Bret

PM - Workout:  3 mile warm up then 3 x 2 miles at HM pace with 800 meter rest - then 2 miles cool down for a total of 12 miles. Avg pace 6:27.  Was really too fast on the first rep and felt dehydrated or something by the end of the workout which made this feel tougher than I think it looks on paper.  

PM - 10 aerobic miles on the treadmill - I thought I would be feeling better by lunchtime today, but a lingering cold and hard workout from yesterday left me a bit depleted.  Not very enjoyable run today.

PM - workout - tempo at MP.  2 mile warm up and cool down with 6 miles at MP (avg pace 6:47).  Feeling much better than yesterday, but not quite 100%.  Would like to have this workout feel slightly easier than it did today.  

PM - 7 very slow easy miles in a cool mist/drizzle (mizzle is I think what Bam calls it).  Felt rather depleted and unmotivated to step up into a more normal training pace - so I just plodded along.  Actually did not have very much time to get a longer run in - so will perhaps add a few more miles later.  Feel pretty relaxed and comfortable now - so maybe the easy pace was what I needed.

PM - 11 miles easy to moderate.  Should have felt more relaxed and solid at the pace I was running - but did not.  Not sure if the cold has left me a bit weak or what.  Nice day though when it was supposed to be cloudy and rainy.    

PM - 8 miles easy in the early evening.  I had scheduled myself to do a long run today, but knew I was going to be very busy.  Thought that I could get up really early before church and do it - but my body soundly rejected that notion when the alarm clock went off.  So I ended up heading out at the end of a day of church, lunch with friends and seeing my two daughters back off to college for their Spring term and in between work calls - I actually got a very pleasant relaxed run in.  Felt much better than most of last week.  

PM - had a really solid feeling 10 mile run at lunch today.  Probably a combination of feeling better from a cold last week, and getting the right dosage/right brand on the iron supplements.  Had gotten this stuff called "EP-NO" which is recommended for runner/endurance athletes.  But I don't think it works as well as some other supplements I bought.  Anyway, the important part is that I felt very good on my last two runs.  Ready for a workout tomorrow.

PM - after work (long stressful day...) good workout.  3 mile warm up; 5 x 1000 @ 10k pace with a 600 rest; 3 mile cool down.  Very solid, felt strong and good and confident.  

AM - went out for my first morning run for the new year - (mostly been running midday or evenings) - planning a double for today.   Easy 4 miles.  Almost forgot how nice it is to do a few easy miles in the morning.  Warm, humid day.  

Interesting encounter:  After I was finished and walking down my cul de sac, a car pulls up from behind me and the driver rolls down the window and stops and informs me that the reflective materials I had on my clothing were insufficient and that I really should consider wearing a flashing light and a vest for safety reasons.  I introduced myself to the heavy set fellow who looked a bit like Santa in his beat up old car,  thanked him for his concern and suggestion.  

PM - easy 8 miles at lunch on a summer-like day.  Hot humid and uncomfortable. 

PM - another solid workout.  Tempo.  3 mile warm up then 5 miles at MP and then 2 mile cool down.  Avg pace 6:44.  Felt very good. Pleased with how I have felt over the last 5 days of running.  Hope it continues.  

AM - easy morning 4 miles before work.  Felt very good - enjoyed the run.

PM - 8 miles around the ValPak lake loop and the county dump.  Lovely hot humid and a little stinky.   

AM - long run - total of 14 miles.   Fast finish with two of the last 3 miles at MP.  Ran with Richie and Drew in from downtown Clearwater and did the loop over the bridges.  Good conversation, great catching up with Drew who I have not seen in about 6 months.  Pace was moderate for the most part, and then we picked it up at the end.  Richie and I rounded out the run for an extra mile or so at a cool down pace as Drew headed out to get in another 6 miles or so.  Felt very good again on a humid warm morning.  

AM - had to get an early start, so was out the door by 5:15 for an easy 8 miles.  Bit on a sluggish side this morning.  Did not feel as strong as I have felt the last week or so.  Poor sleep the night before and only about 6 hours last night probably a contributing factor.  Have to travel on business this afternoon to NYC.  

AM - easy 10 miles early in NYC.  I ran cross town from my hotel near Grand Central to the Hudson River Trail - which parallels the river and the West Side Highway.  Cool foggy and a bit drizzly.  Little sketchy in some areas where it was not well-lit and there were very few people out running at the time I was out there.  Avoided a few rats and other critters (unidentified mammal - could have been a cat, could have been a rat) - but a very nice run overall.  

AM - very long day of meetings yesterday with a follow-on dinner.  Did  not see my hotel room bed until after 11 pm.  Slept a bit longer than planned, so instead of trying to squeeze a workout in, I just headed out for a pleasant morning run.  Rain over night, and temps dropped into the mid 30's.  Ran up to Central Park around the reservoir for around 6 miles.  Hope to get some time later today or this evening for a workout.

AM - well I ended up having to extend my stay on business NYC; did not get finished with things and wrapped around 11 pm.  Hopefully will be heading home today (though the weather is rather dreary with an icy/rain/snow mix.  Sure to cause airport delays) after finalizing some things.  So I did not get the second run in that I had hoped for yesterday.  

Anyway - fortunately I packed some extra running gear (only not the kind to run in icy weather) so I did a workout on the dismal treadmill in the hotel instead of dealing with the cold wet conditions outside.  Very warm in the exercise room and the tm had seen better days.  But I hammered out 2 x 2 miles at HM pace with an 800 rest.  Had hoped to do 3 x, but there were only 4 treadmills and people were waiting to get a turn - and frankly I was good with the 2 reps.  Got in a good warm up and cool down.   

AM - got home late last night - a very successful business trip.  Got out to run a few easy miles for a shake out of about 5.   Will do some type of run later today.

PM - easy 8 miles after work.

PM - easy to moderate 10 miles with Richie after work around Carillon and Feathersound.

AM - 16 miles in Cypress Creek Preserve - paced my friend Brian for a portion of an ultra - 100 mile race. Met up with him around mile 23 or so and ran with him at a light pace and kept him company for a while. Great weather for the race. Called the Long Haul. It is Brian's first attempt at 100 miles. Hope he makes it. He's trained very well for about 9 months for this race.

PM = 13 miles easy out Dunedin Causeway and back.  Bit of a gloomy windy overcast day for much of the run.  My friend Brian had to DNF at the Long Haul 100 at mile 70.  He was disappointed but for his first attempt at that distance, he should be pleased with what he accomplished.  Ran his best marathon split and 50 mile split too.  Had some GI issues that just did not allow him to keep anything down - and as he says. nothing runs for long on fumes.  

PM - easy to moderate 10 miles on the treadmill at lunchtime.

