Well here goes again

Came of the N.O. today 14 mile run 3  + with Mikayla and 10.5+ by myself

I did a two hour spin classs

Day or Rest

Ran did abs then in the PM lifted on the pecs for44 minutes

Ran first 10  pretty quick gradually picking up the pace then the last .5 was a cool down.

Short but pretty fast on TM at TH 1% incline then Bobbis weight class for 1 hour

For the 9 miles then a .4 cool down HR monitor went full but I would guess average HR at 154 for the 9 then abs with Laura and I left, In the PM I lifted on my back. Starting to come down with a cold.

Ran despite feeling terrible.

I planned to work out but I feel like crap cough and cold got me down

Day or Rest sick with cold

Ran and did ab class then 20 pullups then in the PM I lifted on the chest for 50 mins

I have been slacking on my reports I will try to do better.

Ran at 7:30 Min mile pace for 4.1 Then I did bobbis weight class feel really tired.

Brighton was puking all night I am taking today off.

In a big hurry for Brittany's principal pride ran fir 8.4 in under an hour then slowed to 7.5 MPH pace. Total time 1:12:47

Just one big old long run on the TM  Total time was 2:12:44

Day of Rest

Really flying this morning still not feeling a hundred percent with the ribs or the cough, after I did abs for 30 that really hurt, then spinning for another hour.  I could tell I felt more well rested and had a little more food in the system.  total run time 59:57

Ran on TM at the TH 13 plus a little cool down after that I didn't time time for the 13 was 1:42:25 cough and ribs feeling a little better.  HR was probably about 148/154.  I guess I ate  a little better yesterday.

Ran 5 felt tired after I did Bobbi's weight class for an hour

ran very fast miles 2-5 and then started to slow down, after I did Laura's Ab class cough is almost all gone but the rib really hurts, it could be more then a bruise.  Run time 44:25

Took the day of to do some work around the house and drive down to St. George.

I wrote this whole report up yesterday and the computer froze up.  So here I am again.  All things considered it was a good race especially for being so sick and hacking the whole well.  My low expectations gave me the best night’s sleep I have ever had the day before a race.  The 9:00 AM start help to. 

I really enjoyed the course.  Pretty much no warm up and we walked over from the hotel about 15 minutes before the start.  The fist mile was notable because about 3/4 miles in you start hearing this horse galloping down the road.  A lot of runners made jokes but sure enough there was a horse running down the side of the road.   First mile took 6:16 and the HR was low 154.  I think the cool temps through me a little of HR wise I was 161 average with a high of 168. 

The next couple mile I got into a grove a 19:40 5K then I got passed by three women over the next 3 miles.  That gave me some motivation but I was hacking so much and the bruised rib created enough of an excuse that I never kicked it in.  I passed about 5 guys in the middle of the race and I got passed by 4 different guys.  The first 4 miles I did a great job of drafting of people in front and I had a few great surges but for the most part it was uneventful and all things considered I was pleased with the result.  I hit my 15K at 1:01:16

At the finish there was no one close to passing me or being passed so I just coasted in.  About 20 seconds later I saw May Ann finish behind me and I thought well that’s a first but later on I realized she started a while after me and beat me by under a second.

I feel like I am right where I want to be and all my goals for the year are still obtainable.  Not a PR but a much harder course and it would have been a PR if things were changed around a bit.   

Suzanne rolled in at 2:05:20 I thought that was great.  It was a quick trip down and back we had a lot of fun with out the kids for 27 hours.  After words I felt pretty good not to much nausea.  I took three ibuprofen before hand for the rib and some cough suppressant syrup.  Besides that, I took nothing including caffeine. I will try to get the rest of the details later. 

Day fo rest feeling pretty good besides the cough and Rib I recovered niceley from the race.  Body comp was 174.2 this morning 9.2% to 16.2%  I check last night for fun after the race 174 7.5% to 14.9%  I guess I will get there soon enough.

Ran some recovery miles pretty slow to start gradually got to 7.8 mph on the TM at TH 1% incline total time was 49:20 after I did Kats ab class the Rib is still really hurting cough is still going strong.

HR 153/161 Iwould guess on TM at TH felt great 8 mph most of the way 8.1 last 4

Time 1:37:54

Ran on TM  at TH 1% incline pretty fast both warm up and the last 4 miles at 8.6 mph, then I did Bobbi's class weight class for 55 mins run tie 35:24

Ran very fast last 6.5  at 9mph pace then I did the ab class for 33 mins. run time 47:25

Only the first 10 were timed the last was untimed  cool down 1:16:57

Long run outside on the usally roads and trails. New HR monitor so I haven't uploaded yet.

Day of Rest body comp 7.5 to 14.8% BF

My calf felt very tight so I took it easy and never pushed the pace HR seemed low too.  HR 148/157.  Then I did the ab class with Kat for 35 mins and 20 pullups Running time 52:48

Body Comp this morning 6.7 to 14.2%

Body Comp was 6.7 to 14.3 BF we had rice and chicken broccoli for dinner last night and I was feeling good minus the cough and sore left calf. I ran 13 miles in 95 mins 42 secs. Never felt like I pushed it HR was low 147/154. Could have gone lots further at this level. After I ran and walked a .7 mile cool down. I did it all at the TH on the TM at 1% incline

Body Comp 7.0 to 14.5% BF

I ran real fast first mile in 7:04 and picked it up from there.  I got to 6:22 miles on the last one.  Total time was 32:43 HR monitor was new and I still can't figure it out.  The old on is full and my computer I upload to has a virus I'll have to get that fixed and figure out the new one.  After the run I did Bobbi's weight class for an hour then 20 pullups and got out.  During the run I felt good.  I feel like I have recovered really well and like going and running 10 right now would be easy.

