AZ Run Dad

16 mile long run with pickups: I warmed up just about 3.25 miles then went straight into 4 x 2 miles with a 1 mile easy jog between each set. My goal was HM pace which is probably around 5:55-6 right now. I ended up running a litttle too fast which made it so I was fighting hard on the last set. However, I feel good about this workout and the direction I'm headed. I would like to get this one down to 5:30 pace and 1/2 mile jogs by Boston. Splits for the 4 x 2 were 11:36 (5:50, 5:46), 11:39 (5:52, 5:47), 11:37 (5:52, 5:45), 11:39 (5:52, 5:47). The mile jogs between were about 7:20 pace. I cooled down with very tired legs until I hit 16. Going to try and head to the Saucony outlet today where I can still get my all time favorite shoes the Kinvara 2s!

7 miles: Easy loops around the neighborhood to start the week. 

AM: 8 miles easy around the neighborhood.

PM: 5 miles at the park on the way home from work. 6 x soccer field strides.

Track Workout: met with some folks at the SCC track at 5 am. I haven't done a workout on the track for a long time so it was a nice change. My Dad has offered to open up our shop one day a week for me while I train for Boston. This will enable me to meet with a group at 5 am once a week. I will rotate between a workout and hilly run on those days. Anyway today was 16 x 400 with 100 jogs (30 sec). I averaged about 82 and felt pretty good. The short rests made the workout. 

10 miles easy after work. I didn't set my alarm to run by accident this morning so I had to do it after work. Luckily I didn't have too long of a day so it wasn't too hard to get going. A lot of soft surfaces.

I ran 6 miles easy then did an 4 mile LT tempo in 5:48, 5:46, 5:42, 5:43. I felt good today although I did get a little fast toward the end. I'm definitely seeing improvement now and it feels good. Now I just need to run that pace for 22 more miles.