AZ Run Dad

Long Run: 16 miles with some LT repeats. I ran 7.3 miles around 6:50 pace then did 6 x 1 mile repeats with 1 min jogs between each one. Goal was LT pace. Splits were 5:44, 5:41, 5:43, 5:41, 5:40, 5:36. Conditions were pretty bad this morning so I was really happy with this workout. After a fun dinner with drinks last night I wasn't even sure I would attempt this so definitely a bonus to get this one in and do it well. I was wiped out by the end for sure. We took the kids for a hike after and it was confirmed that I had pushed my legs on this workout.

8 easy recovery miles around the neighborhood. Nice to sleep in a little today.

AM: 10.5 miles: Warmed up 2.85 miles including drills and strides then did 8 x 1k on the road with 200 recovery jogs. Splits were 3:15, 3:17, 3:16, 3:15, 3:13, 3:15, 3:13, 3:09. I kicked it in as hard as I could the last 1/4 of the last one. This was a tough workout but I felt strong this morning. The weather was not close to good so I'm really happy with this one. I cooled down a little less than two miles to finish things off. Good solid workout for me. 

PM: 4 miles easy at Freestone Park. My first double in a long time. It was extremely difficult to get out of the car for this one but I'm glad I did. It was really hot but I went slow enough that it was fine. Felt good to loosen up.

8 miles easy neighborhood loops. 

13 miles with "no look" AT tempo: Ran 6 miles at a 6:55 average then went straight into a 6 mile progressive tempo where I didn't look at the watch once. I wanted it to be completely off effort. It wasn't easy to not peek but I did it. Results were 35:15 for 6 miles with splits of 6:01, 5:55, 5:51, 5:50, 5:48, 5:42. I was pushing harder on the last one. I didn't feel great today so I was pleased to see those splits. I didn't plan on a progression but it was nice to see it worked out like that. I would have guessed I was going slower. I cooled down a mile to finish things off.

18 miles solo with a mix of neighborhood loops while it was dark then around the streets of Gilbert then finishing on the canal once the sun came up. Averaged 6:55 which was pretty easy throughout most of the run although I was starting to get tired at the end. It almost seems easiesr to do a long run with some pick ups. Now its time to spend the day with the kids while my wife is at work.