Warmed up and gradually uped the pace to 8.7 mph HR rate got up there about 156/166 after I did abs for 31 mins with Laura and 20 pullups.

136/147 HR on streets and trail of Draper, then I went to the gym and lifted on the chest for an hour time for the run was 1:25:59

Ran 16.2 and then a .4 cool down  Long run on at TM at TH 1% incline good thing a friend talked me through the last hour or else I was done.  This was a PM run I had an AM basketball game.  It was a very busy day.

It was a day or Rest and with Suzanne being out of town I really needed it.Mr Mom to 4 is tough.

ran 6 hard first one in 7:17 then 6:40's for 2, pushed it up each of the next 3 miles then down to 6:39 to finish out.  It was very cool at the end, to watch my heart rate drop as I backed off a little even though I was running 9 MPH.  I would guess my HR was like 159/174 after I did abs then 20 pullups and 15 more minutes of core work. tonight upper body lifting on the chest.  Total running time for the 7.5 50:08 including the warm up and cool down. In the PM I went back to the Gym and lifted on the chest and pecs for an hour.

Body Comp was 6.4 to 13.8% BF.  I just wanted to do the mid week long run today. But I felt very frisky especially for only slepping about 6 hours last night.  I just kept bumping it up and I just hung with it.  Last mile was at 9.2 mph first mile was the slowest at 7:25 felt a little tired the last three, but I could have gone farther and kept the same average for some time.  Total time was 89:33.  I did it at the TH on the TM 1% incline.

Felt good took it easy HR was like 143/154 then I did Bobbis weight class for an hour.  Total run time was 36:36

I went to bed with a terrible cold and woke up the same way.

Suffering through cold but I got it done then in the PM I went swimming with Nathan.

long run on the Tm at the TH after a baseketball game

Day of rest Left achilles killing.

Left achilles was tight only made it 4 then I did abs and 15 mins more on core after.  In the PM I lifted on the chest for 55 mins.

Left achilles tight ran 9 couldn't go anymore after that I rode the bike for 30 minutes..

I took a day off running to rest my left achilles I lifted on the back for an hour.

BF hit 5.8% today ran 3.5 in 24:09 HR was low. then I did ab class for 30 mins and 20 pullups.

Ran 10 in 1:15:58 achilles still very tight HR 137/145 after that more stretching. It is feeling better.

Ran on Tm at TH achilles killing stoped to stretch it a lot.  It wasn't impressive

Day of Rest and I really need it my achilles is killing me.

Ran on the TM at TH 1% nice and easy HR low like 134/145 left achilles still kills, then I did abs and core work for 35 then 10 mins on vibrating machine it really lossened up some stuff In the PM I went back to lift on my chest for 45 mins. 

9 on the TM worked the vibrating machine after achilles still hurts but its feeling better.  Time was 1:06:21

Ran 1.5 after stretching out then bobbis weight class for an hour. Time was 12:12 IN the PM I came back and lifted on my back for 35 mins

Achilles feeling better just about everyday.Ran at a pretty good pace HR 147/160 then 30 min abs with Kat time was  42:39

Long run day and i stopped short my achilles was killing

day of rest got into Orlando late.

Five in Orlando plus 5 on ellipitcal.

Then 5 more on the ellipitcal and 30 mins of core work.

After the run I did 5 miles on the elliptical.

Then I did core work for a half hour.

I lifted on Biceps for 30 mins and then on an hour on the chest.

It was a relay and it was a lot of fun.  I did fine average 6:05 my first leg which was 6.1 miles 6:20 my second leg which was 5..7 miles and 6:40 my last leg which was 5.5.  Lots of fun being with Suzanne and friends I guess I helped the average a little.  Achilles is stillfeeling tight but taking the day off the day before helped alot.  I would Love to do it again next year.  I got lost on one leg and ran an extra 1/3 mile that I took out and I ran around a little more. The worst part was sitting in the port o potty when they started it took me at least 30 seconds to get to the start.  If it wasn't for that and geting lost we would have been at least 3 minutes faster.  Oh well it was just for fun anyway.

Day of Rest

Flew to Jacksonville Fl not time to run.

Feeling like crap and eating like crap still haven't recovered from the race got 4.5 in during a break plus 3 mile on a bike and half amile on elliptical and some core.

Leaving Jacksonville today.  Hope to get something in but I probably won't.  Still feeling a little tight. Well flight got in early I went to the gym and ran 10 hard in 66 mins.

Easy after last night ran 1.6 very slow HR was very low felt a little tight.  Then I did abs for 30 mins then a little more core and pullups and use the vibrating

Ran 7:50 pace outside the first 6 miles then I jumped on the trails and slowed down a lot.  Went home ate got the kids off and headed to the gym, 3000 meters on the row machine in 12 mins and 3 secs. Then I lifted on my chest and biceps mostly for an hour. Feel a little stiff but hopefully I will be ready for tomorrow

One big old long run first 17 were pretty smooth then I had to take barthroom stops non stop afterward.  I easily added on another 55 minutes and my stomach was in knots the rest of the day.  It also got cold so the last 4.5 I was at the gym the rest were outside in Draper, Sandy, Midvale area.

Day of Rest and I really needed it.

33:57 for the first five and the first one I was warming up HR 157/166 last .2 untimed cool down then, abs class and more core work for 10 minutes cal count

HR 127/137 super cold outside not enough sleep felt like crap ate like crap yesterday and today.  what else can I say. Used the New Garmin again I think I am starting to understand it better.

