skinny passed me his name was Chad we talked after the race. 

I let Chad go but when we hit the down hill and I could feel everything ease up I hit the gas full throttle somewhere in there we finshed mile 2 in 6:10.  It was dark but I did have on a little head lamp.  I made a concsious effort not to watch the clock becausee I figured it would cost to much time.  I would have to guess the 1st half of mile 3 was sub 5 min pace then we turned the corner it was flat for a 1/4.  Then a short slight uphill turn the corner back the way we came. slight downhill and finsh strong.  Chad almost caught the next guy in front and when he did he surged and stayed just in front.  I excelereted at the end but never did kick.  My lungs stung a little but no leg pain, virtually no stiffness and no naseau. 

I was happy with my time 6:15 pace as compared to 6:22 at Draper and 6:20 at Des News.  I have lost a few pounds, trained hard, new shoes, and cooler temp.  On the other hand I think the course was far more difficult.  I expected to finish a little slower so that was good.  Most of the people in fron were much younger.  They had a lot more run this year I was told.  I think it was 378 or 382 so nothing to complain about.  All and all a good night.  It might have even been a Utah PR I'll have to check.

A little tired form last night.  I was hoping to lift tonight as well but not enough time with packing and I have to catch a plane. 

Headed to the TH and ran on the TM at 1% incline.  First 7.5 in under an hour held 7.7  pace until 11 miles then I started getting side ache.  I slowed down off and on but hey I am really tired.  hit 14.2 at about 1:53 or 1:54.  I did a lot of stretching and headed home planning to return.  It wasn't to be flight leaves to Seattle at 6:00 got to run.  All and all a good solid week.

Rest day and I needed it.  Hanging around the lake after arriving in Washinton and playing with the kids.  Got a quick nap.

Got after it early this morning.  Went to the track at Lakewood Highschool up here in Washington.   I am not sure if that is in Arlington or not.  But I wanted to avoid the concreate around the lake as much as possible, especiall;y since I wanted something exactly measured and I wanted to go fast with out killing the joints.  Mission accomplished 13.1 in 1:29:45 much easier at 50 feet above sea level as well.  I took some N.O. before and at 59 to 61 degrees I didn't drink more then a cup of water the whole time.  my first mile was the slowest and my last was in &7:01  2nd slowest.  I don't think I ever went faster then 6:38 slowed down after the half and hit 1:38:30. 

I really had the sensation that I could go further but no much faster.  From my reading I would start to judge that is a good sign.  It is probably a little artifical though due to the altitude.

The rest of the day was spent water skiing, playing with the kids and doing chores around the lake but I did manage to catch the nap.

Today was the slow day back out to Lakewood Highschool.  This time I brought Suzanne she ran 7.5 starting after me and ending before.  I told her to slow down because she has a 22 miler tomorrow.  After my first mile I was betwenn 8:20 and 8:44 pace total time was 1:26:30  Lungs felt easy.  Glad the legs were getting a break from the speed I always worrie about hurting something.

The rest of the day I spent water skiing and playing with the kids around the house.

Back out on the Track at Lakewood Highschool it was 61 degrees whe I arrived today.  I was supposed to do 20 + with Suzanne but when 4:30 arrived it was raining and she was to tired to go.  The kids had been waking up all through the night.  So we decided to do it tomorrow.  So I didn't get to the track until after 9:30.  I started pretty stiff and store but I was able to knock the first one out in just under 8 mins all the next eleven were sub 8 as well between 7:25 and 7:59 with the majority close to 8.  Total time was 1:32:56 for the 12 felt great.  I was a little bumped I didn't do the 20.  The rest of the day was spent water skiing and doing lake chores.

Suzanne made me take a day off.  I was okay with that until I messed my shoulder up big time waterskiing.

Shoulder really hurting

Day of Rest Recovering from 20 year reunion.  Travelling to Portland tonight to vist Grandma

Ran around Portland area for a couple hours.

Arm still hurting came in late not feeling to hot.

Ran on Tm at TH 1% incline for10 miles 1:17:28 plus a .3 untimed cool down.  Soccer practice is now in full swing.

