AZ Run Dad

Had to get out early because my wife was heading out to meet a group of runners. I warmed up four miles or so then did a short fun workout. I did 5 x (4 x 100 hard/100 jog) with 100 walks after each set. It was hard work but fun and went by extremely fast. The beeps on my watch were coming fast and furious. Splits were very inconsistent as you might expect with the Garmin and 100 meter splits. Hit a 14 sec for 100 and as slow as 20. Neither of those were probably right. Nice little workout this morning.

Interesting Q & A session with Alberto Salazar. Some good stuff here.

Easy miles. Light rain but it didn't feel as cool as I was hoping.

10.6 Miles with 4 x 1 mile: Warmed up 2.85 (always the same loop) with drill and strides then did 4 x 1 mile on the road with 3 min jog recoveries. Splits were 5:11, 5:12, 5:10, 5:08. I've done this workout 4 times in the last two months and this is by far my fastest effort. The weather was 10 degrees cooler than its been so that helped. It's always nice to see progress in these workouts. Cooled down 2.5 miles or so to finish off the workout.

8 miles easy. Legs were tired from yesterday but the weather was the best its been in a long time which was nice. I'm hoping I won't run in the 80's in the morning the rest of the year.

12+ miles with 12 x 1 min on/jog. The on part was all over the place ranging from 5:05 to 5:25 pace. I ran seven miles before starting that part and cooled down about a 1.5 miles after. Pretty good weather again this morning.

Long run is tomorrow so just easy miles this morning. Averaged right around 7 min miles. I added strides after 10 miles to finish off the run. Last night I signed up for Boston which I really wasn't planning on doing but now that I did I'm excited. It should be a once in a lifetime experience next year.