Phantom

4 this morning.  stopped to stop to someone and had to cut my run pretty short.  

AM- 22.2(total running time 2:46:55) met up with Greg and ran around town. It was great to have someone to do a long run with. I felt pretty good, we kept the pace pretty easy. I only drank 16 oz of water and had 2 GU during the first 21 miles. decided to stop and get more water at Walmart because i was really starting to feel it. looking back i should have refilled my bottle because we ran past numerous drinking fountains. temps were cool and i just didn't think about, guess i was just enjoying the run a little to much. body handled the GU well and my bruised shin didn't bother me so that was good. cold bath and ice on the shin afterword.

4 easy miles before supper. It was hot, i wasn't really into it and i turned back early.  There is always tomorrow, right?

5.5 in the afternoon heat. got smoked by the 8:00 guy.  starting to get burned out, but i figure if i can just get 2 good workouts in each week for the next month then it really doesn't matter what else i do.

16.7  ran down the canyon with Greg and his dad.  4 miles easy warmup then jumped into a 10 mile tempo.  Greg was nice to me and we started out conservatively, i was with him at 5 miles and then he just kept cranking up the pace.  I was feeling pretty good through 8 miles and then i started getting a stomach cramp( i wonder if 6+ pieces of German chocolate cake last night had anything to do with it).  At the end of mile 9 i had to stop the watch and stop to get rid of the cramp, then started back into tempo for the last mile. I was running really well  and then the cramp came back at about 9.9 miles and and i had to slow way down.  It is of course frustrating but looking at my split times i can't feel too bad.  I covered the 10 miles in just under 60 minutes if you don't count my stopped time.

splits were: 619,613,554,551,547,539,550,558,620,551