It's all relative

PM: noon. Gym and a short run. Arms, back, legs (quads mostly)

PM: Hurricane run! 9 uberwet miles with Anthony. 3 pairs of sneakers now completely soaked!

PM: Last hurricane run- dodging mostly debris today and some wind and rain.  The AM was a little too rough, so Anthony and I joined for a PM stroll starting at 7:45 per mile and working down to 6:30 for the last two miles.  I told him he must've been feeling spry...

AM: 2 slow slow miles.

AM: Long run with a little speed sprinkled in starting at mile 9 through mile 17.  Spent most of it arguing tax with Sean.  

Splits of 8-miler: 6:54, 6:38, 6:38, 6:38, 6:48, 6:48, 6:48, 6:54.  

AM: 3 miles solo and the gym: tris, chest, shoulders, quads

PM: 8 miles with Anthony in EL.  7:29 average mostly descending.

AM: Track in Safety Harbor.  Workout was 4x100 w/ 100 rec, 2x200 w/ 200 rec, 2x300 w/ 100 rec, 2 x 400 w/ 200 rec, 1x600 with 200 rec, 2 x 400 w/ 200 rec, 2x300 w/ 100 rec, 2x200 w/ 200 rec, 4x100 w/ 100 recovery.  

Mostly got faster as I went.  400s were 1:22/ 1:20 for the first two, then 1:19 (avg) during the 600, then 1:15/ 1:17 for the next two.  I had more as I never gassed during the workout, and at one point felt frustrated that I wasn't giving a great effort during the second set of 300s.  I really need a run buddy.  Lapped everyone else at least twice by the end of it so maybe that takes away a lot of the incentive and motivation to run hard.

PM: 6 miles solo

PM: Slow miles- 8:00 pace.

PM: 9 mile slogfest, solo after the gym: arms and back.

Off.  Busy working the two jobs.

AM: Did a triathlon race this morning.  Quarter mile swim, 10 mile bike, 5k run.  Then went to a swim meet.  Was a ton of fun!

PM: Sandwiched a 10k race into the middle of my long Sunday run.  Didn't eat well or stay hydrated the day before, so it was quite a messy run.  Started the race at mile 6 of my run.  Fortunately, I didn't have to go too hard and finished about a minute ahead of the next guy.  I think if I were to do this again, I'd push the race back to a mile 10 start, ideally.  I was pretty miserable for the last couple of miles which weren't helpful.

No running.  Busy working both jobs.

AM: Track in Safety Harbor.  8x800 with 400 recoveries.  All in between 2:40 and 2:48.  Nothing special, but I was tired.

PM: Run with Anthony in East Lake.

AM: track in Safety Harbor. Did 10miles total with a little over 5 of speed. Workout was a 6 x 5:00 alternating 5k pace+0:30/mile and 5k pace+1:00/mile. Felt okay.

Noticeably need to start losing weight to get into racing form. Ten pounds unfortunately have to go before I can race decently again, I think.

PM: 11 miles, seven of which with Anthony. He wanted to go a lot faster than me. I didn't buy in...

PM: Ten miles solo in the downpouring rain.  Anthony came to join but didn't leave his car when the rain wouldn't stop, so I set off on my own to continue my run when he decided to leave.  Felt okay.  7:45 average.

AM: 8 miles solo.  1 mile of that I sped up a lot just to shake out the cobwebs.

Late AM: 2 miles solo

Felt good.

AM: 20 miles in St. Pete. Probably should have done a workout inside the run, but was enjoying the conversation too much.  7:30 pace for the last 12ish miles.  Felt good.

PM: some miles on the treadmill then worked out- chest, tris, shoulders, abs, quads.  Felt good.

AM: Track in Safety Harbor.  Just 3 of us- not that I really am running with anyone anyway.  Workout was 4x400, 2x800 4x400 with 200 jog recoveries between items and 400 jogs between each set.  I felt very good although I kept it pretty easy as I have been having terrible workouts for months now.  I didn't reach into the tank and instead just focused on my form, staying low, and keeping my cadence high- as in 200+spm high.  This helped a lot.

Splits:

4x400- 1:26, 1:24, 1:15, 1:15

2x800- 2:44, 2:39

4x400- 1:16, 1:14, 1:14, 1:11

PM: 7 with Anthony and 3 solo

AM: Track in SH. 3x1200 at around 5:20-5:30 pace.

PM: 7 more miles and gym: arms, back, back legs

No running, busy with jobs.

AM: ran a local girl scout 5k one of my friends puts on. Won 2 boxes of girl scounts and a $50 gift card. And then ate some free cookies...

The race itself was meh. Mile 2 was because some guy in a speedo was trying to run with me. I didn't appreciate that. Splits- 5:32, 5:20, 5:35, 0:35

AM: 16 miles solo, 7:55 average. Felt quite good.

PM: 4 miles and gym- chest, tris, shoulders, hamstrings

AM: Track in SH.  Alan, Mike, I changed the workout to a 4x1200 and then I ran a final quasi 1200 on top of that to flush out my legs a bit, as they were feeling tight.  

Splits: 4:18, 3:59, 3:58, 3:58, (and 4:50).  Felt good, didn't reach much into the tank.

PM: Run in East Lake, most of it with Anthony. It was definitely not slow. Went from 8/mile down immediately to 7:30 with him, then down to 7:06/ mile for the last two and a half miles. I think he's pretty itchy to beat me this weekend, because these runs are getting overtly speedy for mid-afternoon during a Florida summer. However the conversation was as good as always, so it's worth it. Sunday will be fun even if I'm digustingly behind where I was fitness-wise and motivation-wise last year.

Overall, good run.

AM: Was at track in SH, but mostly to listen to our ironmen give their race reports during the warmup. Ran some easy laps pacing some of the runners, nothing really faster than 7 minutes during this one.

PM: 5 miles solo in Lansbrook.

Planned day off.