It's all relative

PM:  Late, late run.  9pm, then went to go see the Patriots win!  Loved the weather tonight, body did not feel healthy although.  

PM: warmup (run), arms, bis, back, delts, traps, lats, then ran to John Chestnut to do a bunch more for fun. Weather. Was. Perfect.

Still feeling the right ankle area (Achilles).

AM: track workout in Safety Harbor (coaching) with about 8 people. Alvaro showed up which was awesome! Played a fun workout version of "horse" with staggered 400s. Got in about 3 miles of solid speed with some great competition. I only participated in about 2.5 miles of it, since I was running the show a bit and keeping track. Some of them asked what the goal was for the workout. I replied simply: for fun! I think they enjoyed it by the end of it.

Workout: 12x400, with staggered 400s as a team, with approximately 1 minute standing rest. I did 10 at a pretty good 5k clip.

PM: track in St. Pete. Track was closed but we snuck in anyway. It was a nice little reunion of sorts with Charles, Lee, Jim, Joe, and even Sean showed up to his first track workout in a long, long time which was awesome to see. Naturally he ran a 5:15 mile (ish) to open things up. He signed on with me to do some mile repeats.

I only wanted to get about 5 or so in since I worked out in the morning already and figured I'd be quite fatigued (I was). He fell off after the first one, but he was just trying to get a sense of his fitness I think anyway. Still impressed with anyone that can rock a 5:15 with a huge layoff.

Workout: 4xone mile with 400 jogging recovery Splits: 5:20, 5:20, 5:19, 5:22, then joined Jim and Charles on their final three 100s on their ladder.

PM: 4 miles, gym for chest, tris, and shoulders, then 4 more miles.

AM: Track at Safety Harbor.  

Workout:

 6 x 200 at 1-mile pace w/ 200 recovery, 1x1000 @ 3k pace, 1 minute recovery, 8 minutes @ 10k pace, 1 minute recovery, then 4x200 @ 1-mile pace w/ 200 recovery.

Overall, this is meant to be a tough workout, but I spent the 1000 and 8 minutes at 5:35-5:40 pace just to get used to the pace, so it wasn't so bad.  I felt very strong running the mile pace at the end.  I also forced everyone to not take extra time on their recoveries, which they probably didn't appreciate, but it should help them become better runners in my opinion.

PM: 

PM: slow run in Eas Lake mostly on trail/Boardwalk.

AM: Early, early run with Dow and Michelle, then practice.  Went nice and slow, feeling sore from the week.