Phantom

9.25  Went out mid morning after studying(I was ready for a break).  I wanted a good workout but didn't really want to do a continuous tempo.

I did 4x1.25 mile repeats on ridge road/1100west.  Ran .35 mile up ridge road from the north and then down the hill to 600 s. overpass then north on 1100 w. to center street and then up over the freeway to the bottom of ridge road to start another repeat.

The loop is about 1.9 miles so after my 1.25 pushing it I would jog over to start another.  It was a beast.  I had my watch set to show me ave pace for the interval so when I got to the top of the hill my ave pace would be in the high7's or low 8's.  Goal was to be hurting(and I was)at the top of the hill and then keep pushing on the down hill and then the last .25 was fairly flat.  It was kind of cool to see my ave pace start dropping fast as I finished out each interval.

 1st.  mile 6:09,  last .25 1:30

2nd.  mile  6:27  last  .25  1:28

3rd   mile  6:37  last   .25  1:22

4th   mile  6:43  last   .25   1:24

first mile times got slower as I was so trashed at the top of the hill.  But the last .25 got better almost everytime.  Now I remember why I don't do hill repeats very often.  They are a killer.

5.5 with the dog in the very late evening.

21.25 Ran in Blanding Utah.  Nice place to run.  Looped down to the south end of town and then headed up blue Mt road until it turned into dirt, then headed back down.  This run had a lot of up hill and down hill.  I pushed some of the miles towards the end but not as many as I had hoped to.  I only took 20 ounces of water with me and that was all I had up to about 19-20 miles. I figured I was getting a little dehydrated so I started thinking of where I could get some.  I ended up stopping at the church house and getting some.  Just coasted the rest of the way.  I haven't been taking gu this year and I feel ok.  It seems that gu just causes stomach issues much of the time.  Total time for the run was about 2:50:00 so not fast by any means, mostly just poking along getting "time on feet".

 My body feels pretty good.  Not really ready to taper much yet.

8.0 easy miles with my brother up to the 4th reservoir north of Blanding.  Not soreness from Saturdays long run.  It must have been the cold bath I took and the 4.5 hamburgers I ate for Saturdays supper.

10 mile tempo,(16total miles)

My options were: get up really early and run in the dark or wait till about 8:30 am.  I opted to wait and do it in the light.  Temp's are cool enough these days that it doesn't really matter.

Since my plan was to tempo down cedar canyon I really didn't want to do this in the dark.  Drove up the canyon and parked near 10k start, warmed up going up the canyon for about 1.5 and then started the tempo.  I really just wanted to run pretty relaxed and didn't want to be any faster than 6:00 pace.  It went well considering I have felt on the verge of being sick for a few days now.

My splits were: 5:53, 6:01, 6:07, 5:59, 5:55, 6:02, 6:07, 5:54, 6:05, 6:05

Total tempo time was 60:14, the last few were faster than in my previous 10 mile tempo down the canyon but they felt easier than last time so that is good.

5.5 legs felt a little frisky at first but that was short lived.

3.0 should have ran more but time was short.

13.1 Great morning for a race/run.  Ran the Cedar Canyon half marathon.  I wanted to run about 6:00 pace.  My Garmin had some trouble in the canyon and clocked it at 12.96 miles.  I think that the course was 13.1 and very accurate.  I think other runners with Garmins would verify this.

Splits: 5:57, 6:04, 6:02, 6:08, 5:56, 6:02, 6:11, 5:59, 6:03, 6:10, 6:10, 6:14, 5:36(.96 mile)

As you can see, garmin measured it short.  I am not sure which miles were actually faster.  I am guessing that during mile 5 my watch had some problems because I remember hearing it beep, looking down and it said weak GPS signal.  From then on it seemed that my splits were about a tenth mile after the mile markers.

 I am pleased with how it went.  I felt good and I feel like my body will recover quickly and soreness should be very minimal.  It is great to have a local race of this caliber.  For a first year race it was well organized and had a great turnout.

Ran down to the University so I wouldn't be late for class. I will take what I can get.

3.1 had time  for a quick run before supper.  Iced my left ankle, not sure what happened but it is a little off(jacked up)

1-- been sick.  To the store and back in the evening.

5.5-still sick but hopefully getting better soon.  Took my daughter out in the jogger.  Energy levels are pretty low, felt like crap, but at least I got some blood flowing in my legs.

4.25 this evening, finally felt, for a few miles, like a like a runner again.

3 total 1at threshold,  and 4x100's