AZ Run Dad

8 miles at 6400 ft in Showlow. I had the mentality of running easy today but I found myself pushing up all the hills and there were a lot of them. I ended up putting in a pretty good effort on the run but nothing crazy. The hills + altitude + I'm not in good shape made the run tougher. We had a great weekend up North and we'll be headed back in a few weeks. Starting tomorrow I'll be getting back to my normal running schedule although it will be on the easy side at first.

6 easy miles then some strides. The strides felt great and were the first fast thing I've done since the marathon. Felt good to be back in the routine this morning. Back to workouts this week!

AM: First workout since marathon. Did 8+ miles with 2.5 mike warmup including strides and flexibility exercises then 12 x 400 on the roads averaging 78 sec with 1 min recovery jogs. Cooled down about 1.25 after.This was actually a challenging workout for me. For reference during my marathon taper I did 20 x 400 in 76 with 30 secs rest and that was easier. It will be kind of fun to work my way back into shape though. Also, our "monsoon" season is here in AZ which meant a muggy 91 degrees at 3 am. Kind of fun to be really sweaty though. Now I've got a starting point to work from

And I look forward to improving.

PM: 4 miles 8:11 pace with Allison. I wasn't planning on running any doubles yet but I had that good tired feeling in my legs from the morning workout and it reminded me of how much I enjoyed doubles. I knew I would be getting home early today and would be able to join Allison on her second run. She is very smart about her recovery pace so I went no watch and just let her lead. It wasn't super hot today but it felt awful because of the humidity (or because I'm out of shape). Anyway, I'm glad I did it and it was nice to run with Allison for a change.

AM: 8+ miles at 7:16 pace. Nice recovery run. Legs felt good bit had no problem taking it easy today.

PM: 4 miles easy no watch

10 miles at 6:36 pace. Longest run in about four weeks. First run with fully saturated shorts and squishy shoes from sweat. Good solid effort today. Slowly but surely getting back in shape.

Warmed up about 3.5 miles including some flexibility exercises and strides. Then did 8x200 w 200 jogs avg 34. Nice little workout. I enjoy 200s. Nice to get some leg turnover. Staycation in Scottsdale with Allison tonight.

14 hilly miles at South mountain in Phoenix. My mom stayed the night so Allison and I both got to go run with the group. We went mostly easy but pushed the hills on the way back. We had a good cloud cover so it never felt too hot. I got exactly what I wanted out I this run. Averaged 7:08

AM: 8 easy miles 7:18 pace. 3:15 start and still really warm. Good start to the week.

PM: The hardest part was getting started. I wanted to run my second run outside today but it was 113 at my running time so I decided to run at home on the treadmill. Once I get home and see the kids and feel relaxed it's really hard for me to get into a workout mode especially after I already ran in the morning. Anyway, I got myself on the machine and ran easy enough that it didn't seem like any sort of work. I was glad I ran when I was done. I'll probably be doing a lot more of this for the next couple of months. 7:52 pace

AM: 9.5 miles w/5 x 1200 w/400 recovery jogs. Current 5k pace was the idea. Splits were 3:49, 3:54, 3:52, 3:53, 3:52. I am happy with this workout given the heat and limited speed I've done lately. I warmed up about 2.75 miles including strides and flexibility exercises. Cooled down about 1.75 miles after. I hope to run this pace at the local 5k on Saturday.

PM: I was feeling good so I decided I would run outside one last time just so I knew for sure that running outside at 2:30-3 was longer an option for my second runs. I was expecting the worst and I brought a 10oz bottle in each hand. I was pleasantly surprised that running in 112 degree heat is possible for me. The run was actually ok.I didn't take a watch and I just made sure to take it easy and not get to a point where I was breathing hard. I did see one other runner out. I took the wrong key with me though and locked myself out. I had to find someone at the park and call Allison for a spare key. Other than that good run.

AM #1: 8 miles w/loops around the neighborhood at 7:19 pace.

