AZ Run Dad

Ran about 5 miles then went straight into 8 x 1 mile w/1 min jogs. Goal was 5:45 for those. Actual splits were 5:42,5:39,5:42,5:41,5:41,5:41,5:42,5:34. This one looked tough on paper since I just ran 5:55 pace for the half marathon a couple of weeks ago. The first few were pretty easy, middle few was working, and the last 3 felt like I was in the latter stages of a half marathon. I'm pretty happy with this one given the hot an humid conditions. I feel like things are coming around for me. Cooled down until I hit 16.

8+ easy then some strides.  Got to sleep in until 4 today which was nice.  Got a run in and done before the kids got up.  Mom and Dad not at work and not out running when the kids wake up is a big deal.

AM: 10 miles: Warmed up about 3.5 miles with drills and strides then did 8 x 800 w/2 min jogs in between. Splits were 2:30,2:29,2:29,2:29,2:29,2:29,2:29,2:30. Cooled down about 1.5 miles after. I'll take this one. I ran by myself but it was great to get out to the track with other people for the first time in a long while.

PM: 4 miles: The normal easy four on the way home from work at Freestone Park.  Felt way better than I was expecting.  I could feel that morning workout in my legs throughout the day.

8.5 miles easy including strides

AM: 12 miles 6:23 avg. A hot and hard one! Hopefully this is one last punch in the gut from the weather. 87 with 67 dew point at 3 am. I ran 7 miles quickly getting into a moderate effort and down to 6:30 pace for miles 6,7 before going straight into a five mile tempo with splits of 5:57,5:58,5:49,5:51,5:56. The tempo portion started pretty comfortable and then I got a nice boost from a GU I took at mile 7 for a couple of faster mikes but then I actually started to fade a bit in the last mile and I was definitely tired and ready to be done. I'm happy to get a good solid run in these conditions.

PM: 4.13 miles w/4 easy + 4 x 10 sec hill sprints.  Legs felt good.

Speed intervals: Did some shorter faster intervals this morning with close to full recoveries. Workout was 8 x 400 near mile race pace w/400 recovery jogs. Splits were 70,70,68,68,67,69,68,67. Recovery jogs were about 2:10-2:15. This was a good workout. I felt pretty smooth today for that speed. Warmed up about 4 miles with drills and strides and cooled down 2 miles. Cooler weather today (77) but extremely humid.