AZ Run Dad

20 miles: Pretty big group this morning with most training for Boston. We met in Fountain Hills and started with 10 easy miles over hills before everybody running 10 at their own marathon pace. We ran the fast portion down the Beeline Highway so we dropped about 300 ft over those 10 miles. The first 10 were 1:12 and I did the second 10 with my coach John in 58:09. We were targeting 5:50 pace so we executed nicely. The goal was to not push much beyond marathon effort. I felt good and definitely had a good amount left. It was a really nice morning and it's great to get out with such good people. 

Finally uploaded four months of training:

First part of the run:

http://connect.garmin.com/activity/462551123

Second (faster portion):

http://connect.garmin.com/activity/462551134

AM: 6 miles easy. 

PM: 4 miles easy + 6 strides in the grass.

12 miles around the neighborhood a handful of times. Legs felt pretty good and weather was terrific. Could have used a few more minutes of sleep but oh well. Workout tomorrow.

AM: 13.65 miles with LTish repeats: normal warmup (2.85) including drills and strides then I did 8 x 1 mile on the road with 1 min jogs between each. I was thinking right around 5:30 going into this session. Splits were 5:27, 5:26, 5:24, 5:24, 5:25, 5:22, 5:24, 5:18. This was one of my better workouts ever (hopefully that actually translates to something good!). Very similar splits to the same workout I did 3 weeks prior to my half marathon PR last April. The best thing was that while this was a tough workout I never felt like I was grinding to hit those times. Cooled down a couple of miles with my wife.

PM: 4 miles easy at Freestone Park

12 recovery miles around the neighborhood too many times. These long recovery runs have been my least favorite part if this training cycle but I know they will make stronger.

12 miles with VO2 Max intervals: I warmed up 4 miles with my usual drills and 6 strides then did 20 x 1/4 mile with 30 seconds walking rests. I averaged 76.5 and it was a a tough workout. This workout is mentally tough because of the short rests and volume. I never felt like I was pushing  too hard but it was never easy either. I feel really good about this workout. 5 miles at 5:06 pace is solid work for me. I think I have a decent 5k in me next weekend at Carlsbad. It's not really marathon specific but we love Carlsbad and it's a great excuse for a family trip. I will do my biggest long run workout the following Saturday which will be 16 days out from Boston. Nice to have those couple extra days with the Monday race.