AZ week

So I capped last week with 3 runs in AZ.  All along this nice stretch of canal that separates mesa from Tempe.  The first run felt great: 4.5 miles at about 8:00 min/mile - nice and easy.  The next day I did 5.4 miles during a 4x800 workout.  The canal is nice and flat - although I think i struggled to do 6:35 min/mile - maybe a little slower than that - but that is how off-track workouts work.  The last day was just 1.25 miles with my kid - still counts! 

The last day in AZ i did an easy 3.5 mile leg stretcher at 8:10 pace.  I was back in Arlington for some hills: 6x60 - it is suppose to be 10x60 but i didn't really have the time for it - and it seemed a little risky for the ol'knees - so i dialed it back.  Today was my final tuneup for the 10k sunday - I did and 'easy' 5.8 at 7:45 pace - the gap pace had a nice progression: 8:04, 7:55, 7:36, 7:19, 7:28 and 7:14.  That's pretty much what i need from my arlington runs.  Also had over 800 feet of climbing the last 2 runs. 

This weekend I have the 10k pace at, um, 10k pace.  next week i am spared another tempo - and rather will have more 4x800s at 5k pace.  in 9 days i start the serious speed tuning with 6x300 at mile pace.  That will be followed in subsequent weeks by 6x400 and 2x800; 2x400 all at mile pace.  Those are really the meat of the mile training.