AZ Run Dad

24 mile long run with a large group at South Mountain in Phoenix. This is a pretty hilly run. We did 2 x San Juan Rd. twice to make the 24. The goal today was just time on the feet a bit longer than our marathon times. I felt really good and was surprised to see that we averaged sub 7 pace. Desire Davila Linden is staying with one of my friends so she joined us for some of the run (she only had 20 scheduled). Not every day that you get to run with an Olympian. All in all this was a really good run. I feel very good and can't ask for much more at this point. 6:55 avg . After the run (and a shower) we went to brunch and had a couple of beers with friends and Davila Linden. Yes Olympians do drink beer!

http://connect.garmin.com/activity/466658897

AM: 8 miles 

PM: 4 miles with Ariana. 

AM:10 Miles easy around the neighborhood. 

PM: 4 miles with Ariana on the way home.

10 miles with VO2 Max repeats: typical warmup loop with drills and strides then 5 x 3/4 mile w/slightly longer than 1/4 mile jogs so I could start in the same spot every time. Jogs were all 2:11-2:13. Splits were 3:42, 3:43, 3:42, 3:42, 3:44. This was one was hard. Probably the hardest workout I've done this cycle. I'm really pleased with the splits and I'm pleasantly surprised to have some speed in the middle of marathon training. 2 mile cooldown to finish off the workout.

12 miles in Fountain Hills. Nice and easy today. Legs felt pretty good which was very postive this morning. 7:29 AP

6 miles. Headed to Carlsbad for a 5k this weekend with my family. 

6 miles in Carlsbad. Kids did the junior races. Made for a fun and crazy morning.