Bret

AM - 6 miles easy before church on a foggy morning.

PM - 4 miles in the afternoon - very nice day - right around 70 degrees.   Back of left heel is feeling sore, and right adductor is feeling vaguely like a kink is there.  

AM - 3 miles very easy.  Still a little soreness in back of my left heel - not sure if this is a minor thing that will subside, or something which will become more signficant.  Foam rolled upper legs afterwards - bilaterally quite noticable kinks and soreness had to be worked out.  Felt very good when done.

PM - 8 miles on the treadmill at lunch.  Decent pace - no notable soreness from this morning or yesterday.  Stretched and rolled afterwards as well.

AM - 4 miles easy on the hotel treadmill in Detroit - snowy/rainy and cold outside.  

AM - 4 miles on the treadmill in ATL.  Catching a cold (again) - but felt ok on the run.  Yesterday's planned second run was thwarted by flight issues from Detroit, and so I did not get in until late last night.  

PM - 6.5 miles on the treadmill after work.  Cold is getting worse, so it was not a very enjoyable run.

Too sick - plus traveling - no run today.

AM - 3 miles easy this morning before work.  Really felt terrible yesterday with a nasty cold and with travel - ended up not running.   Actually felt a good bit better today - hope to get another run in later today.

PM - 7 miles after work - slow but it felt good to get outside on a warm evening. 

PM - warm day in the mid 80's today.  Went out around 4 pm and covered a little less than 15 miles - quite slow, but this was the longest run I have done since prior to the surgery.  

AM -  4 miles in the morning before work.

PM - 6 miles on the treadmill at the hotel in ATL after work.

AM - 4 miles easy on a cool rainy morning in ATL before work.\

PM - 8 mile tempo run on the treadmill at the gym.  Irritated with insufficient amount foam rollers and the absence of customer service to assist in locating one....Good run though.  :)

AM - 4 quite chilly miles in ATL - upper 20's.  I dare not complain looking at the temps in the rest of the country.   I saw a funny clip from a weather newscast with a weather map screen that said it was "National Hate Florida Day" due to the absence of any type of winter weather there.

PM - 6 more miles on the treadmill after work.  

AM - 4 miles easy before work, seemed even colder this morning with the windy blowing in ATL.  Headed back to FL this afternoon.  

PM - 4 miles after my flight - too much going on to get in any more miles than that.

PM - short tempo run on the treadmill at lunch.  1.5 mile warm up and then 3 miles at tempo, and then .5 mile cool down.  Limited time.  Good workout though.

AM - 12 miles more or less in Gainesville this morning - here for my oldest daughter Bradlea's graduation from UF.  Go Gators!

Decided to take a day off.  Noticing some soreness in the lower abdominals and in the seat/groin area.   Not painful, but new.  Had to travel to ATL anyway for a new office opening and holiday party, so running was going to be a challenge anyway.  

AM - 7 miles easy on a treadmill at a club next to the hotel I am staying in, next to our new offices.  Not a very good start as I had problems finding a workable TM and was a little out of sorts in a different environment - would have preferred an outside run - but new to this part of town, and did not want to venture out in the dark without getting a lay of the land first.   Will do some recon later today for a better effort if time this evening.  

AM - 4 miles easy prior to work on a crisp ATL morning.

PM - 6 miles easy after work.  Not as cold out.  Pleasant evening.  

AM - 4 miles easy before work on a travel day. 

PM - 7.5 miles at lunchtime in St. Pete - very nice day out.  

PM - 7.5 miles with Richie after work in St. Pete.  Heading to Utah tomorrow morning early.  Looking forward to a fun trip with the family.  Hopefully get some runs in as well.

PM - about 6.5 altitude challenged, snow and cold challenged miles in Park City.  Actually enjoyed the run quite a bit however slow it was. 

PM - after a pretty good day of skiing - 8 miles on the treadmill at the hotel - too snowy slick and dark (I was too tired) to venture outside again late this afternoon. 

AM - nice run with Rob at Jeremy Ranch road.  Nice at least for the first half...second part of the second half was a bit of a challenge for me.  It was an adjustment issue for me coming from sea level, and running up the rollers, into the wind and stinging snow in my face, also following a full day of skiing yesterday.  In fairness, I had planned only 10-12 miles, but was feeling ok and thought I was up to it when the prospect of the full out and back was suggested.  Would have been good for 10. Rob was good company and nearly giddy at the prospect of being able to run on this road in the winter time.  The packed snow was similar in comparison to running on a beach with hard-packed sand.  Views were really awesome and the wildlife sighting of the bald eagles was cool.  

Hot tub following the run was awesome, Jake.  :)

Zero running - but a full day of skiing with the family and then hot tub and a great dinner in Park City for Christmas Eve.  Bistro 412.  Thumbs-up.

PM - Headed out for a run a little after noon and decided a bit of an explorer/adventure run was in the cards.  Got on the McLoed Creek trail near Quarry Mountain and headed north - really nice day out and the trail was completely snow-covered.  Lots of folks out cross country skiing.  Wildlife sighting - red fox.  Pretty cool.  Ran on the trail to Old Ranch Road and followed it to a trail head parking area which I think connects to Trailside Park on the otherside of the mountain.  Not sure.  Anyway, ran a bit more hoping I would find a road to loop me back to the Canyons, but did not see any - so circled back.  Great scenery - though still quite chilly 

AM - quite cold run with Rob the local historian and tour guide.  Took me to the town of Midway and we ran out to Soldiers Hollow and back.  7.5 miles.  Good run. Adjusting better to the altitude.  Thanks for the conversation and the local flavor Rob.  Best way to see a place is by going out for a run.  Even better to do it with old friends.  

No running - travel day back from Utah - and too much going on.

PM - 10 miles easy in the late afternoon.  Muggy, buggy warm and humid.  Literally 60 degrees warmer at home than it was in Park City.  

PM - just an easy 3 miles this afternoon. Rainy and cool - limited time today - would have otherwise gone longer. 

AM - 3 easy miles before work.  

PM - 7 more on the treadmill at lunchtime.  Wore the HM monitor for the first time in a while.  Somewhat pleased.  Able to run within a reasonable degree of a decent pace and still be at 70% HRR -- at least for about 4-5 miles.  Perhaps cardiac drift or faulty device, but it crept up a bit over the last 3 miles, even though the perceived effort seemed unchanged --- Anyway I decreased the pace and the HR decreased.  

Also finally got my blood labs back - and was irritated that ferritn was not in the panel that I specifically requested.  But all of my other values improved.  Iron, (113 up from 75 ), HGB (14.5 up from 13.7) RBC (4.75 up from 4.4)  and HCT (43.8 up from 40.0).

So - no pain or injuries or illness.  Feel like I have a decent base to start mixing in some workouts - although my mileage has been a bit light - that is more related to cautiousness with the injury recovery than anything else.  

PM -Workout (strength) - doesn't sound like much - but 1.5 mile warm up then 3 x 1 mile at HM pace with a 200 rest then a half mile cool down.  The HM pace was not what it was a year ago, but I was probably a little conservative in setting it at between 6:50 and 7 min pace today.  Also, wanted to keep the volume down to see how the body reacts/recovers.   This was actually very managable and so in that regard, I was quite pleased.  Probably can inch the pace down a bit and add a few more reps for the next time.