It's all relative

AM: 12.5 miles total, 5 on the trail. I ate too much yesterday. We stayed as a family on the boat last night, so I naturally couldn't sleep and was awake at 6... So might as well, run, right?

PM: 7 miles. As I could not stand the confinement of being ln a boat, I went kayaking for 2 hours and hoped that would be enough. It wasn't. I returned and just couldn't take 5 other adults on a boat on a dock, so I scooted out for a run into a neighboring town and back to Deep River.

PM: hard to find time the next four days, but got lucky at around 2pm and the rain held off. Tough hills today. Back in CT

Couldn't find the time, sadly.

AM: track workout- Full 4-mile ladder

4-mile Ladder workout with ascending/descending recoveries. Warmup on some rolling hills, followed by the workout: 400 then 1min recovery, 800 with 2min, 1200 w/ 3min, 1600 w/ 4min, 1200 then 3 min, 800 then 2 min, then 400 followed by cooldown on the grass. Really was not feeling it today before I even started, and started hearing my hard breaths in the first 1200. Hot, humid, and not windy at the right times. I am fortunate to find time to get the workout in although, as I've been slacking.

400- 1:20

800- 2:32

1200- 3:49

1609 (mile)- 5:01

1200- 3:49

800- 2:33

400- 1:09

Overall, I should have been a lot faster on the shorter stuff and slower on the longer, but I aimed for a goal of 5:00 on the mile section and at least got that. Secondly, 2-min is too much recovery after that last 800, 1-min would be better as I think the 1:09 is more indicative of the recovery as opposed to what I had left. I believe next time I should plan it a little slower. Or maybe do a 3-mile variation, as my fitness isn't quite there yet.

Travel day... Busy busy.

PM: Noon run with Drew and Quint.  

AM: Relatively long run on the Upper TB Trail in Tampa.  Ran with Troy and Elias.  Actually, it was a pretty beautiful route, and overall nicer than Pinellas trail.  Lots of tree cover, and really, the highway is not too noticeable if you're in a running trance.  

It was really nice to run with Elias again, although, I felt bad as I think I pulled him a little quicker than he may be used to going and probably a littler farther too.  I didn't really want to go any slower than 8:30s, but we slowly plateaued there and then got slower and slower, and once it it got to 9:30s I really tried to bring him back to a more efficient pace, but eventually had to leave him for the last 2 miles.  That pace overtly taxes my knees, feet, plantar, and legs in general and then doing 2 miles of that and I felt I had run an extra ten miles.  It just doesn't seem like smooth mechanics to shuffle along at that speed and doesn't feel right.  Although we didn't stay at that pace for too long, I don't know how people stay on their feet and impact the ground for so long and so hard when going that pace, it's brutal.