AZ Run Dad

AM: 8 miles easy 7:17 pace. Felt okay.

PM: 4.5 miles: No watch today. Didn't really want to do this run but I decided to stop on the way home and just get it done. I ended up feeling really good the last two miles and then I did strides on the grass which felt awesome. Sometimes you've just got to get started.

AM: 13 miles:

Did 6+ miles outside then came in for a hill workout on the treadmill. The workout was 10 x 2 min on/jog at 10.5 mph and 3.0 incline w/2 min jog at 7.5 mph. After a few intervals the buttons on the treadmill were sticking so I had to hop off after each fast interval and reset the treadmill. I wasn't jogging during this time but the rests were probably less than two minutes. All I know is that I did do 10 x 2 min at 10.5 and 3.0 which was a good solid workout. After that I went outside and cooled down about 2.5 miles. My best estimate is 13 miles for the day.

Planned off day. Honestly it was kind of excruciating to be up in the mountains and not run. However my history tells me I need one day off a week to run my best. At 6 am I had been up for two hours, had 3 cups of coffee and wasn't quite sure what to do (I guess I'm not very good at the no running on vacation thing). Then he kids woke up and took care of that.

AM:18.44 miles: Yes we're in Show Low once again. Our last time this summer. Can't beat the 60 degree running temps and the kids love the forest. I got out before sunrise because Allison and I both had 18 miles today and that's almost 5 hours of running between the two of us. Someone has to be at the cabin w/the kids but that's just what we have to do. Anyway had a great run and watching the sunrise over the mountains is always awesome. I planned on taking this one easier but I always seem to push up the hills. Oh well, great training especially at 6300 ft. I was pretty tired by the end of this one. Can't wait to watch the 10k today. Go Rupp!

PM: 4 miles: Wow! That 10k was awesome! One of the better races I've ever watched. I was on the fence about running again and that race pushed me over the edge. Hard not to be on a high after that. I found a new dirt road to run on out in the forest and I heard a ton of gunfire which had to have been from hunters. During my third mile it was getting too close for comfort and I sped up to get out of the area. Anyway, it was a mostly easy 4 and put a nice topping on a great running day.

9.59 miles: Got out really early so we could watch the marathon as close to live as possible. I didn't like running in Show Low in the dark. The street wasn't lit very well and you never know what animals you'll run into (today skunk and yesterday fox). Didn't feel great today but I got it in and didn't push at all (I could tell I couldn't have if I wanted to. I was really happy when this run was over and I'll be okay with no hills for a few days. Avg. 7:27 pace

AM #1: 8 miles without looking at the watch.  Had it on but didn't peek.  I didn't feel great Sunday so I wanted to run off feel today.  I ran easy and my legs felt good.  Avg. 7:03 pace.

AM #2: 4.65 miles easy.  Since I run so early I can get run #2 in at 9:30 and still get 5.5 hours between the end of my first run and the start of my next run.  No watch on this one.

AM: 12 miles: Another tough workout. Warmed up about 3 miles including drills and strides then did 10 x 1k in 3:25, 3:26, 3:25, 3:29, 3:27, 3:26, 3:27, 3:28, 3:27, 3:24. The goal was 3:30 so I was a little fast. I did 200m jogs in between each one in 1:05-1:10. This was a long and mentally tough workout. It felt really hot this morning as well (probably because it was). I'll take it though. Good solid workout for the half marathon. On a side night I signed up for CIM last night so I'll be giving the marathon another shot.

PM: 4 miles easy on the way home from work.  Hottest run of the summer.  Great day for the US at the Olympics!

10 miles easy avg 7:14 pace. Elected for a single longer run this morning. Running in the afternoon is getting so tough because of the heat and I just wanted a break from it. I was happy to just be done for the day after work.

About 12 miles avg. 6:23 pace. Did 7 miles at about 6:45 pace then went straight into a 5 mile tempo. Splits were 5:53, 6:00, 5:52, 5:51, 5:50. The tempo part felt somewhere between half marathon and marathon effort. I really wanted to feel in control and I did so I'm happy with this one. Overall I fellt pretty good today despite these insane running conditions. It was 116 yesterday! I read a very interesting article on the marathon training approach of Renato Canova last night from the latest issue of Running Times. I recommend it.

8 miles w/12 x 200 w/200 jogs. I did this on the street in front of my house so I set the Garmin to auto lap at .13. Just a tad longer than 200. Splits were all 33-34 which I where I was aiming. I love 200 workouts because they make you feel fit and fast with little wear on the body. I warmed up three miles and cooled down 2 miles. Good workout today!

I had a day off of running yesterday which usually completely freshens me up but I was still a little tired and unmotivated this morning. Yesterday I spent some time looking at my past training and it helped me to realize some things about my current training. Last year in the fall when I was setting a lot of PRs I was running 55-65 miles per week and I remember feeling really good. As I worked my way up to the marathon in the spring a had 5-6 weeks in the mid 80s and I peaked at 90. When I came back from the marathon a couple months ago I was back in the 80s after four weeks and I've been feeling tired. I am not the high mileage that I think I am quite yet and it's starting to show up in how I'm feeling. Just because I ran a handful of weeks in the 80s for the marathon doesn't mean that that should be my normal mileage now. I think I'm better off with 70-75 right now building up towards 90 as I peak for the marathon in the fall. Also, it's extremely hot here and running some of the doubles I was doing may have been doing more harm than good. Anyway, I'm glad I realized this now before I experience total burnout. I will be cutting back next week with a half marathon but I hope to find a nice weekly mileage on the 70s that doesn't tire me out. Always learning!