PM - another good session tonight.  Cruise intervals - threshold pace.  6 x 1 mile at HM pace with a 200 meter rest.  Averaged 6:30 pace with HRR avg at or below 85%.  Pleased with how I felt.  Right in the threshold zone.  Total of 12 miles with warm up and cool down.

PM - 10 easy miles with Richie around the office park and Feathersound after work.  

PM - good workout 6 miles at MP with a 3 mile warm up and cool down. Average pace of 6:46. Was not exactly smooth/easy but solid especially with the cumulative fatigue from the workout from Tuesday - so pleased with the effort.

PM - just about 10 miles with Richie after work.  Easy pace.  Really nice weather.  

AM - a little over 16 miles on a very nice cool morning.  Ran with Ken (who will be running with us in London)  in Landsbrook for several loops and then met up with a running group around 7 am and finished up.  Kept the pace easy with Ken but then we were joined by a couple of guys who wanted to do a fast finish - so I ended up running a couple of miles a bit faster than marathon pace, and the cooled down for 2 miles back to Ken's house.  

PM - 10.5 miles easy.  Felt very good.  Weather is perfect this time of the year.  

Easy 9 miles after work with Richie. Warm and a bit humid out this evening. Felt a little sluggish today.

AM - due to business travel this afternoon, I went out early today and covered another solid session.  Speed work.  8 x 800 @ 5-10k pace with a 400 recovery.  3 mile warm up and then 1.5 miles cool down.  With the exception of the first rep which was at 3:04 the rest were all at 2:58-2:59.  Very controlled, not easy by any means, but never in distress or anything like that. Nice getting it out of the way early in the day too.  

AM - early run in Atlanta - rainy, windy and a bit hilly.  Easy 10 miles regen run from yesterday's workout.  Felt ok, maybe a little tired from yesterday's workout and business travel.  

AM - chilly start - nearly 30 degrees cooler than yesterday.  2 mile warm up then 4 miles at HM for a nice threshold run.  2 miles cool down.  Felt very good and crisp this morning.  Quite happy with this session.

PM - 10 miles easy at lunchtime back in St. Pete.  Really nice weather in the mid 60's and sunny.  

AM - 12 miles easy.  Went out a little late this morning and with nothing to eat, felt a little tired and hungry toward the end.  Windy day, but pleasant in the upper 50's.  

PM - 10 miles easy on a sunny pleasant afternoon.  Felt a little bit tired and feeling a few little aches here and there.  Step-back week for me, probably well-timed.

PM - 10 miles easy after a very stressful workday.  Hoped it would be more therapeutic than it turned out to be.  Decent run nonetheless.

AM - good workout - strength/threshold pace 4 x mile @ HM pace with 400 meter rest.  3 mile warm up and cool down.  Ran the first two at 6:27 pace and the last two at 6:23 pace.  Easier workout for me this week - as I am planning to race on Sunday - Rock N Roll Half in St. Pete. More of a "reminder" of the pace than anything else.  Manageable - though I don't know that I have that pace in me for the full race - hoping for more in the 6:30 range if all goes well.  

Lunchtime - 10 miles easy on the treadmill.  Caught a head cold late yesterday and feeling the full brunt of it today.  Bleah.   Run was fine.  

PM - a little over 8 miles easy after work with Richie.  Energy levels low with this URI/cold today.  Hoping it clears up in the next couple of days.

PM - 7 easy miles in downtown St Pete along the water with Richie after we picked up our race numbers at the expo at the Trop. The RNR folks charged me $15 to park to pick up my number. I asked the attendant how many people had complained about that - his response was "just about every single person."

AM - 4 miles easy as prep for racing tomorrow.  My cold is shifted to my lungs which made this for a rather uncomfortable run - tight and breathing was labored it seemed.  Will make a game day decision tomorrow morning to see how I feel.  Really want to race.  

Rock n Roll half in St. Pete. Been sick all week but wanted to run anyway. Ran reasonably according to plan through 7 miles - but slowed to marathon pace for the remainder of the event. 1:28:33.  

Adding a little more color to the entry I did from my phone.  The race was well organized, as one would expect.  Started right on Central Ave next to Tropicana Field and headed east into the sun and wind, but made a quick right turn and looped back around the Trop and westward.  We turned back into the wind and the sun for approximately 3 miles on Central and then south on 3rd street, looping eventually around Al Lang Field and the Mahaffey Theatre and then out to the end of the Pier and back; finished up through Old Northeast and a quick loop out and back on Snell Isle finishing in front of North Shore pool.  Very nice course, but quite a few turns and a bit of wind.

I had planned to run a pace about where I did for the first 7 miles.  Started off a few seconds slower then my goal pace and then by 3 miles started hitting right at 6:30 or just below.  Became just a little weary around the 7 mile mark and started to fade a little bit.  Oddly kept right at MP pretty much from that point onward.  Did not have the energy to go faster, but seemed to default no slower than 6:47 to 6:51 each mile.  

Happy I ran although I am pretty sure, had I felt better, I may have stayed on pace.  My friend Richie was sick this week too, and he decided not to run when he awoke with a fever this morning.  

Our mutual friend Drew came in 2nd overall and ran 1:15:04 which is a significant PR for him.   

PM - felt really bad this morning and so went to the doctor and got a prescription for antibiotics and an inhaler. Actually felt much better by the end of the day and did an easy 6 miles. No soreness from yesterday's race.

PM - 8 miles easy/moderate on the treadmill after work.  Felt really "off" and as a result this was rather unenjoyable.  

AM - early run before work, only enough time for 5 miles.  Felt rather crappy again this morning.  

PM - 5 miles at lunchtime on the treadmill - felt a little bit better after the first 2 miles.  Lingering malaise and post race lethargy beginning to lift possibly.... 

Did not feel well all day - decided to take the day off. Had a nice dinner with the wife for Valentines Day.

PM - felt a bit better later in the day and did a workout - 3 mile warm- up then 6 miles at MP with a 2 mile cool down.

AM - in Gainesville for a soccer tournament for Delaney - which essentially prevented me from running yesterday - though it was probably a blessing since I was still not feeling well. Got out this morning early. 12 miles easy on a very chilly day - 28 degrees. Ran into a local marathon race going on. Felt much improved today.

PM - a little over 12 miles with Richie after work.  After a very cold start to the day, it warmed up nicely to mid-60's which made for a nice run.  

PM - tough workout today - warm temps at lunch time.   Richie and Ken and I met at the lake at Carillon and did a 2 mile warm up then 3 x 2 miles at HM pace with an 800 rest and 1.5 miles cool down.  Way too eager on the first one I did the first mile in 6:12 and second in 6:28 which was too fast.  Suffered on the next rep for 6:32 average and the last one 6:38 average.  (Richie had a great workout averaging 6:15 pace.  Ken did miles instead of 2 miles reps and did 5 solid at 6:50 pace, which was very good for him.)   Had I done the first rep correctly, I would have gotten more out of this workout - so I am a bit frustrated with myself.  I have done this workout previously on the treadmill in this training cycle, which is great for keeping the pace in check - but Richie wanted to head outside and I tried to hang with him.  

