Phantom

8 miles this morning. started in "slow gear" and stayed there.

hope to get a track workout in this evening.

i post poned last nights track workout. an hour long track workout in the dark didn't seem prudent.

went to the track this morning. did a mile warmup and then started into a 10x800m workout. temps were in the mid 40's, perfect.

1 2:39

2 2:40

3 2:40

4 2:42

5 2:42

6 2:39 had to shut it down bigtime on the last straight away, i was runing too fast.

7 2:40

8 2:42

9 2:40 still feeling good, knew that i could open it up a little on the last one.

10 2:35

this was a really good work out for me. took a 5 minute rest between the 5th and 6th. on all the others i jogged a lap. rest time was usually 2:30-3:30.

finished off the workout by doing 5.5 miles out on the road.

based on this workout i feel that i am in better shape than last year at this time.

5.5 miles in the morning felt pretty good but didn't push the pace at all. didn't even take watch.

8 miles in the morning. very comfortabel 7:30 pace

5.5 easy miles in the morning

the trails half marathon.

1 5:56

2 6:06

3 5:51

4 6:09

5 5:57

6 6:07

7 6:28

8 6:05

9 6:05

10 6:24 1:01:12

11 5:43

12 5:44

13 5:59 1:18:39

.08 :15 total time 1:18:54

overall a good race for me. my legs felt tired the first half. effort didn't seem to match up with my mile times. really felt strong the last 3 miles ran the last 3+ miles in 17:42 and finished strong. not a PR but it is my fastest half other than bryce canyon.

5.5 easy miles in the morning. calfs are just a little stiff but felt pretty good and had a nice run.

8.0 easy miles in the morning.

5.5 easy miles after work. ave pace 7:20. body feels a little tired from pouring cement and shoveling dirt all day.

today was supposed be be a 20 miler but i started getting sick on wednesday. did 5.5 this morning and it took me 50 minutes.

went out in the late evening to try another 5.5 but just couldn't do it and came back home after .5 mile.

i hope this stuff goes away soon. didn't have the kind of week training that i was planning on but the sooner i can get healthy the sooner i can get things back on track. hopefully i can still get a good long run in sometime this week.

poured concrete 6:00am so had to run after work.

did 8.0 miles. started out running well and feeling decent but after about 6 miles i was overcome with the need to cough my lungs up. i slowed down to a managable pace. overall ave pace 7:30.

only had 25 miles last week, but looking at last year i only had 31 for the same week and i wasn't sick. looking to get some decent runs in this week and to get healthy and stay healthy.

5.5 misereable miles in the late evening. no energy. it was hard to imagine running a marathon or anything hard in a few weeks. it can only get better from here, Right?

No run yesterday but i did get to work for 16 hours.

Ran 10 miles tonight and finished up at about 11:30pm. weather was cool and rainy but i didn't mind. finally feels like my legs and lungs are starting to come back.

4 miles after work about 5:00pm. started feeling pretty good towards the end of the run.

did last weeks planned 20 miler today. the plan was to run for 2:30 and try to fit 20 miles into that time slot without pushing hard. mission accomplished. i felt about as good at 20 miles as i did at 5miles. i started out with a 9:00 minute mile and then bounced around between 7:20 and 7:45 for the next 11 miles before moving to the sub 7 range for 5 of the last 8 miles. fastest mile was 6:33 and last mile was 6:47.

this was a good run for me to give me a little confidence going into SGM. felt strong to the end. Gu really makes a difference. took a gu before i started and one at 6,12 and 17 miles. early in the run i thought for sure i was going to have stomach issues but never had a problem. i guess breakfast and dinner at carls Jr the day before is not a problem.

now to focus on some shorter tempo stuff and lots of rest and i think i will be ready to go.

1 easy mile in the morning.

3 easy in the morning.

3 in morning including a mile on the track in 5:43. felt very strong.

I ended up spending last night in SG at my parents so i decided to get up and run the Swiss days 5k. i knew there would be some good competition there but didn't really know what to expect from myself but figured i would find out.

Dave Smith and i were warming up together east of the start line. we almost missed the start. needless to say i was good and warmed up because were almost at race pace trying to get there.

mile 1 5:37 Dave was just ahead of me. mike schramm was running with me

mile 2 5:30 mike quickly move up to Dave. i hung back a little just keep up my pace.

mile 3 5:34 kept my distance until about .35 to go, then i started to close the gap and i was feeling good. with .25 to go i remember thinking 400M to go " i can put the hammer down" i moved past Dave and then mike and never looked back. i sensed that they didn't have much left cause they didn't challenge me.

this race seemed to go by so fast and i felt so strong the whole race. i am glad that i ran it. it was just what the body and mind needed.

looking forward to SGM.

2 miles in the morning

5.5 miles this morning. yesterdays 14 hr work day left its mark. the run helped to loosen up the body.

don't feel too great this afternoon. worried i might be coming down with something. i will try to get plenty of rest.