My life is to stressful right now.  I really need to reduce my stress.  My 12 year old is killing me.  Had to start off early (at 5:00) to get her to a doctor appointment.  Soccer season starts tomorrow. 

I finally finished the Born to Run book.  It was very inspiring and had a few ideas for me to mull on.  When it gets a little warmer I might try some barefoot running on the grass.

Took the day off besides soccer practice with the kids.

Ran a quick couple of miles them I did abs with Laura. Plus a little more core.

10 minutes on the row machine an hour lifting on the chest and a little on the biceps. Resting for tomorrow.

Well It was a real good weekend and the half Marathon was a lot of fun.  Suzanne and I headed down Friday with our Daughter Brittany and her friend.  That made for lots of extra fun especially when her little friend was throwing up the moring of the race as we are heading out to meet the buses. 

We got to the start about 90 minutes before the race Suzanne and I were both freezing.  It was so cold and I had on tons of clothes.  We saw a few friends from the Gym, a guy from the running store (BJ he took fourth) and I ran into Walter right before the start.  I sheaded a lot of clothes before the start but I still wore an under armor shirt plus a long sleeve and my tights.  I was so cold and I don't remember being hot but I still should have sheed the long sleeve before the race.

The race started on a nice down hill the first 1/2 mile.  I didn't really warm up before hand but I still started fast.  Hit the first mile in 5:45 and the second in 6:05.  I used the garmin and for the race the GPS said I went 13.17 so pretty accurate the first half it was under at the mile markers and the second half it was a little long.  The HR function was screwed up the first 2 miles.  I wondered if it wasn't picking up other peoples HRM.  After that it worked great.  I probably should have gone a little slower the first half.  But I felt relaxed.

With the lack of Threshold miles the last few weeks due to achilles problems I might have tired a little early.  But the body felt good during the race.  I spent very little time thinking about aches and pains and worrying about pushing it to hard.  I hit the half way point at about 40:23 so I really missed the negative split but the first half of the race was easier.  I felt the illusion of running down hill alot because of the cavern walls even when I was running on flat ground.  Right after mile 7 the two female winners passed me.  In all I had about 20 people pass me after the first 2 miles and I passed about 5. 

I was very happy with my time it waqs 38 seconds faster than what I thought  I would get.  Thought I would place slightly better but oh well.  Suzanne broke 2:00 by 22 secs this was her third time in 6 tries but the hardest course.  I also got another PR which I was happy about.  The muscles feel as good as they have after in race this length or longer.  Before the race I took two imodium and I had no stomach issues. 

Now I am excited for Riverton next week but I might take it easy this week I am still a little worried about hurting myself.  Oh Moab is awesome we are for sure going back.  Best I could tell HR was 172/181

Rest day I feel great except in my lower back.  I am a little worried because 18 months ago this is how I hurt before a stree fracture came on.  I will watch it closely.

Ran really slow just worried about my sacrum but it is probably nothing.  Felt really good muscle wise.  Then I did abs with Kat.

It was my wife's Birthday so I took the day off and gave her a break.  We took my two middle kids skiing for the day. 

First Mile took 7:31 then I pushed it to 6:39 then 6:31 Then 6:27 last one in 6:18 and .3 cool down.  Total time 35:49  Then I did Bobbi's weight class for an hour first time ina month major but kicker. THen another few minutes of stretchign out and a few sets of 20+ pullups.

I don't think I hurt my sacrum as much as I think I have a minor left hamstring pull.  Something just doesn't feel right back there.

How to leave early for work and didn't have time for a run.

Did about an hours lifting on the chest and biceps then I went skiing for work.  The lady I was skiing with was increibile and my legs are shot hope that bides well for the race tomorrow.

This was a great race.  If you live on the South end of Salt Lake County and you like to run races you have to do it.  $30.00 is the cheapest half I have ever found plus no travel expense as well.

Last week my neighbor threw up in the hotel room before the race this morning it was my daughter.  Another great omen  The race started a little late but that gave us ten minutes to chat before the start.  I saw Walter and went his way everyone I knew was back of the pack so I chated with him and the guy next to me a fellow by the name of Chris Hase  55 year old that took 28th.

I was running in tights again and a short sleeve compression shit with a long one over it.  i could have dumped the Long sleeve after 5 miles but never did because of the bib number.  After skiing yesterday and have a lousy diet week and a running week I expected to go a tad slowere then last week and figured it could be real bad.  Based off of last years results I expected to do well but I knew there were alot more people.  After last week my plan was to start a lot slower and let the race come to me.  Rather then dying at the end.

The head race offical said He would count down then a siren would sound and that meant go.  He counted down the Siren sounded but everyone stood for a second.  It was like where is the starter pistol.  Walter took off pretty good and before we turned the corner there were 4 kids in a pack following him I was number six.  Then 1/4 mile later I got past by a short guy that had a hind end like a mule dear.  I saw Riverton Paul watching the race but it didn't occur to me who it was until I 5 seconds after (thanks for the support Paul) I passed him.  .then two more then 1 more about 1/4 before the first mile.  That was where I stayed at number ten for a bout 5 more miles. 

There was a strong head wind but it wasn't to bad.  No chance to draft I was out all alone.After a couple miles I felt in a real groove and I wamred up well.  I still need to upload my Garmin But HR was good first 5 miles were pretty steadybesides the first but even tah took 6:10  I hit 3 at 18:30. Which seemed a little short.  There was one guy on my tail gapped but on my tail all the same for the first six miles.  Atabout 5 I started reeling in a kid from the lead pack that fell off.  I knew it was a matter of time and it took about 3 miles but after I passed him I think he fell apart because my wife said he finished several spots back.  His mom told Suzanne he was a Bingham runner.

