Easy 6.0 miles along the main road in front of the beach in Melbourne.  Weather was comfortable but more humid.  No issues with the blister from yesterday at all.

In NYC again this week - arrived late yesterday evening right before the announcement about OBL.  Interesting morning - I went to the elevator to head out for a run, but the elevators would not work - so I went back to my room and tried to call the front desk, customer service, room service etc...with no answer.  Got a little nervous but ended up connecting to the operator who told me the elevators were out due to electrical problems, and that they would send someone up on a service elevator for me.  Got tired of waiting - so I started my workout this morning with a downstairs effort of 36 floors.  Had a quick paced run in the park - not quite MRP but a strong effort nonetheless. 

(Elevators were working upon my return.)

Around the Central Park Reservoir this morning - 10 x 400 at 5:20 pace with 400 rest following at 2 mile warm up and 1 mile cool down.  Following strength and plyos that I did yesterday evening, my legs were a bit wobbly after this morning's workout. 

Planned to go easy-ish this morning but after the first mile in the Park I was compelled to run faster than planned.  Competitive pride or something just won't allow me to let any recreational runners in the Park "beat" me (even though technically there is no race going on).  So I ended up running most of my miles close to 7 min pace even on the rolling hills in the north section.  Temperatures were mild but a cold front was bearing down and arrived with rain right after I finished.  Went out to lunch later and with the rain, the temps must have dropped 15 to 20 degrees.  Miserably damp and chilly - yuck. 

Today should be my last day in NYC for a while as the trial is set to conclude with closing arguments tomorrow. 

AM - easy 4 miles at home, with core/plyos/strength training thereafter.  Ran without my watch this morning and really just enjoyed a relaxing run.

PM - late lunch - 7 miles around Carillon office park and Feathersound followed by 6 striders.  Began the run in a light rain and then the sun came out toward the end, making for a rather muggy and humid condition. 

PM - 10.5 miles up the Belcher extension to Helen Ellis Hospital and then back down the Pinellas trail with an extra loop in my neighborhood  at the end.  Warm day, but low humidity made it very nice.  Legs were a bit sore from plyos and core work yesterday.

AM - early start - did 4 miles easy in the vibrams and then did 45 mins of plyos/strength and core work.  Will do a lunchtime run as well.  Took off yesterday for mother's day events.

PM - lunchtime run on the treadmill (because it is oppressively hot outside now) - 6 miles at moderate pace - able to squeeze in this run between meetings.

AM - easy 3.0 miles followed by 45 mins of core/strength work.  (Committed to consistently do the core work for the next couple of months).

PM - lunchtime run of about 6.0 miles through Carillon Office Park and Feathersound with Richie.  Was good running with him today as I was a bit sore and heavy legged from the plyos yesterday and fortunately he was the same after a hard track workout yesterday.  So, we chatted and even stopped and stretched a few times.  Quite hot out today nearly 90 degrees and humid too. 

AM - 45 mins of core/plyos.

PM - Lunchtime workout - 10 x 400 at 78-79 secs with 400 walk/jog rest after a 2 mile warm up and 1 mile cool down.  Did these on the treadmill at 1 % grade at 11.4 mph.  Rest time was generally around 2.5 mins to cover the quarter.  Felt reasonably solid for the whole workout.  Thought about doing just 8 but convinced myself to push through. 

AM - easy core work for 30 mins

PM - Lunchtime - squeezed in an easy 4 miles at the gymn between meetings.  Actually got off the treadmill and dialed into a conference call while cooling down.  Too busy today.

Planning to do a race this weekend - so the easy day was probably good anyway.

Just read this on a Cool Running Facebook post - thought it was good.

We run.

4 miles easy shake out run in San Francisco.  Long travel day with some delays - so it took me nearly 10 hours to get here.  Had trouble getting my race number and packet too.  They allegedly mailed it to me, but I never received it.  So, I was given an alternate number and chip, which I am a bit skeptical about - as there is nothing tying my name to this new number.  Oh well, I am just running the race for the experience anyway.

