Bret

AM - 4 easy recovery miles this morning.  I was a bit more sore than I had anticipated following yesterdays workout.  Nothing significant though.  

PM - 8 miles easy on a warm humid evening after work. 

AM - easy 4.75 miles before work.

PM - long day - flight delays, arrived in Phoenix at 7:15 local time and went out for a quick 5 miles to shake off the day.  Good run. 

AM - in Phoenix on business.  Got up before sunrise and did 10 miles total.  2 mile warm up and then 8 miles at MP - which with favorable weather conditions (less than 50% humidity) actually went very well.  First couple were a bit on the slow side, but the last two were too fast.  Averaged 6:48.

AM - 4.0 miles easy before work.  

AM - 7 miles easy before work.  Did not get a second run in yesterday evening. When I got home after work, Delaney had invited the entire boys and girls cross country teams over for a pasta dinner.  Good fun.

PM - 6 miles on the treadmill at lunch - eased into running 5 miles at MP - which was very comfortable and not planned - but in case my trip to Gainesville over the weekend interrupts plans for a a long run with a fast finish - I went with this today.  Feeling very good this week. 

AM - could not awaken early for some reason, so went out around 8 am on a very warm humid foggy morning in Gainesville. Not a day to go long or hard, so keep it light and did just 7 miles.

PM - had a very good workout on the treadmill this afternoon after returning from a really great trip to Gainesville to visit my daughters and to see the Gators beat the LSU Tigers.  Did a couple of warm up miles and then miles 2-8 were at just below 7 mins per mile and then the next 15k I dropped the pace to 6:26 per mile.  Finished up with a cool down.  Kept the HR under 80% HRR for the 15k which is where I will target for MP in 4 weeks.  Felt very solid and was pleased with this workout.  

AM - 4.75 miles easy.  Started off very slowly expecting to be a bit sore, but actually felt better than expected.  Appropriately fatigued in the legs but really not that bad following yesterday evening's workout.  

PM - 8 miles at lunch on a very sticky warm humid day.  Bit of a grind to move my way through this one. 

AM - 4 miles easy before work.  Little DOMS this morning.

AM - 6.25 miles easy before work.  Really stressful and busy workday yesterday made me decide to rest yesterday evening instead of doing a second run.  Felt significantly better this morning. 

PM - another 6 miles at a comfortable recovery pace with Richie at lunchtime.  He had done a hard workout yesterday and though he said he felt good at the beginning of the run, he was laboring quite a bit in the heat, so we cut it a bit shorter than planned.  In contrast, I felt great.   

PM - Had another pretty solid workout on the treadmill today at lunch.  2 mile warm up then 3 x 5k at 6:31 pace with a 1k recovery at 7:20 pace and then a short cool down.  I had thought about doing another 5k rep, but the last two miles or so of the last 5k had me pressing a bit more than I wanted to, so I thought better of it and wrapping things up.  

AM - 3 very easy shake out miles this morning.  Little tight in the left calf - good regen run to work out the kinks on a slightly cooler morning for a change.

PM - 7.5 pleasant miles at lunch on a somewhat less humid afternoon with Richie. 

PM - 8 miles late in the day.  Delaney's cross country team had a meet early this morning at Anclote High School - so I did not run this morning.  The girls took second place in the meet, with their #1 (usually) runner absent today.  Reasonably pleasant running weather today - breezy and lower humidity.  

Sort of unplanned day of rest.  Got busy with things and knew I needed a solid block of about 2-3 hours for the workout I had wanted to do, and ultimately could not fit it in - partially due to laziness.  Anyway - will resume in the morning.

AM - got up early and headed to the gym to get the last long-ish run/workout in the books.  Had a decently solid effort.  2 miles warm up, then miles 2-8 at just under 7 mins per mile; then 10k at 6:23 pace with about a mile cool down.  Very comfortable at the 7 min pace as expected - so that's a reassurance each time I go out when I know I have much more to give.  I think the 6:23 pace was on the edge of things for me as I got to the last couple of miles.  I was working, not straining, but working hard enough that I know, that pace is slightly out of reach of my current fitness to expect it to be marathon pace. So, all in all a good workout.  May need some massage on the the left calf as it was quite tender afterwards.

Interesting read -  Runner uses EPO -- I did not realize when I posted this, it was a point of discussion over on Let's Run.