Ran on Draper canal to 5k loop back on porter Rockewell and a little in the neighborhood.  Got My HRM working so I will have to start recording that.  Total time was 1:23:39

Rest for race and I am feeling very Ill shoulders is killing me. 

I guess I should be happy but I can't remeber the last time I felt this crummy after a  race.  To make matters worse after leaving Mapelton I went striaght Home to coach two different soccer games.  At least we won 2-0 and 11-1.  The sun wasn't kind my shoulder is killing.  Bowels, stomach, you name it I am in pieces.  I was very proud of Suzanne though 1:56:42 I think.  A major PR.  Mine was as well but I was hoping for better.  It was hot, no tail wind, oh well at least I can say the New Nike racing flats were amazing.

First mile 5:18 Hr 182 I was in the lead for the first 500 Meters.  It scared the devil out of me.  Where was Vick where was Moody.  I felt alot better when they passed me.

2nd Mile 6:15 Hr 173 much better.

3rd Mile 6:18 HR 175 hit the 5k in 18:27  a new PR

4th Mile 6:06 HR 175

5th Mile 6:40 HR 174

6th Mile 6:33 HR 173 Some where in here a new 10 K record

7th Mile 6:30 HR 174

8th Mile 6:16 HR 176

9th Mile 6:36 HR 178

10th Mile 6:28 HR 178 10 mile a new PR at 1:03:03  I thought I was about a mile ahead of last year.

11th Mile 7:03 HR 178

12th Mile 6:35 HR 177

13th Mile 6:59 HR 179

last tenth 38 secs Total Time 1:24:20 HRA 176 more details to come.

Day of Rest I can't remember feeling this sore in recent memory.  I think the stomach hurting kepting me from drink water and the body is all fall of lactic acid.

Stillreally sore I went to the gym class to do the abs but never tried to run.  All day long people asked me why I was limping.

Still really stiff but feeling better ran 7 and a .2 cool down started really slow at 6 mph and gradually turned it up the 7 took 63 minutes and change.  hopefuly I will feel a little like more like myself tomorrow.

A little tired last night I went to the Depeche Mode Concert. It was the first day of school.  Rather then spin in the afternoon I skipped it and did my run then.  Legs are still pretty stiff.  started and 6.2 and slowly raised up to 7.0 then I bumped up .1 mph ever time I ran a mile  HRA was like 141/151.  I still haven't uploaded it yet.  Total time for 10 was 1:22:40 the .3 coold donw I didn't keep track of.  The shoulder is improving it feels 70% now and I am doing an Ibuprofen regime.  Soccer tonight hopefully I will feel better soon.

Well at least I slept good went to the Abs class new instructor today.  The shoulder still continues to feel better.  I am hoping I can lift next week.  My toes now look terrible.  Anyway all the soccer and standing and running must be taking it out of me.  Nathan started school today so that messed with the routine.  All the kids are in school now except my baby.  Anyway maybe I can find the motivation soon.  So after the Ab class I hit the treadmill.  Suzanne joined me after a couple miles she was telling me how sore she still feels as well.  I told her this was just a good sign that we really  pushed it on Saturday.  We are both going long this weekend so hope I don't hurt to bad.

Todays run 5 in 40:40 then a .3 cool down.

Weighed myself today and did body comp 9.6% to 16.6% BF so that part is getting better.  It looks like I am back to where I was before Vacation so hopefully now I can shed a few more pounds before SG.  I am running long tomorrow so I wanted to take it easy but the legs have been so crapy this week when they felt a little better I turned it up just a tad.  Took about 3 miles to feel right and then I pushed the TM up to 8.1 MPH and held it there 8 miles in 61:59 plus a .4 cool down in about 4:20.  Hopefully I can hit it long tomorrow and get back on track for next week.

Well I should have ate more.  I took a couple Ibuprofen along with my N.O. Explode before I left.  Started slow and steady picked it up but by 19 I was slowing down.  I wanted to do 31 but lack of food I brought 80 calories worht of fruit leather and dehydradtion (scale said 170 when I got home) set in.  Suzanne was doing a 24  miler with her girl friends along the SLC marathon course and had my fuel belt. So maybe we need to get another.  Probably the dieting isn't the best idea for long runs.  I came home and started hydrating went to coach two soccer games another couple wins 5-1 and 2-0  and then Suzanne and I went to the temple and a much needed date.  I am feeling loads better now.