AM - easy recovery 4 miles on a misty - foggy morning.  Really enjoy very easy runs the day after a workout.  Will get out later today for a few more miles.

PM - 7 more easy miles at lunch.  A good bit warmer, and far less enjoyable than this morning.   

PM - decent workout after work. 3 mile warm up then 8 miles at MP on the treadmill - 2 mile cool down. I was not exactly fresh at the beginning of the run - but I pushed through and though exceeding tuckered out afterwards - I am pleased with the effort.

AM - easy 3 miles to shake out last evening's workout.  Nice and easy on a comfortable morning.  

PM - another 9 at lunch on the treadmill - as its getting almost summer-like with heat and humidity outside. 

PM - had a nice easy long run this evening of about 18 miles - after a long day.  We were invited by a couple to celebrate the wife's 50th birthday by joining them in a day of zip-lining over near Orlando.  Perhaps a bucket-list item for her - but she would not take no for an answer from us and so we drove over late yesterday evening fighting Daytona 500 spectator traffic and spent the evening at Downtown Disney.  Got up early and found ourselves out in a very rural area of nature preserves and cattle ranches.  Never tried the zip-lining before, and probably don't need to do it again.  I was a bit nervous to begin, but never really felt like I was in danger once I did it a couple of times.  Likewise, I really wouldn't say it was all that much fun either.  To each his own.  

Bam will be pleased to know that we saw quite a few gators as well as Florida "cracker" cattle. 

PM - 10 miles easy on a very humid afternoon.  Did not feel all that great.  Oak pollen season is starting and I took an allergy medicine last night - still has me a bit groggy.  

AM - 4 miles easy around the neighborhood.

PM - less than planned, but all I had time for was 6 miles before meetings and a flight later today. 

AM - on the hotel treadmill (had to wait for a turn...) cold and raining outside in Atlanta and I was doing a workout, and did not want to slip out on the roads.  Hated this workout mostly because of the poor condition of the treadmill.  6 x 1000 @ 10k pace.  Hit the first 4 at 6 min pace - last two were at 6:10 - (who knows what the calibration was on the machine) - 2 mile warm up and 1 mile cool down.

AM - 6.5 easy cold miles this morning after a late night in Atlanta.  Will try to get some time for a few more miles this evening after a day full of meetings.

AM - 11 miles this morning in Atlanta.  I had gloves but they were a little wet from yesterday's run - and so the cold wind this morning seemed to "ice" up my hands.   Very uncomfortable "thawing" them out in the shower afterwards.  Richie joined me as he is in town too for a meeting this morning.  Good conversation - decent run.

AM - 4 miles easy before work.

PM - 8 miles easy after work with Richie.

AM - met Richie Ken and Tim in downtown Clearwater to run the bridges. Got a nice easy 20 miles in on a chilly and rainy morning. Felt great.

PM - took yesterday off - as an unplanned day off, due to too many family commitments, which I think turned out to be a good idea.  I rested most of the day on Saturday too.  This evening Richie and I did an easy 12 after work, and I felt very good.  

PM - after work; had a really good workout.  6 x mile @ HM pace with a 200 rest following a 2 mile warm up.  Average pace was 6:26 with the last two at 6:17 and 6:20.  Felt very solid.

AM - easy 4 mile shake out run before work today.  Cold front blew through earlier this morning, so it was a bit windy and rainy and chilly.  Will plan to get a more substantial run in later today.  

PM - got another 7 in at lunch.  Front has lots of windy conditions - so it was chilly and overall a very non-relaxing easy run.

AM -  In Indianapolis for business today - got in late, so woke up a little later than I had wanted to.  Snow and high 20's outside found me deciding to stay indoors.  MP workout.  3 mile warm up then 6 miles at MP and then a 1 mile cool down.  Would have liked to get another couple of MP miles in, but no time to make it fit before meetings/calls.  Felt ok on the whole.

AM - a little over 11 miles early this morning in Washington DC - around the National Mall and various monuments and memorials.  Very windy and cold with periods of some snow flurries. Nice run though.

AM - got a late start - but had a decent 20 miles today - long loop around Lake Tarpon.

PM - got 4 easy miles squeezed in between too many other things. Could not wake up early enough - body clock not adjusted to the daylight saving time clock yet.

AM - 4 miles very early this morning (4:30 am) before a flight to Atlanta. Groggy but decent stroll around the neighborhood.

PM - after work in Atlanta - raining and in the low 50's made me decide to hit the treadmill at the hotel. Not a very good run. Kept it slow and got 8 miles in.

AM - worked late into the evening (after midnight) and was up at 5:15 to get out and run before work meetings in Atlanta.  Had tentatively planned a strength training session this morning - but it was in the 30's and my old body was telling my brain not to really consider a hard workout.  My brain listened.   Thought about doing a short 4 miles and regrouping later in the day for a workout, but ended up running about 7 rather moderately paced, hilly miles and felt good after I had gotten the blood circulating and my muscles were warm.    Will give it a go after work if I am up to it, for a session of strength training.

AM - well my day got away from me yesterday and so I never got to the hoped-for second workout.  Got out this morning and did some exploring - found some nice running areas and some pretty hairy/sketchy/dangerous traffic areas too.   But all in all, it was a pleasant cool run of about 12.5 miles.  Looking forward to a run tomorrow with Ingrid!

AM - a very cold morning by my standards -- in Alpharetta.  Met Ingrid (a FRB blogger who doesn't blog)  :) for a run along the Alpharetta Big Greenway trail.  Fortunately Ingrid had a headlamp - it was quite dark and she runs very fast.  Very nice run on the meandering trail, only made one wrong turn - and completed 11 miles - at what seemed to be a brisk 7:15 to 7:30 pace.  Enjoyed the company and the chat - but not the cold weather!

Point of reference - I met Ingrid at the start of the NYC marathon in 2011 and found out later that she was actually on FRB - but it never came up in our conversation.  We ran together in that race for about 15 miles - where she left me in the dust and ran 2:58 (or perhaps faster).  She followed that up with a great performance in Philly last fall at 2:52 - (Ingrid please correct my memory on the times).  Turns out she lives not too far from where my new company office is located in Alpharetta.   Always good to run with someone you know especially when you are away from home and particularly good if they are faster than you. :) 

PM- Had just enough time for 9 miles at lunchtime back in St. Pete today.  Did not feel all that great.  Hoping for time for a few more miles this evening after work.

