Bret

AM - 6.0 miles for 60 years old today.    Solo run which started out with my weather app saying rain was concluding and was not supposed to rain for the next 4 hours...but the skies opened up around halfway through with a full deluge.   Slow and easy and likewise trudging through some deep flash flooding type run off.  

AM - a little less than 4.5 miles with Dan from his house.  Very easy effort - good to get a couple of runs in with him when he's feeling like his knee is up to it. 

Seems like a just a few years ago I was running daily with Dan and my dog Finn - and now Finn's been gone for over a year and Dan's knee is deteriorating to the point at which I think my runs with him will be fewer and fewer.  

AM - treadmill tempo workout.   2 mile warm up then 25 mins at tempo pace then a short cool down.   Tempo pace determined by HR was around 7 min pace today.   Had a little challenge with connecting the HR to the Zwift app paired with the Apple Watch - so ended up just viewing the HR on my watch and otherwise using the app for recording the distance and pace.   Treadmill was noticably louder this morning...its 12 years old.  May be reaching its end of life or in need of a repair/tune-up.  Good workout overall.  Benefited from the nicer temps indoors of course. 

AM - just under 5.5 miles slow and easy on the Dinsmore/East Bluff route - which is pretty hilly.  

AM - 4.75 miles on the Milton Trail with Dan.  I arrived earlier than him, so did a little jog/warm-up for about a half mile before we got started.  Easy effort - he's now resigned that his knee will only continue to deteriorate and though he had PRP he thinks the relief will be fleeting if at all.  So, we will run together when he's feeling up to it.  We had not seen each other in over two weeks, with us having consecutive weeks of vacation/out of town travel that did not overlap at all.   Good to catch up.   

Travel day - no running.