 PM - 5 miles ponderously easy at lunchtime.  Calves were sore and tight from the workout this morning.  Used the foam roller on my legs afterwards.  Seems to have improved somewhat. 

AM - very easy recovery run of 3 miles. Left calf was sore and tight to begin - took it easy and massaged/walked a bit and it eventually settled down.  

PM - a little over 8 miles after work - easy pace.

AM - easy 3 miles before work.

PM - 7.5 at lunch with some striders.  Felt kinda crappy, bit of a down day.  Very muggy and buggy out too.  Bleah. 

AM - just under 5 miles this morning easy.  Felt a bit better today than yesterday.  Left calf is improving but not 100% just yet.  Will continue to do easy aerobic runs as maintenance for now.

PM - 8 more miles at lunch on the treadmill.  Kept it at 70% HRR which was a little slower in ppm than is normal for me - in other words the HR is a bit elevated.  So aerobic running for a few days should get things back into balance.   

AM - 7.5 miles easy before work.  Going to get a massage on the legs today.

Lunchtime - had a good massage and trigger point release on the calf and hamstrings.  Feels much better.   

PM - 8.5 miles easy to moderate on a warm but pleasant afternoon - ran through Spanish Trails - nice breeze.  Legs felt reasonably good after yesterday's massage.

PM - 12.5 miles with 4 at MP around the neighborhood this afternoon.  Warm, but not too humid.  Tried out my new Ascics Gel Lyte 33 flats - which seemed to have a nice ride.  Wanted to get a few runs in with them before my race in two weeks.  Travel tomorrow to Indy for 3 days. 

AM - 4 miles easy before business travel later this morning.  Felt a bit crappy.  May be tough to get a second run in today with meetings and dinner scheduled. 

PM - was able to squeeze in 4 miles in Indy before a dinner meeting. 

AM - 8 miles easy in the town of Fishers Indiana - had a nice run on a warmer than expected fall morning - but really enjoyed the smell of the maple leaves on the damp ground.  Not something too common in Florida.  Got a little rain during the run and took a tumble (more like a head first slide) in the dark when my foot caught the edge of a curb as I was running across an intersection.  No real damage done - just missing some skin on my hand.  

AM - 6 miles easy before a day full of meetings.  No stumbles or falls this morning.  :)   Happened upon a runner going in the same direction and we ran together for about 2-3 miles.  He is running a 30 mile trail run next week - good conversation.  True taper starts today.  

PM - had a very nice solid workout at lunch today.  2 x 2 miles at 6:15 pace with a 2 min rec jog followed by a mile at 6:40 pace (MP).  Warm up and cool down were about 1.5 miles.  Wore my racing singlet and flats to confirm all was good.  Did this workout quite comfortably.  HR was sub-threshold around 80% HRR for the faster miles and then the MP mile was well within a 75% HRR level and was very smooth.  Did this workout before NYC two years ago and noted that it was tough.  Today's effort was not  what I would described as "easy" but certainly was not pressing/stressing or tough -- I know I could have gone faster if I chose to.  Noticed the left calf started to tighten a little bit - but did not spasm or end up with any pain.  I had no issues with it this week since the massage last Friday - so I may go in for another booster massage tomorrow to make sure there are no kinks. 

PM - 8 mile easy recovery run at lunchtime.  

AM - late morning - easy 12 miles.  Tried to stay at a very comfortable aerobic pace.  Very windy with the hurricane over on the atlantic side of the state kicking up some serious gusts.

PM - easy 4 with striders on a changing weather afternoon.  Cool front coming through.  Felt good - had considered taking the day off, but opted for a an easy run to keep the body used to activity even though it is diminished in quantity for this week.

AM - had to travel on business yesterday to Minneapolis.  Went out for a run this morning with Richie in St. Paul along the river.  Cold, 29 degrees. Felt very good though and we ran a few half mile pick ups slightly faster than MP.  

AM - easy 5 miles this morning with 6 striders.  Feeling like I have gained a couple of pounds - good feel to the run though.  

Ok - for anyone who may read my blog - I would welcome input here.  The race I am scheduled to run is the NYC marathon on Sunday.   Due to the storm, there has been some question as to whether it will be cancelled.  The Mayor of NY says they will have the race.  However lots of locals are posting about how inappropriate it is to have the race this weekend in light of the devastation and that the priorities should be on the need for emergency relief and restoration.  Logistically, it may be a tall order just for me to get to NY - but now I am a bit torn about the sentiments of the locals about proceeding with the event.