AZ Run Dad

18 miles: Long Run with pick ups: Warmed up 5.75 miles at a decent pace and I felt good. Plan was 3 x 3 miles in 17 minutes with a mile jog between each one. I switched out of my Kinvaras and into my Fastwitches and started the workout. I hit 17 flat for the first one (5:41, 5:38, 5:41), slow mile in 7:16, 17:01 for the second one (5:38, 5:42, 5:41), slow mile in 7:25, 17:22 for the third one (5:46, 5:50, 5:46). I knew the last one would be tough when I finished the second one so I just went off effort the best I could. I felt pretty good today but this workout was just asking a little too much for my current fitness and the warm/humid conditions. I feel pretty good about the workout and I'm glad I ran the third set even though I had to slow down. 9 miles around avg 5:42 for the day should be a nice depostit if I recover well. Cooled down a little over a mile to finish off the day.

Mo Farah, Bekele, and Geb all raced the Great North Run (Half Marathon). The last mile is awesome. Worth the watch here.

8 mile easy + some strides. My legs felt better than I though they would. Not great just better. About 7:20 pace before the strides. 

11.4 with 1/4 mile repeats: Warmed up my usual loop + strides (2.85 miles) then did 20 x 1/4 mile repeats on the road with 100 jogs. Tough workout. I averaged 75-76 on these and the rests were flying by. You never think 1/4 mile repeats are going to be too tough but the short rests made the workout a good one. 5 miles at close to 5 minute pace today. I'll take it!

10 miles easy around the neighborhood. It's a good sign that 10 miles is getting less long and boring. Dew point was down this morning. It was nice to not be drenched after an easy run. 7:15 pace.

AM: 12.2 miles with some hills: Met up with a group of people in Fountain Hills. It was great running with people for once. We met at 4:45 and ran up and down all over the place. About 1300 ft of elevation on this one. I ran easy for the first 9 miles and pushed on the last three which were mostly up hill. My Dad who retired from our family business is in town this week and offered to open up for me this week. I've been able to sleep past 3 every morning and even meet with a group. I feel so fresh. It's been a great week.

PM: 4 miles easy at Freestone Park

Normally a day off but with extra sleep this week it was 6 easy + strides. 

10 miles with a short workout this morning: Warmed up 5+ miles with some drills and strides then did 10 x 200 with 200 jogs. Most were 31-32. Felt pretty smooth on these today. Cooled down until I hit 10 miles.