AM: #2: 4 miles on the canal in Phoenix at 7:42 pace. Brutal (hot, muggy, and not in the mood).

Had about 4.5 hours between the finish of my first run and start of the second. Legs were a little sore and tired today from the workout yesterday. I'm glad I'm done for the day.

Planned off today and I felt like I needed it. Legs are tired probably from adding more doubles this week. Just an easy run tomorrow then race Saturday.

6 easy miles + strides. Legs felt good this morning. Day off yesterday did the trick! There is is some great track action this weekend in London with some top US runners including Ritz and Lagat. Here is the link to the meet preview.

http://www.letsrun.com/2012/london-0712.php

AM: Summer Series 5k: 3rd Place in 16:32. Wasn't sure how this one would go. I am exactly 4 weeks removed from the marathon and I've been building back slowly. I wanted to go out conservatively around 5:15-5:20 pace which I did (5:18) but it didn't feel conservative unfortunately. A large group of high school kids were out fast as usual and I really ran hard and competed that second mile (5:14) to work my way to into 3rd place. I ran with a guy most of the third mile and I passed him at the end (not sure of his name). The third mile was 5:21 and the final sprint was 4:53 pace for the last .14. I was hoping for under 16:30 but I'm not dissapointed. It was really humid today and I think most people ran slower than they wanted to. I was soaked after the warmup. I ran as hard as I could I'm just not in the shape I was in before the marathon. This is a really good starting point to work from though and it was still 20 seconds faster than the same race a year ago. The best and most important thing is that my body felt 100% healthy and there were no minor aches or pains. This is important coming back from the mararthon. My wife Allison D. won the race and my sister Dana who I coach had a PR! Great day for the family! I warmed up 3.1 miles with Allison and cooled down 5 miles with my buddies JT and Ricardo. Both of those were about 8 min pace. Have a great weekend!

PM: 4 mile shakeout on the treadmill in 32 min.  Really really enjoyed this.  Got it in while the kids were sleeping.  Allison is at work and I've been doing laundy (sick daughter means lots of sheets and towels) and dishes all day.  It was nice to watch a pretty intense storm out the window while I was running.  It was just nice to have that time to myself and have a nice easy run.

Results Here

Got to experience more Midwest/East running here in AZ this morning. Temps were cooler (79) but the humidity and dew point were the same as the temperature. I was 100% saturated after 6 miles. I drank 30 oz of water during the run and still lost four pounds during the run. As far as the run my calves and hamstrings were just slightly tight from the race yesterday but overall my legs felt pretty good.

Derek's workout: Did 8 miles close to 7:10 pace then 6 x 100sh strides. Nicer morning today. Lower temps stayed but humidity left. My legs were more sore today than yesterday so I kept it close to recovery pace. Strides felt great.

PM: 5 easy miles 7:38 pace on the way home from work. Felt good to get loose.

AM: Ten With Tempo 10 mi 6:21 pace

Felt a little flat this morning. I caught the kids' cold it feels like. Plan was to do last 4 at marathon effort which I thought would be around 5:55-6. I ran the first 6 about 6:40 pace then last 4 were 5:52,5:52,5:50,5:51. I was fast but those last 4 felt more like half marathon effort. Solid run overall though. I'm on Twitter now. Follow me @derekdelancey

PM: 5 miles easy. Didn't feel so bad out for the middle of the day. Nice run. No watch.

AM #1: 8 easy miles around the neighborhood a few times. Legs felt good and weather was nice this morning.

AM#2: 5 miles including strides. Ran in the middle of work (perk of family business) on the canal in Phoenix. The weather still felt nice for 9am. I did about 4.5 at 7:30 pace then some strides.

AM: 10 miles. Warmed up about 4 miles including drills and strides then did 10 x 300 w/100 walks. Splits were consistent between 51.5-low 52. Walks were 65-70 secs. Tough workout but very enjoyable. I felt good out there this morning. I had been reluctant to run at the track in the dark but it was definitely light enough for me. Cooled down about 3.5 miles.

