AZ Run Dad

Long Run: 18 solo miles this morning with a mix of streets and soft surfaces. This is my first 18 mile run of the cycle and my longest run in some time. I ran the first 14 about 6:50 pace then the last 4 as a progression in 6:11, 6:07, 5:59, 5:47. The last two were pretty tough. It was warm and humid but I did get some light rain from time to time and there was good cloud cover once it got light out. While I'm not thrilled with this run it is nice to get 18 in and finish at a decent clip. I just wish that last part felt easier. I probably should have run just a bit slower for the first 14. I drank 30 oz of water and still lost 7 pounds on the run. That seems extreme to me. 6:40 overall pace

6 easy miles + some strides. Muggy morning and tired legs.

10 Miles with Mile repeats on the road: A couple of warm up miles with drills and strides then 4 x 1 mile with 3 min jogs. Splits were 5:17, 5:16, 5:20, 5:20 (watch beeped about 40 ft later than normal on the last one?). This one really hurt and I thought I was ready to go faster. I'm not sure if I wasn't quite recovered from Sunday or it was just the weather (148 misery index) but this one execpectedly kicked my butt. I was completely drenched after this one and was very tired. I was happy to just get through it. I would like to have these down to 5 flat soon.

6 very easy. First mile was rough but I actually felt very good by the end.

13 miles with some hills:I live in a very flat area so these are hills for me. Ran from work in Phoenix up to the canal then did 3 times up and down 32nd. Street to Lincoln. No pick ups or anything just a solid steady pace on the hills. It was extremely warm and humid but I felt pretty good this morning. I'm glad I did this instead of running flat miles around my neighborhood. Details:http://connect.garmin.com/activity/367295028

8 or so easy then some strides. Extremely humid this morning. Felt tired from work. I thought about moving my long run up to today but after a few steps I knew it wasn't happening.