AZ Run Dad

8 Easy miles + some strides and then we headed out to cheer at RnR AZ half and full. We got to see Jake at around 4 miles and he was in fifth place. Later found out he was second in 1:05:55. Outstanding! Also had awesome performance by many friends. It was a great morning. We took the kids out and they enjoyed most of it. 

6 easy miles + strides. Nothing fancy.

AM: 11 miles: Good strength workout this morning. Warmed up about 2.5 miles with drills and strides then I did 2 miles in 10:46 and 4 x 1 mile in 5:19,5:22,5:20,5:18. Rests were 3min jogs for everything. The two mile was pretty hard and the miles felt a little more comfortable because I was recovering pretty well between each one. I cooled down 1 mile after. Pretty happy with this one. I thought it would be tough and I was right.

 PM: 4 Miles at the park on the way home. Ran shirtless and legs felt surprisingly fresh after the morning session. Great run. 

AM: 8 Miles slow and easy. Felt tired but got it in. The workout from yesterday was felt on this run.

PM: 4.3 Miles with 4 easy then 8 x 10 second hill sprints. I really like doing these hill sprints and think they are very beneficial especially early in the cycle.  

12.1 miles progressive at a  moderate pace (harder than easy but not "hard").  Took a while to get going and continually worked the pace down. A few in the 6:25 range before a sub 6 on the last one. I am tired and ready for an off day and some extra sleep tomorrow. AP 6:36

8.25 miles. Got out really early because I needed to be done to lead a group run for the Phoenix Marathon (I drive them up to the start and stop every couple of miles and shout encouragement) at 6:30. It was raining pretty good but it was pretty warm so I actually ran shirtless which is crazy for January. Anyway workout was 8 x 400 w/400 jogs up and down my street. 69,69,71,69,73,69,72,69. Inconsistent and the 69s were too fast for the effort I was looking for but oh well. Good workout overall.