Bret

AM - 5.5 miles with a work colleague in NYC up the Hudson River trail and over to Central Park before heading back down to our hotel. Good pace - quite warm and humid.  

AM - a little less than 3.5 miles with Dan and Finn at Milton HS.  Quite warm and very humid.  Finn stopped at a little over 3 miles and based on the instructions from his vet, that means he's done and it is time to end the run and so we headed back to the cars.   Will try to get a second run in later in the day on the treadmill. 

AM - 12.25 or so miles this morning.   Began with 3 miles with Finn through the neighborhood, then dropped him back at the house as Dan arrived.  Ran another 7.5 miles with Dan and then another 1.5-2 miles on my own after he was finished.   Good long run effort in very steamy humid conditions.  Body felt as though this was not over-reaching or too intense.  Happy with the progress.

AM - about 4.25 miles with Dan and Finn early before church.  Kept it at recovery effort and Finn seemed to do fine today.   
 

PM - 3 more miles on the treadmill while watching the Olympics.  

AM - 3.5 very easy recovery effort miles with Dan and Finn on the Milton Trail.   Legs felt very fatigued and I even felt a twinge of plantar fasciitis last night and this morning and considered taking the day off - but the trail road is soft and I wore the old VaporFly's that seem to be easier on my legs.  They are still filming on location - and we found out it is for the series called Tulsa King - and the code word for the set signage is "King Street".  Maybe we will see Sly Stallone out there one morning.  

AM - 4.5 miles with Dan and Finn from Dan's house up to the horse farm trail roads.  Very heavy humid morning again.  Legs were less fatigued but still had no pop early-on and Dan's back was bothering him, so we took it slow.  I may try to get a few more better paced miles in later today on the treadmill if my schedule allows. 

PM - 3 more miles on the treadmill after my workday - mostly low 8 min pace   

AM - 4.5 miles with Dan and Finn on the golf course.   Pace has been slow with most sessions with Dan - and I think that's ok because I am getting miles in, and I am not feeling too beat-up on a daily basis; and I have been trying to get a second run in on the treadmill later in the day at a faster pace.   Ideally we'd go a little bit longer and about a minute or so faster - but this is fine for now as I am feeling healthy and day by day the injuries are fading to nearly be complete 100% gone. 

PM - 3.5 more miles at 8:15 pace on the treadmill after my workday. 

AM - just a little under 4.25 miles with Dan on his birthday and Finn quite early before a meeting at my office.  

AM - 4 decently paced miles with Dan and Finn at Milton HS - felt as though I could have easily run faster - but felt both Dan and Finn were not ok with that - and so I would say this was probably just less than 1/2 effort per Lydiard.  

AM - good long run this morning.   Had some company for parts of it.  Started early with 3 miles with Finn and then brought him back to the house - dropping him off as Dan arrived and then did about 5 with him until he peeled off to go back to my house to head to his son's cross country time trial.  Got a little over 15 miles in today with the last 7 of them all under 9 min pace - but keeping a reasonable long run HR as the temps started to rise.  Legs were understandably fatigued in the last mile or two, but overall very pleased to get this in.  Had labs yesterday with the results all coming back very solid in all concerned categories.   Weight is down too.  

AM - 5.25 very easy miles with Finn before church - not quite as humid today.  Legs were fatigued from yesterday's long run but in an expected not overly noticeable way.  

AM - 4.25 miles with Dan and Finn from Miton HS through Crabapple.  Light effort but not as slow as recovery.   I think for the weekday runs with Dan I will probably treat these as longer shakeout runs and do secondary runs with more specific workouts a few days of the week.  

PM - 4.00 on the treadmill as a tempo effort for the last 3 miles - which ended up being 7:30 - with the last half mile at 7:08 pace.  Solid. 

AM - 4.5 miles with Dan and Finn from Dan's house and up to the horsefarm trail roads.  Slow start, little bit sore, but ultimately felt reasonably good and could have gone longer and faster if Dan had been willing, but he was not.   Perhaps a shakeout later today after my workday is completed.  
 

PM - just under 3.5 miles after my workday on the trail.  

AM - 3.25 very easy relaxed miles with Dan and both dogs on the trail this morning.  Legs felt lots of fatigue and almost painful yesterday evening - so I considered not running at all - but actually just doing a morning shake jog and chatting was perfect.  

AM - a little over 4 miles this morning with Dan and Finn at the high school.  As we were finishing the third loop getting ready to start to the 4th mile, Finn just stopped and then turned back to where our vehicles were parked.  Following the advice of my vet to follow Finn's cues - we went back to where we parked and let Finn sit in the back of the truck and we did a few laps around the practice lacrosse field.  He seemed fine when we were done.  

PM - 4 more on the treadmill late afternoon - easy.

AM - 4 miles on the trail with Dan and the dogs.  Each of the dogs were filthy, particularly Rosie who as a lab cannot pass a body of water without jumping in - and the ponds on the trail are quite marshy and muddy on their banks.  So they each had to be cleaned up afterward.  Run was fine - I have sort of resigned myself that training performance is going to be very low key in this training cycle - some days my body will feel lots of energy and I will do a workout but then struggle with aches rccovering for a few days - So, I would much rather run easy consistent miles day after day than the former.  