Rest day and the legs are feeling fine. Anxious to get at it again.  I ate pleanty tonight as well.   Starting to feel like I am back on the routine.

Went to TH to run on TM at 1% incline good tempo day ran 12.5 in 1:29:42 first mile was 7:51 after that I really started picking up the pace. HR was 161 average over 173 max.  Ran to the ab class for 30 minutes. Then cam back to do a .8 mile cool down and about 8 minutes of stretching. I took the N. O. Explode this morningin and I ate quite a bit last night I felt pretty good just a little bit of shoulder soreness.

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

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

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

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

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

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

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

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

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

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

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

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

.2 in 70 secs felt strong HR 176.

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

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

Day of rest after church went camping with friends

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Took a sleep aid and it worked fine.  Soon after I woke up I started packing.  THis made me extremely edgy.  I am really trying to tame my hyper energy but my hands already are shaking and I haven't had caffeine for at least 12 days.  My legs are feeling pretty good.  Not even to much Phantom pain.  under 44 hours to go.  We are driving down tonight after Nathan's Flag football and soccer games.  I am hoping that will help ease things.  I don't expect to get a lot of sleep on Friday night but hopefully tomorrow I will be able to sleep in.  Nerves just kill me. 

I always wonder if it wouldn't just be easier to have somebody wake me up and tell your racing in 1 hour and just deal with it.  So many emotions and things are flying through my head I will find it hard to concentrate today. 

Resting and enjoying St. George stomach is churning and Suzanne is sick.

Place is based off of Men alone 153 overall.  I got my Sub 3 I'll write more later.  I am still so sore hasn't been this bad since my first.

Life is full of adversity and I guess in some weird way that is why I enjoy running so much.  It always seems to be some type of microscopic symbolic model analogy to life.  I thought a lot about the day I might break the 3 hour Marathon.  Over the last 4 and half years since I ran my first and realized how difficult it would be do it became a major “bucket list item for me”.  It required the type of dedication that I can only associate with worthwhile human relationships.  It required a huge about of sacrifice, not only of time but of activities, will power, sleep, health, pain, blood, sweat and tears.  It has consumed me to the point that I have become a different man.  I would hope a better man but it has also helped me to realize flaws in my armor.  In some ways I feel more selfish for spending so much time but in other ways I hope I inspire others to dedicate themselves to higher causes.

 I know that it is a goal far easier for some to achieve then others.  There are those that run better that put forth far less effort and many more that work much harder yet can’t achieve similar results no matter how much they try.  Obviously I have been blessed with a fair amount of good health and talent.  This probably puts more emphasis on what happens before the race and the extensive training I have put in for many years.  However, there is another payment that comes after.  When you push yourself beyond what you can do and your body pays a physical toll for having crossed the bridge.  The emotional drain left me in tears and the physical pain left me just short of wanting to trade it in for physical relief.

Race day was pretty normal I had tapered well of course I couldn’t sleep before and my nerves were completely shot.  After a solid 3 and half hours of sleep I awoke and prepared myself.  Starting in the bathroom with the usual stomach med Prilosec, shaving, lather up with the usual pre race ICEE HOT.  I used my Advair inhaler, Afrin, and ate a fruit leather and power bar,  I drank a half bottle of Gatorade finished dressing in my singlet, shorts, and racing flats with two extra long sleeve shirts, a sweatshirt, and pants to keep warm plus hat.  I took the shuttle first to the bus then bused up the mountain I made the usual chatter with those around me.  We arrived at 4:48 less than 2 hours until race time.  I ran to the bomb fire and tried to drink and relax.  I took my N.O. Explode. 3 pseudoephedrine, 2 Imodium another 2 fruit leathers, 2 ibuprofen, 1 loratab, 1 power bar and one bottle of Gatorade along with a packet of electrolyte before the race ever started.  IT was way too much and I think I am just about ready to throw out all chemicals every again for the price I would pay after the race.  Talking and changing and running back and forth to the port a potty had me end up at the starting line late.

