3 mile run, Tusayan, AZ, Road 302 (Dirt), moderate hills, 23:33

10×1:00 hard, followed by 1:00 easy in miles 2&3. I did 5 miles on a dirt road with moderate rolling hills. Elevation was between 6600-6700 feet. A number of the 1:00 hard was up hills. I recovered to run a 7:05 mile 5.

3 mile run at civic center. Time 20:28

8 mile long run at Issaqueena Lake Rd. I reintroduced hills into my long runs today (excluding the big hill at the main road). Goal was 8 min/mile pace. Time was 1:04.07. It was a really nice workout! I was a bit surprised in that I was really working up the steeper hills, and within moments after cresting the hill, I was recovered to the point I felt like I needed to speed my pace. My in workout recovery was the best ever since 2013! Another indicator of recovery is Garmin plots my VO2 Max. It keeps going up and is now up to 55. Most important, I feel that. I really think the combination of Fartlek and the trail long runs are paying huge dividends! I am starting to increase my post run strides to keep my legs fresh and loose. It is working! Also, I am pretty excited how fast my legs are recovering to do some really nice post run strides. My key word these days is Recovery! I am focusing in recovery in the workout, post workout, and between workouts.

5 mile run at Anderson civic center grass field with Fartlek miles 2&3. 6×1:30 hard, 1:00 easy run. Total time 37:51. 1:30 hard started at about 6:00 mile pace on repeat 1 and ended around 5:56 mile pace in repeat 6. Mile 4 was at 8:12 and recovered to a 7:10 in mile 5.