Liftoff

AM: 22 miles. Workout today was 10 miles MP+1:00, 10 miles MP, with an easy mile warmup and cooldown on either end.

I opted to run this on the Pinellas Trail today as an out and back. With 6 or 7 overpasses in each direction, it's at least some simulation of a rolling course like TCM.

I'm really lucky to have friends like Mike and Christina. Christina ran most of the first leg up with me at a little under 6:55 pace. I met Mike very close to the turnaround and he helped pace me on the way down.

The first half felt pretty good. The MP return was hard. Unlike Friday, which was a concentration game and mental grind- this was just raw physical struggle, and it was a struggle I ultimately lost. Not badly- although I missed my ultimate goal on the workout, I got most of what I was looking for.

We were well on target for the first six miles of MP, a bit under 5:55, but mile 7 had two overpasses and I couldn't stay on pace. Mile 8 was worse - I was pretty much done, clocking a 6:16 mile. At that point I decided to fold for the day.

Usually I get pretty bummed about missing a workout target, but this is historically a very hard workout for me. I do feel like I got a lot out of the effort today, and it did expose a weakness I need to focus on this month - my hill running is really pretty poor.

I have a couple more opportunities for hard long runs on the trail before my marathon, so I will be back, and I think I can do better.

Splits today were:

10 miles: 1:08:40 (6:52 avg)

8 miles: 47:40 (5:57.5 avg)

AM:8 miles.

PM: 8 miles at lunch.

Elise is a 1st grader today. She asked me to sit down on the couch and talk with her this morning. The topic was the eternal question: "What if people are mean?"

A lot of computer guys dabble in stocks, so the mood is grim here this morning. In my case, 2001 cured me of that temptation.

AM: 5 miles.

PM: 8 miles at track. A very stressful day - back to school madness, client meltdowns and car repairs. By the time I got to track I was mentally shredded. If it wasn't for the people out there, I would have probably bagged it.

Workout: 1 X 1 MILE, 400 REST, 1 X 1200, 400 REST, 800 WITH 200 REST 800 WITH 400     REST, 4 X 400 WITH 200 REST

It was brutally hot, so we decided to focus on solid effort and consistent pacing. Mike did most of the work, with Hunter leading the charge on the mile & 1200. Splits:

Mile: 5:18.7
1200: 3:56.8
800s: 2:37.1, 2:33.8
400s: 1:17.3, 1:18.6, 1:15.9, 1:12.2

I'll take it.

AM: 9 miles. Met with a good-sized group downtown. Christina had a 5 mile cutdown scheduled, we averaged about 6:30.

I read about a new synthetic drug called flakka which causes rapid spikes in body temperature, heart palpitations and intense paranoia. I have to shake my head and wonder why anyone would pay money for dangerous chemicals when you can get the same effects by running during the summer in Florida for free.

PM: 0. Everything went off the rails at work this afternoon, no running. As an added bonus, I get to travel to Glen Burnie, MD next week. Apologies to anyone harboring idyllic childhood memories, but based on my last visit, one was enough.

AM: 3 mile run, lightning on the ground = early turnaround.

PM: 8 miles with Quint at lunch.

AM: 13 miles. 2 warmup, 10 mile wave tempo in 58:55, 1 cooldown.

Goal of the workout today was alternating miles at 4% above MP, 4% below, which works out to 6:10 / 5:40.

1. 6:09 / 5:38
2. 6:09 / 5:40
3. 6:06 / 5:40
4. 6:09 / 5:38
5. 6:09 / 5:36

PM: 6 miles easy with Quint.

AM: 10 miles.

PM: 5 miles.