Irvine Running: 8.20 miles, 00:09:17 average pace, 01:16:06 duration
oh man, this was great! little to no humidity and 63F outside with hills. felt stupid easy which i think being able to breathe easily really was the main reason.
#running

Pinellas County - Long Run: 11.04 miles, 00:11:22 average pace, 02:05:22 duration
body was a bit worn out today. switched it up to walk-run after about 5 miles because i have a daddy-daughter dance this afternoon and did not want to be too stiff. met another runner who actually only lives about a mile or less from me. maybe i will try to meet with him after my business trip next week.
#running

Pinellas County Running: 4.02 miles, 00:10:20 average pace, 00:41:36 duration
this one was rough. hard to breathe and crazy hot. really need to get motivated again and run early in the morning.
#running

Pinellas County - Hills: 5.25 miles, 00:10:03 average pace, 00:52:48 duration
some hill (or overpass here in florida) workouts.
#running

Pinellas County - Cool down: 0.83 miles, 00:09:44 average pace, 00:08:06 duration

#running

Pinellas County - Base: 4.15 miles, 00:08:59 average pace, 00:37:18 duration
Good workout keeping it aerobic for the most part.
#running

Pinellas County Running: 5.01 miles, 00:10:15 average pace, 00:51:20 duration
quick run around the park. boy was it hot!
#running

Pinellas County Running: 3.02 miles, 00:08:52 average pace, 00:26:46 duration
just needed to get out. first run since the PTC and felt great.
#running

Pinellas Trail Challenge: 36.30 miles, 00:14:47 average pace, 08:56:28 duration
DNF’d, but had a great time! i could have walked it out the last ten miles and still made the cut-off but after doing the math i would not have been done until about 1900 and we had guests visiting from out of town and i did not want to be even more of a wreck while entertaining. met a lot of great people and happy for the challenge.
#running #race

Base: 3.00 miles, 00:10:35 average pace, 00:31:45 duration
test full gear, cool down with ice, and 3’/1’ pacing strategies.
#running #treadmill

Base: 3.00 miles, 00:10:01 average pace, 00:30:03 duration
testing cool down strategy with ice on the neck.
#running #treadmill

Pinellas County Running: 3.03 miles, 00:10:00 average pace, 00:30:18 duration
little sprinkle so tried to get out and enjoy it, but only caught a few minutes. just took it easy.
#running

Pinellas County - Long Run: 5.36 miles, 00:10:30 average pace, 00:56:16 duration
missed my alarm. it was a late night and did not really want to get up. my chest was tight most of the run on top of the exhaustion, and the heat just zapped any motivation out of me. oh well, taper week.
#running

Pinellas County - Base: 9.12 miles, 00:09:41 average pace, 01:28:21 duration
nice run. kept it pretty chill albeit humidity was a bitch. before ending my first loop another runner cruised by me and i resisted the urge to join (not that i could have maintained the pace or anything).
#running

Recovery: 5.00 miles, 00:11:02 average pace, 00:55:11 duration
using the treadmill to slow the pace.
#running #treadmill

Pinellas County - Recovery: 5.03 miles, 00:10:37 average pace, 00:53:25 duration
felt like recovery in pace and breathing, but my heart rate hated me. the legs were definitely tired from the workout yesterday, too. it was good to get away from regression testing.
#running

Base: 6.79 miles, 00:08:27 average pace, 00:57:20 duration
i was actually planning on running at a 11:00 or so pace, but felt so good i just kept increasing the pace each ¼ - ½ mile. in my own little world and ended it feeling great. hopefully i am not peaking too early again… just 12 more days until the PTC!
#running #treadmill

Pinellas County - Long Run: 10.03 miles, 00:09:47 average pace, 01:38:09 duration
felt great today! temp was down to 78F and 80% RH, but there was an ever so slight breeze so it did not feel sticky. carbo loaded the day before so maybe that had something to do with it too, but i really have not been tracking my nutrition at all. kept it easy the first five or so miles and then bumped it up ever so slightly for the remainder. probably could have gone an even two hours but running on new shoes (hoka mach 6) and really have not broken them in yet. lots of hot spots and a lot of troubleshooting on the go.
#running

Base: 9.33 miles, 00:09:45 average pace, 01:31:02 duration
legs were stiff again for the first four miles, but everything felt relatively easy.
#running #treadmill

Base: 9.15 miles, 00:09:51 average pace, 01:30:05 duration
tired legs. felt overall a bit easy but still feel like i am getting over something.
#running #treadmill

Base: 6.00 miles, 00:09:43 average pace, 00:58:16 duration
i was suppose to go for another 30 minutes. my energy level is off and i may need to reassess some goals.
#running #treadmill

Pinellas County - Zone 2: 5.86 miles, 00:13:01 average pace, 01:16:16 duration
just some “training” in the humidity and such trying to keep it in the blue zone. frustrating! felt fine though.
#running

Pinellas County - Long Run: 7.58 miles, 00:11:16 average pace, 01:25:22 duration
not as long as i would have liked. got a late start because, well, i was enjoying the sleep! then i saw at 0500 the rain was not scheduled anymore so i slept in. then it rained!

so this run was hot, no cloud cover, 90% RH and about 90F. it was brutal. but overall had to cut it short due to shivers all over the body. i was not going to push it when i may be overheating.

highlight: raced a youg boy in boca ciega park
#running

Threshold - 10’ (9:41) 24’ (8:06) 10’ (9:41): 4.79 miles, 00:09:12 average pace, 00:44:03 duration
felt rested but a bit unmotivated. garmin told me to do this and glad i did because it was a big confidence and morale boost. did not feel rough at any but definitely produced buckets of sweat.
#running

