AZ Run Dad

Long Run with progressive finish. After 10 miles I started at AT pace and worked down to faster than LT pace. First 10 were about 6:55 then I went 6:16, 6:07, 6:00, 5:53, 5:55, 5:42. Cooled down one mile after that. I almost stopped at 15 but I'm glad I kept going and was able to drop some time on the last faster mile. Nice mental boost. Overall pleased with this run.

8 miles easy around the neighborhood. 7:13 avg. Everything is feeling good as I start another week!

AM: 8 Easy around the neighborhood. 

PM: 5 including 5 x 10ish sec hill sprints. Near 80 degrees, shirt off, no watch. Perfect.

AM: 10.45 w/Cruise intervals: warmed up my standard loop with some drills and strides then did 8 x 1k with 30 second jogs. With the short rests this was meant to be a strength workout. Splits were 3:26, 27,26,27,26,26,26,20. I kicked it in on the last one. Average for the 5.45 miles including the jogs was 5:42 pace. The first half of the workout felt pretty comfortable and I was working on the last few. I'm pretty happy with this one. Cooled down a couple miles after.

PM: 5 miles easy on the way home from work. Another shirtless 80 degree run.

10 miles easy this morning. Legs were tired and so was I. Day off tomorrow though!

18+ mile long run on the Phoenix Marathon course: Met with a small group and we got a ride up to the start line and ran back down. I ran the first 13 miles pretty easy around 6:45 pace. There is a lot of downhill there and it beats you up while aiding you at the same time. It's a weird feeling when the course flattens out. One I'm definitiely not used to. At 13 miles I picked it up for four miles and ran 5:59, 5:55, 5:47, 5:38 on a flatter section then jogged it back to the meeting point. Once I got going on the faster part I felt really good. Good run for Boston training and I nice reminder about downhill running. 6:37 avg.