Phantom

4x800 @ 2:50-2:55

4x500 with track team in the p.m.

6x800 at 2:40-41 with 800 rest in between

at ave pace 6:56

139:20

10x400 at 1:13-16 with 3:00 jogging rest

10.35 in the a.m. with a 3 mile tempo at 6:00 pace

4.9 in the p.m. at 7:10 pace

5.5 in the a.m. in 41:00

5.75 in the p.m. including 6x800 w/3-4 minute rest between

2:40

2:40

2:41

2:41

2:41

2:43

in the p.m. slow and easy about 7:50 pace ave

in the p.m. time was 52:01 and a PR for this loop run

in the p.m. 36:10

in the p.m. 3 .18 hill repeats and 3 down hill repeats of about .3 each

slow and easy the legs are feeling the hill repeats but I'll be ready foir the summer games down hill

5.5 in the a.m. with a 5:00 minute and a 1:00 tempo mixed in (42:00)

4.75 in the p.m. with 1.25 mile at tempo (36:00)

slow and easy felt tired 42:00

it was a great race with very fast times.

again it was a very fast race. my legs weren't really sore from yesterday but they were a little tight and stiff

in the a.m. slow and easy to help recovery from the race. legs are sore

a.m. slow and easy about 8:00 pace

5.5 in the a.m.

3.7 in the P.m.

on a grass,sidewalk type course

on the cedar high track so i could keep an eye on the kids. I live right across the street

at about 8:00 pace ave

6:21

6:57

6:16

6:15

7:10

7:08

6:55

6:08 .85 mile

6x800 with 400 jog in between(about 3 minutes)in the a.m.

2:37

2:39

2:39

2:40

2:41

2:38

in the a.m. slow and easy. thought about doing 3 or 5.5 but ended up feeling good enough to do my 8.0 loop rather than cutting it short

on vacation in provo. ran 12 in the a.m.

first 6 miles were at easy pace then 7-11 gradually picked up the pace before cooling down.

7. 6:48

8. 6:45

9. 6:32

10. 6:27

11. 6:10

8 miles in the a.m. over in blanding, Utah visiting my sister

ran the blanding 5k at 7:30 am it was alittle warm. it is a loop course. the first half is mostly up hill.

splits:

1. 5:58

2. 5:57

3. 5:24

last .11 was 29 seconds.

theres not much competition at this small town race. i took the lead early and by about half way i couldn't even see anyone behind me. i was basically racing myself. i ran about 30 seconds faster than last year when i won it.

they have a nice parade. food festival. and fireworks.

ran 6 more miles in the afternoon. ran the first 3 at about 7:30 pace then pushed the next three miles a little (6:24,6:29,5:53)

felt really good considering the race earlier and the heat of the afternoon.

easy run in the a.m. didn't even take a watch. hope to get a good long run in tomorrow morning and maybe even some evening miles.

14 miles up cedar canyon and back(summergames 10k)in the a.m.

ran really slow the 7 up, the 7 coming down were as follows

6:32,6:18,6:00,5:59,6:11,5:59,8:20

ave pace for run was 7:47

went to cedar high track

1 mile warmup then 8x800 at target pace of 2:40 with 3:20 (400)rest between. temp was 92 when started but it didn't feel that hot.

first one was 2:39 and last was 2:38 others were right about where they needed to be except my first one when it got dark was about 2:43.

felt good at the end and decided to do another 3 on the road for a cool down

was one of my better workouts i can remember.

easy miles in the p.m.

5.5 in the a.m. i took the last two days off, just felt like a rest.

barely kept 8:00 minute mile pace.

at a family reunion at base of mount wheeler, Nevada. I knew i needed to get out on a good run but i was watching the kids in the morning and had to go in the evening. i decided to run up the road toward wheeler peek. started at 7500 ft elevation and 8 miles later i was just above 10,000 ft. was running pretty slow up but felt like i was getting a great work out. ran miles 9-13 back down pretty fast and then shut it way down the last 3 miles the down hill was really pounding me. I figure that it will either help me or hurt me for bryce next week. only time will tell.

drugged myself out of bed for an easy three miles mostly on grass. my body is rebelling. i'm taking it easy the rest of the week and hopefully i'll get rested and get some spring back in my stride.

8 at 7:30 pace

4 miles easy in the morning.

splits were as follows

1. 6:09

2. 6:01

3. 5:14

4. 5:28

5. 5:49

6. 6:00

7. 6:13

8. 6:13

9. 6:30

10. 6:08

11. 6:08

12. 6:16

13. 5:57

.2 :27

I ran a 120:00 last year and was hoping to beat that so i am satisfied in that sense. race was a new pr. was a fun race and i felt strong at the end and the evening after the race still don't feel sore or stiff. kind off strange but maybe i'll feel it in a day or two.