16+ mile long run avg. 6:50 pace. Got out nice and early to beat the heat and to watch the marathon (recorded). Started out sluggish for the first 5 miles but after I took a GU at 5 I started feeling pretty good and I was running 6:50sh pace pretty comfortably the rest of the way. My goal was to not push this long run today. I decided to let loose the last mile for a fast finish and I ran a surprising 5:08 which was happy with until I came in and watched the marathon where that would have been the slower than all their miles.

8 easy miles a little bit quicker than normal.

8.33 miles: I'm running the AFC Half Marathon this weekend so I did one last race specific workout. Did 5 x 1200 in 4:12,4:14,4:11,4:14,4:13 with 1/4 mile jogs between. The workout felt nice and controlled and felt slightly faster than HM effort. Good workout for me heading into the race.

8 miles easy around the neighborhood a few times avg. 7:11 pace. Legs are starting to feel fresh.

8 miles with 4 miles warm up then straight into 10 x 1 min on/off with on at 5:25-5:30 pace and "off" around 7:30 pace.  One last little workout before Sunday's half marathon.  I'm feeling just okay going into the race and I'd be happy with anything under 1:15.  It's hard to tell exactly where my fitness is at with the heat here in Arizona.

Easy 4 miles + strides. Racing a half marathon in San Diego Sunday. 1:14-1:15 is the target. We'll see!

1:17:34 21st place and 3rd or 4th age group. It was a tough day. It was hot here in San Diego and even though I train on the heat it was still tough. I knew it was hot so I was conservative but I just couldn't go as fast as I wanted today. The nasty hills at the end were tough as usual. Everyone ran much slower than they hoped and it was just one of those tough weather days. I ran hard and gave it my all and after looking at my splits I ran a pretty smart race. I actually placed pretty well (21st) and was 3rd or 4th in my age group. I wish I would have run faster but I can't be upset with an honest effort in tough conditions. Now I get to enjoy a great day in San Diego!

6.19 miles 8:22 pace

Nice relaxing and enjoyable recovery run with Allison. Cool seeing the views of downtown San Diego from the harbor. My legs are sore but not too bad so that was nice.

6 miles easy + some strides. Pretty sore this morning. Strides felt really good though.

6 miles easy again. Legs are still a bit sore from the race. I think I'll be all good by tomorrow.

AM: 10.22 miles Got outside and there was lightning everywhere. I thought about the treadmill for a second but I thought if I were to do die I'd be doing something I love to do. As for the run I ran a moderate 5 at about 6:40 pace then went into a five mile tempo with splits of 6:01,5:56,5:53,5:57,5:57. That was harder than I wanted it to be but it felt good to get after it again.

PM: 4 miles easy no watch.  Pretty warm and muggy.

Full report from last weekend's AFC Half Marathon

9.96 miles: Warmed up 3.5 miles including drills and 4 strides then I did 16 x 200 w/200 jogs. Ran them between 33-35 and ran the recoveries in about 1:05. This was a fairly tough workout because of the heat and humidity. I did them on the roads with my auto lap set at .13. I was starting and ending at the same spot so the Garmin was atleast consistent if not accurate. It felt good to get my legs turning over again. I cooled down about 2.5 miles afterwards.

Long Run 20.05 mi 02:22 07:04 pace

My main goal was just to get time on my feet and not push at all. I accomplished my goal but it was still tiring. It was another warm and muggy morning which didn't help. The good news is that my legs felt good and I generally felt strong throughout with the exception of a few rough patches. Overall good first 20 miler of cycle.

about 3 hours ago

6 easy then some strides. Felt good today considering a bunch of quality days at the end of last week.

AM: 9 miles w/mile repeats on the road. Great workout today. Warmed up 2.8 miles w/drills and strides then did 4 x 1 mile w/3 min jogs in between. Splits were 5:04, 5:09, 5:10, 5:08 and recovery jogs were run about 9 min pace. Cooled down about 1.25 miles after. I was a little scared I wouldn't be able to hit 5:10 pace because I did 5 x 1 mile just under 5:20 pace about a month ago and it was pretty hard. I guess this is a good sign of progress. What do people think of the Ogden Marathon. I'm thinking of entering the lottery. I went to school at Weber State so I know the area but I live in AZ now.

PM: 4 miles easy on the way home.  Freestone Park.

Easy 8 + strides today.  Started off slower than normal and ended a little faster than normal for an easy day.  As usual, it felt great to loosen up my legs with strides.

I wrote a post on our blog about increasing mileage and being careful not to "chase" high mileage.  Worth a read if your thinking about increasing mileage.

http://www.azparentsontherun.com/2012/08/chasing-miles.html

AM: Treadmill Hills 10 mi No hills by my house so I warmed up 4 miles outside including drills and strides and then got on the treadmill. I did 4 x 5 min at 10.3 mph and a 3.0 incline w/3 min jogs in between. Good solid workout.  10kish effort.  Cooled down 2 miles after.

PM: 4 miles easy at Freestone Park on the way home + 4 x 10 sec hill sprints up a short steep hill.