PM - had to accompany Delaney down to Ft Myers today for a soccer tournament while her mom was with her sisters in Gainesville - so an early start for a long drive kept me from running before we left. Her team was in a semi-final match today where if they lost we'd be heading home in the afternoon and if they won we'd stay overnight for the final in the morning. Oddly we were both hoping a little bit that her team would lose because we could head back home (she had a surprise party she wanted to attend and I just wanted to sleep in my own bed at least 3 days in a row for a change).

Well it was a very tense game which ended scoreless even after additional time periods and they headed to penalty kicks to decide it. Delaney's goal ended up being the winner. She told me afterwards that it was her best spot kick because she figured if she made it - everyone would be happy because the team would advance and if she missed then she could go to her party. Hence no pressure.

Anyway after a very lengthy meal and a fiasco of finding a hotel room I finally headed out at 6:45 pm north on the Tamiami Trail for 10 miles and turned around and headed back. Nothing was enjoyable about the run which went through some sketchy areas. The only things remarkable about the run was that I did it and that the last 2 miles were at MP.

PM - back home after the soccer final in Fort Myers this morning.  Delaney's team won the Region Cup - this game also went past regular time and ended up in penalty kicks after they were deadlocked at 1-1.  Once again they prevailed and Delaney had a brilliant penalty - and it was also the deciding goal.  She was completely exhausted after two days of very physical games each over 110 mins long.  

Anyway - I headed out the door for a run just before 5 pm - with a plan to run to feel - and as it turns out, I felt reasonably well, so I covered a little over 12 miles.  

Nice weekend. 

AM - easy 4 miles very early before flying up to Atlanta for work.  

PM - another 8 miles in Atlanta. Headed out after work to the Greenway - and on the way the weather took a turn for the worst - starting with hail and then these really loud sirens started blaring which I figured out were for a tornado warning. As I neared 4 miles I took a turn on the trail because it was turning dark and the rain was getting harder. I ended up at a shelter for restrooms which was fortunate as the lightning was pretty severe. I waited there for about 10-15 minutes and then headed back in a much lighter rain. Bit scary. The run back to the hotel left my shoes completely soaked - which was good news because it meant that I had to head over to the Big Peach running store to replace the long overdue Gel Nimbuses so that I would have dry shoes in the morning.

AM - on the treadmill - 3 x 2 miles at HM pace with an 800 rest.  2 mile warm up and 1 mile cool down.  This went very well.  Started off the first rep at 6:31 pace - and then did the second rep at 6:27 pace with the last one at 6:24 pace.  It was strange that I did not feel that great in the warm up and even the first 3/4 of a mile on each rep felt a little tough, but I was definitely strong enough and was not over the limit even on the last one - So a good confidence builder.

AM - some really slow and easy miles this morning.  I was not sore or fatigued from yesterday's workout, but it was cold out and I did not want to force anything - so I just let it slowly increase over the miles - got in about 11.5.  Quite an enjoyable run on some new roads to me in Alpharetta.  

AM - quite cold and windy morning in Washington DC.  Did a good progression run - 2 mile warm up then 6 miles with a plan to start at 7:30 pace and increase the speed by 10 seconds each mile.  First mile was uphill around the Capitol Building - so it was 7:45, then 7:28, 7:15, 6:58, 6:48 and 6:33.  Finished up with a 2.5 mile cool down.  Did loops around the National Mall between the Washington Monument and the Capitol for miles 3-6 - which is packed dirt/stone and relatively flat almost like running on an old cinder track.  Pleased with the effort considering the cold and the 20 mph winds.

AM - 6 easy miles this morning back at home.  Very tired and not too motivated to run today.

PM - 8 more at lunch.  Felt really slow and fatigued today. 

PM - steady state run of 18 miles on the treadmill today as it was quite warm and humid by the time I started to head out for this workout. Did one mile warm up then kept every mile right at 6:55 pace more or less for 17 miles. Bit tough mentally in the last 4 miles or so. Actually very pleased that this went as well as it did.

AM - 4 miles easy before church - felt pretty sluggish and slow; but expected that.

PM - waited for some storms to pass - which never really materialized here.  8 more miles - first couple were tight and heavy legged, but loosened up nicely and felt good by the end. 

AM - 6 miles easy and early before my "commute" to Atlanta this morning.  

PM- after work - bit of a "day" and I was in a poor mood.  Did not want to go outside where it was cold with snow flurries (after having run shirtless at home this morning) so I began a slow run on the treadmill in the hotel, and low and behold about 4 miles into it I felt much better and the world was all good again.  Love to run.  Got in the 8 that I had planned. 

Good session today on the treadmill - 8 x 800 with a 400 meter rest.  2:53, 2:56, 2:56, 2:54, 2:52, 2:49, 2:49, 2:47.  Was supposed to do these at 10k pace, but this is the Yasso's workout that I have done in the past and just wanted to see where I was, so I went faster than 10k pace.  Felt a bit tested, but solid and strong.

AM - cold morning - easy slow 7 miles; no soreness to speak of, but a bit tired today.

PM - was able to get out at lunch and do 8 more miles along the Greenway trail - bright sunshine but windy and chilly.   

PM - busy day. Headed to the airport early to get my Global Entry interview done and then got an early flight back to St. Pete. Was at my desk early afternoon. Richie called me - he's been care\ing for his father who is not doing well - and he was in need of a break - So we headed out for a run where he could talk and vent.

Had a great workout. 2 mile warm up and about 8 miles at slightly better than MP pace with a 2 mile cool down. We were talking so much, I hardly noticed how quickly we were going.

AM - 6 miles easy this morning - chilly for Florida - 55 degrees or so.  Should have worn gloves.  

PM - 8 miles more at lunch - very nice day out today.  No gloves needed - 70 degrees.  :) 

PM - 19 miles on a very warm afternoon. Got a bit dehydrated and ran out of time to get the full 20 miles in.

AM - 6 miles easy before church. Thought I would feel a bit sore as I got a little dehydrated at the end of my long run yesterday - but actually felt fine.

PM - decided to go out for a run as it was no use in watching my Gators take a whipping from Michigan. Had a nice 8 miles before packing a heading to the airport - Atlanta again this week. .

AM - early run before work in Alpharetta - ran a new route - generously calling it 6 miles - but my Garmin battery died near the beginning of the run.  Really felt terrible this morning - almost like a flu/virus is coming on.  

PM - got in an easy 8 miles after work basically covering part of the route I did this morning - and noticed in the daylight how much of an uphill effort this was - for some reason in the early morning darkness I just did not see the steepness; figuring I was just very tired and slow.  Anyway  the run was fairly uneventful - gradually got into a more normal training pace towards the end - then had to do some loops around a large parking lot to get in the planned distance.  Think I am a bit tired today - will perhaps get to bed early and skip a morning run tomorrow in favor of a later session - either at lunch or after work.  

