Well here goes again

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