Bret

AM - 16 mile long run this morning.  A bit on the slow side - but I felt solid the whole run. Slightly lower dew point and the smell of freshly cut lawns and pleasant scenery made for a good run.  

PM - 10 miles on the treadmill before some work-related travel.

AM - had a nice run along the Mississippi River this morning in St. Paul, MN, just a shade under 9 miles.  I ran along this same trail about 3 years ago, in the month of October, and it was at least 50 degrees colder than today with zero vegetation on trees and the windy whipping around at high velocity.  Today was very pleasant, in the low 60's and dew point under 50 - and the trail was under a canopy of trees at several points.  Even encountered a flock or a gaggle (or whatever the proper nomenclature is) of wild turkeys.  

AM - 3.5 miles on the golf course this morning.  Vibram footed.

PM - Lunchtime treadmill workout.  10 x 3:00 min at HM/15k pace with 2 min jog - warm up and short cool down.  Good solid effort - pace was right at 6:30 per mile pace - and HR indicative of a sub-AT effort generally in the last 60 to 80 seconds of each rep.  

PM - had an early flight to Pittsburgh - so no AM run.  Headed out before dinner and ran along 2 of the three rivers - on a trail along the Ohio and Allegeny - in front of PNC Park (ahead of an evening game for the Pirates) and Heintz field.  Please running weather - for an easy 10 miles.

AM - 10 miles along a few of the riverfront trails in Pittsburgh.  Felt a bit off this morning - so it was kind of a grind.

AM - 3.5 miles easy on the golf course before work this morning.

PM - Lunchtime workout.  On the treadmill - uptempo for 6 miles with the last mile at MP - with about 1.5 miles warm up.  Averaged about 7:05 for the first 5 miles and then 6:49 for the last mile.  Decent effort - HR was a bit higher than I would have wanted for this pace - but the gym temp was higher than normal, and I was a bit dehydrated to begin the workout.

AM - 3.5 miles easy. Then 2 miles of walking with Finn. 

PM - 10 miles easy on the treadmill in the afternoon.  Helped my daughter get her classroom ready for her first teaching job - students start on Monday at Milton High. She's teaching AP World History.  As I walked out of the school building the boys and girls cross country teams were doing a post run stretching session.  I was impressed to see easily over 100 runners.  Cannot recall ever seeing that many on teams when I was running in high school.  

AM - 3.5 miles in the morning before church on the golf course.

PM - drove up to Lake Toxaway, NC to meet Richie and to stay at his friend, Mike's place on the lake.  Running camp of sorts.  Did 9 miles around part of the lake.  Good run and nice catching up with Richie and meeting Mike for the first time.  Long run tomorrow morning.

AM - got up early with Richie and Mike and ventured out for a long run around Lake Toxaway.  Very scenic with lots of rolling hils and a couple of climbs.  Pretty tuckered out afterwards, but a good run with the guys.  Headed back home afterwards.

AM - 3.5 miles easy on the golf course with Finn.  Legs appropriately a bit fatigued from the hilly long run yesterday.  Used the night time PF splint (evidently properly this time) and had really no discomfort in the left heel this morning. 

PM - only a brief window of time at lunch to squeeze in 5 miles on the treadmill.

PM - lunchtime workout on the treadmill.  6 x 5:00 @ HM pace with a 4 minute rest.  15 min. warm up and a mile cool down.  Felt pleased with the way I felt and the pace I was able to consistently maintain in the HR zone of 75-80% HRR - which was between 6:31 and 6:35 mpm.  

AM - 4.25 miles easy on the golf course with Finn this morning before work.  Pleasant weather today, with much lower dp and humidity.  Saw some of the meteor shower remnants before sunrise.

PM - 8.25 miles at lunchtime outside today.  Warm, but not nearly as hot and humid as it has been - made for a nice run in the area around the perimeter.  

AM - 3.0 miles easy on the golf course in a light rain this morning before work.

PM - lunchtime workout on the treadmill.  2 x 4 miles at MP with a 400 rest.  I was actually planning to do a full recovery between reps, but felt as though I should resume after 400 meters, so I did.  Pleased with my effort and HR - which although it crept up a bit very gradually at the end - was in a good range for me.  

AM - about 4.5 miles easy with Finn around the golf course this morning.  

PM - 7.25 miles around the local neighborhood in the evening.  

