Phantom

13.5 in the morning before heading out of town.  did two miles of temp in 10:45(5:26,5:19) on the canyon trail.  legs felt reall y good.

7.5 in the morning up in SLC.  ran up 2nd avenue near temple square. it was raining some but not enough to get very wet.

Mileage slipped pretty bad this week, but that is ok.  it is usually an inevitable part of my training cycles.  I was pretty busy working all week too.  I just wish i could have ran the hurricane half or some other race.  i am rested and ready for some good training.

11.5 in the morning. It was a decent run for a monday.  ran easy and still took three miles down in the low 6 minute range.  Total time for run.(1:23:15)

4 miles before bed. supper was still in the stomach so it was a slow one.

10.5 in the morning. was out the door before 6:00am. which is unusual for me so far this year.  felt like i was sleeping on the run.  just a slow easy run.  worked pretty hard and long today tearing off a roof and getting ready to re-shingle it so i probably won't get out again today.

7.5 miles at 6 am.  pretty slow, never really got going.

1 mile running back and forth to pick up a truck on a job sight.

6.0 easy miles this morning. cut the run short to get home for breakfast with the family. i have been so busy this week i haven't been around as much as i like.  Will try to get more this evening.

10.0 miles at 10:30 at night. didn't take a watch but i looked at the clock before and after.  The run took 70:00 minutes.  i felt really good all things considered.  ran strong the whole time.  i would say it was a marathon pace run although i am hoping i can run faster down the road.

not a bad week of running but i need to get back into some higher mileage and running every day.

10.75 this morning, 9.25 out and back, then went to the track.  plan was to run a mile with the goal of 5:00 minute pace for as long as possible.  i knew it would be difficult. i was on pace at 800m but ready to quit.  Kept going and ended up with a 5:13.  It is amazing how different a 5 minute pace feels than even a 5:30 or 5:45.  my lungs and arms were burning.  My legs were not very fresh going into it so maybe i will do a shorter warmup next time.  

11.5 this morning.  Legs were in a coma.  just glad to get out and run.

7.0--slept in til 7:30am.  Just couldn't pry myself off the mattress.  I was frustrated knowing that i was just going out running when i should have been done already.  Once i got running i just couldn't face another 10+ miles at a pathetically slow pace so i turned for home after the first mile.  Decided to hit the track for a healthy dose of tempo running.  started out planning on 5k on the track. hit 5K in 18:10 and then just kept going till i hit 4 miles in 23:17. first 2 miles were each 5:50  then i kind of lost track but i think there were pretty close to the same.  i am glad i did the tempo instead of a long slow one.  sometimes it is good to get out and run faster even when you don't feel like it,  It seems to refocus me and build confidence better than 8-9:00 pace does.

7.5 miles after work

5.5 before supper.  needed to get out more but got busy. not a bad week considering that it felt like i took the week off.  I just wish that my body would start feeling more rested.

12.5 in the morning.  Went out on one of my standard out and backs for 10.5, then hit the track for a quick 1600m(5:16).  Another mile to cool down.  A good start to the week.

7.0 miles this morning.  1.5 warm up then 8x800m @ goal pace 2:40 and 2:20 rest(300m)

times were: 2:40,2:39,2:41,2:40,2:39,2:40,2:40,2:39    took an extra minute rest between the 4th and 5th one. Overall it was a very solid work out.  haven't done this workout for quite a while.

Nice easy 10.5 miles this morning.  took a while to get the body going. ran pretty slow(8:00pace)

12.5 in the evening.  Put on the garmin and headed out on a previously uncharted run.  Went out west towards sunset canyon ran around on the hills on some jeep trails.  had some good little hill climbs and i really enjoyed running on dirt roads and trails.  I think i will do this on a regular basis, especially after a rain storm when it isn't so dusty.

8.0 in the evening.  Had some serious heart burn issues after about 6 miles so i had to cut the run shorter than i had planned.  Went to Provo and back today for a funeral.  I'm guessing that all the snacking to stay awake while driving came back to bite me.

plan to get some good running in tomorrow.

5.0 right before supper. felt good but had to cut it short so as to not miss supper.  started to rain again as i was finishing up.  If the rain stops i would like to get back out for another 10 miles or so.

Never made it back out it got late and the rain didn't stop.

10.0-- Finally made it out for a run at 9:30pm.  I ran my "dark" route down mainstreet and up into fiddlers canyon.  It was a nice run.  body felt good and rested. Took me 1:09:22.  Effort was for the most part easy except i pushed it up fiddlers canyon road and then back down Nichols canyon road.  I like this route, it gives me a good mile of sustained climbing followed by about a mile of down hill. it is good practice.

 Saw Greg Harris out running early this morning.

8.5 before supper. Towards end of run the run started to have some heart burn issues again. not sure what it is but it didn't bother me last night at all.  might have to quit eating doritos or something like that.

3 this morning with the dog.  Legs feel pretty thrashed but they really shouldn't.  today was supposed to be a tempo/speed day but it may not happen.

8.5 total. Went to the track for a 10X800m workout.  I almost talked myself out of doing it.  Yesterday my left hammy was a little sore and i couldn't figure out why because i only ran 3 easy miles yesterday and the hammy hurt later in the day.  I had to give myself a pep talk and then after a 1.5 mile warmup i started the 800's goal was 2:40 and to start an 800m every 5 minutes.  

well the work out went great and no problems with the hammy.  times were as follows:

 2:40, 2:37, 2:38, 2:39, 2:39, 2:39, 2:41, 2:40, 2:40, 2:36

 The first lap of the final 800m felt really herky jerky but i was get my form back and ran a pretty strong.  overall this is probably the one of the best 800m workouts ever for me.

5.5 miles with the dog.

18.1 down in Las Vegas.  Ran on a walking path from henderson area out to the lake las vegas area.  ran 1 mile towards the end in 5:35.  Overall i just kept the pace nice and slow. 8:40 ave pace.