Phantom

course had several good up hill, followed by down hill segments. Sure was muggy and warm. race started about 30 min late. had a few stomach issues but fought through and overall i am pleased.

splits:

1. 5:42

2.6:15

3. 6:04

4. 6:13

5. 6:20

6. 6:32

7. 6:30

8. 6:17

9. 6:45

10. 7:03

11. 6:30

12. 6:38

13. 6:28

got dressed to run last night at about 9:30 and my wife said "your going running in the rain"? i had no idea it was raining but it was coming down pretty good so i didn't go. crawled out of bed at 8:00 this morning and did 8 miles at 7:45 pace. felt a little tired but haven't been sore from the race.

drove to vegas for a few baby blessings.  we arrived at 2:30 . i decided to go for another run.  it was hot but i figured i could cool off in the back yard pool afterword. ended up doing 5 miles at 7:47 ave pace.  the pool felt good and made the run worthwhile.

got up about 7:45 made breakfast for the family and then went out on a run. not to hot this morning but last 4 miles was straight into a good head wind. total time for run was 1:20:00. might try more later. we'll see how i feel after work.

got home from work and felt like another run so off i went. it was warm(5:00 pm) but breezy. did my 8 mile loop, first 2 miles in 13:15 , next 2.25 miles at tempo-13:20. total time for the run was 54:00 minutes. took a cold bath after the run. cold baths feel better after a long run than they did in russia in the middle of winter.

concrete tomorrow morning at 6:00 so we'll see what i can manage later in the day.

8 mile loop in the evening. 7:45 ave pace. alittle tired from yesterday.

my wifes water broke this morning. i went out for an easy 5.5 then took wife to the hospital. we had our baby girl at 3:30 pm. things went well and mom and baby are doing fine. thought about trying to fit more miles in at night in the dark but slept instead. good thing i had a couple of good mileage days early in the week or this week would have been pretty bad. i might try to get out sunday night late for a run. with the baby, work, etc.....things should be interesting.

i think i'm in better shape than last year but not in necessarily better marathon shape. hope to get one or two 18+ milers in before the sgm. does anyone think it is too late for this?

20 miler at 6:00 am with a group of cedar runners.

total run time was 2:40.

5.5 miles with 1 mile of tempo on mile 2. felt pretty good considering the 20 miler on saturday.

last year i had three 20-23 milers from 6 to 3 weeks before sgm. this year i will have one twenty miler under my belt(unless i feel ambitious next weekend) so we'll see what happens. there is a runner up here trying to qualify for boston(3:15) i figure i'll find him and try to give him company for as long as i can. if i stay with him it would be a pr for me.

had about 50 minutes between taking my daughter to dance and picking her up. decided to go to track nearby.

warmed up, ran 2 two mile repeats at temp(11:57)for each, 6 minute jog between.

never tried this work out before but didn't mind it.

5.5 after work at 7:15 pace. wind was blowing.

8 mile run after work. had the wind at my back on the way out but ran into it on way back. tried to keep the effort even rather than pace.

ave pace for run was 6:50

left house at about 7:00 am. planned to run up cedar canyon and back home. wind was blowing down the canyon so with the up hill and the wind it was brutal. myfastest mile was 8:00 and slowest was 10:30. i even took a side canyon road to try to get away from the wind but it was steeper and just as windy so i went backout to the main road and continued on. time for the 8 miles up was 1:12:43.

had some tail wind down the canyon, although in a few places the wind was in my face. started raining at about 13 miles, backed off the pace at 14 miles and got home with a 15.1 miler, and was pretty much soaked.

hit some good faster than MP miles from 9-14 miles, felt pretty good and made fighting the wind worthwhile. run total time was (2:00:51)

i figure now i just need to stay healthy and avoid injury at work and running.

5.5 after work, 37:45, sub 7:00 pace. wore my new nirvana 3's and boy do they feel nice. my older one's are getting a little worn. my saucony shoes have never felt very good. i think i'm sold on the mizunos for now. my body feels pretty good no aches or pains.

same workout as last week.

2 x 2 mile repeats on track, 6 minutes(800) jog between.

first 2mile--11:41

second 2mile--11:46

5.5 after work then watched the cedar invitational x country meet. saw dave holt and talked to him for a few minutes.

slept in until about 10:00 this morning. it is cold and windy in cedar city. i should go out for a run later. i may have to get me a treadmill this year to keep me running from october to march. i typically take those months off and start over in the spring. any suggestions on what kind to get?

i need a spot on my blog to track ultra slow miles. i ran 5.5 this morning. it was about 32 outside. i ran in a sweatshirt and winter hat. it really didn't feel that cold but i didn't want to take a chance. i have felt like maybe i am on the verge of catching a cold so i am being cautious. the run was terribly slow and almost painful. i just tell myself that at least i went out and ran. as you can see, i was a pretty big slacker last week.