AZ Run Dad

17 miles: This was supposed to be 18 with the last 8 cutting down in two mile segments. I started out with 9.5 miles feeling good at about 6:45 pace then I went into the faster portion. First two were 11:55, next two were 11:38, next two were 11:26, I was supposed to run the last two as hard as I could go but all I had was a 5:39 and I felt a bonk coming so I just jogged it home until I hit 17 miles. Overall this was a good run but I wish I had more at the end. I did take two GUs during the run but I only had one sip of water. Not sure why I got so tired but I think I did the right rather than going to the well for one more mile under 6.

8 miles easy: Roller coaster of a day. Pumped and excited following Boston and my teammates who won the team masters competition then the tragic events and hoping everyone was ok. Knots in my stomach all day. This kind of stuff is unthinkable. All of my Arizona friends were safe and accounted for. 

AM; 10 miles: Felt good today and once I got going I decided it would be a faster day. I didn't look at my watch once so this one was all effort based. My plan was to run the last 4 as a tempo effort. The run turned out to be a lot faster than I thought. Last 4 were 5:40, 5:42, 5:20, 5:16. I was giving a very hard effort the last mile. I seem to run better when I don't look at my watch. AP was 6:04.

PM: 4 miles easy Freestone Park 

8 miles easy in the neighborhood. 

AM: 13 miles: Big workout today. Warmed up with drills and strides then did 12 x 1k with 200 jogs on the road. Averaged about 3:15 per kilometer which I was really happy with. There were a few 3:17s and the last one was 3:11 but the rest were all 3:15/16. Great strength workout. It was a tough one for sure but this is the fastest I have been able to do this workout. A week and a half until the Eugene Half!

PM: 4 miles with my 5 year old daughter riding along on the bike. Our first run together. Very cool.

8 miles with a little speed workout this morning. Warmed up about 4.25 miles then did 8 x 200 on the road with 200 jogs. I set my Garmin to .2 kilometers so accuracy just isn't as reliable as the track but every time I go to the track my hip pain flares up. Anyway I felt really good this morning. Splits: 30,33,30,30,32,31,30,30. Have a great weekend everyone!