AZ Run Dad

Long Run: 16 miles with some LT repeats. I ran 7.3 miles around 6:50 pace then did 6 x 1 mile repeats with 1 min jogs between each one. Goal was LT pace. Splits were 5:44, 5:41, 5:43, 5:41, 5:40, 5:36. Conditions were pretty bad this morning so I was really happy with this workout. After a fun dinner with drinks last night I wasn't even sure I would attempt this so definitely a bonus to get this one in and do it well. I was wiped out by the end for sure. We took the kids for a hike after and it was confirmed that I had pushed my legs on this workout.

8 easy recovery miles around the neighborhood. Nice to sleep in a little today.

AM: 10.5 miles: Warmed up 2.85 miles including drills and strides then did 8 x 1k on the road with 200 recovery jogs. Splits were 3:15, 3:17, 3:16, 3:15, 3:13, 3:15, 3:13, 3:09. I kicked it in as hard as I could the last 1/4 of the last one. This was a tough workout but I felt strong this morning. The weather was not close to good so I'm really happy with this one. I cooled down a little less than two miles to finish things off. Good solid workout for me. 

PM: 4 miles easy at Freestone Park. My first double in a long time. It was extremely difficult to get out of the car for this one but I'm glad I did. It was really hot but I went slow enough that it was fine. Felt good to loosen up.

8 miles easy neighborhood loops. 

13 miles with "no look" AT tempo: Ran 6 miles at a 6:55 average then went straight into a 6 mile progressive tempo where I didn't look at the watch once. I wanted it to be completely off effort. It wasn't easy to not peek but I did it. Results were 35:15 for 6 miles with splits of 6:01, 5:55, 5:51, 5:50, 5:48, 5:42. I was pushing harder on the last one. I didn't feel great today so I was pleased to see those splits. I didn't plan on a progression but it was nice to see it worked out like that. I would have guessed I was going slower. I cooled down a mile to finish things off.

18 miles solo with a mix of neighborhood loops while it was dark then around the streets of Gilbert then finishing on the canal once the sun came up. Averaged 6:55 which was pretty easy throughout most of the run although I was starting to get tired at the end. It almost seems easiesr to do a long run with some pick ups. Now its time to spend the day with the kids while my wife is at work.

Had to get out early because my wife was heading out to meet a group of runners. I warmed up four miles or so then did a short fun workout. I did 5 x (4 x 100 hard/100 jog) with 100 walks after each set. It was hard work but fun and went by extremely fast. The beeps on my watch were coming fast and furious. Splits were very inconsistent as you might expect with the Garmin and 100 meter splits. Hit a 14 sec for 100 and as slow as 20. Neither of those were probably right. Nice little workout this morning.

Interesting Q & A session with Alberto Salazar. Some good stuff here.

Easy miles. Light rain but it didn't feel as cool as I was hoping.

10.6 Miles with 4 x 1 mile: Warmed up 2.85 (always the same loop) with drill and strides then did 4 x 1 mile on the road with 3 min jog recoveries. Splits were 5:11, 5:12, 5:10, 5:08. I've done this workout 4 times in the last two months and this is by far my fastest effort. The weather was 10 degrees cooler than its been so that helped. It's always nice to see progress in these workouts. Cooled down 2.5 miles or so to finish off the workout.

8 miles easy. Legs were tired from yesterday but the weather was the best its been in a long time which was nice. I'm hoping I won't run in the 80's in the morning the rest of the year.

12+ miles with 12 x 1 min on/jog. The on part was all over the place ranging from 5:05 to 5:25 pace. I ran seven miles before starting that part and cooled down about a 1.5 miles after. Pretty good weather again this morning.

Long run is tomorrow so just easy miles this morning. Averaged right around 7 min miles. I added strides after 10 miles to finish off the run. Last night I signed up for Boston which I really wasn't planning on doing but now that I did I'm excited. It should be a once in a lifetime experience next year. 

18 miles: Long Run with pick ups: Warmed up 5.75 miles at a decent pace and I felt good. Plan was 3 x 3 miles in 17 minutes with a mile jog between each one. I switched out of my Kinvaras and into my Fastwitches and started the workout. I hit 17 flat for the first one (5:41, 5:38, 5:41), slow mile in 7:16, 17:01 for the second one (5:38, 5:42, 5:41), slow mile in 7:25, 17:22 for the third one (5:46, 5:50, 5:46). I knew the last one would be tough when I finished the second one so I just went off effort the best I could. I felt pretty good today but this workout was just asking a little too much for my current fitness and the warm/humid conditions. I feel pretty good about the workout and I'm glad I ran the third set even though I had to slow down. 9 miles around avg 5:42 for the day should be a nice depostit if I recover well. Cooled down a little over a mile to finish off the day.

