AZ Run Dad

8 miles with a leg turnover workout this morning. I was going to do this workout yesterday and the long run today but had to switch them. My legs were a little tired during the warm up but actually felt good during the workout. I did 8 x 300 in 49 avg. with 1 min walks. Just a tad fast but I did feel in control (just heavy breathing after each one). Given the long run yesterday I was really happy to have some bounce in my legs. 

8 miles easy around the neighborhood. After 3 workouts in 4 days this one was needed.

10 miles with repetitions: Workout was 4 x 400, 2 x 1 mile, 4 x 400. 90 second jog after each 1/4 and 3min jog after each mile. Did this on the road. Splits were 68,71,72,70, 4:57, 4:56, 69,69,70,67. Very happy with this one. I liked how it was broken up. Warmed up 2.85 with drills and strides and cooled down about 1.3 miles.

PM: 4 miles easy on the way home from work. Felt great to loosen up after the tough morning session.

AM: 8 miles easy around the neighborhood

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

16 miles with baby Fartlek: Nice night/early morning for running. I started each of the last 12 miles with 1 minute at anywhere from 5:10 to 5:30 pace to keep things interesting. AP 6:30

6.5 miles: 6 easy with some strides after that. I'm running a 5k in Tucson tomorrow. I'm hoping for a PR and I think I have an outside shot at 15:30 if things go well. There is usually good competition in this race. I hope so tomorrow.