Phantom

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)

AM 13.0--track workout 4-3-2-1 with a lap jog in between.

warmed up a little and jumped  into the 4 miles, it was dark so i had to swing wide at the end of each mile to get a split. i was running blind.

4mile  24:46(6:22,6:13,6:08,6:03)

3mile  18:00(5:59,6:02,5:59)

2mile  12:00(6:01,5:59)

1mile  5:36

This was a pretty good workout for me.  my legs were still a little sore from saturdays tempo(esp the calves) so i didn't know how if would fare today.  Even though this was supposed to be a marathon pace workout i feel like my marathon pace will be closer to 6:30  but it is hard to do track workouts and run much slower than 6:00pace.

5.5 easy miles in the morning.  stopped and did some good stretching during the run.  started feeling pretty good towards the end.

pm 5.0 more  miles.  felt pretty good.

8.0 miles this morning.  forced myself out the door.  not feeling too energetic lately but i am not surprised after the 2 harder workouts this past week.

I have definitely had better race days.  Ran the first 12-13 miles pretty good and then just bonked.  I am not quite sure what the deal was.  I was even able to take gu which i haven't done in the last two 13+ mile races. 2:14:16 on my watch, the official clock was 2 minutes fast. no mile markers for the twenty so thank goodness for the garmin. 

1-6:25

2 5:56

3 6:07

4 6:20

5 6:33

6 6:18

7 6:46

8 6:25

9 6:51

10 6:05

11 6:24

 12 6:23

13 6:41

14 7:00

15 6:55

16 7:30

17 8:01

18 7:19

19 7:22

20 6:45

I really had to try hard the last mile to not get passed by the fourth place finisher.  This was still the fastest i have ever ran 20 miles but it wasn't what i was shooting for.  I might need to re evaluate how fast i go out in the marathon.  If this would have a been a marathon, i would have really been in big trouble.