Phantom

AM 13.0--track workout 4-3-2-1 with a lap jog in between.

warmed up a little and jumped  into the 4 miles, it was dark so i had to swing wide at the end of each mile to get a split. i was running blind.

4mile  24:46(6:22,6:13,6:08,6:03)

3mile  18:00(5:59,6:02,5:59)

2mile  12:00(6:01,5:59)

1mile  5:36

This was a pretty good workout for me.  my legs were still a little sore from saturdays tempo(esp the calves) so i didn't know how if would fare today.  Even though this was supposed to be a marathon pace workout i feel like my marathon pace will be closer to 6:30  but it is hard to do track workouts and run much slower than 6:00pace.

5.5 easy miles in the morning.  stopped and did some good stretching during the run.  started feeling pretty good towards the end.

pm 5.0 more  miles.  felt pretty good.

8.0 miles this morning.  forced myself out the door.  not feeling too energetic lately but i am not surprised after the 2 harder workouts this past week.

I have definitely had better race days.  Ran the first 12-13 miles pretty good and then just bonked.  I am not quite sure what the deal was.  I was even able to take gu which i haven't done in the last two 13+ mile races. 2:14:16 on my watch, the official clock was 2 minutes fast. no mile markers for the twenty so thank goodness for the garmin. 

1-6:25

2 5:56

3 6:07

4 6:20

5 6:33

6 6:18

7 6:46

8 6:25

9 6:51

10 6:05

11 6:24

 12 6:23

13 6:41

14 7:00

15 6:55

16 7:30

17 8:01

18 7:19

19 7:22

20 6:45

I really had to try hard the last mile to not get passed by the fourth place finisher.  This was still the fastest i have ever ran 20 miles but it wasn't what i was shooting for.  I might need to re evaluate how fast i go out in the marathon.  If this would have a been a marathon, i would have really been in big trouble. 

PM-3.0 easy. figured it was time to hit the road even if only for a few miles.  I think i will pretty much be in full taper mode other than a few key workouts.  I am going to see if it is possible to give my body too much rest between now and the SGM.

PM 4 easy miles at about 10:30pm.  not very energetic.

3-am drug myself out of bed for a little run. still feeling pretty drained.

PM 5.0--I should be feeling rested but this run was 45 mnutes long and i hated every minute of it.  I just don't have any energy.  

AM- nothing, as bad as i felt on last nights run i just slept in.

PM- Headed out the door at about 8:45pm.  It was dark but temps were cool.  Wanted a nice easy 20 miler.  ran the first 10 miles at about 7:30 pace and felt decent but unfortunately i crashed at about 11-12 miles.  pace just kept dropping and by 14 i was 10:00+ pace.  Just walked the last 2-3 miles home.  total time about 2:40:00.  Not sure what the deal is but everything running wise seems to be going straight down the toilet.  I am not sure what to do at this point other than just rest up and see what happens.  I tried to rest this past week but still couldn't hold 7:30 pace much past 10 miles.  It really makes me wonder what to expect in the marathon. 

5.5 before bed.  slow run but felt decent.

8 miles total after work.  it was still warm out.  3 mile warmup up the canyon trail, then a 3 mile tempo starting at mile 4 of 10k, then 2 miles home.

tempo splits-- 5:32,5:38,5:28

I survived it.  body still just feels really beat down.  I have been working more lately and running less.  hammies are sore from using a sledge hammer and shovel a little too much this week.  can i count breaking out driveways and repouring them as cross training?

15miles--Got out early this morning.  wanted closer to 20 miles but i was running way to slow to run that far.  15 miles in 2:21:30. ave pace 9:26 yikes!!!!!!!! just wasn't feeling it.  that was just the pace i felt like running.  who knows i might feel like running that slow in the marathon but i sure hope not.  My right achilles/lower calf has been a little bothersome for a few weeks. legs pretty much just felt heavy and unresponsive, hope that my BIG taper will at least get me feeling a little energetic. 

14 miles early this morning. temps were in the mid 40's.  This was a really good run for me.  total time was 1:39:00 and 6 of the miles were sub 7's.  maybe my body is starting to respond to the extra rest.  achilles felt pretty good(iced it over the weekend) mileage will probably go back up a little this week.

2 miles running from one truck to pick up another.  Started feeling that i was coming down with something yesterday.  Actually i have felt extra tired the last few weeks even though i have been running less and sleeping more.  When I get colds they usually settle in my upper chest.  It is good to be sick now rather than next week.  I can't complain too much because i have been very healthy for the last few years.  I know others are sick too so hopefully we can all get healthy again.

5.5 easy tonight.  congestion is loosening its hold on my lungs and head.  Just glad that the marathon isn't this weekend.

this head cold is really kicking me.  the week started out good but is ending with a thud.  Main thing now is get healthy.

4.0 easy miles before bed.  My cold was better today and i felt like running a little so i did.  still got a ways to go to get better. 4 miles pretty much wiped me out.

7.0 left the house at 11:15PM, warmed up and then got into a 3 mile tempo down mainstreet.  Found out that it is hard to run while trying cought up junk out of your lungs. splits were

5:58 felt way too hard.  couldn't get enough air

5:34 into a rythm but still not comfortable

5:36 finished strong, didn't pass out, mission accomplished.

Glad that i was able to get out and run fast. felt good to clear some junk out of the system.

3 nice miles this morning. Temps in the low 30's, gloves and head gear.  feeling OK, but still coughing throughout the day.