4 easy miles at about 10:00 pm. part of it in the rain and it was awesome. i felt very energetic and my legs feel good cosidering. I thought that i might have doms(delayed onset muscle soreness)but i don't have much soreness in my legs today.

3 easy miles in the morning to aid in recovery.

left my family at home and drove to enterprise last night and slept on my gradnparents porch. It rained all night and i was thinking maybe i should have stayed home. it was still raining a little as i got on the bus but at the start it was not raining but roads were a little wet.

i felt good before the race and had no soreness.

Mike schramm went out fast. i was already running about a 5:10 pace and let him go. in hind sight i probably should have went with him because after a few minutes he settled into about the same pace as i was and our gap stayed the same most of the race(20-30 sec). after the first half mile i dropped everyone behind me and ran the rest of the race with mike in my sights. i closed the gap during the last mile and mike's time was 33:33. I think i could have got him with a little more road in from of me.

we compared our splits and it was pretty even except for the last. i gained about 25 seconds on hime that last 1.1. i thought i would be suffering more the last few miles because of saturdays half but i felt strong. my garman had the distance at 6.08 others had it at about 6.1 so it was just a little short of 10k but it was the same course as other years.

here are my splits

1. 5:09

2. 5:25

3. 5:29

4. 5:43

5. 5:42

6. 5:48

.08 :26

my watch time was 33:45 ave pace 5:33

pr on the course and 1:20 faster than last year. i'm excited

evening-8.0loop in 56minutes + 1/2 mile detour for potty stop

3 miles in late evening wanted to do more but dinner was not digested and had to go pretty slow.

got up at 6:00am and ran up cedar canyon and back 7miles each way for a total of 14. 57:13 up,47:25 down, total time 144:40. 5 of the down miles were between 6:18 and 6:43.

went to brian head to mountain bike with a couple of my wife's cousins husbands from las vegas. we rode the dark hollow trail, mostle down hill. i ate everything i could get my hands on today.

at 9:30 pm i went out and did an out and back 6 miler. i felt really good and ended up running it in 40:00.

ended up being a good all round day. my only compliant is that my nipples are a little sore.

8 miles, 57:00, in the evening in the rain it was nice

didn't run monday or teusday i have been pouring concrete and working to much.

in the p.m. have been pouring cement every morning this week and has been hard to get out

had a hard time getting out of bed this morning. knew that i should go long but didn't feel like it. ended up doing my usual 8 mile loop. it was a pw(personal worst). never got into it and ended up running 8:30 pace and felt like ......... wanted to do more later in the day but never did. seems like this week has been a rest week. pretty low mileage.

i have turned into a twice a week runner lately. i finally got out on a run and decided to do a time trial to let my body know that i still serious about running. 8 mile loop from my house, 51:23.

4.25 in 26:20

3.75 in 25:03

my previous best on this run in 52:03 so i was pleased.

6 easy in the evening

crashed and burned.

8 milr loop in the morning. poured concrete at 6:00am then ran while conrete set up. decent run.

10 at 10:00 pm nice running weather. ave 7:20 pace.

late evening run after a 12 plus hour work day. 6 miles with some speed play to mix it up a little.

5.5 in the morning, ate breakfast,went to work,ate second breakfast then back to work.

at 2:30 came home strapped on the camel back and went out for 12 more miles. wanted it to be more but the heat and head wind were too much. drank my camel back dry as well as a bottle that i brought with.

went to demolition derby in parowan tonight and had a good time.

ran to my boys soccer game in the late afternoon, stopped at every water hole i could find. watched the game and then ran back home. good run considering the heat. i feel like i'm coming into some good energetic weeks of training, time will tell.

10 miles out and back late at night. total time for run was 71:00

6 miles total late at night. with miles 2 and 3 at tempo continuous.

mile 2-5:48

mile 3-5:28

slept in this morning and knew i would have to run later in the day. skipped food at our neighbor hood barbQ so i could go run this evening. at about 7:30 got this idea to combine a speed and long run together, so i went across the street to the track and ran 10x800's. goal was 2:45 or better. they were all about 2:42-2:44 except for one that dropped to 2:45. i rested 2:45 (400m)between, then after the first five i rested about 5 min before starting the last 5. total miles including warmup was 8.5 and total time was 1:12

after speed i ran back to the house grabbed my camel back and went out for 10 more on the road. total time for the 10 was 1:19.

i was pleased with the workout over all and was pretty spent after it but feel good today(sunday) i shot 4 gu during the workout.

8 mile loop in early evening(6:00pm) went out trying to run at a comfortable pace. was surprised at how good i felt considering saturdays run. ended up running the 8 in 53:10.