I ssaw Suzanne and my two boys several times throught the race which was way cool she even brought me som gatorade.  She did a long run with friends this morning and thought that was better then two halfs on back to back weekends.Mile 9 started to catch glimpses off another guy.  By the time we hit 12 I passed him and he was really hurting.  Mile 13 was really strong and I could have kept going strong for awhile.  I felt like I was closing on the two runners in front but it would have been a long time before I caught them.  I was happy with 8th and even happier when I learned a couple guys were bandits that cut out early so I finished 6th.

A couple more take aways I was 27 seconds slower then last week.  I also though last week based of my 13.17 garmin reading that the course was long.  This week I though it was short 13.01 on the garmin.  I would have gave last weeks course a 4 on a scale of 1-10 and this one a 6.  Plus it is 500 feet higher.  Lots of hills and sharp turns but it was marked well. I thought it would be easier based of of Walters time and conversation but I guessed they changed it a little. I noticed he was about a minute slower so I felt that much better about my time.  I guess racing a little smarter helped I would have thought the Skiing would have killed me.  Now I know I just need to hit it harder the next couple weeks. 

After the race I took off to coach a couple soocer games both of my girls were puking before or after there games which made me think they were all the tougher.  Chuckie Cheeses,running errands, and preparing a talk for the prison occupied the rest of my day. When I get arround to my Garmin results I will upload them.

Day of Rest and I needed it.

4.5 On the TM at TH in 34:11 Felt pretty good post Race. Then abs for 1/2 hour with Kat.

On trails with Cam Dog down to the Park on Draper Canal Back Via Porter Rockwell. then to the gym to lift.

Not time for to much this morning.  Suzanne was puking and I had to take care of her in the morn and Day.  Had one of my buddies come over and give her an IV.  Anyway I ran three this morning and I did Bobbi/'s class she went hard core time for the three was 21:30.  Hoping for more tomorrow.

First 7 miles in 47:15 quick potty break and 1.1 more at 7.5 mph pace.  Then I did the ab class with Laura for 35 mins. Run was HR 160/173 felt great.  Then an hour of 10 round kick boxing.

On the TM at the TH took  3:26:13 which I felt great about stopped after one mile for a quick potty stop then again after 14 miles for 30 seconds to fill water bottles HR was like 145/153 until the last 4 minutes when I speed up.  Felt good

Did about 65 mins in a spin class felt great HR 140/163.

Day or Rest caught up on some sleep inbetween conference sessions.

On the TM at the TH 1% incline first mile 7:08 next 7 at 6:40 pace.  Then I slowed down last 2.3 to 7:08 after the run 35 mins on abs with KAT plus 25 pullups 20 chinups.  HR 161/171 for the run.  In the PM soccer rained out so I came back to lift on chest for 40 mins.

Ran on the TM at the TH first one in 7:45 next 4 in 7:30 next 2 in 7:24 next two in 7:18 next thee in 7:13.  I woke up late so no more time for anything else.  HR 146/155  Time 1:28:10

Ran a 5 K in 19:47 then I ran a little more total 4.3 in 28:08 off to Bobbis weight class and a few pullups after wards. 2nd and third mile in 6:06 HR was 161/171.

Out side on trails and streets of Draper with Cam a little cold HR was a little low due to the cold felt great. Actual HR was 149/160 Time 1:15:08

Just ran on tread mill for 9.1  HR was like 145/154 actually it was 145/156 time was 1:05:07

Woke up and felt like crap supposed to do 16 couldn't go later ended up puking and sick all day

Still very Ill not a good omen for the SLM

Run was 43:14 on the TM at the TH I am still feeling quite Ill but I really needed to get this in.  After I did Kat's Ab class 25 pullups and went to work.

Still not feeling it and that really sucks casue its race week.  Did lots of stretching.  BF was 6.0% that was a plus.

Still feeling the cramps I did nothing other than soccer practice at night,

Just tapering now felt better.

Spent time on the roller, vibrating paltform, and lots of stretching.  At night spent 25 minutes in a ice bath.  Thats is the worst.

It never ceases to amaze me how hard Marathons are.  It's not the distance alone but the effort and the distance combined.  It always seems like such a gamble with so many different variables to consider and so many things that can go wrong to hope that something will go right. 

I had very high expectations for this race.  After my last couple half’s and the way I had been running as of late I really thought I could get a 2:55.  I knew the course would be tough but two weeks ago I thought I was up to the challenge.  But after my recent stomach virus and a few other little aches and pains not to mention the recent weight gain, I knew I would be hard pressed yet I was optimistic.

Suzanne forgot her headphones, but since I love her so much, we stopped to buy some on the way.   If I ran with an iPod I would have just gave her mine.  That put us a little behind schedule and when the Gun sounded we were in the port potty line.  I think I was about 13 some minutes late again and I felt like a fish swimming upstream once again.  The course was crowed but there was a little bit of a lane on the left so I stayed that way as much as possible.  This meant I had to run little further rounding corners and I missed the first two or three aid stations but besides that I don't think it was too bad.  I think more than anything it got the adrenaline going prematurely and started my tempo off a little high. 

My first few miles were 6:13, 6:28, 6:04, 6:03, and 6:27.  It seemed a little fast by my heart rate was in the high 150's the beginning had a slight downhill and the temp was cool.  The Marathon broke off from the half for about a mile to add in an extra loop which thinned the crowed for a few minutes but then it was thick again as we rejoined.  There were a few up hills next and some running into the sun.  If I was to do it again I would have wore sunglasses.