I was far enough away I never heard the gun fire and by the time I got started the clock had been running for 2:44.  This left me in a state of panic and I started way to fast.  In the first minute my HR hit 186 for about a 20 second stretch.  As soon as I realized it I started to settle down.  I started around the 4 hour crowd and for the first 4 miles I felt like a Salmon swimming upstream.  I was constantly dodging people weaving in and out.  I felt like a little boy running through a crowded mall at Christmas time.  I tried not to touch anyone but I am sure I rubbed up against a few unsuspecting souls.  A lot of that time I spent running in the ditch on the side of the road jumping over sage brush.   It was dark and the moon which had been a couple days from being full had lowered back down the West mountains but still provided a little bit of reflective light to the sky as the sun was still another hour from exposing itself in the East.   After two miles, I ditched my plastic bag and that at least made things a little quiter.  At mile three my left shoe became untied this further frustrated me that I didn’t start right and remember to tie a double knot.  I ran another mile and then I stopped to tie it.  With gloves on and in the dark it seemed impossible to fix the knot I wound it two times and pulled it through itself slip knot style hopping it would hold.  It did the rest of the way.  Two miles later I ditched my last long sleeve shirt along with the gloves.  We had been blessed with a tail wind at the start and nice cool temps in the 40’s Even with all the adversity I hit my 10 K at about 41 minutes.  The first 7 miles were

1 7:00 min HRA 156

2 6:52 min HRA 161

3 6:24 min HRA 161

4 6:33 min HRA 163

5 6:41 min HRA 165

6 6:13 min  HRA 162

7 6:22 min HRA 163

I am sure the cool temps were keeping the heart rate artificially low.  I am kind of curious where I would have been had I not been hooking and bobing in and out of traffic.  The first two miles have a bit of up hill then it drops significantly.  The added time at mile 5 is probably from me stopping to tie the shoe.  At mile seven  you start up hill.  Last year I made a conscious decision to slow it down here because of a tendonitis problem.  This year a I made it a decision to turn it up a notch.  The hills didn’t scare me and the fact that I was still back with a slower pack made me feel confident as I passed so many people.  It was starting to get light and the effects of the sun could be seen. I continued up the hills. I hit my half way point 49 seconds ahead of my goal time of 1:31:25 at mile 14 I was ready to hit the down hill and I felt confident the Sub 3 was still in my grasp. 8-14 was like this.

8 7:40 min HRA 167

9 7:32 min HRA 162

10 7:14 min HRA 165

11 7:39 min HRA 165

12 7:13 min HRA 164

13 6:38 min HRA 166

14 6:46 min HRA 166

It didn’t take long into the downhill until I started to feel the effect of the speed.  My left hip really started to ache right around where I had the stress fracture this last winter.  That made me worry but I wasn’t willing to slow up.  I knew I still needed to make up time.  I passed a couple of friends Camdog who had just down a 100 miler 3 weeks before and S.T.  My right foot really started to hurt on the big toe at mile 16 and by mile 18 I could see that a huge blister had busted and stained the inside of my shoe with blood.  The bones hurt enough that I barely noticed the pain from the blister.  That is one thing about speed.  As much as it hurts it is almost numbing.  Then again maybe that was just the Loratab.  One last little uphill was a nice relief because I didn’t feel the bone chortling slamming of my joints quite as hard going uphill.  As I hit mile 20 the temperature really started to rise and so did my heart rate.  I felt confident the Sub three was mine as long as disaster didn’t hit.

