AZ Run Dad

16 miles with a 7.5 mile warm up then 2 x 3 miles with 1 mile jog between in 16:56 and 16:58. Target was 17 flat and hopefully not too hard. First set fit the bill and second one got tough. I'm still happy with this run and it's definitely a positive for me. Pretty good week after a bad race last week. 

AM: 7.25 Easy including a few strides. 

PM: 4 easy miles at Freestone Park on the way home from work. 

AM: 10 miles: Ran to the track and did some drills and strides before doing the following workout: 5 x (1200 in 3:54, 100 in 30 sec, 300 in 54) with 3 min walking rests. So basically it was a more interesting way of runnin a 5:18 mile and I got to practice kicking it in when tired. This was a tough one but I feel pretty good about it. It's not that easy to get these type of workouts done by myself in the cold and dark but when I get done it feels great and I don't have to yell lane 1 at other runners at that time of the day. Have a great day!

 PM: 5 miles easy on the way home from work. 

10 slower miles around the park and on the canal on a perfect day.

10 miles starting easy and then ending with a moderated progression run. Never worked hard but was getting there by the end of this one. Ended up skipping my second run to get a sitter and go to dinner with my wife. Best training decision of the week.

4 Easy and some strides

10 miles with some speed reps: Ran a couple miles to the track and did some drills and strides then did 12 x 400 w/400 slow jogs. I averaged 71 for these. The reps where I hit 70 felt like a little too much effort and loss of smooth form but 71-72 felt better and much smoother. A slight difference but I definitely could tell. This turned out to be a good workout and a good start to the day.