Well here goes again

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.