Phantom

A really good workout this morning with Garrett Stewart.  Met at SUU track and did 4x1600m with 800m jog between. 

times were: 5:31, 5:28, 5:25, 5:13

It seems so much easier to do these workouts when i don't have to do them alone.  Garrett and I seem to be able to push each other and our fitness levels are very similar. 

 finished off with some cool down miles.

7.5 in Blanding, Utah.

4th July 5K.  Legs hammies esp. were tight.  forgot to reset and start my watch so did that after the gun while i was running. Only got accurate splits on my second and third miles.  second mile was 5:59 (about 15 seconds slower than last year).  I had a highschool kid right on my shoulder so i kept testing him the first few miles then once we hit 2 miles i just dropped the hammer and ran a 5:07 and won running away.  ended bettering my my last years time by about 8 seconds.  The race starts and stops at the same place so it is a very fair course

Ran 10 more in the afternoon heat at 7:30 pace.  lots of up and down hills.

4.5 in the morning.

11.0 at 10:00pm.  Felt pretty good and just kept running.  Hit a few good miles down in the low 6's. A good start to the week.

5.5 with the dog in the evening. weather was quite nice.  didn't take a watch just ran slow and easy.  Track workout tomorrow.

5.25 run in the dark of night.  tired legs.

16.0  Met up with Garrett.  We ran up cedar canyon from the mainstreet park, then we did a nice 10K tempo back down to the park.

splits were: 6:14, 5:51, 5:52, 5:47, 5:41, 5:41, & 1:09 for .21

Total time for the 10K tempo was 36:15

This was a nice workout and i was glad to have someone to run with.  Some good down hill stuff to get ready for bryce.

5.5 easy miles.  felt like doing more but time was running short.  Legs felt pretty good for a monday morning. Now for some 8:00-5:00pm cross training. Running doesn't pay enough so i still have to go to work.

4 more miles late at night

goose egg for today, I did get up at 5am and pretty much worked none stop until after 10pm.  my only real break was 2 hrs of driving.  hope to do a little running tomorrow but it won't be in the morning because i have an early concrete pour.

4.0 total,  1 mile warm up then 2miles in 11:31(5:53, 5:38) 1 mile cool down.  Honestly I really didn't feel that great.  I am working too much and sleeping too little.  Didn't really mean for this week to be a taper mileage wise but it is starting to look that way.

.5 mile.  went out after dinner but stomach was still too full so just went back home.

5.5 in the morning before heading over to Bryce.  good little run to get the legs moving a try to work out the kinks.  I have a lot of family coming to bryce both to run and to watch.

Always a fun race but this year it was really nice to have 2 brothers, a sister, and a brother in law running it. We camped in tropic, didn't sleep well but sleep the night before a race never seems to matter much to me.  I am very pleased with my race.  I set a new personal best by about  1:42.  My goal going in was to nail the last 4-5 miles that i have always struggled with.  I have been trying to work on my speed as well as better endurance it seemed to pay off.  The one major glitch in the race was that after about 3 miles i felt like i was going to need a #2 potty stop.  I opted to take none of my gu and just enough water to wet my mouth. Dumped the rest on my head.  I was able to avoid a potty stop but it was a little scary at times.  I don't think that this had much of a negative impact on my overall time.  

 mile1 5:56

mile2 6:01

mile3 5:24

mile4 5:28

mile 5 5:43

 mile 6 5:36

mile 7 5:46

mile 8 5:51

mile 9 5:55

mile 10 5:51

 mile 11 5:55

mile 12 6:01

mile 13 5:40

.1 in :33

As you can see I ran a consistant race for the most part.  The winner was in my age group so that was cool. I was glad to see so many others have great races.  Already looking forward to next years race.

10.5 after work. This was my first chance to get out and run since bryce. I wanted to get out yesterday but i was really busy.  felt pretty good today although the last few miles i could tell that my legs are still tired, no soreness though.  total time was 80 minutes.

10- met up with Garrett at the track.  We decided to just go out on a run. we went out through sunset canyon, down mainstreet, and back to the track.  A nice relaxed run and time passed quickly.

3.0 in the evening at the track with my boys

4.0 really sluggish miles this morning

10K race in Enterprise.  I felt like I was recovered well from last weeks half, But the last 1.5 miles i could really feel my legs(esp calves) tighten and knot up.  Overall it was a good race for me and despite the legs i was able to finish stronger than in years past. Course was short like it always is and they had the official times way messed up.  I was the overall winner and my watch said 33:04 but they had my time at 32:41 so that is more than just a slight error.  I try not to complain much because the race is very inexpensive($12), I can time myself, and we all have to run the race whether it is short or long.  It is just hard to compare times to other accurate courses.  This was a huge PR on this course for me. 2 yrs ago i ran 33:41.

splits were

mile 1 5:12

mile 2 5:16

mile 3 5:20

 mile 4 5:26

mile 5 5:34

mile 6 5:50

406 ft in :23

5.5 easy miles this morning. felt better than i thought i would but my calves are really tight.  It is interesting that my quads feel fine.  would like to get out for another run today if i can.  I love racing but it does make it hard to jump right back into the usual running routine.

8.0 more easy miles before bed.  strolled down mainstreet and it was pretty empty at 10:30pm.

5.5 this morning,  calf muscles still trashed.  ran pretty slow.  Lower back has been tight all weekend.  I don't think it is from the race i think i strained after the race lifting some concrete stuff at my grandpa's.

6.0 at 10:00 pm.  a little better run but it may be a few more days before the legs start coming around. Back is feeling pretty much back to normal.

5.5 PM went out thinking of doing 8-10 but i barely made it with 5.5.  I was running slower than 9:00min pace. No energy.  Still in recovery. No sweat, i can't expect to bounce right back after all the racing miles i put on my body the last two weekends.

5.5 this morning.  legs feeling a little better but nothing to get excited about.

8.0 miles this evening before bed. It was slow and ugly but at least i ran.

2.25 at the track late at night. drove to SLC today for the Oquirrh temple open house.  after all the driving i figured i better get out and at least stretch the legs.  Long run planned for tomorrow.6:30am at kyle hintons.