AZ Run Dad

18.2 miles today with a 5.7 mile warmup including a few strides then into a 10 mile threshold run in 54:31 (5:27 average).Splits were 5:27,5:28,5;29,5:27,5:29,5:30,5:31,5;30,5:27, 5:13.  This was one of my "big" workouts on the schedule that I had circled as a major test.  My goal for the day was 5:30 pace so I am very pleased with the workout especially since it's at the end of another high mileage week.  The course drops about 300 ft over the 10 miles so I know that is a bit aided and we are having spectacular weather this weekend in Phoenix (I ran in about dry 60 degree weather with no wind).  Those two things temper my enthusiasm somewhat but this is still a very strong workout for me.  I felt really good through 5 miles then began to struggle a little 6-8 but never too bad and once I got to 8 I knew I was home free and had a good amount left for a strong last mile.  I cooled down 2.5 miles after. 

Garmin info:

http://connect.garmin.com/activity/182556630

AM: 8 easy miles to start the week.  My legs felt surprisingly fresh this morning.  Averaged 7:12.  We have the day off of work today so my daughter was super excited to have both mommy and daddy done running and home when she woke up.

PM: (barely pm) Lunch time 4 miles.  Easy pace.

AM: 8 miles in 55:30.  Beginning to taper for the marathon this week.  Things won't look too  much different.  Just a little here and there with the goal of staying sharp and to not over reach on anything.

PM: 4 miles easy on the way home from work.  Felt great to run without a watch.  Also, I wore Kinvaras instead of my normal easy run shoes the Adidas Supernova Glides.  It felt great to feel light and bouncy in the Kinvaras.

AM:  Did a 2.8 mile warmup that included strides and a few flexibility exercises then into 10 x 800 w/2 min recovery jogs.  Splits were 2:25,2:26,2:28,2:26,2:28,2:26,2:31(??),2:26,2:29,2:26.  The odd # splits were into a slight headwind and seemed to be slower and tougher.  This was a hard workout but I'm happy with it.  Cooled down 1.15 miles after. Doing it with 2 minute recovery jogs made it a lot tougher than when I've done 800s with stationary rests in the pasts.  I think that doing recovery jogs on all of my intervals for the last month or so has really helped me.  Only a couple more fast workouts before the marathon.

PM: Enjoyable 4 mile run with no watch.  Legs were tired from this morning but took it nice and easy.  It felt good just to loosen up a bit.

10 easy miles this morning.  Averaged 7:15 pace.  Didn't push at all but I could have gone slower.  My legs were as tired and sore as they have been in a while from the 800s.  I have my normal Friday off day tomorrow so I am expecting to be good to go Saturday.  113 degrees tomorrow! Sheesh. Good thing I'm not running.

Warmed up 2.6 miles including strides and a few flexibility exercises then I did 2 x 2 mile with a 3 min jog in between.  Splits were 10:25 (5:09,5:16), 10:31 (5:15,5:16).  I was aiming for 10:40 so this was too fast.  The second set hurt pretty good.  Although I'm happy that I could run that fast I'm dissapointed that I wasn't disciplined enough to stick to the planned pace which  would have been more of a comfortably hard tempo.  Cool down was about 1.5 miles. Oh well, I'm glad I'm done early.  We've got another hot day coming today.  Have a great weekend everyone!

Just put a new post up on the Parents on the Run Blog.