Doug's Running Thingy

The planned 18 was reduced to 16 due to rapidly diminishing returns after 13 miles.  Didnt get out the door early enough on yet another steamy morning.  Changed shoes and socks at nine miles, but was soaked again at my little break at 13.  Never really got rolling again after that and decided to bag it at 16.  Actually covered about 17 miles in nearly 3 hours, but much walk/running over last 2 miles.  Got in a huge chunk of time on the legs so will just move on and hope for better efforts during the week.

Neighborhood run this morning to get some marathon pace miles in after the rough long run on Sunday.  Easy first mile then 4 at 7:45 pace and then an easy uphill finish to save something for tomorrow's workout.

Good workout this morning in light-to-moderate rain.  Ran 7x7 min at 1/2 marathon pace with 2 min rest jog.  I did the workout on a nice flat neighborhood loop near the house that is prezactly one mile to facilitate little water/gatorade breaks at each rep.  My goal pace for the workout was 7-7:15 per mile, so the 1-mile loop was great.  The 4th rep was in a downpour but still managed 7:13 pace.  All others were sub-7:10 pace, with the finishing reps at 7:06, 7:02, and 6:56 pace.  With the warmup and cooldown laps, right at 9.5 miles total - whew.

Easy slow miles on the trails.  Bit of tightness in right calf and then right shin late in run.  Will take it easy next couple days.

Medium pace trail run on flat portion of my usual trail route.

Easy 5 on the Pinellas Trail this morning.