Phantom

finally got out for a good run. left knee was a little puffy and sore yesterday. old age and work i guess. knee felt pretty good today. first half of run was about 6:30 pace. then slowed down the second half. left thigh muscle felt weird after the run, probably related to the knee.

3 miles nice and easy. felt lethargic.

I guess you could say this was a breakthrough race for me. before the race i decided to go out at about a 7:00 pace and see what would happen. i was probably at a 6:50 ave pace until veyo hill where i backed off, just wanting to get to the half in decent time. hit the half in 1:33:45 so i guess i ran the second half in 1:30:20. overall i felt really good.

i will have to analyze my training and try to figure out what the difference was this year

it was a PR, ran a 3:17 when i was 18.

i know difference wasn't long runs.

key differences: more mileage

a few twice a day runs

GU energy gel(never used anything before)

tempo runs

more racing than ever before(5k,10k,halfs)

didn't have much soreness on sunday morning. i told my wife that when i got out of bed i didn't feel any worse than i do every day(i usually don't feel good when i get up, feels like i got ran over in my sleep every night)

went out at 8:00 am. 39 degrees and i dressed too warm so i got hot. i had ave pace of 7:15 and felt about as good as i did last week when i ran the loop before the marathon. my training goal for the winter is to maintain fitness and waite for spring to hit it hard again.

got home from work and went out on a run. felt really good so i went at tempo(6-6:15) for about two miles til i got to the shop to pick up one of my trucks. drove it home then went over to the track for 1 mile. tried to run it comfortably hard effort(ended up with 5:36). felt good to get the legs moving. i don't think i have ever felt this good this soon after the marathon.

went out at about 9:30 pm it was cool but ran fast enough sweat a little

ran 3 out(20:00) and 3 back(19:30) and it is mostly uphill on the way back. i was feeling pretty good. i figure every time i go for a run between now and next Feb. is an extra run that i didn't do last year.

went out at 6:00 pm and ran my 8 mile loop out to canyon view highschool and back. when i started i had no real expectations, just wanted to have good run. i ended up running 51:05. a New PR by nearly a minute. i ran the first 4.25 in 27:30 and the last 3.75 in 23:35. i have run the first these splits faster but my fastest on the second split is about 25:00. i broke the run exactly in half then i ran about 26:00 and 25:00 which gives me a negative split so i am really happy. the last half is about 3miles of up hill and the first half is mostly downhill. i felt really good. no aches and pains and not much fatigue.

went out for an easy 7.5 at about 9 pm. was great weather for running.

felt like i was getting sick yesterday. woke up with a head cold so decided to go out for a few miles.

went out in the late evening. did 7.5 and felt pretty good. ran the first 6 miles at about7:15 pace then cooled down the last 1.5. my head cold is clearing out nicely.