Phantom

3.1 before early morning meetings.  A little spring in my step for a change.  Another long run should fix that.

20.88 the dreaded solo long run.  Waited until about 6:40am then headed out.  Ran a few miles around town, took a potty break, and then headed up the canyon 1mile above the start of USG 10K. (11.5 miles at the turnaround)

 Ran 7 miles down in 6:25-6:30 range and then coasted home.

1st 10 miles-- 76:15

2nd 10 miles-- 68:15

20 miles @ 2:24:30 then ran into my wife and jogged pretty slow the rest of the way.  Good solid run and I was pretty worked over by the end.  Took a cold bath with a little ice and seem to be recovering well.  Not sure what to expect in the 1/2 this weekend but I don't plan to run it very hard.  I feel like my long preparation has been better than ever this year even though my overall mileage has suffered.

7.0 miles before supper.  2 X 3200 at the track. 11:53, 11:52.  Felt decent considering Monday's long workout.

Ran the Cedar Canyon Half today (1:18:54).  Just wanted to run solid and try to hold close to a 6:00 pace. Last 3 miles the legs were pretty hammered.  I felt like I was holding back much of the race but the downhill eventually takes its toll.

Happy overall with the race.  I feel like my body and legs were already a bit tired from workouts earlier in the week.  I will try to rest and recover but keep the mileage about the same(30mpw).  No more long runs.