Phantom

had a nice run in blanding ut. ran up blue mountain road. it is a decent up hill climb,then came back down and hit some miles in the low 6:00 range but effort wise it didn't feel that fast because of the down hill. it was nice to get out and get a good run in. total run time was 1:34:00.

felt sick yesterday but worked all day anyway. didn't eat much. felt better today so decided to go for a run after work. went out at about 7:00 pace for first three then hit a wall. just didn't have much energy. finished last 2.5 pretty slow.

warmed up about a mile then did 2mile tempo run on track then cooled down and went home. garmin said that tempo run was first mile in 5:50 and next mile in 5:39 but i don't trust it on the track. i think they were closer to 5:55 on both miles based on track position. felt good to get out even though it wasn't much.

every run i do is one more than i did last year after the marathon.

went out at 7:30 pm and wanted to get a longer type run in. didn't know how i would feel because i didn't have much of a lunch on dinner. i ended up feeling great and doing my 10 mile out and back plus a cool down. run went as follows.

1 7:09

2 6:26

3 6:21

4 6:41

5 7:12 up hill

6 5:58 down grade (split 39:51)

7 6:38

8 6:57

9 6:58 a little up hill.

10 6:22 (split for 10 was 106:47)

.6 cool down

i would rate this run as one of my best training runs ever even though i am just trying to maintain some fitness through the winter. i felt really strong on the run. i didn't feel like i was pushing the pace just trying to run relaxed.

4 slow and easy in the evening. no watch.

turned 35 years old today so i guess i will get to move up one age division in most races. i have mixed emotions but it will be alright i think i still have some of my better running day ahead of me. this year has been good to me. i ran pr's at every distance i raced.

well for todays run i went out after work. wanted to do some speed but didn't feel up to the faster paced stuff. no planned races for quite a while. ended up warming up and then doing a 5000m tempo on the track across the street from my house(cedar high). total time was 18:22 splits as follows:

mile 1 5:48

mile 2 5:58

mile 3 5:55

last 200m :41

for some of you really fast bloggers this is probably a walk in the park but for me i thought it was decent. my 5k pr on the summer games down hill course was 16:25. so to run around in circles on the flat all by my self i was pleased.

7miles out and back in the evening in 48:46. nice run weather is very nice for being almost thanksgiving in cedar city.

went out for my 8 mile loop after work just as the sun was going down. some wind blowing from the south but not cold.

mile 1 5:55

mile 2 5:50

mile 3 5:56

mile 4 6:13

mile 5 6:58 starting back home into the wind the rest of the way.

mile 6 7:00

mile 7 7:08

mile 8 6:17 PUSHED THE LAST UPHILL AND CRUISED HOME.

total time for run was 51:20 for a 6:25 ave pace.

ONLY :15 OFF MY PERSONAL BEST FOR THIS RUN. FEELING PRETTY GOOD.

easy 2.5 after work. pretty cold today and we had family over so pretty light workout.

8 mile loop easy run. temp was 17 F this morning. i waited till noon to go out when the temp was above freezing.

8 mile loop in late afternoon. 6:50 ave pace.

8 mile loop with some speed play mixed in. ave pace 7:00 except for the last half mile cool down.