AZ Run Dad

18 mile long run: I hadn't done a long run with the group for a while and I actually had two group runs to choose from. As usual, I opted for the earlier run and ran with the Bandidos down on the Phoenix Canal. I knew a couple of guys that also had 18 on the schedule so it worked out well. I started out very slow but I was just talking with people and not really paying attention to pace. We were pretty easy for the first 10 and then I noticed a pickup in the pace after that. We went up 32nd St. twice on the way back in for some hill work. All in all a good solid long run and the conclusion of a week that had lots of quality for me. I don't think I would have done well on a hard long run today. It was great to run with people I hadn't seen for a while. Avg. 7:09 pace

6 miles easy with strides in the last mile

AM: Warmed up about 2.25 miles w/drills and strides then did 5 x 2k (1.25 Garmin) w/3 min jogs on the roads. Thought was 10kish pace. Splits were 6:39,6:37,6:37,6:40,6:36. I wanted to be around 6:40 so this was a good one. It was getting tough the last couple but 5:20 pace is feeling much smoother than it did a month ago. Temperature was much better (73) but extreme humidity left me 100% soaked.

PM: 4 miles easy

8 miles recovery + strides. Legs were tired this morning.

Ran about 9 miles then I changed into my new Saucony Fast Twitch shoes which I will wear for CIM in Decemer. They felt great. I ran another mile before finishing the last five with a progression tempo run. Goal was start at 6:10 and come down about 10 seconds every mile finishing around 5:30. Splits for that portion were 6:07,6:00,5:45,5:37,5:26. It felt really good and even easier than my recent tempo runs around 5:55 pace have felt. Good sign for sure. Better weather helps. Have a great day!

20.43 miles: Plan today was 20 miles with 5x3 miles in sub 18 with mile recovery in between. I warmed up just 1 mile an then went straight into the workout which felt very awkward at first but in order to not do too much mileage that's I what I had to do. This is one of the best long runs I have ever done. The break up of the mileage made it easy to focus mentally on the smaller segments. I kept the recovery miles at my normal recovery day pace to keep things honest. The weather was great and I never had the feeling I was hitting the wall. Idea was marathonish effort. This was a great way to get 15 miles in atmarathin effort. Here are the splits:

1 mile warmup 6:52

5:53, 5:57, 5:55 (17:45)

7:00 Recovery

5:55,5:58,5:55 (17:47)

7:16 Recovery

5:55,5:58,5:58 (17:51)

7:08 Recovery

5:58,5:58,5:56 (17:52)

7:23 Recovery

5:54,5:55,5:44 (17:33)

.43 jog in at 7:12 pace

6:15 avg for the run