Phantom

last week was just barely my highest mileage week ever. had a good 5k race on saturday. woke up sunday morning at about 6:15am and felt so good i considered going on a run but didn't.

going in to this week my goals are 1. get two quality hard/fast workouts in, 2. hit 50+ miles this week.

no run this morning, had a monday morning hang over i guess.

ran after work at 6:00pm. did 7 total miles. did 3x.35mile hill repeat and then ran down the other side at 10k pace for .45.

the uphill is pure torture. legs burning, arms burning, lungs burning, and the pace is only 7:00-7:30. i guess the hill is pretty steep.

glad to have the workout in the bank.

5.5 miles this morning pretty slow, no watch didn't really want to know how slow or fast.

8.0 miles after work, it was warm but breezy. felt pretty good. ran easy but ended up with about a 7:00 ave pace.

didn't get a run in at all yesterday. just some good hard work all day and a nice dinner at in and out burger. was feeling a little beat up all day so not running was probably good.

woke up this morning and told my wife she could go out for a run cause i didn't feel like it.

i ended up going out at lunch time for an awesome run. air was cool and clean from all the rain yesterday. i wanted to do a tempo/time trial run to test my fitness compared to last year and last time i ran it. i ran my 8 mile loop which is actually 7.95. i ran it in 48:59 minutes.

last year on june 6 i ran this same run in 52:00 prior to summer games. late last year i ran it around 51:00 so to run a 49:00 is a good improvement. i felt pretty good. the uphill coming back home didn't seem to bother me as much as it used to. hopefully i can get in a good track session later this week as well as some good easy pace miles.

4 more easy miles in the late evening.

didn't get a run in yesterday. long day at work and then took my wife out.

today i went out in the early evening. 3 mile warm up, then 800's on the track. had it in mind to go for 10 of them but i ended up doing 8 and called it good.

times were as follows:

1 2:39

2 2:39

3 2:38

4 2:39

5 2:38 changed out of my flats and into trainers so a little extra rest

6 2:38

7 2:40 started feeling it

8 2:38 had to really work for this last one.

trainers are heavy feeling after running in flats.

rest time between repeats was a 400 jog and i tried to start an 800 every 5minutes so it was about 2:20rest on most of them.

didn't hit 50 miles this week. but considering that i had 3 rest days counting sunda, ran 3 hard workouts, and still hit 45 miles i feel like it was a very productive week.

i am expecting good things next week at USG races. i beleive that my training and fitness is better than last year. hopefully the times will be better.