AZ Run Dad

8 miles easy with a short workout in the middle. I ran 4 miles then did 12 x 100 in 16 avg. My legs were tired from yesterday but the 100s felt great and I think will help with a nice recovery. Other than the 100s I ran very easy. 

8 miles around the neighborhood in the opposite direction which was a nice change. I need to do that more often. I did 6 strides after that and those felt great as usual. Weather seemed good again.

10+ miles with 8 x 1k with 200 jog workout. I warmed up my usual warm up with some drills and strides. Splits for the workout were 3:23, 3:25, 3:24, 3:23, 3:23, 3:24, 3:24, 3:18. I pushed it home on the last one. Jogs were just over a minute on all of them. I did this one on the road by my house. I wasn't planning on going quite this pace but it seemed pretty comfortable so I just rolled with it. I felt like it was a good solid workout and I never had to struggle. Cooled down about 1.5 miles in the rain after. 

8 easy miles around the neighborhood. I had one of my employees work for me today so I could see the kids off to their first day of school. Nice to sleep in until 3:45. 

10 miles: Started off pretty fast today and kept getting faster. I had a tempo effort planned at the end anyway. The weather was great this morning which helped a ton with the pace. I ran 5 miles at about a 6:40 avg. then went straight into a faster 5 mile segment where I went about 29 minutes for those 5. Splits on those were 6:05, 5:53, 5:46, 5:41, 5:35. I felt really strong today but that last mile was tough for sure. I'm pleased with this effort today.

8 miles with a short workout. I warmed up just under 3 miles with drills and strides and then did an 8 x 1/4 mile workout with 1/4 mile recoveries. I can't remember all my splits but I would guess I averaged 72. I know I hit 2 70s and a 71. The others were all 72 or 73. I felt in control with my form but I was giving a good effort. I'm just watching the 10k at Worlds right now. The bibs seem bigger than normal to me? Maybe the runners are just that small.