One weird thing about the course I never got passed once not even for a second, I guess that is one perk to starting way back.

The next few miles were 6:43, 6:52, 6:41, 6:58, and 6:29 and   I was still feeling good and I felt like with the long taper I had plenty of fuel in my system.  A few more hills and the Marathon split off from the half. Based off my start time I was just about with the 3:30 pack 8 milers.  As I came into 11 I recognized my old stomping grounds from the time we lived it Holliday.  That was kind of fun.

Miles 11 - 15 were 6:39 7:03, 7:17, 6:31, 6:33, I always hate seeing those 7 minute miles but I was hitting a lot of hills. After 12 you start turning down hill for a bit and the time dropped as I started the long trip down Van Winkle.

Miles 16-20 were 6:39, 6:41, 6:56, 7:11, and 7:19 Van Winkle seemed to go on forever but I was just with Marathoners and passing all the way of course more slowly as I caught up to faster runners When I hit 18 I realized I had totally started to go below pace but I started to think about back up goals and how if only ran at 8.2 pass I was still breaking 3:00.  I always think that miles 18-23 are the hardest and this was pretty much right on.  I started running out of glycogen and my mind played some tricks on me. In St. George I really remember pushing it at this point but I kept getting more discouraged and I couldn't figure out why.

Miles 21-26 were 7:20, 7:18, 7:34, 7:21, 7:57, 7:53 I remember a little boy by the side of the road saying to his dad as I passed that one is doing really good, you can tell because he is smiling.  That made feel good and the little boy was cute but I still couldn't believe I was going to break three.  I usually smile as I run and I did pretty much all the way to the finish.

The strangest part might have been how my heart rate just dropped the last few miles. It usually starts to really pick up as I push it but I lost all desire to push and it dropped 5 beats.  St. George was my previous low and that was 167/181.  I ended at 161/174.  I guess the upside of not pushing it was that I feel as good as I ever have.  I also wonder if I get bonus points for having everyone who finished in front of me be youner then I am.

I was a little disappointed overall but I know I should just be grateful.  It made it a little easier to take when I realized I got a medal and finished 14th overall and 2nd in my age bracket.  Suzanne and her two friends did really great as well she broke 2 hours again that is 4 times in a row her time was 1:58:20.

I guess it’s back to the drawing board.  I don't expect to do another Marathon until St. George and I am going to take a few weeks to do some biking and rest up a little.  All in all it was a good day.

Day of Rest.  Legs feel the best they have after any Marathon.  It is amazing plus my weight just dropped through the floor.  I think a lot of fluids just cleared out and I feel very good I could run tomorrow.

Lot of time stretching plus Kats ab class

Spin class with Julie for 60 minutes, stretching and pullups.

60 minutes lifting weights with Bobbi

Ran 1 mile on tread mill 22 mins on elliptical and then  35 mins in ab class with laura.

Ran 5 miles then I lifted on the chest for 45 minutes.

Warmed up 1 then hit 9.0 mph pace tell 7 then I backed it off the last three time was 1:10:45 HR was like 157/166 I probably pushed to hard.  Seth Wold told me afterward that Ryan Hall takes three weeks off after a Marathon.  Maybe I should take it a little easier.  I am still planning on waiting a couple weeks before I go hard but I didn't want to go cold turkey.  More spinning and stair stepper and elliptical next week.

Day of rest.  But I didn't get much.

Bike for 20 minutes, Stair steper for 20 then elliptical for 12, then abs with Kat for 35.

Did the stair steper for 10 minutes then spin class with Julie for 55 minutes. Got the he up there 158/168

at lunch I swam a mile in 31 minutes and then did another couple 100 yards in drills.

I did Bobbi's weight class for an hour. Then Heather's spin class for 45 minutes.

10 mins on the elliptical, 25 minutes on biceps, 35 minutes in Laura's ab class, and another 20 minutes doing addtional core work.

70 mins lifting on chest, 10 mins of elliptcal and then 24 mins of survial of the fittest

No time to workout

Flying to South Carolina.

In south carolina

Very serious qtrs at 11.1 mph 5:24 pace or 81 seconds 8 of them.  then weights and core work.

59:12 in SC plus weights after.

Bobbi's weight class and Heathers spin for 45 mins.

Abs lifted on back for 50 minutes.

Survival of the Fittest for 1 hour.  Lactic acid shot throught the roof.

No time for a workout.

Rest Day.

Abs for 35 then chisel with Kat for an hour. Then a quick 30 minute run and stretch.

Traveling back from Boston. Didn't do squat.

I did Bobbis weight class then I ran 8.2 after just under an hour

Ran on the tm at the th for 4 then I did lauras ab class with Suzanne and a little more lifting on the legs.

Ran on tm at th pretty quick for 6 then a 1 mile cool down. Lifted 40 minutes on my chest prior to the run.

First run outside in awhile. 14 along draper trail down to Sandy at 103 bench. Felt pretty lazy last little bit. Hr was low like 137/150. But it was cold time was 1:51

Day of rest

Ran on tm 6 miles pretty quick. Time 41:54 then I dis kats ab class for 35 mins body comp 6.5%

Spin for an hour in Julie's class

Ran fast on the TM then I lifted weights with Bobbi for an hour.

On the TM at the TH rolling hills and intervals.

Yoga for a half hour then I lifted on the chest and biceps for 50 minutes.

