AZ Run Dad

14 miles: Drove to Fountain Hills and met up with some of my masters buddies Ricardo, Brett, and John. For me the course was extremely hilly which is what I wanted. 1377 ft gained over 14 miles. A lot of heavy breathing but I still was able to finish strong. 

6.5 miles: 6 easy then some strides. Legs were a little beat up from yesterday as expected. Much better running weather here this morning.

10 miles with mile repeats: I wasn't even sure if I could do this today because my legs were a little beat up from Sunday but after a good rolling session last night I woke up feeling close to recovered and of course talked myself into the workout. I did 4 x 1 mile repeats on the road with 3 min recovery jogs. Splits were 5:21, 5:19, 5:18, 5:18. This is a big improvement over a similar workout I did three weeks ago. It was tough but I think I had another sub 5:20 in me. Once again the weather was pretty good for this time of year here.

6 slow miles around the neighborhood. 

10 miles around Gilbert. Ran on mostly soft surfaces taking the headlamp with me today. Legs were tired so I just went with what they gave me which wasn't very much. Happy to get a nice 10 miles in on the dirt.

12+ mile "long run" this morning. I felt pretty good from the start today. I warmed up 5 miles and went straight into a 5 x 1 mile workout with 1 min jogs and straight back into a jog to finish things off. Splits were 5:44, 5:38, 5:36, 5:36, 5:35. The first 3 felt great and very controlled. The last two got tough. I must have crossed over my LT pace somewhere in there. I feel good about this one. The misery index was 140 (80 with 60 dew point) which is pretty nice for this time of year and made things very bearable. Things are definitely improving for me.