Phantom

5.5 miles with 1 mile of tempo on mile 2. felt pretty good considering the 20 miler on saturday.

last year i had three 20-23 milers from 6 to 3 weeks before sgm. this year i will have one twenty miler under my belt(unless i feel ambitious next weekend) so we'll see what happens. there is a runner up here trying to qualify for boston(3:15) i figure i'll find him and try to give him company for as long as i can. if i stay with him it would be a pr for me.

had about 50 minutes between taking my daughter to dance and picking her up. decided to go to track nearby.

warmed up, ran 2 two mile repeats at temp(11:57)for each, 6 minute jog between.

never tried this work out before but didn't mind it.

5.5 after work at 7:15 pace. wind was blowing.

8 mile run after work. had the wind at my back on the way out but ran into it on way back. tried to keep the effort even rather than pace.

ave pace for run was 6:50

left house at about 7:00 am. planned to run up cedar canyon and back home. wind was blowing down the canyon so with the up hill and the wind it was brutal. myfastest mile was 8:00 and slowest was 10:30. i even took a side canyon road to try to get away from the wind but it was steeper and just as windy so i went backout to the main road and continued on. time for the 8 miles up was 1:12:43.

had some tail wind down the canyon, although in a few places the wind was in my face. started raining at about 13 miles, backed off the pace at 14 miles and got home with a 15.1 miler, and was pretty much soaked.

hit some good faster than MP miles from 9-14 miles, felt pretty good and made fighting the wind worthwhile. run total time was (2:00:51)

i figure now i just need to stay healthy and avoid injury at work and running.