Phantom

10.75 this morning, 9.25 out and back, then went to the track.  plan was to run a mile with the goal of 5:00 minute pace for as long as possible.  i knew it would be difficult. i was on pace at 800m but ready to quit.  Kept going and ended up with a 5:13.  It is amazing how different a 5 minute pace feels than even a 5:30 or 5:45.  my lungs and arms were burning.  My legs were not very fresh going into it so maybe i will do a shorter warmup next time.  

11.5 this morning.  Legs were in a coma.  just glad to get out and run.

7.0--slept in til 7:30am.  Just couldn't pry myself off the mattress.  I was frustrated knowing that i was just going out running when i should have been done already.  Once i got running i just couldn't face another 10+ miles at a pathetically slow pace so i turned for home after the first mile.  Decided to hit the track for a healthy dose of tempo running.  started out planning on 5k on the track. hit 5K in 18:10 and then just kept going till i hit 4 miles in 23:17. first 2 miles were each 5:50  then i kind of lost track but i think there were pretty close to the same.  i am glad i did the tempo instead of a long slow one.  sometimes it is good to get out and run faster even when you don't feel like it,  It seems to refocus me and build confidence better than 8-9:00 pace does.

7.5 miles after work

5.5 before supper.  needed to get out more but got busy. not a bad week considering that it felt like i took the week off.  I just wish that my body would start feeling more rested.