10 mile late evening run(10:00PM). I'm really starting to like the late night time slot for some of my running. the family is asleep and and there is not much traffic. time for this run was 69:30.

went out at lunch time just to loosen up. slow jog around the track with about 4x200 at half marathon pace. my wife says to sign up for the half so i did.

went out last evening but it was so windy i turned around after 1 block i figured the wind would make it a miserable run and i don't feel bad about it. i'll either be well rested for the race or i'll be lethargic.

course had several good up hill, followed by down hill segments. Sure was muggy and warm. race started about 30 min late. had a few stomach issues but fought through and overall i am pleased.

splits:

1. 5:42

2.6:15

3. 6:04

4. 6:13

5. 6:20

6. 6:32

7. 6:30

8. 6:17

9. 6:45

10. 7:03

11. 6:30

12. 6:38

13. 6:28

got dressed to run last night at about 9:30 and my wife said "your going running in the rain"? i had no idea it was raining but it was coming down pretty good so i didn't go. crawled out of bed at 8:00 this morning and did 8 miles at 7:45 pace. felt a little tired but haven't been sore from the race.

drove to vegas for a few baby blessings.  we arrived at 2:30 . i decided to go for another run.  it was hot but i figured i could cool off in the back yard pool afterword. ended up doing 5 miles at 7:47 ave pace.  the pool felt good and made the run worthwhile.

got up about 7:45 made breakfast for the family and then went out on a run. not to hot this morning but last 4 miles was straight into a good head wind. total time for run was 1:20:00. might try more later. we'll see how i feel after work.

got home from work and felt like another run so off i went. it was warm(5:00 pm) but breezy. did my 8 mile loop, first 2 miles in 13:15 , next 2.25 miles at tempo-13:20. total time for the run was 54:00 minutes. took a cold bath after the run. cold baths feel better after a long run than they did in russia in the middle of winter.

concrete tomorrow morning at 6:00 so we'll see what i can manage later in the day.

8 mile loop in the evening. 7:45 ave pace. alittle tired from yesterday.

my wifes water broke this morning. i went out for an easy 5.5 then took wife to the hospital. we had our baby girl at 3:30 pm. things went well and mom and baby are doing fine. thought about trying to fit more miles in at night in the dark but slept instead. good thing i had a couple of good mileage days early in the week or this week would have been pretty bad. i might try to get out sunday night late for a run. with the baby, work, etc.....things should be interesting.

i think i'm in better shape than last year but not in necessarily better marathon shape. hope to get one or two 18+ milers in before the sgm. does anyone think it is too late for this?

20 miler at 6:00 am with a group of cedar runners.

total run time was 2:40.

5.5 miles with 1 mile of tempo on mile 2. felt pretty good considering the 20 miler on saturday.

last year i had three 20-23 milers from 6 to 3 weeks before sgm. this year i will have one twenty miler under my belt(unless i feel ambitious next weekend) so we'll see what happens. there is a runner up here trying to qualify for boston(3:15) i figure i'll find him and try to give him company for as long as i can. if i stay with him it would be a pr for me.

had about 50 minutes between taking my daughter to dance and picking her up. decided to go to track nearby.

warmed up, ran 2 two mile repeats at temp(11:57)for each, 6 minute jog between.

never tried this work out before but didn't mind it.

5.5 after work at 7:15 pace. wind was blowing.

8 mile run after work. had the wind at my back on the way out but ran into it on way back. tried to keep the effort even rather than pace.

ave pace for run was 6:50

left house at about 7:00 am. planned to run up cedar canyon and back home. wind was blowing down the canyon so with the up hill and the wind it was brutal. myfastest mile was 8:00 and slowest was 10:30. i even took a side canyon road to try to get away from the wind but it was steeper and just as windy so i went backout to the main road and continued on. time for the 8 miles up was 1:12:43.

had some tail wind down the canyon, although in a few places the wind was in my face. started raining at about 13 miles, backed off the pace at 14 miles and got home with a 15.1 miler, and was pretty much soaked.

hit some good faster than MP miles from 9-14 miles, felt pretty good and made fighting the wind worthwhile. run total time was (2:00:51)

i figure now i just need to stay healthy and avoid injury at work and running.

5.5 after work, 37:45, sub 7:00 pace. wore my new nirvana 3's and boy do they feel nice. my older one's are getting a little worn. my saucony shoes have never felt very good. i think i'm sold on the mizunos for now. my body feels pretty good no aches or pains.

same workout as last week.

