AZ Run Dad

6 recovery miles. Legs were tire and a little sore from yesterday. Nice and slow today. Yesterday turned out to be a record heat for Phoenix. No wonder my run was so hot!

8 miles easy around Gilbert. I ventured out of the neighborhood a little bit for something different. My legs were just a little sore and tired still but I pretty much felt normal after a couple miles.

8+ miles up tempo this morning. After a couple of recovery days I was feeling fresh so pace was a bit faster this morning. I ran 7 miles around 6:30 pace then 1 hard mile in 5:15, then cooled down with a 1/2 mile jog. Felt good today and got in a solid run. My wife is leaving for the Hood to Coast relay tomorrow so it will be me and the kids for a few days. Let's hope I survive!

6 miles easy + some strides after that. Felt okay today. It was close to 90 at 3 am. Normal.

10+ miles with a VO2 Max workout:

Warmed up about 2.75 miles then did 8 x 1/2 repeats with 2 min jogs between each one. Splits were 2:34, 2:33, 2:35, 2:36, 2:33, 2:32, 2:32, 2:31. During reps 3 and 4 I was struggling a bit mentally but I told myself to slow my recovery jogs and speed up when I was hurting. That really helped me mentally to go faster when it hurt and the last 4 reps went really well. I was quite a bit faster today then when I did this workout a few weeks ago so it feels good to see some progress. Cooled down a couple miles to finish things off. Small signs of the fitness level I want are starting to show.

8.25 miles with a short but quick workout: Warmed up 4 miles, switched to the A5s, then did 10 x 200 w/200 jogs, then cooled down a mile. Everything was between 31 and 33 with the majority 32 or 33. These felt hard but smooth and in control. I always make sure my form stays solid on these and I don't feel like I'm sprinting. I feel like I did that today. I'm looking forward to the TOU Half results today.