Fun experience this morning.  Richie and I were seeded and subseeded (respectively) runners in this 100th annivesary of the Bay to Breakers.  Over 50,000 participants this year.  Course is a bit challenging with a gradual incline in the first mile which then moves into a significant climb which is purportedly an 11.5% grade from about 2.5 miles to just past the 3 mile mark - with a few rolling hills thereafter until 5.5 miles where the course heads to a gradual downhill to the finish.

Richie was well trained and really had his mind set on running very well - whereas I was not really looking for a time goal, but wanted to enjoy the experience and get a good workout in.  So, I agreed to pace him through the first couple of miles to keep his pace controlled and then let him go after that. 

We came through the first mile at 6:11 and as we got to about the 2 mile mark I told him, I needed to back off but that he was really breathing well and seemed very comfortable at that pace. 

I timed my release and slowed pace pretty well as we hit the hill on Hayes street I relaxed and eased my way up the hill, careful not to go too hard.  Mile splits for 3 and 4 were slow - 7:45 and then 6:57 and as the race began to head downhill I had some fun with it - running 6:10s through to the finish - last half mile was at 5:45 pace.

The race is a quite an event with lots of costumes and the absence of clothing for a number of folks.  Where we were running it was mostly just normal competitive runners, but the photos of the race behind us are crazy.

AM - in San Francisco this morning.  Richie and I went out for an easy recovery run, and though we had only intended to run a few miles, we both felt good and the weather was nice, so we ended up running 8 miles along the Embarcadero and along the Bay.  As we were nearing the end of the run, we saw this guy running toward us, and Richie remarked,  "look at this guy, I bet he ran the race yesterday, he looks fast."  At that very moment we both realized it was Meb Kefelzghi and said to each other, "hey that's Meb!"  So, he had just passed us and saw that we had recognized him, and we both hollered to him and he acknowledged and waved back.  So then Richie decided we should go run with him.  We turned around and started to try to catch him.  We were running hard and were not making up any ground on him.  He must have been doing his recovery run at like 6 min pace.  So we gave up the chase and headed back to the hotel.   Funny story though.

PM - lunchtime run 7.5 miles with Richie around Feathersound.  My flight back from San Francisco was delayed yesterday afternoon and as a result I did not arrive home until 3 am.  Up at 6:15 to start the day.  Felt fine though - and we had a good run in some very unseasonably pleasant weather for Florida. 

PM - lunchtime run - 5 miles easy to moderate followed by 6 striders.  I did a core/plyo workout this morning before work.  Got 8 hours of sleep. Feeling good.

PM - lunchtime run - workout.  5 miles tempo run - at 6:30 pace.  Richie asked me to do this workout with him today.  It was supposed to be 6 miles but the 86 degree temps seemed to sap our strength pretty well - so it became 5.  Tough workout all things considered, but we pretty much hit the splits - 6:36, 6:30, 6:24, 6:31 and 6:41.  One mile warm up and one mile cool down.

Taking my bride of 21 years to the SandPearl Resort on Clearwater Beach for the weekend to celebrate our anniversary today.  Gonna be a nice weekend.  

PM - 4 miles easy to moderate on Clearwater Beach.  Enjoying a relaxing weekend with Tracy at the SandPearl.  Used the Vibrams for the run.  Legs felt a little heavy from yesterday, but loosened up after about a mile.

PM - easy 6.0 miles after a day at the beach.  Pretty dehydrated to start on a hot afternoon made for a rather unpleasant run - but I should have expected that.  My quads are quite heavy, not sure if that is from the beach running, plyos or massage yesterday or from 9 days of running without a rest day.  Either way, I am going to take tomorrow off.

AM - plyos and core work. 

