Well here goes again

Felt great again.  Hope I can sleep well again tonight feeling strong but sitll aware of tiny aches planning on 44 miles in four days this week and one day of spinning.  BF 10.0% this morning 180.6.  I thought that was good after all of the pizza and cake from Brits Party.

9/22/08 Body Comp 181.6 Lbs, 17.7% to 10.7% BF I felt well and expected to do a little speed work. I had trouble falling asleep last night and took two Excedrin PM it was all I could do to pull my but out of bed this morning.   

9:19 HR 128, 9:00 HR 130, 9:18 HR 132, 9:40 HR 129, 8:54 HR 133, 9:22 HR 136, 9:42 HR 131, 8:36 HR 133, 8:48 HR 139, 8:54 HR 139, 8:30 HR 138, 8:30 HR 139, 8:56 HR 144, 8:46 HR 139, 14 miles Total time 2:06:22 HR 135/150 couple of water and potty breaks, It was freezing cold and windy.  I should have dressed better than tights and a long shirt.  I looked liked a drowned rat when I cam home.  It was nice to have my polar back from the shop it seemed like it was measuring right on.   Regular out door course about 350 to 400 feet of climbing

Body comp 181.4 lbs 17.4 to 10.3% BF , Brighton didn't sleep well I think he is coming down with something so I was up and down.  I had an IEP meeting for Mikayla so that shortened my plans.  I wanted to do a little bit of speed but I forgot my HRM trying to get to the school on time.

 Ran six miles on the treadmill.  The faster I went the more off the pedometer got.  I clicked my miles when I hit them.  For HRM so I just used the watch I would guess I was 156/177

Started slow picked up speed and then cooled down all on TM at 0% incline. Mile 1 9:01, Mile 2 7:34, Mile 3 6:39, Mile 4 6:03, Mile 5 slowed to jogged walked a minute and then ran at * min mile speed. 8:32, Mile 6 7:59.  Total time 45:50 then I jogged and walked a half Mile in 5:52

Body Comp 182.2 17.0% to 9.9% BF felt very strong after lack of miles yesterday.  Ate late after soccer scrimmages. Slept well.  Crazy night Mikayla had to fill out a police report with her friends on crazy drunk guy.

 12:15 class spinning with Trish, Suzanne came along.  HRA 144/167 but I forgot to turn watch off, on 5 minute cool down and stretch otherwise I would have been close to a record.  57:14

 Ran 4 on the TM at 0% incline after the first mile I just stayed at 8:00 pace HR143/149.  This was right after my spin class for 57 minutes. HR , 137, 143,145, 145 felt fine.  I was wearing new shoes to try to break them in.  Just incase I decide to use them for St. George.  Ran because of hurried day yesterday.  Achilles feeling lots better really started working it again yesterday and taking Ibuprofen again.

 Hard Roller and stretching for 12minutes after I was done.  Had to get out of there quick. 

Body Comp 183.0 lbs 16.9 to 9.3% BF Ate late again but felt fine.  Ran outside on streets and trails of Draper.  Draper Canal down and back and the draper 5k course.  Watch measured short especially when I speed up.  Achilles not to terrible.  I dressed for the cold and it was pretty warm.  I should have worn my shorts.  I was glad I at least shed the long sleeve shirt when I was out. 

 Mile 1 8:49 HRA 137 foot pod measuring short, Mile 2 8:15 HRA 147, lost at least .13 miles the first two.  Mile 3 9:16 HR 147, Mile 4 8:13 HR 145, Mile 5, 6, and 7 all measured by course Mile 5 7:36 HRA 151, Mile 6 8:20 HRA 153, Mile 7 7:51 HRA 152, Mile 8 9:36 HRA 141, Mile 9 9:29 HRA 137, Mile 10 9:22 HRA 138, Mile 11 9:38 HRA 137.  Total Time 1:36:29 11 Miles HRA 144/157.  HRM seemed right on which makes me think I am still a little tired.  Dropped 4 lbs while I was out only stop for water was during mile 4.  I am sure I lost a little power due to dehydration and the last 4 I was just slowing down intentionally. 

 Afterwards stretched out and did roller for 18:30 minutes right Achilles still feeling tight I will work on it today.  Already popped 4 Ibuprofen.

9-26-08

Body Comp 180.4 lbs 16.4%-9.3 BF,  Brighton was up again off and on during the night.  It looks like I caught his cold but now he is teething.  Molars must be coming in.

This morning was a planned rest day.  I spent about 20 minutes with my Achilles in a bucket of ice.  So relaxing lol.  Anyway it seemed to reduce more inflammation.  Afterwards I just kept rubbing it down trying to get fluid up and out of it.  I am still planning just 10 miles tomorrow and then two light days next Monday and Tuesday hopefully that will give me time to rest up.  7 more days tell SG.

Suzanne said the cold only took two days for her to get over so I am excited for that.  In laws fly in late tonight for Brit’s Baptism tomorrow. 

9/27/08 Body Comp 181.6 lbs 9.9 to 17.3% BF 

 I had a really bad cold and took some cold Medicine.  10 Miles on streets and trails around Draper.  1^st Mile 9:01 HRA 133, 2^nd Mile 8:30 HRA 143, 3^rd Mile 8:40 HRA 145, 4^th Mile 9:00 HRA 143, 5^th Mile 8:18 HRA 145, 6^th Mile 8:30 HRA 154, Mile 7 8:46 HRA 152, Mile 8 9:16 HRA 146 Mile 9 9:04 HRA 142, Mile 10 9:22 HRA 140.  Over all time 1:28:30 10 miles.  HR 144/162