PM - so I ended up with very little time yesterday due to work commitments.  Translation - I should have done the workout early in the morning.  Anyway, I did an abbreviated session of 2 x 2 miles at HM pace with an 800 rest.   2 mile warm up and almost no cool down.  Both reps were good - 6:23 pace on the first one and 6:18 on the second rep.  Had to skip the cool down to get to a work dinner.  

AM - nice and pleasant 8 miles before work.  Relatively comfortable temps and my body feels a good bit better than it did a for the last couple of days.  Noticed lots more songbirds out in the morning here than ever in Florida.  Kinda like that.

PM - quite late after a long workday - 6 miles on the treadmill.

AM - very solid workout this morning. 2 mile warm up with 10 miles at MP (6:45 avg pace) with about a 1 mile cool down.  Did this on the treadmill because it was raining and 42 degrees outside - and I did not have warm enough running clothes for it.  Wish that I had, because I suspect it may be the running conditions I see in London in a couple of weeks...Anyway, pleased with the effort - no injuries, illness or red flags.  Couple more "reminder" workouts and one more long run this week - should be good to go.

AM - 6 miles easy before work back in Florida.  Much warmer than Atlanta yesterday - pleasant run - very light pace.

PM - a little over 8 miles more at lunchtime.   

AM - early - met the group in downtown Clearwater to run the bridges.  Ken and Tim met me at 5:30 and we did a short 3 miles and circled back to meet the big group of about 25 runners to do the main loop.  Saw Vinny for the first time in a few years.  Ken has a cold and kept his run to only 12 while Tim did his planned 15.   I ended up running a number of miles with Vinny - good conversation.  Then completed my 20 by running solo for the last 5 miles north almost to Dunedin on Edgewater before I turned back to downtown.  Very relaxing - non-stressful effort.  Last 10 miles were around 7:40 pace.  Just really feeling good.  

PM - 10 miles easy around Palm Harbor and the Pinellas Trail. Just enough time to get it in before my flight late this afternoon.

AM - 9 miles easy this morning in Alpharetta before work.  Hilly route - unintentionally chosen. Flight later today to NYC - hoping to leave a bit earlier in order to get a second run in the evening.

PM - 5 more miles on the treadmill at my very toney NYC lodgings.

AM -  good workout in Central Park this morning.  6 x 1 mile at HM pace with a 400 rest.  First two were 6:35, second two were 6:25 and the last two were 6:23.  Little tired as I stayed up late to watch the end of the NCAA Basketball - and had to get out early enough to complete the run before my meetings today.  

AM - 5 miles easy before work in Atlanta. Really pleasant spring morning.

PM - 9 more at lunch - quite a bit warmer, lots of pollen.  The Masters Tournament should be really nice. 

PM - decent session - 1.5 mile warm up then 6 miles at MP (6:45) and a short cool down. Would have hoped to have felt really strong today - but this was a bit more of an effort than expected. Huge amount of pollen in the air in ATL and although I do not have allergies per se - it was an irritant nonetheless.

PM - 8 miles easy - on a very warm humid and windy day in St. Pete.  Tried to keep this as much without effort as possible - but even with the light pace, I felt a bit off really until the last mile or so.  Hoping the next few days of no-business travel with some easy runs get me to feeling rested and strong.

PM - easy 14 miles late in the day. Decided to sleep in this morning - feel like I may be catching a cold - felt rested and smooth on the run.

PM - 8 miles easy on a muggy warm afternoon.  

AM - just an easy 6 miles this morning before work.  First few miles were slow and a little fatigued - once I got warmed up though, I felt fine.

AM - good "reminder" session this morning.   2 x 2 miles at MP (6:45) with an 800 rest in between.  1.5 mile warm up and .5 cool down.  Everything felt fine -systems all checked-in functioning properly.  Now all we need is Sunday.

AM - easy 4 mile shake out run - could have done more of course, but decided to keep things to a minimum.  

AM - 5.5 miles easy through the neighborhoods in near my home.  Very warm morning- and humid.  Head out this evening for the UK.  

So - my flight overnight to London was diverted just as we were crossing the Atlantic and turned around for mechanical issues and we landed, in all places, Boston at 3:45 am.  Still in Boston now as they sort out the mechanical and crew issues.  (Emergency vehicles on the runway and thunderous touchdown aside, no apparent safety issues).  Appears I will now arrive in London at least 9 hours later than expected...

AM - got into the hotel last night around midnight - grabbed a bite to eat - slept 8 hours and headed out with the guys for an easy 3 miles through Hyde Park. Spectacular weather. Supposed to be the same tomorrow as well. Got the race packets - Sky News did a live interview with us to talk about Boston. Everything feels good - hoping for the same tomorrow.

So happy to report that my long stated goal of running a marathon under 3 hours is now a reality. We had a simply spectacular weather day in London with temperatures in the 40's at the start and probably not exceeding the mid 50's during the race with bright sunshine and tremendous crowds from start to finish.  

My race plan was to go out slightly slower than goal race pace for the first 4-6 miles and then settle in, and I had Richie at my side to act as a reminder to keep me in check - I really felt so relaxed, with the exception of the first mile at 7:06, every mile in the first 6 miles were right at or faster than MP.

We ran together steadily with some faster miles here and there until mile 18 where for some reason I hit a rough patch and at the same time I think Richie pushed the pace and did not realize I had dropped off a bit.   No worries, I just kept ticking off the miles right at 6:50's. I figured he was going to run very well, perhaps under 2:57, so good for him, I thought.

At some point around mile 16 we had passed the 2:59 pace team and my watch was showing an average pace of 6:45, so I felt that I had things under control.  

Around mile 19 or 20 I noticed that each time I tried to push the pace a bit, one of my calf muscles would begin to cramp.  It was fine if it kept things steady at MP or slower, but faster pacing seemed to trigger the beginnings of the cramp.

We emerged from a tunnel along the Thames between mile 24 and 25 and much to my surprise, the 2:59 pacer came by me.  I started to panic a bit, because even though I thought I was well under 3 hours, the pacer was running away from me, and I could not push the pace, because each time I did, my calf began to cramp.  So I rationalized that he must be trying to run 2:59 even and not just sub 3 hours - so perhaps if I kept him close, I still had a chance.

