Phantom

10.5 morning run. wanted to get some good tempo stuff in the workout.

2 mile warmup in the sub 7:00, then into the tempo, 6:05, 5:59, this next mile is good uphill climb so i slowed but effort was same. discovered that my watch was messed up so i didn't get a split but it was a mile at about 6:45 pace.

i reset my watch and started back into tempo , 5:30 slight down grade most of this mile, 5:49 to finish up mile 5. felt really good to get the leg turnover going.

no run yesterday but i did work about 20 hours in a 28hour time period. set trusses on my sisters house and got the roof sheeting and facia all on. a very productive weekend. if i can get this house completed then i can start running more on sat. instead of sundays.

5.5 easy in the morning. last night while climbing stairs i noticed a little knot of soreness in my left hamstring. didn't notice during the run but did notice in sometimes at work. i'll watch it and avoid any fast running till later in the week.

4 easy miles in the hot windy weather. thats what i get for skipping the morning run in favor of going to work earlier than usual.

no run yesterday. wind was terrible.

8 miles this morning. 6 easy and 2 at 6:00 tempo pace. ave pace for the run was 7:15. may do a few tomorrow but with the race saturday i'll have more than enough miles for this week.

woke up at 4:00 am to drive down to run the hurricane half. weather was great. time was 1:19:17.

mile 1 6:01

2 5:46 too fast but felt ok

3 5:55

4 6:13

5 6:14 these miles 4-8 felt pretty smooth

6 6:16

7 6:24

8 6:11

9 5:19 big downhill just went with it.

10 5:57

11 6:18

12 6:40 let it slip here. probably cost me the overall win

13 5:46

i am real happy with the race. course pr for me by 5:43. mile twelve was tough and steve hooper was running strong and passed me and another guy twin the race. this race helps me feel good about my past training and optimistic about my future potential as i increase my mileage