PM  - Lunchtime on the treadmill (over 90 degrees outside now - it is too hot and I am too old).  5.5 miles easy to moderate.  Felt good after a day off.  Was short on time, so will do some additional miles this evening.

AM - 4 miles easy then 40 mins of plyos, strength and core work.  Noticed some soreness on the top of my left foot where I previously had a stress fracture.  Will keep an eye on it.  Possible that plyos or beach running could have caused some slight inury here.  Doing a treadmill workout at lunch - will see if there is any soreness during that workout.

PM - lunchtime workout on the treadmill.  2 mile w/u then 4 miles at MP and then 1 mile at Threshold pace and then 1 mile c/d.   This is a good workout for me to measure progress.  Right now MP is manageable but not "easy" - if I do this workout about 1 week out from a goal race - or something like it (usually go about 6-8 miles at MP), if the MP segment is such that I feel like I could go forever and at an aerobic HR - it is a great confidence builder and shows my fitness progress.  Funny thing about this run today was that the T pace was really not significantly harder to me, whereas I felt the MP pace felt a little be harder than it should.

Anyway, no pain or soreness in the foot in the warm up or during the workout.  Notice a little something as I walked back to my office as I climbed the stairs - so I will keep it on the radar. 

AM - plyos/core/strength work for 40 mins.

PM - Lunchtime run - recovery 6.0 miles around Carillon Office park.  Ran through two parking structures to keep out of the heat and to get a few "hills" into my run.  Very heavy legged today.  Debating on whether to get a few more miles in later this evening as I had limited time at lunch today.

AM - easy core work and stretching for 30 mins.

PM - lunchtime workout on treadmill.  2 mile warm up then 2 x 200 @ 40 secs with 200 recovery; 3 x 1000 @ 6:15 ppm with 1 min rest; 2 x 200 @ 40 secs with 200 recovery; then 2. 5 mile cool down.  This was a good workout for leg turnover with some speed play stresses bouncing from easy to vo2 max  to threshold and back.  Not a huge volume (only 2 miles or so of actual speed work) but that was perfect for today as I was feeling a little bit sore yesterday, so this got me a quality workout without feeling beat up.

AM - 3 miles easy then 40 mins of core/plyos and strength work.  Recovery run planned for lunchtime.

PM - 7.0 miles easy to moderate on the treadmill.  Felt a little bit weary around the middle of this one.  Maybe as a result of being on a treadmill. 

AM - got up dark and early to beat the heat - without too much success as it was 78 degrees at 4:45 am with 80% humidity.  Did 4 four mile loops that went by my house each lap so that I could get some fluids.  Around the beginning of the third lap my shoes were completely soaked with sweat - so I squished the rest of the way.  Little tough heading back out to the succeeding laps as I got my drinks in my driveway (would have been easier to just go inside) but I think it was a good mental toughness exercise in the end.  Run was not great but wasn't terrible either.  Solid week of training. 

AM - got a late start this morning, but got 8 hours of sleep.  10 miles easy, south on County Rd 1 to Spanish Hills and then back North on Belcher with a loop through my neighborhood.  Stayed mostly shaded and actually the temp and humidity with a cool breeze made this a much more comfortable run than when I ran before sunrise on Saturday.  Did core/plyo work for 40 mins after and am headed now to a barbeque for the holiday with friends in Tampa.

AM - easy 3 mile run followed by 40 mins of core/plyos.  Will do a workout at lunch for my main set today.

PM - Lunchtime on the treadmill - 12 min warm up then 3 miles at Threshold pace (6:22); 5 min rest at 7:45 pace; 2 miles at T pace; 4 min rest at 7:45 pace; 1 mile at T pace; 10 mins at 7:45 pace.  Total was about 9.5 miles.  Good workout.  I had planned to do an interval at 1.5 miles before the 1 mile but was feeling the stress of the workout and it would have added enough time for me to stress out getting back to my desk in time for a call, so I skipped it.  Still got six quality miles in and was pleased with the my ability to manage that pace / volume.