PM - 19 miles on the treadmill for my long run today.  Too warm and humid outside for a long run this afternoon, plus I was having some GI issues and potentially had a need for a bathroom nearby - so indoor treadmil miles was the answer.  Watched some soccer and then the PGA Championship while listening to an audiobook.  

AM - very slow 3.25 miles this morning with Finn on the golf course in the dark with some light rain.

PM - 7.25 miles on the treadmill at lunchtime.  Energy levels are on the low side today.

PM - lunchtime workout - 2 x 2 miles at MP with a 5 min rest between.  Warm up and cool down - all on the treadmill.  This was very manageable today for me with good HR and pace at 6:45-to 6:49.  

AM - about 4.5 miles this morning with Finn on the golf course. 

PM - 8 miles on the treadmill at lunchtime. 

AM - so I did not feel like doing a morning run today - as I awoke a little tired and fatigued - but my dog, Finn was having none of it.  He whined and cajoled - essentially imploring me to venture out into the dark and rain with him.  So we did.  3 miles easy.  

PM - lunchtime workout on the treadmill.  1 mile warm up then 8 miles uptempo with the last mile at MP.  Avg pace 7:05.    Decent effort.  A bit higher on the HR then I would have liked - but I also probably should have taken an extra day of rest/easy running before hitting this.  Pleased nonetheless.  Easy aerobic running through the weekend planned.

PM - a little over 8 miles on a steamy warm lunchtime run.

AM - got a late start this morning - very hilly route - and an untimely fall between miles 13 and 14 but it is in the books.  20.25 miles.

AM - 3.5 miles in the morning easy.

PM - 6.5 miles on the golf course on a muggy day following morning storms. Did some indoor rowing too. 

AM - 3 miles with Finn in the neighborhood.  I had planned to run a bit further, but we ran into Dan who was out running with his dog, Lucy - actually about to finish up his run - and so we ran together for about a half mile or more - but Dan and his dog were running at a brisk pace - which was fine - but when we parted ways, Finn was out of gas.  I usually run with Finn on the golf course's softer surface and much slower - and because we were on the roads - I wasn't sure if he was tired from the pace or sore from the pavement - so I decided to cut things short and bring him home.  Rare to see Finn out of energy.  Good to catch up with Dan - however brief it was.  We can never seem to sync-up well for training together.  We resolved to make a renewed effort to do so.

PM - just time enough to squeeze in 6.5 miles on the treadmill at lunchtime.

AM - 3.25 miles with Finn in the cool dark and wet golf course.  

PM - good lunchtime workout on the treadmill.  5x(Mile@MP, Mile @ MP+1:00).  Short 1 mile warm up and nearly no cool down.  Felt very solid on this alternating between 6:49 and 7:47 pace.  

PM - lunchtime 10.25 miles.  Actually had planned an easy 8 miles - and headed out on a new route based upon a quick look at a map before I left my office.  Somehow made a wrong turn and ended up slightly panicked as I meandered through some neighborhoods, and concerned I wouldn't find my way back before a meeting with my boss.  So, ended up running a good bit faster than planned - after figuring out where I was.  Note to self: motivation to finish a race quickly ~ pretend you have an important meeting with your supervisor!

PM - 8 miles easy on the treadmill at lunchtime.  Some mild amusement to me (and another runner on the treadmill next to me) when a young lady came into the gym to the treadmill area, wearing sunglasses.  First had to check her hair in the mirror and then proceeded to walk on the treadmill in front of me - still wearing the sunglasses and alternating between talking on her phone and looking to her right to check her image in the mirror and fix her hair.  The narcissist workout.

AM - 3 miles easy on the golf course with Finn before work.

PM - 7 miles outside at lunchtime.  Feeling really low energy levels today.  Probably from the unintended VO2 max effort of 2 days ago when I got lost and needed to be back at my office for an important meeting.  

PM - busy day - 20 miles on the treadmill in the afternoon- finished listening to an audiobook- Ready Player One - very entertaining.  I would give it 4.5 out of 5 stars.  

PM - 8 miles on the golf course in the afternoon- energy levels pretty low as I got started- felt better as I got going.  

PM - in Green Bay for work this week. 10 miles on a nice trail - Fox River State Park trail - muggy and a little buggy- but a good run at the end of a long day.