Bret

AM - 6 miles with Dan and the dogs on the horse trail roads.   Dan was cautious about a hamstring flare-up and so we moved slowly for a couple of miles and then he decided that was enough for him.   Finn and I continued and increased the pace as we got warmer.   Foot was less of a problem today than the last two days.   Hope this turns into a trend - :) 

PM - 2000 meters of indoor rowing followed by a 2 mile jog on the treadmill. 

AM - 5.5 miles with Finn in the neighborhood and partly on the golf course - slowly.   Yoga and stretching afterward. 

AM - 6 miles on the treadmill - steady rain and mid 40's - just did not feel like running outdoors in that. 
 

PM - 2000 meters of indoor rowing and then 2 miles on the treadmill.  Last mile was 7:15 and felt pretty easy.  

AM - 6 miles in the rain with Finn - temps were in the mid-50's and Finn had no exercise yesterday - so I decided not to use the treadmill this morning - though it was tempting.  Ended up being a decent run despite getting acclimated to the cool rain at the start. 

AM - 15 miles this morning - decent effort - quite cold at the start.   Finn ran with me and we met Dan and his dog Rosie around 4 miles and then we ran about 4 mile together around the horse farm roads.  Dan's hamstring has been giving him difficulty - so when we got to his car, I had him bring Finn back home as he'd already done 8 miles and then I continued on for another 7 mostly on the dirt roads. 

AM - easy 3 mile shakeout on the former golf course - which is still under construction in the conversion to a looped trail - passive greenspace.   Lots of rains on Thursday and Friday - and then very cold temps yesterday and today created some favorable-for running traction - frozen red clay mud - in some low lying places that would have been quite messy if warmer.   Had Finn entirely off-lead with the combo e-collars of Fi and Dogtra - neither of which are ideal separately or even together.   But he had a blast.   

PM - 2000 meters of indoor rowing followed by 4.5 miles on the treadmill at a quicker pace  

AM - 5 miles with Finn in the neighborhood and with a little on the golf course.  Yoga session following. 

PM - 2500 meters of indoor rowing - then 3 miles on the treadmill. 

AM - 5.5 miles or so with Dan and with Finn on the dirt roads of Brittle Summit and Wood.  Cannot remember the last time I did not need tights to run in the morning - so many sub-freezing days in a row it seems.  Ready for some warmer temps. 

AM - 5.5 miles with Dan and Finn in the WC neighborhood - partly on the golf course - temps still below 30 degrees again today.   I did not do a second run or rowing yesterday - as my legs were feeling some fatigue and achiness in the peroneal tendons - which I am attributing to the ramp up of mileage volume over the last couple of weeks.   I think the additional rest was somewhat helpful. 
 

PM - 2.5 miles with on the treadmill after my workday.  

AM - 6.25 miles with Finn through Wood Valley.   Right foot tendon on the top of the foot near the ankle is achy and somewhat painful - probably tendonitis.  

AM - 6 miles with Dan and the dogs at the horse farm dirt road trails.  

PM - in Stowe Vermont for a Valentines weekend with Tracy - got out for a run when she was getting a massage.  There was a good amount of snow on the ground from last week but it was warmer yesterday and today so it was melting and slushy.  Really had little plan of where to run - so I just explored.  Whenever the sidewalks or bike trails that were plowed ended I would turn around and head in another direction. Good way to see the quaint little town.  

AM - 15 miles on the treadmill at the hotel in Stowe Vermont.  Very cold outside - and really unfamiliar with the area to put together a long run outside.

AM - just under 3 miles in Stowe.  Frigid temps - 1 degree with a wind chill of -14 light snow with a coating on the surface.   Bundled up and made the best of it before we head home.  

AM - 5 miles with Dan and the dogs in the WC neighborhood.    It was 30 degrees but that was literally nearly 30 degrees warmer than my run in Stowe yesterday.  

AM - ran with Dan and the dogs from his house.  First day in shorts in a while - with temps in the low 40's.   Had a "run-in" with a maintenance guy when we ran around the perimeter of a private school - wherein we were rudely informed that the "owner does not permit dogs on the property" - and so we apologized and told him it was the first time we'd run on the campus and were not aware of the rules.  Dan then said sarcastically - thanks for being so welcoming to your religious private school - to which the maintenance dude shouted "you're not welcome!!".   :) 

PM - 2000 meters of indoor rowing followed by 2.25 miles on the treadmill.   Last mile about 7 min pace give or take.  

AM - 6 miles with Dan and the dogs on the horsetrail roads.

AM - just under 7.75 miles with Greg and the dogs - on the trails.   Colder and windier today - Greg's training pace is about a minute faster per mile than Dan's.   So this was a bit longer and a good bit faster than yesterday.  Good run though.  

AM - 3 miles with Finn in the neighborhood.   I was not going to run this morning - as we had guests coming over for a brunch - but Finn's routine of a run every morning really had him stalking me and begging to go out.  

PM - 18 miles on the Forsyth Trail from Fowler Park north to the terminus in Cumming.   Never have run beyond where the very steep hills begin around the 5 mile mark going north.  Quite a bit of climbing as it turns out.  Some nice areas though and a huge panoramic vista near the end made it worthwhile.   Last 4 miles were relatively flat and so I ran a bit faster to finish - but my legs were about dead at the end.  

AM - 3.25 miles on the former golf course - still under construction.  Icy mud in spots - nearly fell slipping on a few icy areas.  Finn was off-lead and probably ran twice as far as me.  

AM - 5.5 miles with Finn mostly on the WC golf course - to give my legs some more recovery on soft surfaces.   Slow going, not as cold today.   

AM - 5 miles with Dan and the dogs from his place - wet roads from overnight rains, but actually on the warm side with temps in the 50's.  
 

PM - treadmill workout 5 x 800 @ 3:05 pace with 3 min rest.  Mile warmup and half mile cool down.  Felt reasonably comfortable with this.  Will see how my recovery is doing in the next couple of days.  

AM - just under 6 miles with Finn on the horsetrail roads - got caught in a pretty steady rain for the last couple of miles but it was warm, in the 60's today so the rain was not uncomfortable.   Left foot was a bit achy and felt like the ball of the foot was a little swollen and the left hamstring was also achy - which was probably from yesterday's treadmill workout.   We were both filthy with the dirt road / mud and rain when we finished.  Finn got a somewhat overdue bath to clean up when we got home.  

AM - low energy levels this morning - shuffled through 5 slow miles with Finn in a damp/mist run in the neighborhood and on the golf course.   Everything is really wet and saturated from rains over the last week.  

AM - 5 miles with Dan and the dogs through the WC neighborhood and partly on the golf course.  Rainy at the end.   

AM - 18.5 miles from my house today.  Started with Dan and the dogs for the first 5 miles and then Dan left with Rosie for a meeting and I left Finn at the house because I didn't want him running that far - and I continued on for another 13.5 hilly miles.  Bright sunshine got me a little dehydrated in the last several miles.  Good effort.  Napped for like an hour after a shower and some food.  

AM - 3.25 miles in a cold rain with Finn before church.  

AM - 6.25 miles with Finn before my workday.