It's all relative

PM: 10.2 miles

AM: 11.3 miles with a workout and the group.  Workout was a modified Michigan workout, 6:00 hard, 1:00 off, 6:00 @ MP effort, 1:00 off, 4:30 hard, 1:00 off, 6:00 @MP effort, 1:00 off, 3:00 hard.

Splits (paces)-   6:00 (5:00/mile), 6:00 (5:38/mile), 4:30 (5:09/mile), 6:00 (5:54/mile), 3:00 (5:06/mile)

Overall... I should have run faster.  My legs were tired, but still should handle it.  I did not break at any point, yet slowed down throughout.  There isn't really any excuse I have other than running fast is challenging and my mindset wavered, allowing me to choose the easier, slower outcome.  Disappointed.

PM: 5 miles

AM: Workout with John, Darek, and Jeff.  Was mainly a marathon workout with some faster stuff as well.  1x2k, 2x0.5mile, 1x2k, 2x0.5mile, 2 minute recoveries using Safety Harbor (some hills).

Splits (paces)- 2k (5:47/mile), 0.5mile (4:58/mile), 0.5mile (4:56/mile), 2k (5:48/mile), 0.5mile (4:53/mile), 0.5mile (4:59/mile)

Workout was easy.  Paced the 2ks with the guys, then did my own thing on the 0.5s.

AM: 11.6 miles, 4.3 fast with a workout.  1x0.25mile, 2x1mile, 3x0.5 mile, 2x0.25mile.  Half time recoveries (more like half time plus 20 seconds.)

Splits- 1:15, 4:57, 4:57, 2:27, 2:27, 2:27, 1:12, 1:12

AM: 14.1 miles, 8:05/mile pace, with Brian and Jeremy in East Lake.  They are incredibly easy to run with.  Talk the whole time and don't try to push the pace.  Really enjoyed the run today.  Last 5k in 21 minutes pacing Brian at MP.

AM: 12 miles with a workout- 8x3:00 minutes, 2:00 recoveries, followed by 4x0:30 seconds with 30-second recoveries.

Splits (distances(paces))- 0.61 (4:53/mile), 0.61 (4:54/mile), 0.62 (4:53/mile), 0.61 (4:56/mile), 0.61 (4:53/mile), 0.61 (4:54/mile), 0.61 (4:57/mile), 0.61 (4:56/mile), then the sprints.

Super pumped.  That's some pretty consistent pace work WITH a 180 turn at the midpoint which Garmin can't really pick up for obvious reasons.  

PM: 10 miles, 5.5 fast. Workout was 2x1mile @ effort, 5x0.25mile, and then kind of a 1xmile progressive (bored and wanted to get to 10 miles.)

Splits- 4:54, 4:55, 1:10, 1:13, 1:10, 1:10, 1:10, then a mile at MP or so effort, but unfortunately didn't record a split. Wore the good shoes. Felt a bit beat up right from the start, but it makes sense given the duration of Tuesday's workout. I should've done this one on the weekend.

PM: 11 miles

AM: 15.3 miles

Welp.  I suppose I should have ran.  Oops.

AM: 10.6 miles with a workout.  4x1mile with 3:00 recovery jogs and then 4x15-second sprints, 30 second recoveries.  

Splits- 4:58, 5:02, 5:02, 5:02.

The workout felt pretty good, and I'd say it was 90% effort.  I wanted it feel a bit more relaxed than my previous workout mile efforts, which it definitely did.  Happy I jogged the recoveries well and was breathing and talking.  Definitely helps I took two days off of running, so I shouldn't be too excited with that workout.

PM: 10 miles, 8:00/mile

PM: 11.4 miles, 4.4 fast.  Workout was 2x12:00 out-and-back intervals with a fun little hill in the middle to go up and over twice.  Was really doing it just to get two strava segment crowns which I fortunately got this time.  Ran a nice 4:46 mile in there which was nice, especially given the hill.  The hill was not as brutal today as it was last time I ran, thankfully.  I was a bit more mentally ready for it.

Splits-  12:00 (4:46 mile, then ~5:45/mile avg. for the rest), 12:00 (~5:55/mile avg., then a 4:53 mile).  Spicy.

PM: 10 miles

AM: 16 miles in Tennessee, 5 fast. Pacing was challenging with the trees, but effort was definitely there. Ran 0.75 of the last interval with Steve on the last interval to help him a bit (and give myself a reprieve!!). 8x0.5 mile, 1xmile, 2 minute recoveries. Definitely was tired.

Splits- 2:28, 2:30, 2:32, 2:32, 2:34 2:32, 2:34, 2:35, 5:50 (descending pace style)

PM: 11 miles after flying from Tennessee to Florida

PM: 2 miles after a long flight from Florida to California

AM: 10 miles in Cali

PM: 6 mile hike.  Tried to strava but kept stopping it and forgetting I stopped it...

AM: 10 miles solo in Cali

AM2: 4 mile "Turkey Trot" to Muir beach area

PM: 6 miles with Matt into the redwoods.  Almost accidentally murdered him with the hill...

AM: 14 miles, 4 fast-ish.  The weather was AMAZING.  Clear, 50s, low humidity, light wind.  I wasn't going to run any fast miles today, but I couldn't help it, so I finished with four miles enjoying the cool air.  Would have been the perfect racing day.

PM: 10 miles, 8:00/mile pace.  Felt sore all over, so slogged through this one.

AM: 11.6 miles in safety harbor and a workout.  Workout was mile, 2:00, mile, 2:00, mile, 2:00 intervals followed by some sprints at the end with full recoveries.  Half time recoveries for the 5:00 intervals, and full time recoveries for the 2:00 intervals.

Splits- mile- 4:55, 2:00 (4:55/mile pace), mile- 5:02, 2:00 (4:57/mile pace), mile- 5:03, 2:00 (4:54/mile pace)

I'm not sure about this one.  I worked pretty hard, but aerobically there was more there.  I think I either chose to go a bit easier than I should have effort-wise, but I felt a lot of soreness and my form wasn't messy, but I definitely didn't feel the strength I normally do.  I think the poor nutrition from this past week really negatively affected me these last couple of days.  I did not improve, but I don't think I took a step backwards- which I initially felt the moment I finished the workout.  As Drew would say, I'm going to throw this one in the woodchipper.  Thursday's workout may be a bit easier/shorter, and then Saturday I'll run a good pair of 5k intervals, or a descending set 5k/3k/1k.  

PM: 5 miles, 8:30/mile pace with Darek, Jeff