AZ Run Dad

12 miles: Today was the worst weather conditions I have run in this summer. A thunderstorm came through just before I ran and it was extremely muggy. It was only 76 but with the 90% humidity and 70 + dew point it felt very swampy. I'm sure this is what the Midwestern and Southern folks run in every day so I won't whine too much. I backed off the pace right away because of the conditions and because I wanted to run a progressive tempo in around 18 for the last three miles. I did a good job of keeping it easy and only had a mile or two under 7 before I started the last three. I ran the last three in 6:06, 5:59, 5:50 and that was getting tough by the end. 12 miles was my longest run in 7-8 weeks so it felt good to get this one in.

6.5 Miles: 6 very slow miles and some strides to loosen up. My legs were sore from yesterday's run. My body has adapting to do so I'm not sore from 12 miles.

10 miles: I warmed up 2.85 miles with some drills and strides then did 8 x 800 with 2 min jog recoveries between each one. My splits were 2:37,37,38,38,38,38,38,36. I'm pretty happy with this one as I haven't run under 5:20 much lately. Also, it's tough running period here right now so I feel good to get a workout like this under my belt. I feel like I've made some progress the last couple of weeks. 

6 miles easy around the neighborhood.

9+ miles this morning. Ventured out to the soft surfaces with my headlamp. I normally don't do this because of the time I run (3 am). It doesn't sound very safe. I felt pretty safe out there and thankfully didn't see anyone. I ran at a moderate pace and did 4 x 10 sec sprints when I was done.

8+ miles and 6 x strides after. For the first time in this weather my legs felt like they had a little bounce to them. Nothing groundbreaking but a sign of improvement that I'll take. As of today I am a part of the 35-39 age group.