AZ Run Dad

Chandler Family Fitness 5k

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Location:

AZ,

Member Since:

Mar 10, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Personal Records:

5k: 15:38 2014 Carlsbad 5000

10k: 33:06 2012 Mesa Turkey Trot

Half Marathon: 1:11:40 2013 Eugene Half Marathon

Marathon 2:32:14 2012 Tucson Marathon

 

Short-Term Running Goals:

Eugene Half Marathon

Long-Term Running Goals:

Sub 15:30 5k

Sub 1:10 Half Marathon 

Sub 2:30 Marathon

Personal:

Husband to speedy wife Allison and father to Camryn (7) and Brandon (5).  Graduate of Weber State University where I played on the tennis team.  I love to run, help others get faster, and always learn about the sport I love.  My wife Allison and I have a blog called AZ Parents on the Run about our running lives with kids.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Total Distance
273.45
Total Distance
9.65

9.65 miles: Warmed up 2.85 miles including drills and strides before starting 8x 800 with 2 min jogs on the roads. This was a tough one. Averaged 2:34 with a range of 2:32-2:36. The jogs were quite slow (8:30-9:15 pace) but I had to recover and that is what it took. I was surprised I could go this fast already but I'm not going to lie...it was HARD! 

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Total Distance
8.05

8 miles recovery style. It's been a while since I truly needed a recovery run. Felt good to go slow and get the blood moving a little bit.

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Total Distance
10.05

10.05 miles: AP 6:33: At this point this was a medium long run for me and I wanted a nice steady medium hard effort. That's what I got today. It was really windy thus morning at 3 am when I ran and I was running a loop so I was switching back and forth between 6:20/6:40 miles depending on if I was running with or against the wind. I'm pleased with the run and I feel like my endurance is coming around.

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Total Distance
8.05

8 miles: 5 easy then last three in 17:27. Last 3 weren't easy but they were easier than the last two in 12:05 last week so there is progress there. It was cold this morning but now I started reading about the temps in Utah and I'm soft for sure.

Comments(3)
Total Distance
12.00

12 miles 6:42 AP: Mostly easy run on the canals in Gilbert with a 10 x 1 min on/off thrown in the last few miles. Those were done at HM to M pace. Felt pretty good and this completed a nice week of fully being back in normal training mode after the marathon.

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Total Distance
6.50

Easy miles + strides. Felt good this morning to start the week. Can't complain about that. 

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Total Distance
10.00

10 miles: I wasn't sure how this one would go but I was happy with it and things are coming along quickly now. I warmed up 2.85 miles with drills and strides then did 4 x 1 mile w/3 min jogs (8-8:15 pace). Splits were 5:17,5:13,5:13,5:07. It was tough but it felt much better than 800s last week. Last night we got a Vitamix blender for soups and smoothies. Any recipes you all like send them my way. Thanks!

Comments(1)
Total Distance
10.15

AM: 6 miles easy 

PM: 4 miles easy + 4 x 10 sec hill sprints 

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Total Distance
6.53

6 miles easy + strides. First race of the year tomorrow. Just a 5k and not expecting much. We'll see how it goes.

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Race: Chandler Family Fitness 5k (3.11 Miles) 00:16:22, Place overall: 1, Place in age division: 1
Total Distance
11.50

AM: Chandler Family Fitness 5k 16:22: It was a really cold morning for AZ standards (20s) and it was the first time I've ever worn a long sleeve shirt under my singlet. I won this race last year in 16:04 but it was a week later and I was coming off of a half marathon instead of a marathon so it's hard to compare exactly. My splits were 5:17, 5:13, 5:20 and 4:56 for the close. I felt pretty good until two miles and then my lack of endurance (just getting back into training) showed up and I had to hold it together for a painful 5:20. I'm not disappointed as I wasn't quite sure where I was at. This is a good start to the cycle and a clear marker of where I am. I cooled down on the course route with some friends afterwards. Now time to get to work for the next eight weeks!

 PM: 3 mile shakeout. Felt really good to get this is and loosen up after the race this morning. 

Every week my wife and I do a newsletter with running articles, tips, and other running stuff. Message me if you would like to be added to our list. Here is last week's:

Running Newsletter 

Comments(2)
Total Distance
12.00

12 miles: Just a nice an easy run today. It was cold again so I had a long sleeve covering my watch and didn't see it the whole time. Turned out to be 7:03 which is exactly what I wanted for today. I started at 7:30 and only saw three runners on path where I normally see a ton. Too bad 25 degrees scares everybody away from exercising outside. I'm looking forward to another solid week of training.

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Total Distance
6.05

6+ easy miles. Brr. Another one in the 20s. Cold for us AZ softies. Feel good though and I'm ready to take it up a notch.

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Total Distance
10.57

This was a great 20 x 400 session this morning. It was a nice mix of a mental and physical challenge. I did these on the road and took short recovery jogs of about 100m. I averaged 78-79 seconds which by itself isn't that fast for me but with the short rests and large volume that pace got tough. I feel like I got a great stimulus from this workout. I did my typical 2.85 mile warm up with drills and strides and cooled down a mile after. I love the feeling I get after a workout like this.

