Phantom

10 easy miles in Henderson in the morning. started slow but eventually passed the 8:00 guy.

didn't have much time today because of my moms b-day in st george.

did 10x400's at the track. First and last ones were 1:14. the rest of them bounced around between 1:11 and 1:13. rest time was a slow jog 200m except for a 400m jog between the first five and last five.

times were a little faster than last year and rest time was a lot shorter so this is a good sign. racing flats felt nice and light but not much support.

Got up at 5:30 and got an 8 miler in 7:35 ave pace

after work went to the track with wife and kids. i did another 2 miles at easy pace except for a few sprints with the kids.

skipped my morning run. went out at about 10:00 pm and did 4 easy miles. i felt pretty much drained. i think i didn't drink enough to day or eat enough because i felt like i had no energy. honestly it felt like the last miles of a marathon. well see what tomorrow brings.

8 miles of easy running after work in the warm weather. 7:45 pace but it was not a very good run. legs feel dead, no energy. i'm guessing that my work is wearing me down a little.

should still get some good miles tomorrow. planning a 5k tempo in the form of a race in the morning(if i feel up to it) i would like to run it to see where my fitness is compared to last year.

as part of todays miles i ran a 5k this morning. the last 2 years i have ran the same race and took 2nd overall. this year i broke through and won it. my time was 17:34, a 41 second improvement over last year.

i had a good kick on the last bit of the race and i was able to pull away from Ken Carlson and another young guy. felt like i raced better than i have been feeling the last few days. sometimes you just never know what will happen when the throttle open up.

ran 2 mile warm up before the race and ran the course again right after the race.

went out in the afternoon for another 5.5 miles to finish off the week. i think i finally broke 50 miles in one week.

5k splits were as follows according to garmin GPS

mile 1 6:03

mile 2 6:05

mile 3 5:07

last 382 ft :19