I have done a terrible job of  blogging lately but I figured I had to put this one in.  It was my first 1st place finish in almost 4 years.  About 200 people showed up but not a lot of speedsters I reckognized.  I had a lot of friends there from the gym and my neighborhood.  The race was put on by our Draper City police department to help officer Smith with Health care costs. 

So from the start I had a police escort the whole way and we passed another dozen officers along the route.  The funniest part was we made a wrong turn.  The officer let me come alongside his car to discuss this with him.  I said keep going they will follow us.  The first mile of the course was up hill and then  it a quick half down hill and after that pretty flat.  My garmin measured it long 3.15

As soon as it was over I took off to get my girls to swim team and after that I came back to get a two foot high trophy, pose for pictures and shake hands with the mayor.  The rest of the day was followed by soccer games and yard work.  I wanted to get my long run in today but not enough time.  I really need to get on it and I will try to back blog my miles the last 3 weeks but I am still just getting back into to it post Salt Lake Marathon.  Anyway it was a good day.

Day of rest.

Ran 5 on the TM at TH in 36:56 then I did this raising the barre class. It was a cross between ballet and aerobics, a real but kicker at that. I forgot my HR monitor so no idea there.

First 6.75 on TM at TH in 51:07  Then I ran to Draper after parking car .3 away then I ran 2.3 with Nathan for his run his time this year was 22:51  Mikayla Finsihed 4th in the girls Behind Emily Westerlind, Katie Petty, and Mikayla Feller, She did great Suzanne said she was way ahead of us.  Then Brittany came in about two minutes after Nathan and I.  They all did really great.  Then another bit back to the car. 

After the run I lifted with Bobbi for an hour and then I did her Zumba class for a hour.

Walked then did abs for 25 then left

Lifted on Chest for 45 minutes then I did Yoga for a half hour.

Fun Little race. My second time doing it. I'll put my report in later 6th 7th and 8th allin my age group less then a minute apart. I took 7th overall got chicked once. So i missed the trophy. Oh well next year. It was fun.

Day of Rest up in Midway

5K yea right. a pro showed up and he was gone then 2 highschoolers then 3 others 1 was just graduated  He was 19 so the 2 age groups 18 and under and 19 and over.  I thought I did good for tired legs.  Made for a busy weekend.  I thought I did well for altitude. 

Ran for about 66 minutes 7.6 miles really slow. On the streets and trails of Draper.  Went to the gym for spinning for 40 minutes then I lifted on my legs for 10

ran 1.5 on the TM then bobbis class for an hour.

Ran outside on streets and trails of Draper.  Then I came home and showered read scriptures and left.  Did aqua aerobices for my final stamp

Lifted on chest and biceps for an hour.  I slept in.

I think there were 29 men and 20 women for this race there were all so more for a 6 mile race a 10 mile race and a 15 mile race plus a bike race.  I had a soccer game so I ran one of the short race.  All races started the same way. There was one guy who ran the 6 who took of like a bullet and 2 other guys that probably would have given me a lot to handle but they ran different races.  i haven't been on the dirt trails alot.  This one went 2 miles up corner canyon climbing a 1000+ feet and then back down.  The trails were a little hard to follow and I made a wrong turn and had a friend Crystal Shockley call me back over.  After that I just stayed right behind her until we broke off.  It took me about 19:50 to go up to Ghost falls and 12 something to come back down.  i really was flying on the way down.  I worried alot about breaking an ankle or going of the trail or tripping the race was a kick though.  The 2nd and third guys wwere 3 and 4 minutes behind and I took off to the soccer game before number 4 came in.  Hope to be able to do it again next year. 

Day of Rest.

Went long with Camdog.  We started at my house down to Draper park and then out on the trail to Sandy and back made good time and HR was 143/152 time was 2:05;21 for 16.05 plus we had the potty break in that time.  Way fun to run with a partner on the long run.

Down to Draper Park and back with Cam one way down another way back.  Then I lifted on my back for 40 minutes and then I did Julie's spin class for 55 min plus a cool down.  Again with Cam

Ran around Draper and then 6 mile up in corner canyon and back home.  Then I did Bobbi's class for 40 minutes.  Pretty slow HR was 131/152

I got nothing in.. Waiting on my plumber.

First one I did prety quick then slowed down.  Then I lifted on the chest for an hour.  My back is super tight.  I think I screwed something up.

5 K in Holladay plus 2 mile warm up and 6 mile cool down  HR 167/178.  What can I say I got chicked 4 times.  I didn't feel to bad about Michelle Lowry and Amber Andrews.  But the other two I should have got.  Oh well it was a good race day I think that is a official Utah PR and 19:32 was my previous time back in 06 although it was a different course it wa largely the same..  My hr last time was 182/191 so it makes me think I could try a lot harder and I still have lots of room to improve.  Temps were cool though.  i wonder if a lot of the good runners were in Utah county for the races down there.

Day or Rest.

Hit my 13.1 at 1:33:55 not bad considering how slow I started. I felt fine the whole time like I never did push it. Nice cool temps. My hr was about 156/164. After read scriptures with the fam and headed to the gym for kats ab class for 30 mins. My back and left shoulder have been aching.

Barely broke 8 min mile pace. Took 1:22:05 hr was136/147. Then we read scriptures. I went to the gym for Julie spin class for 55 mins. My hronitor seemed to have some problems it was158/172. Might have picking somebody elses up. At lunch I swam for 25 minutes a good 800 freestyle and a leisurley 250 yards back stroke.

First 7.4 with Camdog in 56:40 hr was about 148/159. Then I ran 6 more in 43:40 hr was about 154/160, then I headed to the gym for Bobbis weight class for 55 mins. Then I used the vibrating platform and roller for about 10 mins. Shoulders feel better left mid back still has a little tare. Left Achilles is inflamming a bit.