Comments(1)
Total Distance
12.37

AM: 4.17: No alarm so only had time for 4 miles.

PM: 8.2 miles with 6 x 10 second hill sprints with full recovery

Legs felt pretty good today.  

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Total Distance
10.30

AM: 10.3 miles 6:20 pace. Started with 6 miles at a nice steady pace 6:35ish for the first part then did four at 5:50,5:46,5:49,5:44. Those were tough but I wasn't digging or suffering. Kind of felt like half marathon effort. I wanted to be a little fatigued when I started the faster stuff so that's why I started with the faster pace. Good workout today and I'm definitely seeing fitness gains.

PM: 4 miles easy: Legs were feeling the morning session. 

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Total Distance
14.00

14 miles 6:24 pace: Ran 5.5 easy then did 6 x 1 mile w/1 min jog recoveries. Splits were 5:36,5:35,5:36,5:33,5:33,5:28 (kicked at the end).  I jogged a couple of easy miles to finish off the day. The miles were tough especially when I got down in the lower 5:30s. Tell me My current LT pace is right around 5:35. Good run today, I'm happy with it and got some confidence from it. Allison and I are headed to the Rock n Roll AZ expo and then we'll be out there tomorrow cheering on Jake and a bunch of other people tomorrow.

Comments(1)
Total Distance
8.48

8 Easy miles + some strides and then we headed out to cheer at RnR AZ half and full. We got to see Jake at around 4 miles and he was in fifth place. Later found out he was second in 1:05:55. Outstanding! Also had awesome performance by many friends. It was a great morning. We took the kids out and they enjoyed most of it. 

Comments(1)
Total Distance
6.50

6 easy miles + strides. Nothing fancy.

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Total Distance
15.00

AM: 11 miles: Good strength workout this morning. Warmed up about 2.5 miles with drills and strides then I did 2 miles in 10:46 and 4 x 1 mile in 5:19,5:22,5:20,5:18. Rests were 3min jogs for everything. The two mile was pretty hard and the miles felt a little more comfortable because I was recovering pretty well between each one. I cooled down 1 mile after. Pretty happy with this one. I thought it would be tough and I was right.

 PM: 4 Miles at the park on the way home. Ran shirtless and legs felt surprisingly fresh after the morning session. Great run. 

Comments(1)
Total Distance
12.30

AM: 8 Miles slow and easy. Felt tired but got it in. The workout from yesterday was felt on this run.

PM: 4.3 Miles with 4 easy then 8 x 10 second hill sprints. I really like doing these hill sprints and think they are very beneficial especially early in the cycle.  

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Total Distance
12.10

12.1 miles progressive at a  moderate pace (harder than easy but not "hard").  Took a while to get going and continually worked the pace down. A few in the 6:25 range before a sub 6 on the last one. I am tired and ready for an off day and some extra sleep tomorrow. AP 6:36

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Total Distance
8.25

8.25 miles. Got out really early because I needed to be done to lead a group run for the Phoenix Marathon (I drive them up to the start and stop every couple of miles and shout encouragement) at 6:30. It was raining pretty good but it was pretty warm so I actually ran shirtless which is crazy for January. Anyway workout was 8 x 400 w/400 jogs up and down my street. 69,69,71,69,73,69,72,69. Inconsistent and the 69s were too fast for the effort I was looking for but oh well. Good workout overall.

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Total Distance
16.25

16.25 Miles AP 6:36: Met a group at South Mountain in Phoenix which was a nice change for me. This is a pretty hilly route and usually a tough run. Today was no exception. We were going a decent clip for 10 miles and then a couple of the guys picked it up for a fast finish. I was dropped at that point and I couldn't have gone with them if I wanted to. I was already tired. As we were getting dropped we ran a 6:04 so we decided to take it down a notch. The last couple of up hill miles were tough for me but I was able to recover and run the last couple down hill miles in 11:15. This was a solid run today but definitely tough. It's my longest run since the marathon last month.

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Total Distance
6.40

6.4 Miles: Recovery day: Forecast called for rain so I had my rain layer laid out. When I got outside it was nice and not raining so I shed that layer. 1 mile in it started pouring. I'm not going to lie I wanted to go in because I was soaked, it was 3 am, and I had tired legs. I had about 10 minutes of miserable stuff and then it got better. I'm glad I stuck it out. Tacked on some strides at the end.

Comments(3)
Total Distance
10.00

10 miles: Tough workout this morning. 8 x 1k w/200 jogs slightly faster than 10k pace done on the roads. Splits were all between 3:17-3:20. After the first couple I thought I might have to slow down because it hurt and the rest seemed really short. Once I got passed the fourth one things got better and it was more manageable for me. Running is so mental. Warmed up 2.85 with drills and strides and cooled down 1.25. Very tired after this one.

Comments(4)
Total Distance
12.40

AM: 8 miles easy. Rough the first couple and then loosened up.

PM: 4.4 with 4 easy and some strides. Great running weather and felt pretty good. 

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Total Distance
8.00

8 miles with 10 x 1 min on/jog at 5:00 min pace. Those were kind of hard. Day off tomorrow. Gladly taking it. 

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Total Distance
273.45
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