Bret

PM - just under 5.25 miles with the last half at or just below tempo effort in VondelPark in Amsterdam.   Travelled here on business for a board meeting today after an early flight from London.  Heading back home tomorrow morning as I need to be home for a wedding - so this was a tight turnaround.  Good run today. 

AM - 4 easy trail miles after a long flight back from Amsterdam.  I had planned to run before my flight but overslept - and I think the easy run after a long flight helps reset the time zone for me for some reason. 

AM - 11 mile long run with Darryl on the Forsyth trail - ran very evenly and controlled right at 9 min pace with solid consistency.  Still quite humid / warm unfortunately - looking forward to some truly fall weather soon.  

AM - 4 miles easy on the treadmill before church.  

AM - just under 4 miles at a very easy pace with Dan in the neighborhood.  We spoke about his knee issues and his "doom" outlook of likely needing a knee replacement in the future and maybe no longer being able to run - which was kinda depressing.  But we talked through some stuff and he sent me his most recent MRI which seemed to suggest that a partial knee replacement instead of a total - but that will only be when the injections and knee brace no longer provide relief of discomfort.   I did another mile on the treadmill when I returned.  

AM - in NYC on business - managed to get up early enough to do a workout.  3 x 12 mins at HM pace - or HR between 153-157 with a 3 min recovery after a 1.5 mile warm up and a 1 mile or so cool down from my hotel on 48th and Lex up to Central Park and around the reservoir a couple of times before heading back.  Lots of fast runners out.   I nailed the workout on the HR targets.  I had loaded the workout into my Garmin and it had alerts to let me know when I was in the right HR zone.  I was hoping my pace would correspond to my recent paces on the treadmill, but that was not the case.  Granted the terrain had some hills and it was windy - but my avg pace was just under 7:30 per mile rather than the usual sub-7 min miles I had been recording on the treadmill.  Overall this was a very good workout - I completed 36 mins of quality running - keeping the HR in the targetted range - and though this was hard - it was controlled and manageable to where although I do not think I could maintain that pace for a full half at this point in my training, it felt like I could get there with some additional training.

AM - 4 miles very easy in the neighborhood. 

AM - 4.5 miles with Dan from his house - very easy. 

AM - 4.25 miles on the Milton trail with Dan.

AM - 11 miles on the treadmill with a fast finish final 2 miles.  Isaias hurricane remnants impacted the weather - with wind and rain - lots of branches and debris on the streets - luckily had uninterrupted power - a number of friends lost electricity this am.  Good run - controlled and locked in on HR. 

AM - 4 miles very easy following yesterday's long run.   Checked /tracked 5 friends doing Chicago today.  Fair amount of FOMO - but still ok that I have retired from racing marathons.   Richie had a nice race with a negative split and Ben crushed at 2:48 today which was a 6 min PR.  

AM - 5 miles on the treadmill early - I have jury duty scheduled today downtown.  

AM - Treadmill tempo workout 2 x 18 mins at subthreshold with a 3 min rest between after a 1.5 mile warm up and about a half mile cool down.  Decent consistency between today at last Tuesday's 3 x 12 mins outside in NYC.  Treadmill sensor calibration was a bit off when I got to faster paces - as compared to what the treadmill display showed.  But the HR effort was what I was seeking and that worked well today.

AM - 3.5 miles easy with Dan on the Milton Trail.  

AM - very early - 5 miles on the treadmill before a 7:30 flight - business day trip to Cincinnati and back.  

AM - 4 miles easy with Dan in the neighborhood.  

AM - 12 miles today - early.  Darryl joined for 9 or so of them.  Weather changed to fall overnight - temps in the low 40's with wind made for a nice run with good conversation.  

AM - 4 miles easy recovery- cool temps.  Right hamstring is a little tweaked.  Need to focus on nutrition, stretching and rest - all of which were a bit off this past week.  

AM - 5 miles solo on Nix - right hammy had very little residual from what I thought yesterday was a slight tweak.   Did really well with running easy, improved nutrition (no sugar) and yoga.  

AM - Treadmill tempo - 3 x 12 mins @ HM+ pace - with a 3 min rest.  1.5 mile warm up and .5 mile cool down.   Did this workout two weeks ago in Central Park in NYC; thought about going to Milton HS to do laps around the perimeter of the parking lots to get a flat course - but got started a little later than planned this morning, and with the bridge still out on Freemanville, the drive to the HS takes longer and I did not have the time.   The treadmill turned out to be ok regarding the hamstring - I noticed it a little before starting but not really impacted negatively or even noticably during the workout.  I felt decent for this one; I used the Garmin Workout feature which programs the entire workout from start to finish - and for this one, I was targeting between 153 and 158 bpm on my HR; the first 12 min rep was mostly at 7:08 pace after the first few minutes - and the HR was148; the second two were at 7:13 pace and the HR was 152, and 154 respectively.   Max HR was 160 and that was on the last one.  I felt solid and though it was hard, I think I could have done another rep of 12 mins if it was on the schedule.  

AM - 5.25 miles through North Bluff - easy recovery effort.  Pleasant run, though very dark and foggy at times - not much to see except what my headlamp reveals. 

AM - just under 4.5 miles with Dan from his place.  Couple of walking segments with him due to his knee, but always good to have a run with a friend and share some time together.  

AM - 4 miles in the neighborhood.

AM - 9.75 miles with the group of 4 which included Darryl, Dan and Greg.  I started early knowing I was doing more mileage than the rest of them; Darryl joined me at about 2.5 miles and then we connected with Dan and Greg just as I was a little over 5 miles in; and then we slowed a bit for them, enjoyed the conversation and the stellar weather, and sunrise.  

AM - 4 miles easy before church. 

AM - 5.25 miles this morning; felt a little delayed onset of muscle soreness from the weekend's activities including the long run - and I had a leg cramp overnight, so the left calf was a sore to begin.   Weather has been consistently in the mid 40's for well over a week to 10 days, and is nearly ideal for running.   

AM - Treadmill workout - 2 x 20 mins at HM pace ~153-159 HR with a 3 min rest after a 1.5 mile warm up and finishing with a 1 mile cooldown.  Good workout - solid controlled HR and pacing was right at 7:19 per mile - hard but could have done another one if planned.   

AM - 5 miles easy to moderate in NYC south along the Hudson River trail/path.  All of the NYC marathon stuff is out - and my business meetings are across from the Javits center where the number/packet pick up is located.  A little melancholy that I won't be running.  

AM - 5.5 miles north on the Hudson River trail/path up to 72nd street through Riverside and into Central Park to take a couple photos of the finish line that the crew is in the process of assembling for Sunday.  Did a faster finish over the last 1.5 miles - felt solid. 

AM - easy 4.25 miles with Dan on the Milton Trail.  He was sharing his experience with the surgeon to have a knee replacement.  Evidently there's a chance he will be able to resume running somewhat after the procedure.  

AM - 12 miles long run today.  Started solo for about the first 4 miles and then connected with Dan as Darryl was racing at the Silver Comet Half this morning and Greg evidently overslept.   Dan and I ran about 5 miles together - and he caught me up with his latest surgical consult with a doctor who is the official doctor for the Hawks and Falcons.   He recommended a partial knee replacement and so that's the direction he is probably going to take.  I ran the last 3.5 miles or so on my own and finished at a much stronger pace with the last mile sub 8.