It's all relative

AM: long, structured run with Drew in downtown St. Pete. Goal for me was to run a total of 18 miles with a 15mile tempo at 6:45 pace. I kind of talked myself up from 10, then to 12, then 15, and eventually finished with 16 at close to MP. I'm my own worst enemy with peer pressure.

Splits

6:53, 6:40, 6:45, 6:48, 6:48, 6:45, 6:52, 6:50, 7:39, 6:54, 6:52, 6:59, 6:25, 6:39, 6:39, 6:34

Not so sure about that 7:39, but that may have been from when we met up at Demens? My watch was having a very bad day today overall, so who knows. Even with that weird mile I was averaging 6:49, which isn't too bad, and the last couple felt good and quick.

Cool down miles were rough at the end. Downpouring and tired legs are not a good combo.

AM: rained out. Gym treadmill busted.

PM: 11 miles solo in the floods/ John Chestnut Park.

AM: 6 miles solo, East Lake.

PM: "Track" was on the treadmill today. Workout I chose was one I had been thinking about doing for a while now as a 5k specific training session. Workout was: 2.25 mile warmup, 400, (2 minute rest), mile, (4 minute rest), 4x1000, 400, then a 2 mile cooldown. Quarter mile recovery jog between each of the last 5 items. The goal was to stay fast and not decrease speed on any item.

400- 1:30

Mile- 4:59

1st 1000- 3:05 (4:58 pace)

2nd 1000- 3:05 (4:58 pace)

3rd 1000- 3:05 (4:58 pace)

4th 1000- 3:03 (4:55 pace)

400- 1:12 (4:50 pace)

Treadmill makes hitting splits a breeze and also made sure I didn't do any sprinting at the end. It felt really nice to NOT do a workout in the blazing heat or rain. I don't think this workout means anything at the moment for upcoming races, but it's a good sign for the winter season.

AM: 5 miles solo, treadmill

PM: 6 miles solo, Palm Harbor

AM: Track workout in Safety Harbor with RunVie.

I got a ride from Rick, thankfully, as he lives nearby. Workout was 4x1200s with each 1200 consisting of 6 alternating 200s at hmp and 5k pace, followed by active recovery. I aimed for 43-45 and 38-40 respectively. Managing paces for 200m I learned is incredibly difficult, and this was a challenging workout simply for trying to get the paces right. I found this very beneficial not for the work I did, but moreso for managing my form, arm carriage, and noticing how to change paces and "sit" in them. I had a great conversation with Dan about how he likes to use this tactic in races like 10k's where the pace is in between as a strategy to get ahead of someone but not burn out. I suppose if you've been racing 30 years like he has, you might actually be able to consciously think about strategy during a race as opposed to drooling and worrying about toilets like the rest of us!

Splits (were a mess)-

Set- HM, 5K, HM, 5k, HM, 5k

Set 1- 45, 41, 45, 39, 47, 38

Set 2- 43, 38, 45, 38, 42, 38

Set 3- 43, 38, 46, 38, 46, 37

Set 4- 40, 37, 43, 38, 45, 37

3 miles was just right for this workout with the hard one I did on Tuesday.

AM: 9 miles on the treadmill.

PM:  Rain run.