15 6:23 min HRA 167

16 6:12 min HRA 166

17 6:33 min HRA 167

18 6:33 min HRA 168

19 6:46 min HRA 172

20 7:04 min HRA 170

Mile 21 starts back into the downhill and I was off again.  Soon effort I was noticing people pulling up around me.  In hindsight these were probably people having cramps and bonking I just kept digging deeper and running.   A few little rolling hills and I was nearing town.  I was really paying attention to my splits.  Some times when I runner bonks he is the last to know.  Things were going well I was doing a lot of math in my head I felt confident. The joints hurt and unlike last year I didn’t look like I was having a good time.  I was grimacing for the majority of the last three miles.  With about 1 to go the sign said 25.2 that couldn’t be right I though where was the 25 mile sign.  I grabbed a Gatorade thinking it was water while looking at the sign and through it in my face.  Well let me just tell you Gatorade in the eye feels nothing like a massage.  As I turned the next corner I saw the 25.2 sign. I grabbed a wet towel which is for cleaning off but I sucked some of the water out and I swear they put a lot of bleach in that water.  I Cleaned off for the approach.  The signs ticked by quick I saw Suzanne in the Grand Stand and gave her my preconceived SUB three sign.  Starting as late as I did she was sure I wouldn’t get it.  Final numbers were.

21 6:26 min HRA 166

22 7:00 min HRA 170

23 6:40 min HRA 172

24 6:48 min HRA 174

25 7:02 min HRA 175

26 7:18 min HRA 175

26.2 90 secs HRA 176

Total HRA 167

After I finished I walked slowly through the mister found Suzanne and we hugged and cried.  I walked around for ten minutes before getting a massage and started to cramp up.  After that it was back to the potty, then to the hotel, then back for my drop bag and to talk with friends.  We left about 1:00 and I felt like I was on deaths door the whole way home.  I hadn’t felt remotely close to this bad since my first marathon.  I think it was all the crap I took and I have just about sworn it off.  We stopped a dozen times I will spare you some of the details.  When I arrived home my friend Steve gave me an IV.  I couldn’t eat much or drink much for the next 36 hours.  I already signed up again for next year but I am not sure how hard I will push it again.  Like I have always said I am kind of a 5 K guy and not a naturally born runner.  Oh well here is to anyone who wants to give it a try.

Much need day of rest I still feel like I am on deaths door.

Got my first real meal in my appetite is returning.  Pain is temporary Marathon times are forever.

Still resting but felt like I could run.  I promised Suzanne no running for one week.

I headed to the Gym and lifted Biceps and chest for 70 mins

Abs class with Kat for 35 mins then I lifted on the back for 40 minutes

Ellipitical for 40 minutes then I lifted on the shoulders for 30 minutes

I did a one hour spin class with Bobbi then I ran 1 mile in 8 minutes.

Day of Rest

Ran along the beach in San Diego 140 HR 1 hour 20 minutes

A little slower then yesterday along the beach in San Diego.

Lifted on chest for 50 mins then a little on biceps

Lifted on shoulders for 35 mins abs class with Kat. for 35

Lifted on Back for 40 minutes

Spin with Bobbi for 1 hour then a fast two minute interval session 5 qtrs at sub 80 secs followed by recovery.

Day of rest

5 mile run a 21:35 5k 36:35 for the 5 plus .1 cool down then abs with Laura and another 30 mins stretching and lifting leg and core weights

just ran fast outside

Slow outside then pecs and biceps at the gym for 75 minutes

On the TM at TH then 35 min abs with Kat

Lifted back and shoulders for 50 mins then did waynes Ab class

In Vegas for U2 walked about 6 miles before and after concert

Day off Rest

Ran outside at 5:30 then I lifted on shoulders and biceps for an hour and did Laura's ab class

Ran on Tm at TH 1% incline pretty up tempo.  Legs are finally starting to come back. Time 1:14:48 then the .3 for about 3 mins.

did the elliptical for 20 minutes HR 127/149, lifted on Back for 65 minutes, in the PM I went swimming with Suzanne 1 mile in about 35 minutes

I went pretty quick the kids had a Halloween Parade and I had to go.

Abs class with Chelsea then treadmill for an hour on step incline

Ran 10 mile in early AM 1:25:32 HR 136/143 then 75 min spin 146/169 no time for other stuff.

Day of Rest

1:39:46 HR 153/164 10 mile loop plus another draper days loop. Then I went to the Gym lifted on chest 35 minutes and Ab class for 30 minutes.

