It's all relative

AM: 7 miles solo

PM: noon, 7 miles solo in a nice downpour

AM: point to point from Rocky Point to the end of The yacht club on Davis Island. Kept it quicker and had 2 detours for water at Marjorie Park and the ghetto beach. 7:30 average pace.

AM: treadmill 4.5 miles with 6 good striders to warm my legs up. Planning on doing a little speed work later, so hopefully it helps get me springy and ready.

Then gym: chest, tris, shoulders

PM: track 10.5 miles, 2 miles of hard running. Workout was 4x200, 4x400, 4x200 with 400 jog between all items. Drew, Jim, Charles, and Hunter ran. Drew did his own thing, Jim and Charles stayed with us through the first 400, and Hunter stayed with me for all of the items.

Splits-

(200s) 31.5, 31.6, 32.0, 29.9

(400s) 1:07, 1:06, 1:09, 1:08

(200s) 32.9, 30.9, 31.2, 28.0

Square tracks are terrible for these types of workouts.

AM: Ran with Christina who was nice enough to come meet me on 60 as I am carless at the moment.  Did a 2 mile warmup then followed with her workout: 3 x 2 miles with 400m jog/rest in between.  Her goal was to stay in between 6:15-6:25 so I kept that for her for as long as she wanted.  In the end, we decided to try and hit 6:30s on the last two.  I'm never really too sure what to do pacing-wise when I'm out in front and the pace slows behind me, so hopefully it was beneficial for her.

1st set-  6:10, 6:15  

2nd set-  6:18, 6:21 

3rd set-  6:30, 6:48 

AM: 9+ miles with Drew and Quint. Had a really rough run on this day- MI of 88 + 77

PM: 3 miles on treadmill then back, lats, bis, core. I love air conditioning.

AM: couple miles warming up on the treadmill, then gym 5x5 tris, chest, shoulders with burnouts.

PM: thunderstorms so no running.

AM: early morning run with RunTampa. Ran solo though, sadly, on the actual running part.