Mo Farah, Bekele, and Geb all raced the Great North Run (Half Marathon). The last mile is awesome. Worth the watch here.

8 mile easy + some strides. My legs felt better than I though they would. Not great just better. About 7:20 pace before the strides. 

11.4 with 1/4 mile repeats: Warmed up my usual loop + strides (2.85 miles) then did 20 x 1/4 mile repeats on the road with 100 jogs. Tough workout. I averaged 75-76 on these and the rests were flying by. You never think 1/4 mile repeats are going to be too tough but the short rests made the workout a good one. 5 miles at close to 5 minute pace today. I'll take it!

10 miles easy around the neighborhood. It's a good sign that 10 miles is getting less long and boring. Dew point was down this morning. It was nice to not be drenched after an easy run. 7:15 pace.

AM: 12.2 miles with some hills: Met up with a group of people in Fountain Hills. It was great running with people for once. We met at 4:45 and ran up and down all over the place. About 1300 ft of elevation on this one. I ran easy for the first 9 miles and pushed on the last three which were mostly up hill. My Dad who retired from our family business is in town this week and offered to open up for me this week. I've been able to sleep past 3 every morning and even meet with a group. I feel so fresh. It's been a great week.

PM: 4 miles easy at Freestone Park

Normally a day off but with extra sleep this week it was 6 easy + strides. 

10 miles with a short workout this morning: Warmed up 5+ miles with some drills and strides then did 10 x 200 with 200 jogs. Most were 31-32. Felt pretty smooth on these today. Cooled down until I hit 10 miles.

16.75 miles with progressive tempo: Warmed up 6 miles then did a 10 mile segment with a goal of sub 60 minutes with each mile faster than the last. For whatever reason I wasn't feeling great this morning and I almost pulled the plug after a couple of the faster miles. I'm glad I didn't because I ended up with a good run and not feeling too bad. Splits of the 10 mile tempo (59:03) were 6:06, 6:05, 6:00, 5:58, 5:55, 5:53, 5:51, 5:47, 5:45, 5:40. I cooled down just a little to shake out the legs a little.  The end of this run was tough. I was hoping for better weather but that will come next week. 

8 miles easy around the neighborhood. Some cool crisp air this morning was quite nice. 

9 miles with 3/4 mile repeats: warmed up my usual loop with drills and strides and did 5 x 3/4 mile repeats on the road with 1/4 mile jogs between each one. Goal was 3:48. I finally got to do a workout in good weather and it made a big difference. It was low 60s and dry and it felt awesome. Splits were 3:42, 3:44, 3:46, 3:44, 3:47. This was a little fast but I felt good so I'll take it. Big jump in pace for me.

8 miles slowly around the neighborhood. Scheduled and needed day off tomorrow. 7:26 pace.

6 easy + strides. Great weather. 

I have done this race three times now and I really like it. Good course, first race outside the bad weather, and usually competitive with people to run with. It's a loop course with a very slight uphill most of the first mile, a couple of very slight downs in the second mile, and the third mile has about a 300 meter section of grass and a few sharp turns before you head to the finish. This race is actually the 5k State Championship but I don't think that means much around here. The race went off right at 7 and I found myself right near the front with a group of runners that I knew were pretty good. I set my watch to go off at kilometer splits and I wanted to hit 3:10. The course is a little long so I knew I needed a bit of a cushion to break 16. I was in the back of the group most of the first mile and I felt good. I hit 3:12 for the first kilometer and right after that the guys picked it up. We went through the mile at 5:08 and my main goal was to stick with the pack. They gapped me a bit a couple times but I was able to "sprint" and catch back up every time. Every time I caught back up it felt so much more comfortable. I hit 3:04 and 3:03 for the 2nd and 3rd kilometers. I was hurting but I was having fun competing too so I was comfortable with what was going on. After two miles (10:13 I think) our pack was just three. I was able to hold things together pretty good and stick to the leader through 4k (3:06) until he pulled away when we hit the grass. Wet grass at the end of the race wasn't the best for my pace but it was close enough to the end that you could feel the finish line coming. My fifth kilometer was 3:17 (15:44 for 5k) and then there was another 15 seconds of running after that. I could see the clock counting towards 16 as I kicked it in and I was determined to get under. I thought I did it but the initial results said 16 flat. The winner was 15:54. I have complained about weather all summer long so I am very happy to report that the weather could not have been better for this time of year. It was 60 degrees and dry. I was actually a little cold during the warm up. We were very lucky this morning. Last year I ran 15:55 for this race but after taking a break in June I am very pleased with my progress and the way I competed this morining. Cooled down on the course with a great group. Very nice morning.

Easy run on the canal about 7 min pace. Perfect morning run as the sun came up.

8 miles easy. Another nice night (morning).