Resting for Ragnar stretching and abs class for 30 minutes

Ragnar leg 9, 3.5miles 20:59 5:59 pace.

Runner 9 2nd and 3rd legs for Ragnar 1:04:21 and 36:40 long stories maybe I'll tell them another day.

Day of Rest I need it.

Tednotitis and other issues I was supposed to be traveling so no HR monitor but yet here I am.

Feeling a little better.

All outside usual loop

Went long almost ready to travel.

I'll be more faithful soon time 1;16:51 143/150

Travel up to Rexburg.  Car broke down lots of issues.

Day of Rest

Feel like a kick to the Gut.  Time 2:09:58

Not as bad as yesterday.  This air and the pollen count are terrible.

On Vacation in Jackson Hole 1:54:46

Up in Jackson Hole with Suzanne for her long run time 3:21:41

Driving to Washington from Jackson Hole.

Around Lake Goodwin three time plus a little extra Pushed it hard.  Time 1:49:16

Day of Rest

On the track at Lakewood Highschool in Washington 1:59:39 Did 4 800's 2:52, 2:53, 2:47, 2:50 

Back to the track easy day can't remeber the time under 1:50 I think.

Last Day on the Track pretty easy time was 2:11 something.

Crappy Day for a long run don't eat mexican the night before.  Time 3:59:41 Around Lake Goodwin again and again.

Pretty easy pace Broke eigth minute mile pace for the whole thing by 25 seconds.

Drove home to Draper.

Day of Rest.  I think I feel ready to go hard tomorrow.

Ran outside down to the park 2 5k's and back then ab class run time 1:44:47

Good run first one slow then I got down to business slowed down the last two on the return,  Time was 1:28:09 then i did spin with Julie for 50 mins legs were a little slow getting going. 25 pullups and I was gone. IN the PM swam 1400 yards three 400's and one 200.

Ran outside took the uper trail down again and Draper Canal back time 1:46 on the nose.  Then lifted weights with Kat for an Hour.

Run time 1:51:49 A bit of a guess on the mileage ran Tuesday 11.6 plus with Cam to his house and back on a certain part of the course.  Then I went to the Gym to do Abs,  stretching, platerform and a few pullups.

Day off I  went to Temple.  The rest of the day was very busy.

Slept terrible last night.  We w2nent to Draper Days to hear Collin Raye and it was a late night dinner wasn't the best.  None the less, Woke up at 5:45 started getting ready i used my supplements but no Advair.  I had my Alegra, Stomach med, afrin, Vicks, and my NO explode plus som extra creatine and argine and glutamine.  I also took so salt sticks because I have been cramping.

Ran 2.2 miles before hand got to the start and ready to go.  Felt a little tired but solid.  Ran my first mile in 5:51 last year my first half was way faster and I was tired this year I did better at not going as fast the 1st quarter and then maintained better.

Lots of fast runners today especially in the women's field I can't remember getting chicked so much.  2nd Mile in 6:01 Cam was ahead of me the whole way and I just stayed with him drifting between 2-6 seconds back.  Passed a few and got passed a little.  3rd Mile in 6:26 last bit in 37 secs.

It was fun to see alot of people from around town.  We left pretty quickafter I had to pick up Mikayla fro a girls camp.  So I don't know how I placed.  I feel like all the traing has left me a little fatigued but I am really just aiming towards St George and Hobble Creek.  I am planning on Desert News 10 K next week.  I guess this was a course best and a 50 second improvment on last year.  Oh well

Day of Rest, Its Nathan's B-Day he is seven now.

1:39:28 for 13.39 first mile was in 8:01 hit 10 mile at 1:12:54, 1:36:54, then I came home to get Mikayla, I ran two miles with her and walked a qrt before and after.  I didn't include the walk.  Her first mile was 10:45 she stopped to tie a shoe then the 2nd in 10:08, after that I headed to the gym to do Abs with Kat for 35 minutes plus pullups, pushups, roller, and vibrating platform

Woke up really early and ran two with Mikayla first one in 10:53 next one in 10:07, waited for Cam started running to his house then from there up to ghost falls and home 10.8 miles 1:41:31.   Ate quick then I went to the Gym and did Julie's spin class plus 24 pullups. 

It was warm, started at 76 degrees and ended at 79 it was windy.  My legs still felt loaded from yesterday.  I ate like crap as well and the bottom line is I ran like crap, maybe it was working in the yard last night or the lack of sleep.  The best part was my heart rate was in the cellar with me.  It was probably 115/126.  after I showered and went to lift weights with Bobbi.  Suzanne came 45 minutes then some stretching and pullups

 ran 10 on the TM at TH warmed up one then 8.6 the rest of the way.  6:58 then off to abs I would guess that HR was 154/162.  abs with carol for 25  plus stretch and pullups.  run time was 1:10:24

Planned on resting today.  I went to work and came home halfway through the day I felt dizzy tried to sleep and lie down.  Felt some nausea but it was Brighton's B-day so I tried to suck it up.  Feeling like crap for tomorrow.

Well I kept thinking before the race this was a real dumb idea.  I felt a lot closer to vomiting then I did sprinting.  I had been feeling dizzy all yesterday and nausea as well.  I had Suzanne drive me down any way.  The second I stepped out of the car and she drove away I was wishing we could just go home.  I tried to run around a little but I found myself going straight for the porta potty line.  I few minutes later I tried to warmup again.  Then I tried to puke but no luck just dry heaves.  I only had time for about .8 mile warmup.  Got in line about 2 minutes before the start.  The gun sounded and about 8 seconds later I crossed the mat.