As we hit the final stretch along St. James Park, I saw the 800 meters left to go sign with the clock time of 2:56:40 - and I thought - Right, I think I have this in me.  Suddenly with 600 meters to go, Richie appeared in front of me.  He was struggling - but still running.  I caught up to him at the 385 yards to go sign, and grabbed his shoulder and implored him "We are doing this thing!!!" or something to that effect - I don't remember.  His eyes told me, that he was just hanging on - and completely spent.   As we rounded in front of Buckingham Palace, the announcer said - This is the last of the sub 3 hour runners - most of them have some time to spare on the chip time - but let's help them get a photo of the clock time still showing a 2 in front of it as they cross the finish.   My clock time was 2:59:59.

Success.  

Richie was 5 seconds behind me.  Chip time for me was 2:59:41 and his was 2:59:46.

He had a screen printed shirt with "Run for Boston" printed on the front and back.  News crews clamored to speak to him - I just smiled and waved.   

So very pleased that everything came together for this race.  

Time to celebrate. 

Planned day of rest - went to Paris with the guys for a couple of days.

Another rest day. Body really doesn't feel too bad - just a little soreness in the legs. Heading back to London for a work- related conference before heading home.

AM - was still a day of rest - but went out for an easy spin over the Millennium Walking Bridge and down the river and back to the hotel before my conference. Possibly catching a cold - body felt a little sore but generally fine.

No running today - busy with a conference in London then travel back to Paris for a dinner and night out with my friends before heading home tomorrow.

Early start and travel for about 14 hours today.  Good way to stay off my feet and rest.   Will resume some regular running tomorrow.  Nothing is sore or fatigued any longer.  This is the most I have rested after a marathon - actually usually feel compelled to get out and run within a day or so, but I took a different approach on the recovery this time.  Think I like it.  

Decided to take one more day to recover from travel etc.

AM - finally got out for an easy 6 miles this morning.  Felt nice to be out running on a pleasant morning.  

PM - after work in Alpharetta - easy miles - just less than 5.  Ran on the Greenway trail - parts of it underwater as a result of some rains over the weekend.  Required me to take my shoes off and walk because the water was too deep - actually enjoyed the cool water on my feet and legs and then resumed my run.

AM - 7 miles easy in the morning before work.  Pleasant morning - a bit humid with some light fog.

AM - easy 6 miles on a breezy cool morning in Alpharetta.  Even 10 days after my race in London - still a bit lethargic on my runs.  Not sore or fatigued - but clearly not recovered yet either.

PM - after work had a nice run of 8.5 miles around Alpharetta.  Was too tired to get out this morning but really enjoyed the run this evening.  

AM - have an early flight to DC - so I did an early easy 4 miles on a drizzly cool morning in Atlanta.

PM - back home today - 10 miles easy on a warm muggy afternoon.

PM - 7 miles easy on a pleasant afternoon at home before a flight out this evening.

PM - in board meeting prep sessions all day for work.  Was able to squeeze 4 miles in between meetings and a work dinner in Alpharetta- on a cool rainy late afternoon/evening.

AM- 10 miles or so early before a day of work meetings on a cool damp morning in an around Alpharetta.  

PM - lunchtime - I got out for a midday run on a very pleasant sunny day in Alpharetta.  The Big Creek Greenway trail which had been submerged from heavy rains over the weekend and closed - was re-opened today for use.  I ran under the canopy shade of trees on the trail which had been relatively sparse the last time I ran on it during the day.  But now the trail is densely shaded with the trees having the full complement of their leaves now that summer is nearly here. I probably ran a bit faster than easy pace - as I was trying to get in as many miles as I could in the short period of time I felt I had during lunch - so 8 miles in just under an hour. 

AM - 8 very easy miles this morning in Alpharetta.  Found yet another pleasant route on a country road.  Light and easy today.

PM - busy day at work and my eldest daughter's birthday - so I squeezed in 6 miles on the treadmill late in the day before dinner with the family and movies - Great Gatsby - not bad.

AM - thought about doing a race this morning - but it's was very warm and humid - so I opted for an easy 9 miles. Good decision as the weather made for a miserable run.

Mother's day.  Decided to take the day off and spend it with my wife and family.

AM - 4 miles easy around the neighborhood this morning.  Will do some more miles later.  First time in nearly a month and only the 2nd time in 9 weeks where I can recall being at home on a Monday - way too much travel.  So I enjoyed the light run this morning at my home.

PM - got a run in with Richie after work - estimated at about 8 miles - my watch kept rebooting several times during the run.  Cool front came through during the day, so it was dry and not as warm in the evening.  Nice time catching up with Richie - as we have not run together since London. 

PM - easy to moderate 8 miles with Richie and Ken at lunch time around Carillon and Feathersound in St. Pete.  Really nice weather day and good running company conversation.  I watched a documentary last night called "Running across the Sahara" - a film produced / narrated by Matt Damon about three guys who got some sponsorship for an "expedition" to run across the Sahara desert - starting at the Atlantic and running through several countries including Niger, Lybia and Egypt.  It was reasonably interesting.  I would not really call it a "running" movie.  They covered over 4500 miles in 111 days.  

PM - 8 miles easy to moderate on the treadmill at lunchtime.  

PM - 8 miles after a long day at work.  After a few pleasantly cool weather days, we seem to be headed into the summer heat for good now.   Two new pair Ascics Nimbus 14's arrived today - got them on sale online since the 15's are now being sold - love the bright yellow shoes for summertime... 

AM - a little over 4 miles this morning before work.  

PM - lunchtime - 6 more on the treadmill - easy pace.  Too hot outside and I am not yet acclimated to it.   

AM - had planned to get up early, but failed.  Went out around 7:15 and it was already nearing 80 degrees and humid.  Felt a bit lethargic and weak - kept it light and got in about 6.5 miles - with a decision to add a few more later in the day/early evening.

PM - did another 7 or 7.5 this evening - weather was more comfortable and the run was much better than this morning. 

PM - easy 8 miles on the treadmill on a hot afternoon. Celebrating my 23rd wedding anniversary today. Makes me feel old! :).

AM - easy 4 mile run on a warm muggy morning.

PM - just under 6 miles or so after a very stressful day at work.  Not a great run, but one that I needed. 

AM - slightly more than 8 miles this morning before work - Ran through Spanish Trails - pleasant, but warm out.  Travel to Atlanta midday today for the remainder of the week.

AM - 6 miles easy before work in Atlanta this morning.

AM - 4 miles easy before an early work meeting.  Plan to get some additional miles later in the day.

PM - 8 miles after work - ran along the Alpharetta Greenway trail in the woods - pleasant weather - pretty hilly run had me worn out at the end. 

AM - 7.5 miles on a cooler and breezy morning before work and heading home.  Seem to be in a bit of a running funk - not feeling very fit or easy on my runs as of late.  I will mix in a few workouts next week to break up the monotony of easy aerobic runs.

PM - slept in today so I had to wait until the evening for a run. Was still 90 at 6 pm but not a humid as it normally is. Decent 12 miles - did not feel as lethargic as I did during the week.

