AZ Run Dad

12 miles: Just a nice an easy run today. It was cold again so I had a long sleeve covering my watch and didn't see it the whole time. Turned out to be 7:03 which is exactly what I wanted for today. I started at 7:30 and only saw three runners on path where I normally see a ton. Too bad 25 degrees scares everybody away from exercising outside. I'm looking forward to another solid week of training.

6+ easy miles. Brr. Another one in the 20s. Cold for us AZ softies. Feel good though and I'm ready to take it up a notch.

This was a great 20 x 400 session this morning. It was a nice mix of a mental and physical challenge. I did these on the road and took short recovery jogs of about 100m. I averaged 78-79 seconds which by itself isn't that fast for me but with the short rests and large volume that pace got tough. I feel like I got a great stimulus from this workout. I did my typical 2.85 mile warm up with drills and strides and cooled down a mile after. I love the feeling I get after a workout like this.

AM: 4.17: No alarm so only had time for 4 miles.

PM: 8.2 miles with 6 x 10 second hill sprints with full recovery

Legs felt pretty good today.  

AM: 10.3 miles 6:20 pace. Started with 6 miles at a nice steady pace 6:35ish for the first part then did four at 5:50,5:46,5:49,5:44. Those were tough but I wasn't digging or suffering. Kind of felt like half marathon effort. I wanted to be a little fatigued when I started the faster stuff so that's why I started with the faster pace. Good workout today and I'm definitely seeing fitness gains.

PM: 4 miles easy: Legs were feeling the morning session. 

14 miles 6:24 pace: Ran 5.5 easy then did 6 x 1 mile w/1 min jog recoveries. Splits were 5:36,5:35,5:36,5:33,5:33,5:28 (kicked at the end).  I jogged a couple of easy miles to finish off the day. The miles were tough especially when I got down in the lower 5:30s. Tell me My current LT pace is right around 5:35. Good run today, I'm happy with it and got some confidence from it. Allison and I are headed to the Rock n Roll AZ expo and then we'll be out there tomorrow cheering on Jake and a bunch of other people tomorrow.