Phantom

8 miles in the a.m. over in blanding, Utah visiting my sister

ran the blanding 5k at 7:30 am it was alittle warm. it is a loop course. the first half is mostly up hill.

splits:

1. 5:58

2. 5:57

3. 5:24

last .11 was 29 seconds.

theres not much competition at this small town race. i took the lead early and by about half way i couldn't even see anyone behind me. i was basically racing myself. i ran about 30 seconds faster than last year when i won it.

they have a nice parade. food festival. and fireworks.

ran 6 more miles in the afternoon. ran the first 3 at about 7:30 pace then pushed the next three miles a little (6:24,6:29,5:53)

felt really good considering the race earlier and the heat of the afternoon.

easy run in the a.m. didn't even take a watch. hope to get a good long run in tomorrow morning and maybe even some evening miles.

14 miles up cedar canyon and back(summergames 10k)in the a.m.

ran really slow the 7 up, the 7 coming down were as follows

6:32,6:18,6:00,5:59,6:11,5:59,8:20

ave pace for run was 7:47

went to cedar high track

1 mile warmup then 8x800 at target pace of 2:40 with 3:20 (400)rest between. temp was 92 when started but it didn't feel that hot.

first one was 2:39 and last was 2:38 others were right about where they needed to be except my first one when it got dark was about 2:43.

felt good at the end and decided to do another 3 on the road for a cool down

was one of my better workouts i can remember.

easy miles in the p.m.

5.5 in the a.m. i took the last two days off, just felt like a rest.

barely kept 8:00 minute mile pace.

at a family reunion at base of mount wheeler, Nevada. I knew i needed to get out on a good run but i was watching the kids in the morning and had to go in the evening. i decided to run up the road toward wheeler peek. started at 7500 ft elevation and 8 miles later i was just above 10,000 ft. was running pretty slow up but felt like i was getting a great work out. ran miles 9-13 back down pretty fast and then shut it way down the last 3 miles the down hill was really pounding me. I figure that it will either help me or hurt me for bryce next week. only time will tell.

drugged myself out of bed for an easy three miles mostly on grass. my body is rebelling. i'm taking it easy the rest of the week and hopefully i'll get rested and get some spring back in my stride.

8 at 7:30 pace

4 miles easy in the morning.

splits were as follows

1. 6:09

2. 6:01

3. 5:14

4. 5:28

5. 5:49

6. 6:00

7. 6:13

8. 6:13

9. 6:30

10. 6:08

11. 6:08

12. 6:16

13. 5:57

.2 :27

I ran a 120:00 last year and was hoping to beat that so i am satisfied in that sense. race was a new pr. was a fun race and i felt strong at the end and the evening after the race still don't feel sore or stiff. kind off strange but maybe i'll feel it in a day or two.

4 easy miles at about 10:00 pm. part of it in the rain and it was awesome. i felt very energetic and my legs feel good cosidering. I thought that i might have doms(delayed onset muscle soreness)but i don't have much soreness in my legs today.

3 easy miles in the morning to aid in recovery.

left my family at home and drove to enterprise last night and slept on my gradnparents porch. It rained all night and i was thinking maybe i should have stayed home. it was still raining a little as i got on the bus but at the start it was not raining but roads were a little wet.

i felt good before the race and had no soreness.

Mike schramm went out fast. i was already running about a 5:10 pace and let him go. in hind sight i probably should have went with him because after a few minutes he settled into about the same pace as i was and our gap stayed the same most of the race(20-30 sec). after the first half mile i dropped everyone behind me and ran the rest of the race with mike in my sights. i closed the gap during the last mile and mike's time was 33:33. I think i could have got him with a little more road in from of me.

we compared our splits and it was pretty even except for the last. i gained about 25 seconds on hime that last 1.1. i thought i would be suffering more the last few miles because of saturdays half but i felt strong. my garman had the distance at 6.08 others had it at about 6.1 so it was just a little short of 10k but it was the same course as other years.

here are my splits

1. 5:09

2. 5:25

3. 5:29

4. 5:43

5. 5:42

6. 5:48

.08 :26

my watch time was 33:45 ave pace 5:33

pr on the course and 1:20 faster than last year. i'm excited

evening-8.0loop in 56minutes + 1/2 mile detour for potty stop

3 miles in late evening wanted to do more but dinner was not digested and had to go pretty slow.

got up at 6:00am and ran up cedar canyon and back 7miles each way for a total of 14. 57:13 up,47:25 down, total time 144:40. 5 of the down miles were between 6:18 and 6:43.

went to brian head to mountain bike with a couple of my wife's cousins husbands from las vegas. we rode the dark hollow trail, mostle down hill. i ate everything i could get my hands on today.

at 9:30 pm i went out and did an out and back 6 miler. i felt really good and ended up running it in 40:00.

ended up being a good all round day. my only compliant is that my nipples are a little sore.

8 miles, 57:00, in the evening in the rain it was nice

didn't run monday or teusday i have been pouring concrete and working to much.