It is alway hard to tell what mat they are counting.  I started running and there were lots of slows in front so I had to let that sort out.  In the first 100 yards somone almost clipped my heal.  I wasn't feeling so hot which was kind of distracting.  I also was really afraid off going out to fast because they way I was feeling I felt any kind of good time would be a stretch.  I took it a little easier the last two weeks and I felt no prerace leg cramps which allowed me to run a lot of surges.  With a fast course like this and so many runners this was a big help.  Lots of opportunity to draft.  After the first mile I only recall being passed once plus a few more in the last three hundred yards.  My heart rate was way lower then last year but I got some false numbers the first mile which threw the garmin off

It said I hit 204.  I think it must have just picked up some other runners  average was 170 but it must have been more like 166.  I never felt really loaded in the legs just inhibited by my loopy head and nausea.  I think considering the perfect weather I could have pushed it 30 more seconds were it not for the way I felt.  None the less a good day lots of passing and a PR.  Wish I would have gone a little quicker to go sub 37.

My splits were 5:45, 5:33, 6:02, 6:03, 6:01, 6:21, and 1:13 the three guys who passed me in the last stretch were all guys I passed in the last mile.  So I felt good that I actually gained ground.  I also passed a few of the folks who got me last week.  I guess that is another sign when I start to unload the legs I have more potential.  I just need to push my lactic zone moe during the week instead of all those junk recovery miles that send the heart rate no place.

Last thing last week on N.O until Hobble creek.  Before the race I took a couple advil 1 asprin my stomach med and advair along with 1 imodium.  I ate a banana and drank a little gator aid.  I guess I am glad I ran the thing but I still feel like crap.  After talked to a lot of friends and watched some amazing Marathon finishes.

Day of Rest still feeling dizzy

First 8.39 with Cam in 1:02:27 he had a potty stop for a minute then,2.4 with Mikayla really slow most of it walking she said her knee hurt, then abs with kat for 35 mins plus some pullups and and stretching

 Time was for the first 11. 5 then I did one more slow with Mikayla  This was a bit of a recovery

Long time 9 with Suzanne at about 11:30 pace plus a potty break then 3 more by myself I would guess about 8 min miles then I had to run the kids around and I lifted triceps and biceps at the gym for about an hour.

10 miles on TM I would guess 142/153 then abs and stretching. Time was 1:15:25

Ran ten on the TM at TH then .2 un timed cool down.  Then a little elliptical and stretching.  HR 139/147 I would guess Time 1:19:28

Little race just over 100 people. I started strong. At about mile 1 George Katz passed me and he slowly drifted ahead. Felt strong especially for running yesterday. I'll have to log the rest of my week but on my iPhone.

Day of Rest flew to LAX

In So Cal on a TM I ran 9.1 in an hour and slowed from there.

In So Cal on the TM about 8.6 average pace 1% incline

Last time on TM in So Cal 9.13 in an hour slowed the last few.

Woke up late so I ran in the PM on the TM at the TH 1:13:42 for the ten plus a cool down.

I ran 5 in 40 minutes then a .4 cool down.

Well this was a solid effort I felt really good about where I finished, how hard I pushed, the way I ran the course, and the way I felt after.

Splits on the Garmin were

1-5:48

2-5:52

3-6:05

4-5:54

5-6:21

6-6:11

7-6:40

8-6:37

9-6:15

10-6:09

11-6:22

12-6:22

13-6:15

last .1 at 5:44 pace

I guess I probably could have done better in places but offer all it felt great.  I sat in front of Sasha on the way up and he imparted some wisdom and some good confidence.  Talked a little more after we got off the bus. 

Pre race I woke up at four and went through the morning ritual.  I took my stomach med, my Advair inhaler, Allegra, gatoraid ate a banana. took a 2 ibuprofen and 1 asprin.  I used a little vicks and a nasal decongestent.  I took 10 miligrams of glutamine, a little krealkline and left for the race.  Drank more on the way and ate a granola bar and more almonds and banas chips 50 minutes prerace I drank one of those 5 hours energies and took 3.5 mg of arginie.  My stomach was never queezy so I didn't take anything for that.  I felt lose before the race. 

Then I took off.  I felt a little conservative maybe because of the down hill.  After a couple miles it was rare to see anyone move postion it only happended a few time I went from 17th to 14th.  Had a few conversations along the way.  At the turn around I went the wrong way but it only cost me a few seconds.  The three guys infront of me went about a half mile before realizing there mistake.  Besides that the middle was pretty uneventful.

At the .25 mile mark a spectaor who looked like a good runner told me to surge and finish strong. That spurred me on a bit although there was no one close in fron or behind.  After the race I spent a lot of time talking with the guys around me.  There were a lot in my age group I will be lucky to get 5th and I didn't stick around to check it out.  Talked to a few friends and headed home.  It felt great. 

Still on a high I went to the gym before going home and ran 4.3 more plus I biked for 15 minutes plus about a .2 mile warmup before the race.  Came home showered and even caught a little nap.  I guess I am now ready for the second half of my day.

Day or Rest. It is a little boring with my wife and kids out of town.  legs feel great the only thing that hurts is a couple of popped blisters.

Did 2 miles on the elliptical and Kat's AB class

I ran real slow 1st one in 10:00 then a potty break next one in 9:10 then 8:40 last half at 7 mph.  Then I biked for 50 mins in lance's class few 25 pullups 25 chin ups and a little stretching.

I lifted weights with Bobbi I am still resting the hamstring.

Flew to Washington not time for anything.