AM - got out early this morning - warm but dry again - very pleasant and comfortable run of a little more than 8 miles easy.

AM - got in an easy 4 miles - a little later in the morning than I had planned.  Thought I would get more miles in late in the afternoon - then plans changed.  Went to two different Memorial Day gatherings - one at noon and the other at 4 way over in north Tampa.  Had to pack and finish up some work before travel on Tuesday.

AM - early start - first workout since before London.   Did an easy warm up of 2 miles to the gym, then did a progression run on the treadmill starting at 7:20 pace, then increasing speed 10 seconds every mile for 6 miles - so the last mile was at 6:30 pace.   Hopped off the treadmill and did a 2 mile cool down back to the house.   Wanted to be fairly precise in the effort / pacing so the treadmill was quite a useful tool in that regard.  Felt decent for the first workout in a while. The last mile may have required a bit more concentration / effort; but overall felt good about the session.

AM - at Hilton Head, SC for management meetings.  Seriously - and disappointingly, we were in a conference room without windows from 7 am until 5:30 pm - and have the same schedule tomorrow.  Got out early for a nice run on the beach of 8 miles.  Low tide, and wide firm and level ground made for a pleasant run.

AM - got out even earlier for a run along the beach in HH in the moonlight.  Was at least an hour before I saw any other people out - very peaceful and enjoyable run of 10 miles before early meetings.

AM - late night and an even earlier start to our meetings today - so just 8 miles.   Only day they planned to have us outside of the meeting rooms.  Supposed to go on a boat cruise to an island in the low country and then some kayaking/team building stuff before we head home.

AM - exhausted from the week's travel - I slept in a bit before doing an easy 6 miles on steamy morning.  Will get another run in later in the day.  

AM - got out early this morning in 97% humidity...but it was actually a pretty good run of about 14 miles.  Shoes were squishy as if I had run through a body of water, by the end of the run - a tell-tale sign of summer time in Florida.

AM - a little over 4 miles this morning before work - home for the first two days this week.  

PM - just shy of 7 miles at lunchtime with Richie on a heavy humid day.   

AM - decent session this morning.  10 x 400's at 5k pace (5:48) with 200 meter rest.  2 mile warm up and 2 mile cool down.   

PM - had to go to Philadelphia for a work related matter for tomorrow.  Absolutely spectacular weather when I got in around 6 pm - so I ran an easy 5 along the Schuylkill river - with about a thousand other people out cycling, walking and running.  It was so nice outside, that it was almost an effort NOT to go out to run.  

AM - early start before early meetings.  Went out along the river again this morning which was very pleasant.  Sun-up is almost before 5:30 am here.  8 miles - last few much quicker than the first few.  Someone told me it is National Running Day today.  

AM - Good threshold session.  4 x 1 mile at HM pace (6:24) with 400 recovery - 2 mile warm up and cool down.   Used the treadmill due to Tropical Storm Andrea dumping torrential rains on the area this morning.

PM - only time for 7 miles this evening after work.  Extremely uncomfortable humid and buggy conditions.

AM - still humid and heavy conditions this morning.   Heading down to Miami to see the Spain .v Haiti friendly - Bradlea is a huge fan of the Spanish team and it was her idea to go to the game.

PM - did not get out until just before 7 pm this evening.  Was not feeling too motivated and expected anywhere from 4 to 14; ended up at 10 mainly because of a saturation point of too many gnat swarms with the little things getting in my eyes and mouth.  Not a bad run otherwise.

AM - easy 3-4 miles early before work this morning.

PM - another 7 miles after work in Alpharetta - Very hilly route, lots of ups and downs. 

Good workout 1 x mile at 10k pace with 800 rest; then 4 x 800 at 5k pace; 400 rest. 2 mile warm up; 1 mile cool down

AM - 8 miles slow and easy this morning - a bit sluggish on a muggy morning.

PM - progression run on the treadmill - 2 mile warm up then increased pace starting at 7:30 by 10 sec per mile for the next 6 miles - ending at 6:30 pace - 1 mile cool down.  Much more difficult in the last two miles than I recall when doing this workout a couple of weeks ago.  Possible that the incline on the treadmill was improperly calibrated - or just an off-day.  

AM - easy 4 miles before work. Not sore or fatigued, but a bit tired from the week's travel.

PM - easy 7 on the treadmill after work. 

Good run on the treadmill today (way too hot for an outdoor run at 1 pm when I started). 14.5 miles with the last 3.5 strong with last 1.5 at MP.

PM - following a nice Father's Day with my family - had to travel to Chicago for business later in the day - got out for an easy 7.5 mile run along the Lakefront on a pleasant but buggy evening.

AM - 6 miles easy along the Lakefront - headed south this morning around Soldier Field etc.

 PM - another 5 at the end of the day - tried a run along the Riverwalk - - too many stops and ups/downs.  

PM - tried to do this workout at the Alpharetta high school track - but could not find a way in and a storm was about to hit - so I moved to the YMCA treadmill instead. Good workout. 2 mile warm up; 12 x 400 @ 5k pace with a 200 rest then 800 jog then 4x 200 @ mile pace with a 200 rest; 2 mile cool down.

PM - nice relaxed but a bit hilly 9.0 miles after work.  Cool front kept things comfortable in the shaded parts of the route.  

PM - on the treadmill - decent workout.   2 mile warm up; 2 miles @ HM pace; 800 jog; 1 mile @ 10k pace; 800 jog; 800 at 5k pace; 1 mile cool down.   Felt ok.  First rep was a bit stressful toward the end avg'd 6:24 pace; second rep was the worst of the 3 but hit 6:06 pace; last rep was fine 2:52 - I figure I can handle anything for a half mile.  

PM - 6.5 easy miles with Richie in St. Pete around Feathersound at lunchtime.  Heavy local thunderstorm popped up just as we started and hammered us with heavy rain and wind - but the cool rain was welcome on what I expected to be a really hot and steamy run.  Supposed to run with one of my daughters on the beach this evening for a 5k.  

PM - after work joined my daughter Riley who is at the beginning of training for a half marathon in the fall.  Ran with her on a beach 5k in Clearwater - as a former competitive swimmer, she ran really well - averaging just under 8:50 pace and finishing strong.  Really enjoyed running with her. Wife and other daughter met us for dinner at the Palm Pavilion afterwards.   

PM - 12 miles easy on the treadmill in the middle of the day. Too hot outside for a run of that length.

PM - 9.5 slow miles on a steamy humid evening.  Felt a little rough to start, but kept it easy and felt better as the run went on.  

AM - 4 sleepy easy miles before an early flight today.

PM - around 8.5 miles after work. Felt creaky and off second day in a row.