PM - 3.5 miles on the treadmill late afternoon.

AM - long run this morning with the first 4 with Finn and then Dan met me at my house and Greg was an unexpected no-show.  We did a completely different route with a long climb - then got a text from Greg who got his signals crossed and ultimately met us for the last 2 miles.  Dan got his longest run of 9 miles that he's gotten in probably as many months.  Terribly humid and uncomfortable running conditions had me decide not to add any extra miles at the end as I did last week.  

AM - 5 miles with Dan and Fin before church.  Very humid and sticky this morning.  

AM - 4 miles with Finn in the neighborhood.  It is probably the first time in forever that nothing really had any pain or discomfort in the first miles or so.  Slightly less humid but still warm; looking forward to cooler weather in the coming weeks.  Ran the last 2.5 miles considerably faster (close to 8 min pace) than I have been running - though my HR reflected a lack of fitness at that speed.  Enjoyed the run - especially since I was only planning to run 3 miles at 10 min pace - and was able to run much faster without feeling taxed by it.   
PM - 4 more miles on the treadmill after my workday.  

AM - 5 miles with Dan and Finn on the Milton trail.  A bit cooler and slightly less humid - good steady run but not too fast. 

AM - ran on the trail with Dan and the dogs - even went to the far back south woods area today which although quite overgrown, had enough pathway without thorns and spider webs to impede our efforts.  

PM - 4 miles on the treadmill at the end of my workday - 1 mile warm up then a progression down to 7 min pace for the last mile.  Solid. 

AM - 4.25 miles with Dan and Finn at Milton HS and Crabapple.  Finn stopped and refused to start the third lap around the perimeter of the parking lots, but I sensed it was not due to fatigue, but instead he just did not want to run the same loop; so we ran back towards the cars where we parked, but exited the campus and ran a loop around the entry to Crabapple, and he seemed perfectly content.   I guess he's asserting his preferences in older dog years.

PM - 3.25 miles more or less on the trail after my workday - the temps are not as high over the last week, and it is good to get outdoors to clear my head.  Very slow easy effort.  Many deer out this evening.   

AM - 5.25 miles with Dan and Finn from Dan's house out to the horse farm trail roads - temps still agreeable today, though they are suppose to return to very unseasonably warm beginning on Sunday.  

AM - long run today - weather was nearly perfect at right around 60 degrees.   Got an early start as Dan wanted to get to his son's cross country meet - so we started just after 5 am.  Finn ran with us for the first 4 miles, then we took him back to the house; and ran another 5 miles together before Dan had to leave.  Did the last 8 on my own - and if I am honest, my legs and body were tired in the last few miles, but I stayed consistent with pace and heart rate and will count this as a nice deposit in my fitness bank.

AM - 3.75 very easy miles with Dan and Finn on the Milton Trail before church.

AM - 5.25 miles with Dan and Finn on the WC Golf Course. 
PM - 4 miles treadmill tempo after my workday.  Very good solid workout.  

AM - 4.5 miles with Dan and Finn from Milton HS and through Crabapple - although slightly warmer and a little more humid with expected highs in the 90's the next two days, it is really fairly comfortable out.   I think officially my hip flexor injury is 99.9% recovered.   My effort this morning was at an avg pace of 9:17, but my HR was only 118 for the entire effort which is quite good for me of late.  In Feb / Mar with the hip injury and post-viral HR issues I could not even run a mile at 10:30 pace under 150 bpm on some mornings.  

I attribute this improved fitness to 1. taking some time-off / ending my running streak on May 28; and 2. probably, more importantly, changing my diet to an anti-lectin - gut friendly nutitional program.  My weight is down by at least 15 lbs and my labs are all within normal ranges total Cholesterol under 185, Ferritin 105; I have an avg blood pressure every morning at well below 120 /73 - (this morning was 115/65), I am now 138 lbs, my sleep data shows an average of 7 hours per night with at least 2 hours of deep sleep (up from 45 mins per night).   I have averaged over 40 mins per week since July and the last two weeks are over 50 miles.  I cannot say enough about gut health.  
 

PM - 3.5 miles in the heat of the late afternoon on the trail.  

AM - legs were very much in need of a rest - so we did a slow recovery run effort on the trail with the dogs.

AM - 5.25 miles with Dan and Finn on the Milton trail.  Quite a bit warmer and sticky today...heading to Michigan this afternoon for a wedding - hoping the weather is more comfortable.  

AM - a little over 6 miles in Grand Rapids Michigan - here for a wedding of one of Tracy's cousins today and extending our stay for her to visit family and see the surrounding area.  Sticky but not terrible conditions, rain storm hit just as I was finishing.  Spoke last night with the son of one of her cousins who ran cross country in high school here and was a teammate of Dathan Ritzenhein - they graduated together.   Dathan of course went on to have a great career in running, and Tracy's cousin never ran a step after high school :).

AM - a little under 14.5 miles in Grand Rapid - along the river on a nice tree lined trail and back on the other side of the Grand River.   Decent enough effort in the last 6 miles