It's all relative

AM: long run descending from 8:30s down to 7:20 ish then followed with a 5-mile descending tempo from 6:50 down to 6:10. A couple of recovery miles at the end and dynamic stretching.

No running- long day of work.

AM: Track workout in Safety Harbor.  12 x 400 with descending rest from :90 down to :60 then down to :10 seconds rest.  Followed that up with a "tired 1600" at 6:00/mile pace just to work the endurance a bit.  Decent group, but still no one to run with.

Splits: (400s)- 1:19, 1:17, 1:16, 1:18, 1:15, 1:15, 1:14, 1:15, 1:14, 1:15, 1:19, 1:22

(1600)- 6:02

PM: 10 miles solo and a leg workout.

PM: slow recovery run. Solo in st. Pete.

AM: track in Safety Harbor. We went off the trail for a 3x10:00 at a reducing pace. Not at good as I wanted, but quicker running was still beneficial. Paces- 6:07, 6:00, 5:58. Recoveries in between were 2 minutes and then 3 minutes.

PM: 8 miles with Anthony in East Lake.

PM: slow run with Anthony. 7:45ish pace

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