PM - tough workout.  2 mile warm up then 4 x 1000 at 5k pace with a 600 rest; (800 after the 4th) then 4 x 200 at mile pace with a 400 rest; 1 mile cool down.  Did this outdoors using the Garmin workout feature - most of it on the Greenway trail (concrete surface) which was heavily tree covered, so the GPS was a little off  and as a result -- I could not seem to hit the 5:48 pace with any consistency - was either too fast or too slow (mostly the latter) according to the watch and so probably ran this much harder than I had expected trying to get into the right zone.  The 200's mostly were uphill - so those were off too.   Was really tired after this workout.  Gahh.

AM - 10 miles easy before work.  Expected to feel fatigued or sore from last evening's workout but actually felt fine for the first half of the run.  Hills and humidity depleted me a bit by the end.  

PM - on the treadmill - surprisingly good workout for a change - 2 mile warm-up; 4x 1 mile @ 10k pace with a 400 jog; 2 mile cool down. Felt in control and solid.

AM - 4.5 easy miles this morning before work.  82 degrees and 97% humidity at 6 am.  Lovely.

PM - 6.5 miles after work with Richie.

PM - midday run of 14.5 miles.  Looked like it was going to be a light rain - so I thought it may be worth going outside in the middle of the day - but the clouds cleared and it became really steamy and uncomfortable.  A few clouds and a little drizzle toward the end made things a little more bearable.  

PM - easy 8 miles on the treadmill.

AM - 4 miles easy before work.

 PM - rainy day - and I can't seem to keep enough dry shoes in the rotation so I opted for a 6 mile run on the treadmill at lunch instead of running outdoors. 

AM - still raining - 4 days now...4.25 miles easy in the neighborhood before work.  

PM - another 6 miles after work - ran with Ken and Richie and grabbed dinner at Courtside afterwards. Good to see the guys.

PM - easy 5 miles around the office park at lunch.  Race this evening - Midnight Run.

PM - late.   So this year's Midnight Run 5k was actually a reasonably good effort for me despite the seemingly ponderously slow time.   That part was a bit perplexing.   I honestly felt really pretty solid most of the race.  First mile was consciously conservative but I was not holding back much.  That mile was 6:03.  I felt like I held the same pace in the second mile, but probably lost a few seconds on the 180 degree turn-around.  That turned out to be 6:13.  

I raced well actually - moving up and passing runners throughout the race.  Somehow I lost time over the drawbridge despite feeling like the effort was at least the same or a little stronger than the first 2 miles.  Passed several runners in the last mile and except for one who got me back in the final stretch, I had no one pass me.  I really expected to see mid 18's on the clock when I headed to the finish.  

So - not a great time but finished 1st in my age group.  Connected with Doug at the start and chatted with him after the race as he walked to his car to change shirts - he was doing the 10k as well.  Very humid night by the way 91%.  Shirts were literally drenched as if we had been swimming.  Turns out Doug finished 2nd in our age group on a very conservative effort by him - knowing he was going to be doing the 10k afterwards as a progression workout- which I see from the race results showed that he finished in 47 mins - Nicely done. 

Good crowd for the event again - somewhere in the range of 1200 runners in the 5k and 500 or so in the 10.  

Did  a short cool down - thought about running with Doug in the 10 for a brief moment, and then thought better of it.   

PM - 8 miles easy on the treadmill during a storm.  Riley met me at the gym after her shift at the Palm - and she ran on the treadmill next to me and chatted.  

AM - 6 miles easy before the start of my day.  Slightly cooler this morning with rains overnight.

PM - 8 more miles in the evening after some storms. 

AM - easy 5 miles, late morning after watching a stunning stage of the TDF.  Too hot to run long, so will plan on doing more miles later in the day, hopefully following some afternoon storms.

PM - well the storms never developed so I headed out around 6:15, still quite warm.  Not a very good run - got around 12.5 miles in.   

AM - 4 miles easy before church.  Very tight in lower back and groin for the last couple of weeks - takes about a 20 mins to warm up to where it feels comfortable.  Bit of a nuisance more than anything else.

AM - 4 miles very early before my flight.  Felt much better today.  I had planned to do a second run yesterday afternoon but was really feeling increasing soreness and tightness in my lower back and groin and so I did some self massage, stretching and decided to take the afternoon/evening off with no second run.  Seemed to have done the trick.

PM - got in 6 after work - bit sluggish after a long day of work and travel.  

AM - about 5.5 miles this morning- felt ok, but not great.  Seem to be in a bit of a running funk lately.

PM - a little more than 8.5 miles after work on a hilly route. Very slow aerobic effort.

AM - easy 4 miles before work.  Almost felt as humid/muggy here in Atlanta as a summer morning in Florida.

PM - about 9.5 very hilly miles in some parts of Alpharetta that I had not yet run in - slow going but slightly better run this evening perhaps due to a light rain cooling things just a bit.   

AM - just about 4 miles easy this morning before heading to the office.  Flight home this afternoon and a meeting this evening may make it a challenge for a second run today.

AM - 8 miles early this morning before work.  Took about 3 miles for me to feel "normal" - little bit creaky and sluggish start.

PM - 7.5 miles with Richie in and out of rain showers and storms around Feathersound.  The cool rain was refreshing.  

AM - slightly more than 4 easy miles this morning - feeling better over the last few runs.

PM - a little more than 15 miles in the evening - slow and sweaty. 

PM - 6 miles easy on the treadmill.  Sore again for the first few minutes.  Otherwise fine.

AM - very early easy 4 before a morning flight.

PM - got in a slow tight uncomfortable run.  Groin issues are really not improving much.  Doing lots of stretching/self massage etc.  Beginning to think I may need to take some time off.  Runs are not enjoyable. 

AM - so I was thinking of taking the day off with no running - but I awoke with a lot less tightness and so I did a little stretching and used the "stick" for a bit and thought, maybe a short run to test things.  Surprisingly very little to no tightness and no pain at all.  Had a relatively normal feeling run.  No instability or weakness that I realized I was experiencing from time to time.  Weird.  6 miles of  pleasant running.

PM - got another decent run in this afternoon without any groin issues.  In Va Beach with the family for a few days - very warm here.

AM - easy 4.5 miles with Riley in Va Beach.  Very warm and she was feeling it - so we cut it short.  But no issues with my groin - so I have decided it may be fun to connect with Rob on Wednesday next week and do the Des News half.  

PM - easy 8 miles around the golf course behind my brother in laws house and around a lake in a nearby neighborhood. In vacation mode this week. Light running and different activities. Took my daughters to play golf yesterday. Today I tried paddle boarding.

No running today - busy with vacation activities and then headed out to the airport in the late afternoon - arrived late in Alpharetta - showing the family around the Atlanta area for a couple of days.