Phantom

last week was just barely my highest mileage week ever. had a good 5k race on saturday. woke up sunday morning at about 6:15am and felt so good i considered going on a run but didn't.

going in to this week my goals are 1. get two quality hard/fast workouts in, 2. hit 50+ miles this week.

no run this morning, had a monday morning hang over i guess.

ran after work at 6:00pm. did 7 total miles. did 3x.35mile hill repeat and then ran down the other side at 10k pace for .45.

the uphill is pure torture. legs burning, arms burning, lungs burning, and the pace is only 7:00-7:30. i guess the hill is pretty steep.

glad to have the workout in the bank.

5.5 miles this morning pretty slow, no watch didn't really want to know how slow or fast.

8.0 miles after work, it was warm but breezy. felt pretty good. ran easy but ended up with about a 7:00 ave pace.

didn't get a run in at all yesterday. just some good hard work all day and a nice dinner at in and out burger. was feeling a little beat up all day so not running was probably good.

woke up this morning and told my wife she could go out for a run cause i didn't feel like it.

i ended up going out at lunch time for an awesome run. air was cool and clean from all the rain yesterday. i wanted to do a tempo/time trial run to test my fitness compared to last year and last time i ran it. i ran my 8 mile loop which is actually 7.95. i ran it in 48:59 minutes.

last year on june 6 i ran this same run in 52:00 prior to summer games. late last year i ran it around 51:00 so to run a 49:00 is a good improvement. i felt pretty good. the uphill coming back home didn't seem to bother me as much as it used to. hopefully i can get in a good track session later this week as well as some good easy pace miles.

4 more easy miles in the late evening.

didn't get a run in yesterday. long day at work and then took my wife out.

today i went out in the early evening. 3 mile warm up, then 800's on the track. had it in mind to go for 10 of them but i ended up doing 8 and called it good.

times were as follows:

1 2:39

2 2:39

3 2:38

4 2:39

5 2:38 changed out of my flats and into trainers so a little extra rest

6 2:38

7 2:40 started feeling it

8 2:38 had to really work for this last one.

trainers are heavy feeling after running in flats.

rest time between repeats was a 400 jog and i tried to start an 800 every 5minutes so it was about 2:20rest on most of them.

didn't hit 50 miles this week. but considering that i had 3 rest days counting sunda, ran 3 hard workouts, and still hit 45 miles i feel like it was a very productive week.

i am expecting good things next week at USG races. i beleive that my training and fitness is better than last year. hopefully the times will be better.

3 in the morning.

2.5 late in the evening

4 after work to and from my sons soccer game.

this week has been pretty bad for getting good runs in. my body has felt trashed and my work is very busy. body seemed to be feeling better on todays run.

have felt like i have been on the verge of injury so this will be a pretty light week other than races this weekend.

my time was not as good as last year. but all things considered it was a good race. i wish that i had the guts to run faster because at the end i always seem to have a good kick and the tank isn't empty when i cross the finish line.

splits as follows:

mile 1 5:08 right where i wanted it to be. running right behind ken carlson

mile 2 5:13

mile 3 5:29 starting to fade

mile 4 5:31 more of the same

mile 5 5:37 ken is still right a head of me as well as another kid. i figure i can pick them off before the finish.

mile 6 5:25 finished strong. didn't feel my greatest today but i had fun competing and just glad to be running as fast as i am right now.

5K to look forward to tomorrow.

my legs were a little stiff with slight soreness in the quads and calf.

at the start there must have been 30 runners that were ahead of me for the first mile.

my splits were

mile 1 5:08

mile 2 5:20

mile 3 5:14

total time 16:06, garmin said 3.09 miles

bested last years time of 16:25

fun weekend of racing now back to some consistant training.

5.5 easy miles in the morning with some stretching along the way. legs are a little sore but legs don't really feel very tired. it is good to have some new soreness instead of the usual aches and pains.

5.5 easy in morning

2.0 easy in evening at about 11:00 pm

8 easy miles in the evening. man was it hot in cedar. 7:15 ave pace. i have been slacking this week on my running but i am making up for it with my work. it is great to be busy.

went out at 10:00 pm. i didn't feel like running but i know i need to get out and put some miles in. i hit the wall at 6 miles. overall it was a terrible run. felt like the last 10 of a bad marathon. i am not sick but i just didn't have any energy. (ave pace was about 8:30)

i might need to take a break or something. I used to never run if i didn't feel like it. maybe i should start doing that again.

8 easy late at night, felt pretty crappy.

2 miles late at night.

8 miles late at night. finally a run that i can be excited about. this is the first run in the last 2 weeks that my legs and body actually responded. maybe my legs are finally coming back a little bit.

it usually takes my body 1 day to recover for every 1 racing or hard mile. i guess with the summer games races and the hard workout preparing for USG i can't expect much more much sooner.

5.5 easy miles. not feeling to great about my running right now.