Phantom

8.0 mid morning.  Ran a little faster than usual and covered about 8 miles in one hour.

Rode my bike around west view.  It was actually a little cool for my liking.  Nice workout, got the heart and lungs going but without all the pounding.

9.25  Went out mid morning after studying(I was ready for a break).  I wanted a good workout but didn't really want to do a continuous tempo.

I did 4x1.25 mile repeats on ridge road/1100west.  Ran .35 mile up ridge road from the north and then down the hill to 600 s. overpass then north on 1100 w. to center street and then up over the freeway to the bottom of ridge road to start another repeat.

The loop is about 1.9 miles so after my 1.25 pushing it I would jog over to start another.  It was a beast.  I had my watch set to show me ave pace for the interval so when I got to the top of the hill my ave pace would be in the high7's or low 8's.  Goal was to be hurting(and I was)at the top of the hill and then keep pushing on the down hill and then the last .25 was fairly flat.  It was kind of cool to see my ave pace start dropping fast as I finished out each interval.

 1st.  mile 6:09,  last .25 1:30

2nd.  mile  6:27  last  .25  1:28

3rd   mile  6:37  last   .25  1:22

4th   mile  6:43  last   .25   1:24

first mile times got slower as I was so trashed at the top of the hill.  But the last .25 got better almost everytime.  Now I remember why I don't do hill repeats very often.  They are a killer.

5.5 with the dog in the very late evening.

21.25 Ran in Blanding Utah.  Nice place to run.  Looped down to the south end of town and then headed up blue Mt road until it turned into dirt, then headed back down.  This run had a lot of up hill and down hill.  I pushed some of the miles towards the end but not as many as I had hoped to.  I only took 20 ounces of water with me and that was all I had up to about 19-20 miles. I figured I was getting a little dehydrated so I started thinking of where I could get some.  I ended up stopping at the church house and getting some.  Just coasted the rest of the way.  I haven't been taking gu this year and I feel ok.  It seems that gu just causes stomach issues much of the time.  Total time for the run was about 2:50:00 so not fast by any means, mostly just poking along getting "time on feet".

 My body feels pretty good.  Not really ready to taper much yet.