Phantom

10.5 miles in 75:00, a good run. picked up the pace for few miles and pushed up the hill section. a great start to the week. looking to hit 35+ miles with another good speed/tempo type workout.

was supposed to go out this morning but when the alarn went off you couldn't have got me out of bed for anything but a $1000 of concrete waiting for me on the job site. i slept in and ran after work in the hellish wind. was just happy to get the miles and keep it under 8:00 pace(barely)

5.5 in the morning in a wind storm. wasn't fun but at least i got out of bed and got the miles in.

it was a nice cool morning in cedar (27F)but hardly any wind. started out on my normal 5.5 but decided to do the ridge road extension. this gave me a really good hard push up the north side of ridge road and then some down hill practice coming down the other side to my house.

planning some speed tempo stuff tomorrow sometime.

went over to the track for a speed work out. wanted to do 4X1600 repeats with a 400 jog in between. was shooting for 5:40 or better.

mile 1 5:38

mile 2 5:39

mile 3 5:35 i was surprised at how well i held this one.

mile 4 5:33

was feeling it a little on this last one and just tried to hold it together on the first 1200 and bring it home strong. 4 repeats was just the right amount. overall a very good quality workout. i probably could have used a better warmup but i was in a hurry. total miles was 7.0

got up early and went for an easy 5.5 wore my saucony shoes. i don't like them but on really easy runs i will wear then. they just don't seem to have arch support or padding even from day one when they were new. i really like my wave nervana 3. i have 2 pair and they just seem to keep going and hold up well.

well i hit and exceeded my weekly goal of 35+. i will try to keep about the same mileage next week(35-40).