6 miles easy this morning. Day off work, headed to the mountains for cool air and fun with the family!

10.76 miles at 6400 ft in Show Low, AZ. I did 2 x 1.15 miles at 10k effort over se nice hills. Started and finished in the same spot but I would guess close to 1000 ft elevation gain and loss. Good run.

15 miles in Show Low, AZ. Nice hilly long run. Felt pretty good today. Got out about 30 min before sunrise so u had some really nice scenery/views during the run. Avg. 6:50 pace. Nice cool air up here.

AM: 8.2 mile recovery run in Showlow. 55sh degrees and cloudy. Perfect. I also saw three elk which was cool.

PM:5 miles. Drove home from the mountains and unpacked then went for a 4.5 mile run with some strides. 50 degrees hotter than my morning run.

AM: Road 800s. Tough workout. Did 8 x 800 w/2 min recovery jogs. Splits were 2:33,2:33,2:31,2:33,2:33,2:33,2:34,2:33. Last few were quite tough. I warmed ip 2.85 miles with a few drills and strides. Cooled down about 1.7 miles until I hit 10 miles. I'm pleased with the workout in this weather.

PM: 5 easy miles on the way home from work. Very hot. No watch.

AM: 8 miles easy 7:22 pace. Felt tired and sluggish and warm/muggy conditions certainly didn't help.

AM#2: 5 miles easy 7:30 pace. Got to run from work and get it done early. Felt better on this run despite it being hotter out.

AM: Tempo Miles 10.15 06:16 pace

Warmed up 2.8 miles with drills and strides then did 5x1 mile on the road w/1 min recovery jogs. Splits were 5:35,5:35,5:34,5:34,5:31. I cooled down about 1.85 miles after. I was hoping this would feel a little more comfortable but it was hard. Good threshold workout though and one workout closer to better weather.

Planned off day. Needed it. Got to sleep in and get some fresh legs.

AM: 16.14 miles: Did 7 miles at about 6:55 pace then straight into 2 x 2 mile in 10:47, 10:50 w/mile recovery jog (7:25) in between. I then went straight back into 4 + miles at 6:40sh pace to finish. I'm pretty happy with this run. I knew the pickups would be tough given how the effort felt at 5:35 pace on Thursday. The pickups ended up feeling pretty good though although the last mile of the second one was tough. I felt good and tired at the end of the run but not dead like I thought I may feel with the humidity. The last four miles I still felt strong. Now it's time to relax and watch the Olympics! Avg 6:28 for the whole run.

PM: 4 miles 7:43 pace on the treadmill. Testing out a double on long run day. I hope it helps.

8.43 miles w/8 easy then some strides. When I finished at 6 am my daughter was just waking up so she came out and did strides with me. She's just 4 yrs old so it's cool that she wants to come out and run with me.

AM: 8 miles nice and early. Legs felt great but rough conditions. Extremely humid this morning. I was drenched and had to change clothes in order not to puddle up the floor during pushups and core. Avg. 7:01 pace

PM: 5 miles easy on the canal. This heat is wearing me out. Hopefully I'll feel fresh in the morning. I've got a tough workout planned.

AM: 11 miles: Tough workout today. Warmed up 2.7 miles w/drills and strides then did 5 x 1 mile on the road w/3 min recovery jogs. Splits were 5:17, 5:16, 5:18, 5:20, 5:20. First couple were comfortable, third one was hard, and last two were extremely difficult. It's not good to have to work that hard to hit the goal time (5:20) but my competitive side kicked in. I cooled down 2 miles after and felt good and wiped out which actually felt good:)

PM: 5 miles easy on the way home from work. 7:33 pace.  Ran in the heat but it wasn't too bad.  I was surprised my legs felt as good as they did after the tough workout this morning.