AZ Run Dad

14 Mile long run with 2 consecutive faster segments. I met with Ricardo and Brent at Kiwanis Park in Tempe. They were doing 20 but were nice enough to drop me off at 14. We did 3 easy then 5 at 6:25 avg then 5 at 5:55 avg. They continued on for 5 more at a faster pace. I was really happy with this run. Yes I was barely holding on at the end but my last fast mile was 5:46  and this is by far my best run since returning to training. It's nice to see a fitness gain. 1 mile cooldown.

7 miles easy around the neighborhood. Never easy to get up on Monday. Legs felt pretty good considering the hard effort yesterday. 

10 miles with 1/4 mile repeats: Warmed up my usual 2.85 with a few drills and strides then did 16 x 1/4 mile on the road with 1 min jogs between each. Probably averaged 79-80. Pace felt good but number of reps had me tired by the end. I felt a little sluggish heading out but I was pleased with this workout by the end. Cooled down about 1.3 miles to finish.

8 miles easy before kids got up. Felt awesome to get this one in and have the kids still asleep for another hour after I got done. 

10 miles after work: I was exhausted from Christmas and decided to sleep in this morning. Work was slow today so I was done early enough to get a run in on the way home at Freestone Park. I attempted a tempo but after 2 miles of 6:17, 6:11 I just shut it down and got the mileage in. I could tell my body was tired. Nice to get this one in on the way home. Now I get to sleep a little extra tomorrow morning on my normal day off.

10 miles with a 4.35 mile LT tempo. I ran 4.35 easy then did the tempo on the same loop. 6:01, 5:51, 5:50, 5:50, 1:56 (.35) were the splits. I did this same run 10 days ago quite a bit slower. Always nice to see the improvement. Cooled down until I hit 10.