Phantom

20 miles this morning with kyle and nick.  Just ran nice and easy and then i picked it up on miles 15-19 going 6:20,6:09,6:13,5:59 then slowed back down for the last mile.  Overall it was a good run considering how i have felt this week. Total time 2:40:00

11.5 this morning.  pretty good run for a monday.  up the canyon trail. no watch but took me about 128 minutes according to clock at home.

5.5 slow miles.  Yesterday about lunch time i started feeling sick to my stomach.  decided to rest and didn't eat anything and that seemed to help.  decided that if running didn't kill me this morning it would make me stronger.  didn't have much energy but that is to be expected.

11.0 miles this morning.  Met up with Garrett and ran up to the start of the USG 5k and ran a 4  mile tempo back down.  I asked Garrett what pace he wanted to hit, he said between 5:40-50.  Well I was feeling pretty good and we missed our goal pace.  We ran 5:25,5:15,5:11,5:25.  The first mile felt really good and we just kept going.  I am very pleased.  I really didn't know what to expect because i have felt kind of sick the last couple days and ate very little for the last few days

5.5 miles at 10:00pm.  actually a decent run, took it easy but felt good.

Camping out at upper lehman campground.  got up early and hiked to the top of wheeler peek. hike started at 10,000feet and ended at just over 13,000.  Round trip the hike was about 8 miles.  Then i changed into my running gear and ran down the mountain to our campground(2500ft of decent in 10 miles).  Two years ago i ran up this same road and then back down but it gave me a near injury as i tried to tempo down the hill.  This year i just tried to hold back and it was still pretty bad.  Not a bad day of hiking and running at altitude.

Opted to not run this morning.  Camping up here in the mountains means that when you go for a run it will be either uphill or down when you start and the opposite coming back to camp.  My quads were feeling it from fridays adventures.  Opted to get a good run in once back home in the evening.

PM  Strapped on the camel back and headed out at 7:00pm.  Plan was to run a few miles around town and then up the canyon to the 10K start then get some good miles coming down.  I figured this would give me at least 16 miles and the option of doing more.  Legs were pretty sore from the start but i pushed it to the top of the canyon and hit the first 10 miles in 76 min and put some serious wear on the legs with this uphill stuff. I think my effort was harder going up the canyon coming down but on the way down i hit 6:19,6:03,6:03,6:25 legs(quads)were really hurting and i just shut things down and headed home.  Even running the rest of the way home my quads kept hurting.  I guess i did some serious damage these last few days. 

 Funny how my quads never bothered me after Summer Games, Bryce, or Enterprise.  I guess i finally ran enough steep hills to hammer them.  I figure this is a good thing since all of my upcoming races are hilly.  I think that i finally hit 60 miles in a week.  It has been quite a while since i have done this.  The plan is to keep training hard  and try to keep my mileage up for another month.

5.5 easy miles late at night.  legs still traumatized.

8.5 in the late afternoon.  wanted to go longer but after about 6 slow miles the legs just felt the trauma of last weekend.  hopefully they start feeling better asap.

AM-  Met up with Greg at CV track for a 6X1600m workout with 800m jog in between.  I was a little worried about being able to finish this workout hitting respectable times.

1 5:43

2 5:32(my fault, i set the pace on this one)a little faster than we wanted this early

3 5:34

4 5:25(greg was right on my tail pushing me)

5 5:29 starting to feel my legs are getting tired

6 5:28(It was my turn to lead off but greg wanted to hit 5:20 or better so i told him he better lead out cause i didn't have one of those in me.  I hit the first lap in 1:20 and the half in 2:45 and then just tried to push hard to the end.  Overall a great workout and it was definitely easier and more productive to run with Greg. Thanks Greg.

5.5 easy this morning.  slept in a bit then went out for a short run.  legs tired but i think they will come around.

A good race to have over.  Course was about what I expected but those hills were a beast.  James Holt and I ran together all the way out to the turnaround and on the way back we were never really that far away from each other.  At about mile twelve we were right together.  It was nice to have him around otherwise it would have been very lonely.  My legs didn't really feel very good right from the start(still not recovered from track workouts and last weekend).  I don't think James was very rested either.  

splits  613,629,645,612,638,625,629,714,715,709,642,739,638,650,637,.03

This was a good training run for me.  It is a race that i would do again but i probably wouldn't look forward to it like i do some of the other races.

AM I haven't been sore from the race saturaday and i felt pretty good on my run this morning.  Felt so good that i just kept going. Ended up doing 16 miles in 2:03:00.  stopped at the track at the end of the run and did a 5:46 mile then cooled down for a half mile.  only one water stop and no GU.  Felt like i could have just kept running for quite a while.  My get a short run in tonight.

PM 5 more easy miles before bed

AM- 6.5 easy miles.  Felt pretty tired but towards the end was feeling a little better. Will try to get another run in later today. So far a really good start to the week.

AM 3X3200m with Greg at the track. 11:54, 11:44, 11:28,  finished strong and felt like i could have did another one if i had to.

10.5 I have taken over the domestic duties, my wife is out of town.  Makes it harder to fit running in.  Decided to load the two youngest into the jogger and take then out before lunch.  Just took it easy.  pushing that extra weight around really exaggerates the up and down hills.  Just glad i was able to get out.  Legs actually feel pretty good right now.

PM- 3 more miles before bed.  other than a work related bruise on my shin, my body feels pretty good right now.

10.5 early evening run.  it was a little warm still and a couple of potty stops along the way made for a long run.  hopefully i will feel up to a long run in the morning.

AM-5.0  Long run just wasn't in the cards this morning.  My 2 year old woke up an climbed in to bed with me.  The five that i did get were ugly slow so a long run would not have been fun.  This has been a good week mileage wise and monday was basically a long run.  I might try something later tonight.

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

5.5 easy miles after work.  It is pretty smoky out but at least it blocks a little bit of the suns heat.  Felt OK on this run, better than i expected to.  Maybe some kind of track workout tomorrow(especially if i get someone to join me)