AZ Run Dad

14 hilly miles at South mountain in Phoenix. My mom stayed the night so Allison and I both got to go run with the group. We went mostly easy but pushed the hills on the way back. We had a good cloud cover so it never felt too hot. I got exactly what I wanted out I this run. Averaged 7:08

AM: 8 easy miles 7:18 pace. 3:15 start and still really warm. Good start to the week.

PM: The hardest part was getting started. I wanted to run my second run outside today but it was 113 at my running time so I decided to run at home on the treadmill. Once I get home and see the kids and feel relaxed it's really hard for me to get into a workout mode especially after I already ran in the morning. Anyway, I got myself on the machine and ran easy enough that it didn't seem like any sort of work. I was glad I ran when I was done. I'll probably be doing a lot more of this for the next couple of months. 7:52 pace

AM: 9.5 miles w/5 x 1200 w/400 recovery jogs. Current 5k pace was the idea. Splits were 3:49, 3:54, 3:52, 3:53, 3:52. I am happy with this workout given the heat and limited speed I've done lately. I warmed up about 2.75 miles including strides and flexibility exercises. Cooled down about 1.75 miles after. I hope to run this pace at the local 5k on Saturday.

PM: I was feeling good so I decided I would run outside one last time just so I knew for sure that running outside at 2:30-3 was longer an option for my second runs. I was expecting the worst and I brought a 10oz bottle in each hand. I was pleasantly surprised that running in 112 degree heat is possible for me. The run was actually ok.I didn't take a watch and I just made sure to take it easy and not get to a point where I was breathing hard. I did see one other runner out. I took the wrong key with me though and locked myself out. I had to find someone at the park and call Allison for a spare key. Other than that good run.

AM #1: 8 miles w/loops around the neighborhood at 7:19 pace.

AM: #2: 4 miles on the canal in Phoenix at 7:42 pace. Brutal (hot, muggy, and not in the mood).

Had about 4.5 hours between the finish of my first run and start of the second. Legs were a little sore and tired today from the workout yesterday. I'm glad I'm done for the day.

Planned off today and I felt like I needed it. Legs are tired probably from adding more doubles this week. Just an easy run tomorrow then race Saturday.

6 easy miles + strides. Legs felt good this morning. Day off yesterday did the trick! There is is some great track action this weekend in London with some top US runners including Ritz and Lagat. Here is the link to the meet preview.

http://www.letsrun.com/2012/london-0712.php

AM: Summer Series 5k: 3rd Place in 16:32. Wasn't sure how this one would go. I am exactly 4 weeks removed from the marathon and I've been building back slowly. I wanted to go out conservatively around 5:15-5:20 pace which I did (5:18) but it didn't feel conservative unfortunately. A large group of high school kids were out fast as usual and I really ran hard and competed that second mile (5:14) to work my way to into 3rd place. I ran with a guy most of the third mile and I passed him at the end (not sure of his name). The third mile was 5:21 and the final sprint was 4:53 pace for the last .14. I was hoping for under 16:30 but I'm not dissapointed. It was really humid today and I think most people ran slower than they wanted to. I was soaked after the warmup. I ran as hard as I could I'm just not in the shape I was in before the marathon. This is a really good starting point to work from though and it was still 20 seconds faster than the same race a year ago. The best and most important thing is that my body felt 100% healthy and there were no minor aches or pains. This is important coming back from the mararthon. My wife Allison D. won the race and my sister Dana who I coach had a PR! Great day for the family! I warmed up 3.1 miles with Allison and cooled down 5 miles with my buddies JT and Ricardo. Both of those were about 8 min pace. Have a great weekend!

PM: 4 mile shakeout on the treadmill in 32 min.  Really really enjoyed this.  Got it in while the kids were sleeping.  Allison is at work and I've been doing laundy (sick daughter means lots of sheets and towels) and dishes all day.  It was nice to watch a pretty intense storm out the window while I was running.  It was just nice to have that time to myself and have a nice easy run.

Results Here