Long time very slow like 1:36 mins to do the loop heart rate low.  Then I went to the Gym and lifted on Back for 58 minutes in the PM I swam with the kids for 45 minutes which was probably only slightly more intense then sitting around watching TV.

Body Comp 9.5% to 16.5% BF I think the weight lifting is responsible for some of my weight gain.  Ran 3.7 really fast hit the first mile warming up at 6:57 last .2 a walk then I did a an hour long weight class.  Hamstrings are very sore.  After I stretched for 10 mins.

In the PM 29 mins on elliptical and 45 minutes on biceps

5.4 Miles on the Boneville Shorline Trail with Cam and his friends, Troy, John and Dusty, then I did 2.5 at the gym plus the ab class and I worked on stretching core roller and a few leg weights.

Went to the Gym for Man Abs with Wayne early lifted a little on shoulders before and a lot after 40 mins on shoulders 33 min abs then I met Suzanne to run new draper course 2 rimes plus alittle extra.  Took the NO early

13 miles on Tread Mill at TH various speeds interupted by diaper changes and other variables

Day of Rest.

HR 157/165 ran my 10 mile plus the draper day an extra time, took the N.O. before then went home read with the kids and of to the Gym worked on chest for 50 mins 20 lifts, then abs class for 35 mins 127/151, then 11 more minutes on the chest 11 lifts HR 126/149.  I am supposed to go back in the PM when the kids have swim team.

In the PM ran 8.2 in 58:55 then lifted on tricep for 25 mins run 159/172 lift 121/144.  I had to take Mikayla to her dietician this morning.

HR 143/153 for the runoutside on the trails and streets at 5 AM. then I read with kids and swam 1000 yards in 24 minutes, then Bobbis weight class 1 hour 135/151 forgot to stop watch at the end so I had to estimate.  I was using the N. O. again.

I took the N. O. this morning ran the streets and trails of Draper HR 144/156 watch read 9.79 but it was at least 10.1 the same loop I have been doing for a long time, then we read scriptures and I did Dad's and Doughnuts with the kids at school, then I went to the Gym did biceps before and after Kats ab classfor about 25 minutes and abs for 35

Abs class with the men then 85 minutes on the back. Taking a day off for race tomorrow.

Draper Crazy Fun Run.

Before I get started the course was supposed to be 3.3 miles.  I had one friend that measured it on his GPS at 3.33 and another who measured it at 3.37 so I’ll call it 3.35

I week before hand I ran the course a couple times as closely as possible to get familiar with it.  For my two mile warm up I ran it again at least the beginning and the end because I knew that is where the most twist and turns would be.  Pre race I took my N.O explode and my Advair inhaler that was it.

The race was a little slow getting started which bugged me a little but I was happy they were having it and hoping that Draper would do more of these so for a first time race I was okay with it.   Had a lot of time to talk to people before and after and that makes if fun.  Cam showed up about ten minutes late but still before the race.  He would have one a turkey if he wouldn’t have been a bandit.  The guy who one was also a bandit but I don’t think he was counted in the numbers.  The race started and it had some early twist and turns on a step down hill. Then it evened out for 300 meters of more downhill.  Then came the grass transition into a running trail.  I had previously planned to grab a fence here to slow down.  I was glad I did when I saw people slipping and some biting it.  More than a few people ended up with scrapes by the end of the race.  From here I was in a good spot soon I got chicked for the first time by the overall female winner and two minutes later by three women all in a group. I got passed a couple more times and all was settled in.  The first half of the race was all downhill descend about 150 feet or flat and the second half was uphill ascending the same distance via different route.

There were no mile markers and my foot pod went out.  It was cold there was snow on the trail and footwork was difficult.  Knowing exactly where to run helped to run the tangents and I am sure saved me a little mileage.  The uphill was hard MY HR climbed but it was very low the whole race.  I felt like I never exerted myself completely and recover as fast as I ever had.  I think when I take out the bandit I finished 8^th although they said I was 9^th.  So those girls were pretty amazing two from Provo one form Sandy and then the Susannah from the blog took first.  I ended up second in my age group and after a cool down and some waiting I received my pumpkin pie.  One of my friends got a turkey for her 1^st in age group.  That was really cool.  I was fine with the slow time especially when I factor in the hills and the cold slippery ground.  I will look forward to this one next year.  I don’t think the results will get posted but what can I expect for 5 bucks I got a t shirt and it was fun.  Post run cam and I ran the course again I waited for the prizes while he did it again they we did it once more and pushed pretty good the last time.  By the time I got home I felt a little nausea I think that will never stop and of course I couldn’t sleep the night before.

