AZ Run Dad

Got to experience more Midwest/East running here in AZ this morning. Temps were cooler (79) but the humidity and dew point were the same as the temperature. I was 100% saturated after 6 miles. I drank 30 oz of water during the run and still lost four pounds during the run. As far as the run my calves and hamstrings were just slightly tight from the race yesterday but overall my legs felt pretty good.

Derek's workout: Did 8 miles close to 7:10 pace then 6 x 100sh strides. Nicer morning today. Lower temps stayed but humidity left. My legs were more sore today than yesterday so I kept it close to recovery pace. Strides felt great.

PM: 5 easy miles 7:38 pace on the way home from work. Felt good to get loose.

AM: Ten With Tempo 10 mi 6:21 pace

Felt a little flat this morning. I caught the kids' cold it feels like. Plan was to do last 4 at marathon effort which I thought would be around 5:55-6. I ran the first 6 about 6:40 pace then last 4 were 5:52,5:52,5:50,5:51. I was fast but those last 4 felt more like half marathon effort. Solid run overall though. I'm on Twitter now. Follow me @derekdelancey

PM: 5 miles easy. Didn't feel so bad out for the middle of the day. Nice run. No watch.

AM #1: 8 easy miles around the neighborhood a few times. Legs felt good and weather was nice this morning.

AM#2: 5 miles including strides. Ran in the middle of work (perk of family business) on the canal in Phoenix. The weather still felt nice for 9am. I did about 4.5 at 7:30 pace then some strides.

AM: 10 miles. Warmed up about 4 miles including drills and strides then did 10 x 300 w/100 walks. Splits were consistent between 51.5-low 52. Walks were 65-70 secs. Tough workout but very enjoyable. I felt good out there this morning. I had been reluctant to run at the track in the dark but it was definitely light enough for me. Cooled down about 3.5 miles.

6 miles easy this morning. Day off work, headed to the mountains for cool air and fun with the family!

10.76 miles at 6400 ft in Show Low, AZ. I did 2 x 1.15 miles at 10k effort over se nice hills. Started and finished in the same spot but I would guess close to 1000 ft elevation gain and loss. Good run.