It's all relative

AM: 16.5 miles with Jeff, Anthony, and Darek on a humid, warm morning in Tampa.  I really like the Davis loop in Tampa.  You can truly just roll.  It's so dark in there early in the morning, so you can easily find a nice flow and just listen to your footfalls.  Workout in the middle starting at mile 7.  We did 6 x 1-mile at 15k-ish effort.  After the first interval, Anthony stuck with me on number two, but then he backed off and it was a solo affair from then onward.  I would have preferred him to stick with me, but when he let off the gas, I was happy I just kept my pacing the same for the rest of it.  This summer was fun pacing everyone else, but it's time to execute and grow a little.

Splits- 5:48, 5:32, 5:29, 5:27, 5:29, 5:29.

The workout felt medium-easy, I did not come cloe to cracking, and the last interval would have been my fastest easily had I not gotten stuck turning around some traffic.  Nice.

AM: 11 miles, 4.9 fast.  1x2:00, 1x4:00, 1x15:00, 1x4:00, 1x2:00.  The 15:00 was intended to be at marathon effort.

Paces 2:00 (4:57/mile), 4:00 (5:24/mile), 15:00 (5:52/mile), 4:00 (5:20/mile), 2:00 (4:59/mile).

Had some heavy legs from Saturday & Sunday, and zero knee drive and bounce.

PM: 5x1mile "book-end" workout with John and Darek.  We worked out in the park, so we had a decent hill to go up and over in the middle which definitey made the intervals a bit more interesting/challenging.  Goal was heavy effort on 1 and 5, and MP+ effort on the middle ones.

Splits- 4:57, 5:42, 5:48, 5:48, 4:59

The sub 5's were very difficult for me.  I haven't run that type of effort outside/not on a tread in a long time, so I was kind of a mess on those.  I worked very hard, and I had zero anaerobic speed to finish them off.

AM: 15.6 miles with Jeff, John, and Darek.  Easy workout inside of it: 1x0.25, 1x0.5, 1x0.75, 1x1mile, full recoveries.  Just cruised on them.

Splits (paces)- 0.25 (5:10/mile), 0.5 (5:22/mile), 0.75 (5:11/mile), 1mile (5:29/mile)