Day of Rest

Took my N.O got after it early HR 154/163 on the 13 mile run.  It was super cold can't figure why I ended up slower then last week, then I read with the kids and headed to the gym, 47 minutes on chest then abs for 33 then back to the chest for 21 more.  Felt strong the whole timeand full of energy and I still do now.

Took N.O. This morning ran 10.1 loop at 137/148 HR then came home had protein drink read with kids and of to the gym to lift shoulders for 50 mins and biceps for 40 HR 107/146mins.

Run time was 1:28:19 I felt tired I need to get more sleep.

N.O. regular loop HR 151/158 didn't sleep much maybe that explains the high HRRegular loop 1:21:16

2.3 more in the PM with Mikayla then a 900 yard swim

I went with Suzanne way early super tired we went slow 1;53:41 for the wholerun that night I lifted on back for 40 minutes

Drove to Boise early felt rested

On a cinder track in Boise HR 147/165

Day of Rest in Olympia taking it easy

Really good day warmed up one took my N.O. then ran a half marathon around the track in Oly in 1:26:50 HR 164/169 a new track PR got to love running at sea level.  No rain either but it was cold I wore tights and a couple long sleeve shirts.  after ran 6 more I wanted to lift but never fit it in.  Not to nauseated afterwards

Paying the price for the speed yesterday.  Went slow except for a couple all on the Oly track a littlle rainy. total time 1:57:50 HR 131/152.  Ill try hard to hit the weights today I'll take off tomorrow so I can run a race on Thursday.

 Went to Ballys and lifted on chest for 70 mins and abs for 30 mins.

Rest Day for 10 K tomorrow

A fun race in Gig Harbor Washington a ton of people. Most ran the 5k I did the 10 K. Took of well felt energized drank my N.O. before race started close to on time. Rained the whole race and a ton of uphill and downhill. I placed 7th and after the first little bit there wasn't much movement. Very happy with the time especially after Mondays effort and the conditions. 12 secs of a PR. Suzanne did awesome on the 5K 26:11 which is a huge PR in tough conditions. My HR was 169/179 and I got a negative split by 7 seconds. 440 feet of climbing according to my watch.

Ran for 1:38 then I lifted on the back in the PM for 75 mins Biceps for 22 mins

Ran slow with Suzanne and Terra around Olympia

Day of rest drove home from Portland.

Lifted on Pecs for 80 mins this morning and did ab class for 32 mins.  hoping to run tonight especially after weighing in this morning at 184 on the Bright side the scale said I was 9.3% BF but still 12 lbs in 73 days is to much.

Got a PM run in 10 miles pretty good at 1:16:37 over 150/159 HR

My 10 day old Nephew ended up in the Hospital and I watched his kids for my brother. No run today or trip to the Gym.

50 mins on back then a quick run in the PM 157/172 1:14:54 a little stretching out

Mork Back for 45 mins then abs for 32 then spin I did a spin class for an hour and cool down.

HR 153/174 on the 10 1:15:37 then cool down for .6 before I did ab classs and 10 mins on back before the run all on the TM at TH it is cold out side.

Really been feeling crappy ran a lit at high intensity then I did spinning for 2 hours.

Day of Rest still feeling lousy.  Some type of virus in my stomach.

Lifted Pecs plus abs class I am going to run in the PM Pecs 42 mins abs 32 mins then back to pecs for 10 mins in the  PM ran 11 hard HR 159/169 still feeling sick.

Ran 10 easy 1:19:20 thena 1 mile cool down 148/154 and 119/150 13:41 Still feeling crappy.

Lifted weights full body in Bobbis Fi

Went pretty hard did abs class after.

Lifted on back for about an hour