AZ Run Dad

16.25 Miles AP 6:36: Met a group at South Mountain in Phoenix which was a nice change for me. This is a pretty hilly route and usually a tough run. Today was no exception. We were going a decent clip for 10 miles and then a couple of the guys picked it up for a fast finish. I was dropped at that point and I couldn't have gone with them if I wanted to. I was already tired. As we were getting dropped we ran a 6:04 so we decided to take it down a notch. The last couple of up hill miles were tough for me but I was able to recover and run the last couple down hill miles in 11:15. This was a solid run today but definitely tough. It's my longest run since the marathon last month.

6.4 Miles: Recovery day: Forecast called for rain so I had my rain layer laid out. When I got outside it was nice and not raining so I shed that layer. 1 mile in it started pouring. I'm not going to lie I wanted to go in because I was soaked, it was 3 am, and I had tired legs. I had about 10 minutes of miserable stuff and then it got better. I'm glad I stuck it out. Tacked on some strides at the end.

10 miles: Tough workout this morning. 8 x 1k w/200 jogs slightly faster than 10k pace done on the roads. Splits were all between 3:17-3:20. After the first couple I thought I might have to slow down because it hurt and the rest seemed really short. Once I got passed the fourth one things got better and it was more manageable for me. Running is so mental. Warmed up 2.85 with drills and strides and cooled down 1.25. Very tired after this one.

AM: 8 miles easy. Rough the first couple and then loosened up.

PM: 4.4 with 4 easy and some strides. Great running weather and felt pretty good. 

8 miles with 10 x 1 min on/jog at 5:00 min pace. Those were kind of hard. Day off tomorrow. Gladly taking it. 

Some easy miles with 4 x 200 in 31,34,33,32 with 200 jogs. I'm running a 10k in the morning and this was just a leg awakener. We'll see if it worked.