Bret

AM - decent long run this morning with Darryl.  The larger Saturday morning group was scattered in response to texts on Friday evening so the two of us just decided to do our own thing - in which I ran from my place to his, and structured a longer loop back near my house and he ran back to his.   Took Finn for a short 1 mile loop before heading out to meet Darryl who just moved into his house which is about 3 miles away just past Bell Memorial Park.   Had a nice relaxed effort with him with some good conversation.  Ended-up just short of 12 miles today.

AM - just under 5 miles in the neighborhood with Finn before church.  Cold again...

AM - 5.5 miles with Finn out to the Groves development through the neighborhood.  Upper 20's this morning...I know its early March, but it feels like the temperatures should be moderating more than they have been.

AM - 4.25 miles with Dan and Finn from Dan's house.  He probably should not have run today with his hamstring injury - but he had taken 9 days off and thought it felt ok to run.  He was fine for the first couple of miles but then we had to walk and jog.  Good to catch up with him nonetheless.  

AM - 6 miles with Finn in the neighborhood.  Felt a little sluggish today and the perceived effort did not match the pace or HR.  

AM -  5 miles on the treadmill.   Just not in the mood to run in 30 mph wind gusts with freezing temps today. 

AM - 5 miles on the trail with Finn. 

AM - did 2 miles with Finn in the neighborhood to give him some exercise and then met the guys in downtown Alpharetta and did another 12.5 miles, which were fairly fast in the low 8 min pace with a few under 8 mins.  Last several miles required some concentration to maintain.  Ben was going to do 17 and Greg did a few more with him.  Good effort today. 

AM - recovery effort 5 miles with Finn on the Nox road route. 

AM - 4.5 miles on the treadmill as it was raining and 44 degrees outside.   Ran a little easier and slightly shorter - as I really only run on the 'mill when it is raining and my legs are not as used to the treadmill as when I ran on it fairly regularly several years ago.  

AM -  5 miles on a somewhat chilly morning just under 40 degrees.  Wore my gloves with the handwarmers, but no tights.  Stayed in the neighborhood and pace was easy, but I felt fairly recovered from Saturday's harder longer run.   My pace on easy days now is much slower in comparison to a few years ago - but I am healthy and have no injuries and so I am ok with that. 

AM - just shy of 5.25 miles this morning with Finn on a variation of the Milton Trail starting on Freemanville up to Summit and Brittle then back on Philip's Circle and Wood Rd.  This DST has left it so dark from start to finish on the run.   Moon was bright and yellow on the horizon not quite full but close.   Felt smooth and no aches or pains and lacking any feel of inflammation - so much so, that it was noticeable.   First mile was uphill and slow as a warm up but the rest of the miles were at a good pace.  Finn seemed a little off this morning.

AM - 5 miles with Finn on the trail - a bit early since he got me up ahead of my alarm - slightly warmer - trail was not too bad - though still under pretty heavy construction around the ponds - and it seems that they still have work to do on drainage - with some low spots and standing water from rains all the way back to Monday still there.   

AM - 4.25 very easy run/walk miles with Dan and the dogs from his house.  He's easing back into running after a few weeks off for a tweaked hamstring.   The effort this morning seemed to be well tolerated by his hamstring and it was good to catch up with him after so many days of not connecting on a daily basis. 

AM - 2 miles with Finn and then met the group at Summit and got 11.5 miles in - fairly fast and lots of elevation.  I think Ben did 23 today and was very solid in his effort - preparing for Boston in a few weeks - he's aiming for a sub 3 time.   I ran with him and Greg up front - everyone else dropped - I peeled off when I knew I would have close to 14 miles total.  It was a fairly intense effort for mwith GAP pace under 8 mins and avg HR of 150 in much warmer temps at right around 60 degrees.  

AM - slightly less than 4 miles with Dan and Finn in the neighborhood going with a run/walk approach for Dan's hamstring injury recovery.  It was actually perfect for me after a hard long run with elevation yesterday and 2 days of yard work.  Big storms came through overnight keeping Finn on high alert for a few hours - fortunately we had just rain and wind with some lightning- but nothing more serious and really nothing in the way of damage.  

AM - just under 5 miles this morning on the Nix route with Finn.  Considerably colder today and with winds at 15 mph - the feels like temp was 26.  Saturday I ran shirtless, today I had two shirts and wore tights.  Such is the Spring in Atlanta. 

AM - 3.75 miles on the trail with Dan - doing a run/wak thing for him every other day to recover from his hamstring injury.   Probably will do something later today to get a few more miles in. 

PM - I did a workout on the treadmill - 2 x mile; and 1 x 800 with a full recovery in between with a mile warm up and short cool down.   Felt good to run with some speed - I do not think I have done a workout in ages.   The miles were just sub 7 and the half was at 3:20 pace - but I really enjoyed it.  

AM - 5 miles easy through East Bluff with Finn on a chilly morning.  Enjoyed the solitude of that neighborhood in the dark. 

AM - another walk/run with Dan and the dogs helping him recover from his hamstring issue.  We definitely ran much more today - and he seems to be improving.  The slow pace is good for him to gradually strengthen and it is a nice break for me to do these less intense effort - though I feel like I still need to run again later today.  

AM - a little over 5 miles this morning.  Quite cold again just around freezing with lower "feels-like" temps - but I feel like this may be the last really cold morning now for a while - at least according to my weather app.   Decent effort with just Finn today.  

AM - did a short run to give Finn a little exercise then met Greg at the Greenway and we did about 14.5 miles - and at a fairly fast pace- averaging 7:45.  Temps were cold but not as cold as yesterday.  Good effort today. 

AM - easy run/walk on the trail with Dan and the dogs allowing for his gradual hamstring recovery.  

AM - 5.5 miles on the hotel treadmill in DC.  Raining this morning - and no backup shoes or clothes for a run in the rain today to allow a run tomorrow - so I stayed inside today.  

AM - 7.25 miles in DC along the Mount Vernon trail along the Potomac from Crystal City - up to the bridges over to the Tidal Basin - for photos of the cherry blossoms at sunrise.  Cold, but great run. 

AM - 4.5 miles with Dan on the trail.  

AM - 4 miles on the trail with Dan.

AM - 4.25 miles in Stow, Mass - the small town outside of Boston where Riley and Sam just moved into their new home.   Very New England rural area - nice run with her dog Molly to this flood management conservation area called Delaney Pond.   Good to catch up with her and spend some time in their house with some minor home improvement projects.  

No run this morning - rain / snow and only one set of shoes - and Riley wanted to run tomorrow. 

AM - cold drizzle / icy run with Riley and Molly in her new town outside of Boston down to the Delaney watershed pond and trail area.   Molly was off-lead on the trails and had a blast. 

AM - 4.25 miles with Dan on the Milton Trail.   Good run for Dan with very little walking for his hamstring.  Quite warm - shirtless run.   Weather coming in midday with thunderstorms expected.