Bret

AM - 4.75 miles on the trail with Dan.  Felt much better today than yesterday - had been nutrition and better shoes.  

AM - 4.5 miles with Dan on the Milton Trail.  At the suggestion of Chat GPT I switched to Saucony Rides that I used to run in to alleviate the lateral foot callus/discomfort - and it was effective for that - but also, now my quads are sore from additional fatigue that the FuelCell's carbon plate was absorbing?  I plan to alternate/rotate shoes - for faster or longer efforts use the NB FuelCells and for shorter, easier training runs, use the Rides.  At least that's my current plan. 

PM - 5.5 miles at lunchtime as I was taking my daughter and grandkids to the airport this morning when I would normally run.  Much warmer midday - stayed mostly on the trail and a little in East Bluff.  Did about 1500 meters of indoor rowing afterwards.  

AM - 8 easy/low intensity miles with Dan and Darryl through Crabapple and Milton HS - including their cross country course in the woods.  Dan wrapped up a little over 5 miles in, and then Darryl and I continued for a few more including a couple of laps on the middle school track.  Good conversation - light effort but not too light. 

AM - 5 slow easy miles in the rain before church. 

AM - 4.25 miles with Dan on the Milton Trail.  Good bit cooler today with a front having passed through yesterday.   Ran in the new Saucony Ride 18's - which were fine and comfortable.  These were my standard training shoes for a number of years.  I am returning to them because of the lateral midfoot discomfort being aggravated on the left foot from the NB Fuelcells.   The trade off is not having any carbon fiber plate, my upper legs endure much more fatigue.  Once the foot situation settles down a bit more, I may rotate these two shoes. 

AM - a little over 5 miles this morning solo up Dinsmore and through East Bluff and back.  Temperatures the last two days in the upper 40's is almost ideal for a morning run.  The new Rides were comfortable although my pace per mile is a bit slower - but I am not setting records or racing - so I should be pleased to run pain free.  

AM - 5 miles with Dan in WC.  Pace was on the quicker side for Dan - good conversation. 

AM - Thursday tempo run with Dan at Milton HS.   Nice controlled effort, coversational but pushing it - and in the last mile where we do a couple of laps on the track before heading to the cars, Dan said he wanted to cool down but urged me to continue, I ended up with a sub 7 min mile - still with a solid controlled effort.  Weather was perfect again and the route is nearly flat.  Ran in the NB Fuel Cell racers which probably help too.   Super energized afterwards about it.  Not that I am training for a race or anything, but every now and then when you have a run where things just click, it is a good day. 

AM - 3.25 miles easy with Dan and Greg from Starbucks and into North Park and around the lacrosse turf feield a few times.   Greg just surpassed his longest running streak of 466 days and asked us to join him today for that.   He cannot decide if he should end the streak now that he exceeded his past personal record - he's having some overuse niggles that are pushing him in that direction.   Perfect weather and a nice run with good conversation and celebration.  

AM - 10 miles solo today - perfect weather - nice solitude type run with ample springtime birdsong and mist rising up from the valley streams in the early morning moonlight. 

AM - 5 miles easy recovery effort before church.  

AM - very easy run with Dan and Rosie from Dan's house today.  Rosie was fairly incooperative and more interested in sniffing and going so slowly that Dan was frustrated with her.  But it was fine, as I probably needed a very light run anyway.  

AM - 6 miles solo today through WC and the Grove neighborhood and back.  Decent effort.   Read the Morning Shakeout and the piece about running without headphones, music or podcasts and how you should consider being intentional about being in your own head at times on runs.  I think I have been running for over 45 years - and seldom do I go outside on a run with music or an audio book.  On a treadmill, I would say the opposite is true.  

AM - 4.75 miles with Dan on the Nix Road route.  Good run and conversation. 

AM - 4.75 miles on the trail with Dan, slightly faster pace than usual for this route - he was hoping to bring Rosie, but she was more interested in sleeping.  

AM - 5.75 miles slower than normal for me on the Dinsmore East Bluff route.   Low energy today for some reason. 

AM - 10 miles solo today. Did the Taylor road Triple Crown route and added a little on Wood to get to 10.  Felt slow and clunky and never really got rolling - nor did I feel comfortable.  Kind of an off run today. 

AM - 4.5 miles very easy on the treadmill due to some rainy and cold windy conditions outside this morning. 

AM - 4.25 miles with Dan on the Milton Trail this morning.  Temps in the upper 30's in sharp contrast to Saturday where it was in the 60's early morning.   

AM - 5.25 miles in the neighborhood.  Great weather.  Tracked all of my friends who were running yesterday in Boston - everyone had good solid races - 2 of them had PR's.  Definitely a little fomo for me this year, but I am still good with my decision to retire from marathons. 

AM - 5 miles tempo/threshold effort at Milton HS.  I am in a pattern of doing some faster miles at the school every week to 10 days.  It is as flat a route as I can find here - the permitter of the school parking lots is about a mile and then in the last loop I do a couple of laps on the middle school track.  Did this solo today and averaged right at 7:30 pace - with the last 3 miles at 7:15 pace.  It was an honest hard effort and about what I would expect to run in a 10k race.  Pleased with this for my age today (will turn 60 in a couple of months) - but at the same time sort of bittersweet that this would have been a marathon pace for me even 5 years ago.   Cannot escape father time.  

AM - 3.75 very easy miles with Dan and Rosie on the trail.  Recovery effort following yesterday's tempo run. Little stiff and some niggles in the legs to start, but the gradual warm up was perfect to allow for a comfortable latter half.  

AM - 5.25 miles in the neighborhood and on the WC golf course.   Felt really crappy today.  Could not get moving and probably should have run to feel and without my watch.  

AM - 9 miles with Dan and Darryl from Dan's house, out Providence up Birmingham HWY and back along the Milton Trail.  Darryl and I did the Summit hill out and backs as Dan returned home.  Decent effort.  Good conversation. 

AM - a little under 4.25 miles very easy recovery effort this morning before church. 

Day off for business travel. 

AM - 5.5 miles in Hollywood Florida.  Here on business for board meetings and my company's annual user conference.  Warm and humid but really not too bad at all with a light sea breeze. Loved the absolute flatness of the roads with the occasional draw bridge.  

AM - 5 miles along the Hollywood beach broad walk and back.   Nice walking a cycling path between the beach and the little kitschy shops and restaurants.  The ended up running a little too hard for the conditions. 

AM - 5 miles on a slightly different route than I had done the first day here - away from the beach to avoid another out and back route.   Ran a little easier today - the humidity acclimation would take another few weeks, I suppose to not impact my HR as it has done so the last couple of days.  But I head home this afternoon and will enjoy milder conditions in Atlanta for at least a few more weeks.