Phantom

Got back into town late last night so i slept in a little bit. Luckily it was cool and overcast.  I did some Ridge road hill laps.  Intense 1/3 mile uphills followed by downhill practice running.  It is one workout i never look forward to but i need to do it on a regular basis.

 went home got a drink ditched the watch and took the dog out for another 7.5 easy miles. A good start to the week.

1.0 mile of bare foot jogging with the family at the track.  felt good on the grass but when i did a lap or so on the track i could tell my feet were not liking it.

9.25 miles. they were slow but the weren't easy.  felt sluggish and tired. Sat. and Mon. workouts were bigger than normal and legs are tired.  Hopefully legs will feel better for tomorrows planned track workout.

10x800m at the SUU track.  Nice workout this morning.  Thanks to Stewmyster(new blog member) I had someone to run with.  Work out went pretty much the same as last weeks except it seemed a little easier running with someone.  The majority of the repeats were between 2:39-2:41.  2-3 of then were faster including the last one which was 2:34ish.

I feel like this workout very beneficial.  Some day i would like to work up to doing 20x800 in prep for a marathon.

slept in a little this morning. got to bed late last night.

Ran a slow but not necessarily easy 7.75 after work in the heat and wind.  body felt tired as i expected it would.  after about 7.25 miles and 2 potty stops i started to feel a little life come back into my body.

I am being reminded of how hard it is to feel like running when i am working long days building houses.

1.0 mile this morning.  legs are feeling hammered so did just enough to get a little blood pumping in my legs.  Worked allday and legs still felt hammered after work.

mile warmup then jumped right into the race.  Pretty much ran  alone after 100 yards.  It would have been really lonely if it wasn't an out and back.  Splits were as follows:

1.  5:40 felt easy

2.  5:43

3.  5:44 still rolling

4.  5:53

5.  5:54

6.  5:42

.2  1:06

Didn't stop my watch but distance seemed to be accurate, at least not short.  My garmin usually beeped just ahead of mile marks at the first few miles.  I am happy with my race.  No one was really pushing me, and considering the course i can't really complain about my time.

9.25 miles in the morning.  started into little tempo section of the run but shut it down after about .25 mile.  Legs are not sore but something just didn't feel right(body was telling me it didn't need any fast running today) I did plenty of it last week.  

Goals for this week are to rest up a little and stay sharp for the summer games.

2.5 in the morning

8.0 in the evening.  had a long day at work today and feeling pretty tired.

Nothing today.  lower back is acting up a little bit, probably from yesterdays long day of conrete.

nothing today other than my usual work.

Summer games 10k. 2nd place overall 33:12.  Started out running with Garrett Stewart(Stewmyster on the blog).  I fell back a little during the 3rd mile.  Thought i could try and catch him but he was able to continue to push it and held strong to the finish.  Pretty good race for me.  only 13 seconds off my PR.

Summer Games 5K 15:38.5, first place overall and a huge PR for me.  Kind of surprised myself. Once the race got going i settled into 3rd behind Garrett and a cedar high kid(forgot his name). I focused on staying close to them so i would have a chance at the end. Caught them and and took the lead with about a half mile to go.  I was feeling pretty strong and finished well.  I am pleased with my times although i would have liked to run faster yesterday.  Running fast today makes me wonder what happened yesterday.

Splits were as follows according to Garmin.

mile 1  5:02            mile 2  5:15        mile 3  4:59       .1     :21

Once again it seemed that my watch was regestering just a little late on the mile markers and 3.08 for the race total.

Wore my saucony racers.  probably only raced in them 3 times.  The felt great, but I am just really cautious because they are light weight and light on the padding.

5.5 miles before work.  left watch at home. Just took it easy, calf muscles still a little tight.

8.0 more easy miles at about 10:00pm.  kept up with the 8:00 guy.  Actually felt pretty good at times during the run.

2 new pair of shoes, both Brooks(defyance and summons) felt pretty good. very comfortable.

8.25 up the canyon trail.  Was not a very good run.  Legs felt like they were pretty much in a coma. 8:00min Pace.

Summer games 5000m 17:42

Summer games 800m 2:15

 did 2 miles early this morning and some jogging between and after races.

Another fun day of summer games track.  It was quite windy today.  Ran the steeplechase 3000m  in the morning.  I have never ran one of these so it was interesting.  In the middle of the race I ran right past the water barrier once i realized i had missed it i had to turn around run back and jump over it.  It wasn't that big of a deal because i was already comfortably out in the lead.  My kids enjoyed watching me run, hurdle and get wet. Time was 11:30

Went back in the afternoon and ran the 1500m. Again it was really windy.  I just wanted to run  under 5 minutes. Ended up with a 4:49.??. 

I figure that doing the track meet was a good way of getting some speed stuff in this week and i ended up getting 4 gold medals.

5.5 easy this morning. Actually beat the 8:00 minute guy.  It was nice to just go out and run. I have been doing a lot of racing(3 weekends in a row). Hopefully i can get back out later today and get my weekly mileage back up over 50 and get some quality stuff going.

5.5 miles before bed, took the dog for some company.

5.5 with the dog at 10:30 pm. 

7.5 miles late at night.  I felt pretty good.  

5.5 with the dog in the late evening.

15.25-- nice longer run with Kyle Hinton.  enjoyed having someone to share the miles with.  Just glad to get a longer run in the bank.

11.5 in 1:18:30 in 95+degrees heat. I was surprised at how good i felt today.  I didn't try to push the pace much but i was running much faster than usual and it felt pretty good.6:50 ave pace

6.5 easy miles in the heat after work.