AZ Run Dad

Sunday Shuffle. Legs were sore from yesterday. I started off really slow and the first 3-4 miles were very "creeky". I'm glad I have a couple of easy days before my next workout. Averaged 7:30 for the run.

AM: 8.04 miles @ 7:06 avg. pace. Felt surpisingly good this morning.  Weather was actually pretty nice and cool and my legs made huge improvements from yesterday.  I didn't think I'd be cracking the 7 min barrier this morning but I actually did on a few.

PM: 4.34 miles at Freestone Park on the way home from work.  Basically I did 4 miles @ 7:25 pace and then 6 strides.  It was somewhere close to 110 degrees but since its so dry here and there was some wind it really didn't feel too bad.  I took my water bottle in case it felt awful but it felt fine.  I should be able to do my afternoon runs on the way home from work all the way through the marathon as long as the air stays nice and dry.

AM: I did a 2.8 mile warmup which included strides and a couple of flexibility drills then into 5 x 1 mile w/3 min recovery jogs.  My splits were 4:58, 4:59,5:00,4:59,4:56. I was actually aiming for 5:05 but the first one felt so good I stuck with the faster pace.  The first three felt good and the last two were tough.  I only felt like I was "digging" the last half of the last one.  This is one of the better workouts I have ever done.  I am even happier though with the way my body is coming back and recovering from long runs and high mileage since the marathon is the ultimate goal.  I cooled down with a 1.85 mile jog.

PM: 4 Easy miles on the way home from work.  Yesterday I believe I wrote that I could run in the afternoon as long as it was dry.  Today I was reconsidering.  Close to 110 degrees again.  Legs felt fatigued from this morning so it felt good to loosen up.

AM: 8 easy miles around the neighborhood a few times.  Averaged about 7:15 pace.  Legs felt okay.

PM: 4 easy miles on the way home from work.  A little cooler and breezy today made for nice enjoyable run.  Averaged about 7:30 and legs felt pretty good this afternoon.

AM: Fairly aggressive run today.  I did 8 steady miles then into 10 x 1 min on/jog @ 5:05-5:15 pace and then a couple more steady miles after that.  Averaged 6:22 pace for the 13.15.  Felt like a good solid run today without going crazy.

PM: 4 easy miles.  Same as usual.  About 7:30 pace.  I am looking forward to my day off of running tomorrow.

10 Easy miles averaging 6:56.  My legs felt pretty fresh this morning after a day off.  I finished with 6 x 100 strides which felt good.   Allison had a big 18 mile run and we have a lot going on today so I took the monitor outside and did a bunch of loops on this little half mile loop that Allison came up with so we could run outside and check on the kids every few minutes.  My son is still in a crib and my daughter usually doesn't wake up until 6 so I was done well before they were up.  It wasn't ideal but it's better than the treadmill.  We got really lucky this weekend with some great temps.  We've been close to 110 degrees and I think today is supposed to be like 85.  The morning temps for the weekend are perfect.  I have a big run scheduled for tomorrow that I'm pumped for.  Hopefully I'll have some good news to report.  Have a great weekend everyone!