Base: 6.21 miles, 00:09:40 average pace, 01:00:03 duration
i worn out. bored as hell so i just called it quits at 10km.
#running #treadmill

Base: 9.33 miles, 00:09:41 average pace, 01:30:21 duration
felt alright. the legs were tight and the knees felt a little weak. note to self: need to be careful and pay attention to any signals from the body.
#running #treadmill

Running from Little Debbie: 12.20 miles, 00:10:43 average pace, 02:10:47 duration
was hoping for a breeze or some rain from this tropical depression “debbie” but saw none of that until i had stopped. broke it up in 4 mile blocks and walked a bit to regain composure/heart rate. had some at the end with speed. funny how the only people i saw out today were runners.
#running

Base: 6.21 miles, 00:09:30 average pace, 00:58:59 duration
physically i was worn out and my legs a bit tight, but the run was pretty easy in effort. wanted to go for 8 miles, but was bored to death and cut it off at 10km.
#running #treadmill

Pinellas County - Base: 7.00 miles, 00:10:16 average pace, 01:11:52 duration
had to get out. super humidity after the rain earlier but felt pretty good. took breaks where needed and finished pretty strong.
#running

Base: 8.00 miles, 00:09:43 average pace, 01:17:41 duration
i almost did not run this. my legs felt a bit work out and i was a little fatigued as well. my body battery was in the 90s so i looked at what garmin suggested and it told me to take a rest day. then i looked at my calendar for the week and made the call that a rest day could be on another day and to continue with just an easy run.

at the moment i am glad i did but we will see what future me thinks.
#running #treadmill

Base: 8.00 miles, 00:10:04 average pace, 01:20:32 duration
mellow monday
#running #treadmill

Pinellas County - Recovery: 3.25 miles, 00:10:04 average pace, 00:32:44 duration
relaxed running to flush the legs out a bit before bowling with some friends. both of my shoes came undone which has not happened in years to that was a bit odd.
#running

Pinellas County - Long Run: 12.03 miles, 00:11:01 average pace, 02:12:35 duration
nice to be outside running again. at about the halfway point (6 mile-ish) started walking around a ¼ mile between miles to lower HR and practice for the PTC.
#running

Threshold: 8.00 miles, 00:09:15 average pace, 01:14:00 duration
9:50 for warm-up and cool-down then 8:00 on and 11:30 off three times.
#running #treadmill

Base: 9.00 miles, 00:09:44 average pace, 01:27:34 duration
smooth run. a bit tired since i had to get it done before heading out to weeki wachee for the day.
#running #treadmill

Base: 9.00 miles, 00:10:07 average pace, 01:31:08 duration
this was a fun one. it was suppose to rain and thunder this morning so i was pretty psyched to get out there. but the storm never came. either way it was a good run.
#running

Pinellas County - Long Run: 10.03 miles, 00:10:35 average pace, 01:46:13 duration
hot, humid. first five were great getting back outside. the next five were just trying to keep the HR under 170.
#running

@abucci@anthony.buc.ci i love this talk

Base: 7.00 miles, 00:09:43 average pace, 01:08:01 duration
base again. felt good but my HR was a little elevated earlier than expected.
#running #treadmill

Base: 8.00 miles, 00:09:40 average pace, 01:17:16 duration
kept it easy in speed
#running #treadmill

Threshold: 7.00 miles, 00:08:53 average pace, 01:02:12 duration
nice session of 10:00 pace for 10 minutes on warm-up and cool-down and threshold at 8:00 pace for 16 minutes.
#running #treadmill

Base: 8.00 miles, 00:09:44 average pace, 01:17:55 duration
run was fine. i woke up this morning feeling just a little “blah”. the weekend activities really took it out of me.
#running #treadmill

Long run: 9.33 miles, 00:10:21 average pace, 01:36:32 duration
easy run on the treadmill today since we have a lot going on and i had to watch the kiddos. split into three 5kms with first and last at about 10:55 pace, and the middle 5km at about a 9:14 pace. nothing crazy, felt good, kept it in the blue and finished it strong.
#running #treadmill

Pinellas County - Base: 7.01 miles, 00:10:30 average pace, 01:13:38 duration
nailed the base portion of it. took a walk break and then a “cool down” to top it off. thought it would be nice outside with some rain but it was barely sprinkling when i was out until after the run.
#running

Pinellas County Running: 6.01 miles, 00:10:20 average pace, 01:02:05 duration
was feeling in the flow for the first 2.5 miles and then some lady stopped me in her car to help her get a turtle to the pond. could not get it back afterwards but it was still a fun time out albeit exhausting.
#running

Base: 7.00 miles, 00:10:24 average pace, 01:12:50 duration
tired but felt much better today
#running #treadmill

Pinellas County - Recovery: 7.12 miles, 00:10:07 average pace, 01:12:03 duration
slept like shit (probably from drinking) and was worn out all day.
#running

Pinellas County - Long Run: 7.01 miles, 00:10:39 average pace, 01:14:39 duration
ugh so miserable. went the opposite direction than normal and did not realize the long bu gradual incline on 102nd ave. plus worn out from independence day, zoo, and now lennox’s party today.
#running

Independence Day: 0.12 miles, 03:40:05 average pace, 00:27:21 duration

#swimming

Base: 7.09 miles, 00:09:56 average pace, 01:10:25 duration
feeling slow so running slow
#running #treadmill