It's all relative

Noon: nice easy run in CT

AM: run on Coecles Island off of Long Island. Awesome run.

AM: run on another island off of Long Island. Kayaked over to it, parked, ran, and enjoyed life.

AM: kayaked to a new harbor and ran from there after warding off some jellyfish which fortunately did not sting. Hills were tough here. Never knew the Long Island area was hilly.

PM: some running while bouncing to some music. Did some extra hills up into the middle of nowhere in Deep River. Fun!

PM: Essex, CT. Ran on my favorite ever set of trails and was flying for the first bit, then ate it on a downhill and that sent me flying down the trail into some rocks and roots. Limped around a bit before I sucked it up and kept going. Still fun either way.

PM: No one was planning on heading out for a bit, so I set out in the mist to do some running. Found the high school after a monster hill about 3 miles in. Track was awesome- rubber. School also had what apoeared to be a X-country loop too. Decided to do a workout: 4x400 with 200 recovery and 400 between sets, (added striders totaled too). All were between 1:14-1:18, which felt good for having just myself there to push.

PM: was planning on going jet skiing, but as expected, plans fell through due to others taking entirely too long getting ready and then deciding they didn't feel like it anymore at around 3pm. Backup plan was a nice trail run and swim in the river at dusk to cool down. Calmed my immature feelings of disappointment.

Also chainsawed my first tall tree down while waiting around- and have all my limbs remaining. Shocking.

Noon: FINALLY. I finally raced my favorite trail and did not fall. It seems so small, but every time I've tried I have bit it somewhere. It's so challenging to stay focused on every step for that long, but it's done! I think I'm going to forego the trail tomorrow and end it for the year on a positive note- it only defeated me 3 times this year and with this victory I had totalled 6 wipeouts or trip/falls.

AM: easy run but threw in some hills for who knows why.

Ran some hills then did a workout: 6x300, 5x300, 5x300 with 100 recovery between items and 500 between the sets. Kept them all between :54 and :56.

No running

PM: Run in Safety Harbor

AM: 9 miles at track in Safety Harbor.  Workout was- 4 x 1600 with 400 recovery.  I did every interval in lane 6 just to get some extra work.  5:20ish pace.

PM: 6 miles with Anthony in East Lake.

PM: Sandwiched a sand/beach 5k in between some harder running.  I probably should have taken an extra day before trying this tempo run.  Oh well, lesson learned.

AM: 5 miles early with Dow and Michele at the marina.

Late AM: 5 miles solo.

AM: longer run with Anthony.  Ton of fun, and relatively easy pace,  

AM: 5 miles and then gym- arms, back

PM: 5.5 miles with Anthony

AM: 8.25 miles at track.  One of them fast.

PM: Track in St. Pete for the first time in a while.  Ran with Lee and Anthony.  The workout was miles, but I'd say I was the only one willing, so we settled for a workout Anthony and I talked about the afternoon before, which was 300s with quick 100 recovery to gear up for Saturday.  

Workout- Two short sets of 6x300 with 100 quick recovery and an all out 400 at the end with full recovery.  I did them all between :53 and :57, but unfortunately was going solo from about item 1 and certainly by set 2, which was unfortunate as I wasn't really able to push myself to get them all down to the :53 range.  I was happy doing the quick recovery although- I think that was a bright spot for this workout and something I consciously decided to change in the past 2 weeks, so it was nice to see it play out okay. 

Late AM: Solo 5-mile recovery run in Dunedin.  Hot.

PM: 5 miles with Anthony in East Lake.

Late PM: 20 miles biking solo.

AM: Track at SHMS.  The workout was 4 miles continuous alternating marathon pace +15 seconds and -15 seconds for every 800m.

AM: 4 miles

AM: 4 miles with Celia in East Lake.

PM: Did the 2-mile track race (my first ever) in Tampa.  Ran an okay 10:15 (was only 3200m) with the first mile in 4:59, but certainly am capable of more as I didn't even use anything anaerobic at the end.  I suppose it doesn't help I kept the workouts hard and the mileage up this week  :)  I suppose it was just for fun.  

AM: Long run in East Lake with Anthony.  Had a 3 x 3mile with active recovery planned at 6:00/mile pace, and I felt pretty spry to be honest.  Anthony was not having a good morning although, so we canned it after #2.  Splits: 17:56, 17:59, ----

Pros: Finally a "long" run on the books.

Cons: Still no successful tempo work to speak of.

Light at the end of the tunnel: Although, I didn't get the 3x3 in today, I felt I could have if needed, so the fitness is there.  I was able to do a 5 mile wave tempo on Thursday.  I think I will try to knock a good one out this week if possible.  We shall see.

AM: 10ish miles solo and gym: chest, shoulders, & tris.

PM: 9-mile run, 5 of them with Anthony in East Lake.

AM: 9 miles with a ladder workout in the middle: 400, 800, 1200, 1200, 800, 400.

PM: St. Pete to do another workout with Sean, Anthony, and Lee.  The workout was 600s with 200 recovery.  I had hoped that we would keep everything at 1:55 or faster, but no one was really having that, so I relaxed a bit on a lot of the items which was, in hindsight, a waste of the long drive down to St. Pete.  

Splits: 1:57, 1:54, 1:55, 1:57, 1:59, 1:59, 1:57, 1:58.

AM: 5 miles solo then gym: arms & back

PM: 5 miles with Anthony then 18miles solo on the bike.

Late PM: Went to practice on my bike again and got into a pretty nasty crash/accident.  I didn't sleep much for a couple of days and bled a lot.  Fever went away by about Saturday but was pretty bad.  The road rash is still terrible.  No broken bones and the only non-superficial injury is a bruised hip it appears.  Certainly derails my hopes quite a bit.

No running.  No moving at all, actually, except to change bandages.

No exercise at all.

No exercise at all.

No exercise at all.