AZ Run Dad

16 mile long run starting with a 12 mile progression and then a 4 mile cool down. 12 mile progression started at 7:02 and ended with a 5:31. Averaged 6:12 for that and was pretty much done. I couldn't have gone much further. Durin the 4 mile cooldown I could tell I was wasted. It was a warm morning which helped with the suffering. Too bad its only going to get worse. Splits for the progression were 7:02, 6:46, 6:38, 6:33, 6:24, 6:17, 6:08, 6:00, 5:50, 5:44, 5:37, 5:31. Although I was wiped out I feel pretty good about this run. Right now my running is going pretty well but I'm just not motivated enought to completely lock in to all the other stuff. 

8 miles to start to the week. 

10 miles around the neighborhood. Felt pretty good this morning. Just under 7 min pace.

3.75 mile warm up then into a 4 mile tempo with splits of 5:42, 5:33, 5:28, 5:20. 2.25 cool down. Tempo was tough towards the end. I didn't look at my watch once during the 4 miles. It was kind of fun to check to see what the splits were . Maybe I should do this more often. Our trip to Duluth for the Gary Bjorkland is off so I'm not training for anything at the moment. 

8+ miles easy around the neighborhood. 

14 miles: 3+ mile warm up then into 3 x 2 mile repetitions with 3:30 jogging between. Splits were 11:05 (5:31, 5:34), 10:56 (5:29, 5:27), 10:56 (5:28, 5:28). This was pretty hard. I couldn't have done another set at that pace today. I didn't have a plan when I walked out the door so I'm really happy with this workout. 4 miles cool down after. For the time being I'm enjoying not being on a schedule and just making up things as I go.