AZ Run Dad

10 + Miles around the neighborhood. I started easy and picked it up gradually to a moderated pace. I ended up averaging about 6:50 pace for the whole run and felt pretty good.

12 miles in the neighborhood and then out on the canal as the sun was coming up. Really nice run this morning. Eased into it then moderate for a while then last two in 12 minutes. Last two were a little harder than I would have liked but it felt good to push a little for the first time since Boston. 6:45 avg. 

8 miles easy + 6 x 100ish strides. Continue to feel good after the marathon. Workouts next week.

8 miles around the neighborhood. Nice 65 degree morning. 7:04 

8 miles with a tempo: warmed up four miles then straight into a four mile tempo on 23:08. Splits were 5:50, 5:52, 5:46, 5:40. Tempo wasn't easy but I could have out together a couple more around 5:45 this morning. Happy with this first workout post marathon.

AM: 8 miles 7:20 pace 

PM: 4 miles + 4 x 10 sec hill sprints at Freestone Park. Felt good to double again.

10 miles moderate progression. Started easy and made it down to 5:42 for the last mile. I didn't plan this is just happened to turn out that every mile was faster than the previous. Once I got going I just rolled with it. 6:30 avg.

10 miles with 8 x 1/4 mile repeats: Horrible execution this morning. Workout was 8 1/4 mile repeats with equal jog. My goal was nice and smooth 74s. Instead I started with a 68 then took a few repeats of 73 to truly recover and then went too fast again with some 71s and 72s. A very uneven workout this morning but oh well. 

16 mile long run: Solid long run this morning. Started with 9 miles averaging 6:35 then went straight into a 5 x 1 mile workout with 1 min jogs between each repetition. Splits on the miles were 5:46, 5:43, 5:42, 5:38, 5:40. I was working on the last couple. After the miles I ran another mile and a half or so to finish off the run. 6:22 avg. for the whole run. Overall this was a hard long run which was exactly what I was looking for. I believe you must practice running fast when you are already tired in order to do so in a race. I didn't do that very well in Boston and I hope to improve on that. 

8 miles. Feeling beat up physically today. Tired, sick and waking up in the  middle of the night early morning has me dragging. 7:22 avg.

8 miles easy. Felt  better this morning. 7:05

10 miles starting at Freestone Park and then along the canal. I finally cracked this morning and went back to bed after I had my running shoes on. I was close to making it out the door but didn't make it. Anyway, stopped on the way home and got 10 in. Felt pretty good but the heat made it a little tough. 6:59 avg.

12 miles with a VO2 Max workout. I warmed up 4 miles with drills and strides then did 2 x 2 mile on the road with a 3 min jog between. Splits were 10:48 and 10:44. I went out faster on the first mile of both so I had a bit of a positive split on both reps. This workout was pretty hard, especially the second mile of the second rep. I was happy with the times though and I feel very fortunate to have completed it. It's been a tough week. Cooled down about 4 miles to finish off the workout.

18 miles: Another solid long run today. I started with 10 at 6:42 avg. pace then went straight into 2 x 3 mile with a mile easy between. I ran the first set in 5:43, 5:40, 5:39, ran a mile in 6:57 then did the second set in 5:39, 5:40, 5:34. The second set was tough. I'm trying to get used to running the faster parts off a faster pace in the beginning. The mornings are warming up but it wasn't too bad this morning. 6:23 average pace for the whole run. Tired!

Recovery miles around the neighborhood. 7:20 pace.

8 miles mostly easy with the exception of four laps at the track where I ran the straights really hard and the curves at a steady pace. Nice work for developing some power. 7 min avg. 

12 miles with 8 x 1/2 mile reps on the road with 2 min jogs. Warmed up close to 5 miles including drills and strides then I did the workout. My goal was to start conservative and work my way down in groups of two reps. Splts were 2:37, 2:37, 2:34, 2:34, 2:31, 2:31, 2:34, 2:28. With the exception of the 7th rep it looks I accomplished my goal. This was a tough workout as most of my workouts are. The last 1/4 of the last one I was really pushing hard to get under 2:30. This was my first true VO2 Max workout since Boston so I'm pretty happy with it. I feel like I don't have a ton of power/pop in my legs so to hit these splits is pretty good for me. 

8 miles 7:25 pace. Was sore from yesterday's session. 

10 miles around the neighborhood. I thought about some sort of workout but opted to run easy instead. I didn't quite feel all the way recovered from Tuesday. 6:59 pace

16 mile long run: really nice morning for running. I ran 8 mile at around 6:45 pace then went straight into 6 x 1 mile repeats on the road with 1 min jogs. Splits on those were 5:37 5:34 5:33 5:32 5:29 5:21. Felt pretty good today. Pushed the last half of the last one. 6:22 avg

12 mile group run at South Mountain. Felt blah today but that's what I expected. South Mountain is always tough no matter how slow I go. 7:10 avg.

8 miles easy then 6 strides. I'm always on a tight schedule so it was nice to sleep a little bit later and run as the sun was coming up.

Got up super early for a workout, made it outside and felt horrible. Lack of motivation, forefoot pain, funny stomach. Perfect storm. I made it 1/4 mile before a started walking back to my house. I jogged a little on the way back to make it back to bed quicker. Fell back asleep and felt good about it.

10 miles with VO2 Max workout: did the workout that I failed to do yesterday. Motivation has been tough the last few days. It was mentally tough to get going but I made it through and had a pretty good workout. I warmed up 2.85 miles with drils and strides then did 4 x 1 mile on the road with 3 min recovery jogs. Splits were 5:13, 5:11, 5:13, 5:07. Tough workout and I was extremely happy to get through it. Hopefully this will lead to some stronger motivation. 

10 miles around the neighborhood. About 7:15 avg.

8+ miles then 6 x 100ish strides.

8 miles mostly easy with 8 x 15-20 sec surges in the last few miles with untimed long recoveries.  I was going to do Rock and Roll San Diego tomorrow but my wife got sick and ended up in the hospital for a couple days so we obviously scratched that one. We have to decide on the Gary Bjorklnad Half (June 21) in the next couple days.