Phantom

this past week was not a good mileage week but with all my work and stuff i can't complain.

got up early today for a long run. ran 7 miles around town then headede up cedar canyon about 6 miles. tried to keep my splits at or below 8:00 pace but ended up being a minute or so behind at the top of the canyon. running up that canyon is a pretty good climb. ran 6 faster tempo miles back down into town.

tempo splits:

1 6:00

2 5:47

3 6:00

4 5:52

5 5:56

6 6:00

coasted back to my house but kept going to add another .5 to make it a good solid 20 miler solo run. i am very pleased with this run. felt like i could have kept going. the lower mileage this past week probably helped my legs feel fresher for this run. total time for this run was 2:30:26

with my busy schedule my main focus is going to be on getting a good solid longer workout in each week plus another solid tempo style run each week. if i can do other runs they will be easy and an added bonus.

1 mile warmup, then ran 5k on the track as a tempo, then 1 mile cool down. legs felt tired but i still kept at my target pace of 6:00 or better. total 5K time was 18:31. temps were hot and had a little wind to deal with so over all it was a good work out.

5.5 easy miles at about 10:30 pm. felt pretty good other than some stomach issues.

only had time for a short workout. went over to the track, 1 mile warm up, then ran a 5k on the track in 18:08, and 1 mile cool down. it was warm and windy again.

splits were as follows:

1 5:47

2 5:54

3 5:49

last 200M :38