Trying to improve my running

Ran on the local trail this morning. I took a little different route which was easier (less vertical). All miles were under 10:00/mile.

Wade road. This was again pretty quick all under 8/mile. AP: 7:50.

Did some exploring ran down the gasline road by the house for awhile then cut across the dessert for a bit until I ran into another road. It was a nice relaxing run. it would have been nicer if it was cooler. I really miss the mountains.

When I got home we went on a run as a family I pushed the little ones the older kids rode their bikes and my wife and I ran for 2.7 miles. It was fun though super hot. 

Wade road about half of the miles were faster than 8/mile. AP: 8:03

Did a tempo run aiming for a pace of 7:50-8:00/ mile for the middle 6 miles. several of them were uphill so were just slower than 8/mile the rest were good. Splits: 7:55, 8:02, 8:06, 7:27, 7:37, 7:33, and 7:41. I felt pretty good while doing the run but afterwards I was pretty tired and muscles were more sore than I thought they should be. It is different to run fast for a long period of time compared with hills and trails slow running. I need to get more conditioned and used to having my legs move fast for a long time. AP: 7:55

I was going to go longer than this but my daughter woke up just before I left so i took her in the stroller and it limits where I can go. Nice slow recovery run though.

Did a 10 mile fartlek run up wade road and to the riverwalk. I did 2 min at 7:00/mile pace every 5 min. I felt really good and was able to go faster than I thought I could for that distance. my slowest split was uphill and was 7:20 pace the other uphill splits were just over 7:00 pace the rest were at or below 7:00 pace. The surprising thing was that I was able to keep a much faster pace than I would have thought on the "rest legs" and didn't feel too tired. AP was 7:40

Ran slowly on the trail by the house. I was more sore this morning. I guess yesterdays speed took more than i thought out of me. Feels good though.

Wade road run. Was trying to keep a steady quick pace of 7:30-7:45 for the middle miles. I did pretty well and was able to maintain the pace despite uphill or downhill sections. I was hoping to go farther but working 24 hours and baby woke up just as I was going to leave. Hope to get some more miles at work. Splits: 7:27, 7:43, 7:47, 7:34, 7:26 and 7:48.

Did treadmill at work 3.6 miles 

Was supposed to do 8 easy miles. I wanted to try and go a little quick and keep my pace around 8/mile usually that isn't too hard. I wasn't able to go out until almost 9 am today though and it was super hot. I still feel kind of wiped out from this run and I think the only reason is because of the heat because this some run didn't affect me nearly so much last week.

This run was better than the run on Monday still hot. Running very far later than 7 AM is not pleasant in the summer here. And unfortunately sleeping less than 4 hours a night is also not pleasant.

Did 1.5 mile MP steady state runs x3 today. I decided that I would call my MP 7:30 that might be a stretch to keep up for a whole marathon but I need to try and stretch. My paces were: 7:14, 7:29, and 7:17 I felt pretty good considering the heat. The middle set was mildly uphill and into the wind.

Slow run up Wade road. It is so hot I was going to do 12 miles but 1 hour in the heat is all I can handle.

Slow run up Wade road very hot again. I will be glad to be done with the night shift.

I had big plans for today. I was going to do 20 miles at 7:50 pace. Unfortunately exhaustion from a week of nights, early rising baby and Arizona heat all combined to thwart me. I could only manage 11 miles at 8:10 pace. Better than nothing which I was seriously considering.

Nice to run before it was too hot out. Felt pretty good today and just tried to keep the pace at 8/mile. I did feel a little more tired than I would have liked, maybe 2/2 long week last week. AP: 8:16

Ran while on call was going to go again to get more miles but just ended up doing the one slow run.

Ran with a friend from church. He was not in very good shape but did really well at keeping up. we walked a decent amount but the running portions were around 8-8:30 pace. I did a couple of 2 min sprints while he walked they were 6:30 and 6:18/mile pace.

Went running with a group of runners that are pretty fast. It was good hopefully running with them will help me to get faster. I did 8 miles w/ 3 800s in the middle.The splits were 3:33, 3:36 and 3:25.

Slow run. I did the middle 3 miles w/ a guy from church again. It was a good run felt pretty easy.

Short run post call i was going to run in the middle of the night but no energy.

Only time for a couple miles before work. Super tired this morning.

Ran with the grinders running group this morning. we did 4x1 mile at 7:10. It was really great workout. splits were 7:12, 7:12, 7:12 and 7:09

Ran with a group of guys from church. nice slow run.

Ran with the Grinders we did 10 miles with 3 800 meter tempo runs I was supposed to do them at a 7:20 pace. Splits: 3:34, 3:38 and 3:31.

Short easy run up wade road.

Work out with Grinders in the AM. 3 x 1000 meters shooting for 4:25. Splits were: 4:36, 4:26, and 4:22. We then did a tempo run for 25 minutes I was going for a pace of 7:25/mile. my average pace for the 25 minutes was 7:24.

After I got back I took the kids running. Lucy and Chase were both able to run 0.25 miles without resting then we walked for 0.10 miles and ran for another 0.25 miles. We will see if we can get them ready for a 5k by 1/1/14.