2 x 2 mile repeats on track, 6 minutes(800) jog between.

first 2mile--11:41

second 2mile--11:46

5.5 after work then watched the cedar invitational x country meet. saw dave holt and talked to him for a few minutes.

slept in until about 10:00 this morning. it is cold and windy in cedar city. i should go out for a run later. i may have to get me a treadmill this year to keep me running from october to march. i typically take those months off and start over in the spring. any suggestions on what kind to get?

i need a spot on my blog to track ultra slow miles. i ran 5.5 this morning. it was about 32 outside. i ran in a sweatshirt and winter hat. it really didn't feel that cold but i didn't want to take a chance. i have felt like maybe i am on the verge of catching a cold so i am being cautious. the run was terribly slow and almost painful. i just tell myself that at least i went out and ran. as you can see, i was a pretty big slacker last week.

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.

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.

my standard fiddlers loop 10 miler with a little extension to add some distance. it was dark and cold and then at about half way it started snowing and blowing right in my face. it was miserable and i was ready to be done. it was a long slow road back to my house. the snow was sticking to the bottoms of my shoes so it felt like i was running in high heels. i had to keep kicking the snow off. total run time was 95 minutes.

after this run i realize why i haven't run much during the winter time. we'll see how things go over the next few months. just glad to get another run in.

mile warmup and then 5k on the track. 1 mile cool down.

mile 1 5:55

mile 2 6:00

mile 3 5:58

200 m :37 total time 18:30

felt good to get some tempo miles in. i think this is a good work out for me right now. i don't want to do much "speed" stuff right now. hopefully i can stretch some of thes tempos out to oven more miles or multiple repeats.

8 mile loop easy run. ave pace 7:00.

5.5 easy really easy in the pm about 8:00 pace

day 5 and still no workout. been working lots and it is cold. i am breaking pretty much all of the top 10 training mistakes(sasha's) and using pretty much all of the top 10 excuses. i guess i am not very addicted to running.

easy 3 miles at about 10:00 pm. temp was about 17 degrees.

ran my 8 mile loop plus extension in middle. ran in afternoon so temps were pretty nice(shorts, longsleeve,gloves no hat but could have used one) total time for run was 1:15:40. legs felt very good but that is to be expected considering my very low mileage as of late.

anniversary number 12 today. went to IHOP for breakfast.

mile 1 6:21

mile 2 6:01

mile 3 6:05

mile 4 6:07

mile 5 6:40

garmin started screw up on my splits on the last 3 miles.

last three miles total time was 19:49 and total time for run was

51:05. this is the same as my personal best on this run. about four weeks ago i ran it in 51:20.

i find it interesting that i can still have such a good workout but yet my mileage is so low and has been for well over 2 months. i feel like i am finding out that i can run low mileage for at least 2 to 3 months and still maintain a high fitness level. fitness for a marathon?(no) but half marathons or less i feel like my fitness is still at a pretty high level. my goal is to make each run count and not worry about mileage right now. after all my next marathon isn't until next fall.

went to las vegas this morning. not for the bowl game. we had a family Christmas party. the weather was very nice and went down prepared for a run. after a three hour drive i didn't really feel like a run but i knew i would regret it if i didn't. my garmin batteries died at 9 miles into the run so i don't know exactly how far i went but it was at least 12. first 8 were a little slower than 7:00 pace then at 8 i picked it up to around 6:15-6:30 pace and finished the run this way. felt quite energetic on the run and had plenty of energy. overall the body feels great.

8 mile loop in the morning. temps in the mid to hi 30's and i was hot the whole time. first mile was 7:34, next 3 were sub 6:50, next three ave about 7:15 just running a comfortable pace. on the last mile i decided to try to catch the 7:00 guy. first 3rd of the last mile is uphill then levels before a slight downhill to my house. last mile was 6:12. happy with the run. happy that i got a good start for the week. i will probably beable to get a few extra miles in over the next two weeks. i won't be at work as much and there will be a lot of junk food around. quite often i will decide to go for a run rather than eat the junk.

went for a run down in st george in the afternoon. it snowed in cedar last night 3-4 inches so i wanted to take advantage of another chance to run in the south country. you st. george people suffer through the hot summers but winter is nice. my summers in cedar are great for running. merry christmas.

5.5 easy miles. no watch, just getting my 20 for the week. snowing a little in cedar today.

10.5 mile run at lunch time. good strong run for me. total time 1:12:02

mile splits

1 6:54

2 7.00

3 6.39

4 6.51

5 8.11

6 6.49

7 5.50

8 6.38

9 6.56

10 7.16

.5 2.52

goal for run was to beat the 7 minute guy. i hadtime to spare. i felt it was a quality run. had some uphill,downhill,faster pace and some slower pace stuff and i felt really good on the run. a good way to end the year.

Happy New Year to all.