AZ Run Dad

8 easy + strides.  First mile was sluggish but after that I felt pretty good.  I was happy with how I felt today after yesterday's run.  I can't believe the Cardinals beat the Patriots. Wow!

8 miles easy with 6 short pickups in the last mile (basically strides).

AM: 10 miles Warmed up 4 miles with some drills and strides then did 4x1 mile w/3 min rest. Splits were 4:55,4:56,4:58,5:01. First rest period was jogging and the last two were walking. I was going for 4:55 but that was biting off a little more than I could chew at that pace. I'm still very happy with this workout and it's the fastest I have ever done mile repeats. I cooled down with two easy miles in the opposite direction around the track.

PM: 4 miles easy.  Legs actually felt pretty good considering this morning was pretty tough. 

Typical 8 miles easy + strides.  Not too exciting today.

AM: 12 miles on the Phoenix Canal with a group of six.  We had a nice group for 4:30 am.  We just ran at a nice easy conversational pace. 

PM: 4 miles easy then 8x 10 second steep hill sprints with a walk down recovery.  I'm glad I didn't do anything too intense today.  I could tell I wasn't all the way recovered from Tuesday yet.

A shorter long run today but with a large chunk at a faster pace. Goal was sub 59 for the last 10 miles. Turned out to be 58:40. I thought this would feel easier than it did. It was never easy right from the start but it never got too difficult either. Kind of a weird run. I picked it up a little the last few miles but I really didn't feel like I had a ton left to offer as far as picking up the pace towards the end. All in all a very good run just a little harder than I was expecting. Warmed up 6 at about 6:55 pace then splits for 10 mile portion were: 5:56,5:57,5:54,5:53,5:53,5:53,5:53,5:51,5:50,5:41. Jogged home .3 or so very slowly. Avg. 6:17 for the run.