It's all relative

10 miles total with a workout, 3.75 fast miles.  Alternating 2 and 3-minute intervals with half time recovery.  Paces-  5:46, 5:27, 5:35, 5:30, 5:11, 5:23, 5:17, 5:27.

Holy cow I am out of shape.  

10 miles at @ 9:48/mile

10.3 miles total, with 8k fast with John, Jeremy, and Darek doing two sets of 4 x 1k repeats with 1:00 in between jogging and 2:00 in between the two sets.  Paces were- 5:41, 5:45, 5:32, 5:40, 5:43, 5:41, 5:40, 5:47.  I could have evened out that last inerval, but I thought it was better for the dynamic of our group to split who led the laps.  Jeremy led four of them and I led four of them.

10.1 miles, 9:09/mile pace.  Had a surprise run-in with Steve halfway and ran the rest with him.  That truly was a pleasure.  I much prefer having company.

10 miles solo @ 8:59/mile pace.  Just snuck under 9... LOL

AM: 15 miles with the group.  Did 3x1mile with 2:00 jogs in between at the 9ish mile mark.  Ran them in 6:03, 5:57, 5:55.  Was hoping to average 6:00/mile.  I really dislike failing the first and/or second intervals.  It always leaves a bad taste in my mouth and hurts my confidence, making it more likely for me to bail on the workout.  As soon as I saw us falling behind the pace I moved to the front, but it was a little late.  From there, Anthony and I led each interval with John and Darek right behind.  We made up those three seconds in the second one and Anthony pulled a bit on the third.  Steve tried to stick with us, but flowed a little behind.  Jeremy also join us but didn't do the workout.  It felt mild, relatively conversational.  

No running. 

Not planned, but this is an "off" week anyway.  Saw the insane thunderstorms and noped my way back inside to watch some 'Fargo.'  I always avoided the show because- although the movie was good- I never thought I'd be into a show about it.  Wow- was I wrong.  Billy Bob Thornton is just the perfect villain.  They even nailed the hairdo.  Also, there was some of his 'Bad Santa' character sprinkled in there, and I ate that up.

Interval workout on the road.  Workout was 2x12:00 with 5:00 recovery in between.  I usually avoid the super long workouts especially when doing tempo style stuff on the weekend and Thursdays.

Splits (paces)- 5:40/mile, 5:40/mile

The workout felt pretty easy.  Longer intervals are definitely the way to go when getting the endurance back up.  In any event, I much enjoy this pace as it's so easy to relax and enjoy being able to go out there and do it and just kind of float along.

10 miles, 8:27/mile pace.  It started faster than that, but I lost some gas somewhere along the way and puttered home.

Tempo run with Darek and John.  I initially wanted a 5-mile wave tempo, but- being sunny, 91 degrees, and 75% humidity in Florida again in the afternoon when we started, John and I looked at each other at mile two and basically said "forget that" and settled on 4 miles.  The workout was 5:30/mile followed by 6:30/mile alternating each half mile for a total of 4 miles.  We hit every one, but it was definitely uncomfortable.  I suppose that shouldn't be a surprise- I haven't raced since January, so the continuity should be a bit challenging.

Splits (pace per mile)- 5:30, 6:30, 5:38, 6:25, 5:33, 6:30, 5:27, 6:22

I'd say I led them all except the final two intervals.  It was nice to follow John's lead on the last two, as I was mentally ready to quit so it really kept me motoring.  I didn't want to lose contact with him as I think he was having difficulty too, so even though I didn't have it, at least I could do my best ot help John.  But wow did I crack hard, physically.  Very thankful to hit the paces however.

Darek had some bowel issues about halfway and we lost him until the cooldown.

2 miles and then did some lifting.  Took a couple weeks hiatus from lifting, but I missed it so I decided to forego some running today to get in some good work.  Also did my leg day work too.  

Also, today my younger pet bunny turned one year old today!  I'd buy him carrot cake, but he prefers the kale and spring greens, so I guess I'll eat some dessert for him instead :)

10 miles, 9:29/mile pace.

15 miles with Anthony, John, Darek, Jeremie, Brian, and Jeremy.  Workout at the end for fun.  Four mile Wave tempo alternating every half mile @ 5:50/mile pace and 6:20/mile pace.  Easy, but my legs were heavy.

AM: 4.1 miles @ 7:58/mile pace, and the gym.

PM: 6 miles, 8:56/mile pace.

10.1 miles with the group.  

10.1 miles @ 7:40/mile pace.  

AM: gym and also ran a mile @ 9:00 pace.

PM: 9 miles, 3 fast with a workout.  1x6:00, 4x400, 1x6:00, (4x400), (1x6:00).  Failed the third set, so I threw in the towel.  

No running, but did bike 11 miles and lifted.  Leg day.

No running.  At a wedding in New York.

No running.  At a wedding in New York.

AM: 10 miles @8:40/mile pace jamming out to tunes.  About a million degrees outside with the humidity, so that was fun.  

PM: Biked 15 miles.

10.1 miles with the group.  Raining and thunderstorms throughout, but I'll take that over the 90 degrees with insane humidity.  At least rain is cooling.  

I didn't really work hard today, but I worked smart.  Workout was 8:00 on, 3:00 recovery, 6:00 on, 3:00 recovery, 4:00 on, 2:00 recovery, 2:00 on.  Descending paces.

Paces were- 5:52/mile, 5:42/mile, 5:27/mile, 5:08/mile.

Darek was with me for most of them except for the final one.  Was happy he was shoulder to shoulder with me on the third one.  In hindsight, it would have been more beneficial to run even with him on the fourth one.  This is all just for fun after all.

10.1 miles @ 7:40/mile pace.  Wasn't feeling particularly spry, but I was inside on a treadmill and some wonderful, wonderful air conditioning.

Also hit the gym and did some leg stuff as well.

AM: gym and also ran a mile @ 9:00 pace.

PM: Biked 12 miles

PM: 9 miles, 3 fast with a workout.  1x6:00, 4x400, 1x6:00, (4x400), (1x6:00).  Failed the third set, so I threw in the towel.  

PM: Gym for lifting and hopped on the treadmill for a couple of miles which turned into 10 miles.  Accident, I swear!  7:56/mile average.

Late PM: 18 mile bike ride.

AM: 10.3 miles in the pouring rain.  As I have said- running in thunderstorms and through flooded streets is MUCH better than running in the sun.  The chaffing afterwards disagrees with me...

PM: 10 mile bike ride.

AM: 15 miles @ 8:17/mile pace.

PM: Gym and another two miles at 8:30/mile pace on the treadmill.

AM: 10 miles @8:40/mile pace jamming out to tunes.  About a million degrees outside with the humidity, so that was fun.  

PM: Biked 15 miles.

AM: 12 miles, 4.5 fast in a workout.  Intervals were 12 x 2:00 with 90 second rests.  5:15-5:30/mile pace.  Felt medium-easy, but then again, short intervals generally are not often mentally challenging, particularly with 200m or longer rests.  I always feel irrationally confident when I look back at my interval times on them as a result.  

AM: 2 miles @ 9:00/mile pace at the gym, some leg stuff, and upper body.

PM: 8.2 miles with Brian @ 8:40/mile pace.  Then the bike for 13 miles.