AZ Run Dad

15 miles in Show Low, AZ. Nice hilly long run. Felt pretty good today. Got out about 30 min before sunrise so u had some really nice scenery/views during the run. Avg. 6:50 pace. Nice cool air up here.

AM: 8.2 mile recovery run in Showlow. 55sh degrees and cloudy. Perfect. I also saw three elk which was cool.

PM:5 miles. Drove home from the mountains and unpacked then went for a 4.5 mile run with some strides. 50 degrees hotter than my morning run.

AM: Road 800s. Tough workout. Did 8 x 800 w/2 min recovery jogs. Splits were 2:33,2:33,2:31,2:33,2:33,2:33,2:34,2:33. Last few were quite tough. I warmed ip 2.85 miles with a few drills and strides. Cooled down about 1.7 miles until I hit 10 miles. I'm pleased with the workout in this weather.

PM: 5 easy miles on the way home from work. Very hot. No watch.

AM: 8 miles easy 7:22 pace. Felt tired and sluggish and warm/muggy conditions certainly didn't help.

AM#2: 5 miles easy 7:30 pace. Got to run from work and get it done early. Felt better on this run despite it being hotter out.

AM: Tempo Miles 10.15 06:16 pace

Warmed up 2.8 miles with drills and strides then did 5x1 mile on the road w/1 min recovery jogs. Splits were 5:35,5:35,5:34,5:34,5:31. I cooled down about 1.85 miles after. I was hoping this would feel a little more comfortable but it was hard. Good threshold workout though and one workout closer to better weather.

Planned off day. Needed it. Got to sleep in and get some fresh legs.

AM: 16.14 miles: Did 7 miles at about 6:55 pace then straight into 2 x 2 mile in 10:47, 10:50 w/mile recovery jog (7:25) in between. I then went straight back into 4 + miles at 6:40sh pace to finish. I'm pretty happy with this run. I knew the pickups would be tough given how the effort felt at 5:35 pace on Thursday. The pickups ended up feeling pretty good though although the last mile of the second one was tough. I felt good and tired at the end of the run but not dead like I thought I may feel with the humidity. The last four miles I still felt strong. Now it's time to relax and watch the Olympics! Avg 6:28 for the whole run.

PM: 4 miles 7:43 pace on the treadmill. Testing out a double on long run day. I hope it helps.