AZ Run Dad

Happy to get out for 4 miles after an afternoon on a brewery tour which was a lot of fun.

6 miles easy from work. Happy to fit this in early in the morning before the 14 hour work day.

2.85 warm up with 4 strides and drills. 4 x 1 mile 5:42, 5:46, 5:45, 5:38. 3 min jogs. I'm out of shape but I have to start somwhere. I'm happy to have gotten up and completed this one. This is just the kick in the butt I needed. It felt great to hurt and come out the other side feeling great and accomplished. This is why I run. 1 mile cooldown.

6 easy miles: 44:30. Pretty much decided I would give training another shot and work towards Boston. I think it's just under 22 weeks now. I took a break from training and while I enjoyed some parts of stress free running (and eating) I generally feel better when I'm training so I'm going to train for Boston. I've been running 35-40 miles a week for the last 8 weeks with never more than two days off in a row and long runs of 10-11 miles every week. I'm out of shape and I gained 10 pounds but I look forward to the challenge of getting back in shape. I just ran 36:07 for 10k in the same race that Jake K won here in Arizona. That was a real effort for me so that is a true indicator of where I'm at. A lot of work to be done!

8 miles today with the last 4 as a progressive tempo. My goal was 6:30/20/10/6 flat for the last 4 and to not work too hard. I was quick on the times and ended up working too hard so didn't reach my goal. I ran the last 4 in 6:26, 6:17, 6:04, 5:50. I was really working at the end. It's difficult to adjust metally to the slower paces I am running right now but I'll have to or else I'll end up working too hard every day. It felt great once again though to get some good work in.

12.5 mile long run nice and early this morning. It's relatively cold here but we've got it so much better than almost everywhere else that we are extremely fortunate. I bundled up accordingly, warmed up a little over 6 miles then went straight into 2 x 2 miles in 11:55, 11:47. I jogged for about 3 1/2 minutes between the two sets. I felt pretty good this morning and I'm definitely feeling excited about training again. 

10 miles easy + some strides. I had to work this morning so I got up nice and early and knocked this one out by 5:30. Felt great and really enjoyed it. AP around 7:05.

7 miles easy to start the week.

4 miles + 4 strides. Not much today: I had a workout planned but I was up cleaning up after my sick son so I opted for some sleep. After a long day of work I stopped at the park for a quick run and a few strides. I'm happy I got to do something today. I'll shoot for a workout tommorrow.

9.5 Miles with 8 x 1/2 mile repeats on the road. Splits were 2:43, 2:41, 2:45, 2:42, 2:44, 2:41, 2:44, 2:41 all with 2 min slow jogs. This was a little faster than I thought I would be able to go. I was thinking 5:30-5:35 pace so I'm pleasantly surprised. I have a long way to go but I'm already feeling way better than two weeks ago. Warm up 2.75 cooldown 1 mile +.

8 miles easy around the neighborhood. About 7:20 pace.

8.4 miles with a small speed workout: Warmed up about 4.5 miles including drills and a couple of strides then I did 10 x 200 in 34-35 seconds with a little over 200 meter jogs for rest. I felt good and am feeling good in general. 1 mile cooldown.

Long Run: 14 miles with an LT workout: Warmed up about 5 1/2 miles then went straight into 6 x 1 mile repeats with 1 min jogs between each. Splits in those were 5:58, 5:55, 5:55, 5:54, 5:55, 5:48 (kicked last 200). I meant to go slower and this be more of an AT workout but that didn't happen. Overall felt pretty good and I'm happy with it. 2 miles cooldown to finish it off.

10 miles easy a little later than normal which meant running in the light for the first time in a while. Got to run on a good amount of dirt this morning. AP 7:25

7 miles easy. Legs were a little tired from upping the mileage the last couple weeks. 

10 miles: Headed out this morning with the good intention of an easy 10 but I was feeling pretty good so I decided on a tempo run. I started at AT pace and ended at LT pace. After a 4.4 mile warmup I went straight into a 4.4 mile tempo with splits of 6:13, 6:11, 6:02, 5:56, and 2:10 for the last part. Ended up being hard towards the end. My body must be tired because I wasn't looking at my watch but was expecting to be a little faster when I looked. Nice run overall though.

10 miler mostly easy this morning. I really needed yesterday off so I listened to my body and took it. Most of my miles were easy this morning with a few slightly pushing miles toward the end. 

8 miles easy then 6 x 100ish strides. Bug going around the family so didn't feel great but not horrible. 

14 Mile long run with 2 consecutive faster segments. I met with Ricardo and Brent at Kiwanis Park in Tempe. They were doing 20 but were nice enough to drop me off at 14. We did 3 easy then 5 at 6:25 avg then 5 at 5:55 avg. They continued on for 5 more at a faster pace. I was really happy with this run. Yes I was barely holding on at the end but my last fast mile was 5:46  and this is by far my best run since returning to training. It's nice to see a fitness gain. 1 mile cooldown.

7 miles easy around the neighborhood. Never easy to get up on Monday. Legs felt pretty good considering the hard effort yesterday. 

10 miles with 1/4 mile repeats: Warmed up my usual 2.85 with a few drills and strides then did 16 x 1/4 mile on the road with 1 min jogs between each. Probably averaged 79-80. Pace felt good but number of reps had me tired by the end. I felt a little sluggish heading out but I was pleased with this workout by the end. Cooled down about 1.3 miles to finish.

8 miles easy before kids got up. Felt awesome to get this one in and have the kids still asleep for another hour after I got done. 

10 miles after work: I was exhausted from Christmas and decided to sleep in this morning. Work was slow today so I was done early enough to get a run in on the way home at Freestone Park. I attempted a tempo but after 2 miles of 6:17, 6:11 I just shut it down and got the mileage in. I could tell my body was tired. Nice to get this one in on the way home. Now I get to sleep a little extra tomorrow morning on my normal day off.

10 miles with a 4.35 mile LT tempo. I ran 4.35 easy then did the tempo on the same loop. 6:01, 5:51, 5:50, 5:50, 1:56 (.35) were the splits. I did this same run 10 days ago quite a bit slower. Always nice to see the improvement. Cooled down until I hit 10.

16+ miles today. Mostly easy effort. A bunch of loops in my neighborhood then over to an adjacent neighborhood and some running on the dirt path on the farm. Felt a little long by myself. Most of it was in the dark. Longest run in a very long time.

7 very early miles to start the week. 

10 miles w/ 1/2 mile repeats: Warmed up my usual loop with some drills and strides then did 8 x 1/2 mile repeats with 90 seconds jog. 2:44, 2:38, 2:44, 2:40, 2:45, 2:39, 2:44, 2:37 were the splits. Odd number goes up a little but my splits are never this different so I'm not sure if it was GPS or what. Seemed like similar effort. Anyway, this was a good workout for me with less rest  and a little quicker than a few weeks ago with the same workout.