Bret

PM - 7 hilly miles with Finn to start off the new year.  

AM - 5k on the treadmill as it was cold and rainy outside.  Did 10 miles in an indoor bike at the gym at lunch too. 

AM - really epic rainfall in the last couple of days - and cold - so another day on the treadmill - easy effort.  6 miles.  

AM - 6 easy miles with Riley and Finn.  Still a little bit of rain but not too bad.  

PM - 7.5 miles with Finn - last 3 or so at a sort of tempo effort.  

AM - 5 cold, slow miles with Finn before work. 

PM - 3.5 miles on the treadmill at lunch.  My new Garmin provides "training guidance" - the last couple of days it said my run was "unproductive."   And today it advised me that I was "overreaching".   Hmm..

AM - treadmill workout in the early morning because it was raining, I have a cold and my work schedule won't permit for a lunchtime run.   2 mile warm up then 2 miles at HM pace, with a 400 rest, then 1 mile at HM pace.   I originally planned to do 2 x 2 miles but was feeling a little depleted and thought better of it.  All in all, a decent effort and a solid amount of time with my HR at just below threshold pace.  

PM - 7.25 miles on the treadmill at lunchtime easy. 

AM - 3 miles very easy and slow in the cold with Finn before work.   Planning a workout later today if time permits. 

PM - treadmill tempo workout.  15 min warm-up - 30 mins at tempo HR ~150 (around MP effort) and then a 5 mins cool down - for just around 6.5 miles. 

AM - 4.25 miles or so with Finn - slow easy - legs felt tired and heavy from yesterday. 

AM - a little over 7.5 hilly miles with Finn on a breezy, somewhat rainy morning.  Legs still a little fatigued but felt ok by the last few miles. 

PM - 11 miles on the treadmill whilst watching the NFL playoffs. 

AM - a little over 4 miles very slowly with Finn in a light rain.  Reasonably fatigued - no pain or discomfort, but feeling the load from the last week of training.  

AM - 5.75 miles with Finn on a foggy, misty, rainy, but warm morning before work.  
 

PM - treadmill workout after work.  5 x1000 @ 10k pace with a 200 rest.  Good effort. 

AM - 3.5 miles in a cool fog with Finn.  Very slow active recovery.  Legs were fatigued and one of my toenails bruised from the treadmill yesterday evening.  Travel to Philly today.  

AM - in Philadelphia for business - did an early morning run from the Old City section of town out to the Schulkill River trail  - picked it up to tempo pace after the 3 mile split and then slowed to recovery effort at just before 7 miles.  Good effort. Got have dinner last night with my youngest who lives here.   So that was a nice bonus   

PM - 5 miles on the treadmill recovery effort. 

AM - a little over 8 miles with Finn on a cloudy raw morning.  Good run though. 

PM - 14 miles on the treadmill after church.  Watched the first half of the AFC championship game.  

PM - 5 miles with Finn on Brittle and Summit roads - mostly dirt roads next to horse farms.   Cold even in the late afternoon.  

PM - treadmill workout 4 x 1 mile at HM pace with a 200 rest; warm up and cool down.   Tough but good effort.  

AM - very cold this morning - but Finn had not gotten out for a run yesterday - so I did an  easy - recovery effort 3 miles - which was really not very therapeutic because of the cold weather.   Also in the last mile my left foot gave me some discomfort - on the top of the foot.  Odd, because it was fine yesterday and up to that point in the run, no discomfort at all.   Will keep an eye on it.  

PM - ran 3 more at lunchtime on the treadmill.  No pain or discomfort at all on the treadmill.   Noticed some discomfort when climbing stairs.  

AM - about 3.5 miles with Finn before work in some freezing rain/snow flurries.   Foot is ok, but a little tender - think it may be extensor tendinitis.   May consider some cross training if it continues or gets worse.   

PM - lunchtime treadmill tempo - 5 miles at MP after a 2 mile warm up and just slightly less than a 1 mile cool down.  No real issue or discomfort with the foot - this was a solid effort - on the upper edge of manageable.  Most of the workout was at or just below 7 min pace on a 1% grade.   Quite depleted now, about 3 hours later as I write this.  Need a couple of easy aerobic days for recovery. 

PM - 3.25 active recovery effort miles with Finn on a cool damp and dreary late January afternoon.  

PM - great flow run this afternoon with Finn.  Ended up running quite a bit faster and a little longer than I planned - but I felt really comfortable and was really enjoying it.  

No running today.  Got up late then headed to church, then brunch with friends, then a neighborhood HOA meeting and the next thing I knew it was 6 pm and it was getting ready to start raining.   Began to head to the treadmill, but just not movitated enough to run so I took the day off.  

AM - 3 recovery effort miles with Finn before work.  He had no exercise yesterday and even though it had rained most of the night - I felt like he needed to stretch his legs.   I was short on time, so did not go too many miles this morning.  May get a few more in at the end of the day.  
 

PM - 5 more on the treadmill after work. 

AM - 4 miles with Finn on a frosty cold morning before work. 

PM - lunchtime - treadmill workout.  Yasso's 800's.   Did 6 x 800 at around ~3:08-3:10 per rep with equal time rest.   It was a solid workout - I probably could have gone slightly faster but was good with the pocket I was in.   Slightly concerned with the left foot - which seemed to have resolved - and is likely tendinitis - but the harder effort on the treadmill elicited some discomfort.   I was reading an article from Dathan Ritzenhein that he has an arthritic condition in one of his feet that essentially requires that he can no longer do speed work.   

AM - slow active recovery 5k with Finn.  Still pretty cold outside.  

AM - 3 miles on the treadmill this morning.  Finn went to the vet yesterday and had some routine injections - but it resulted in him being a little woobly a few hours later in the evening and he kinda took a tumble down our stairs last night - I think he's ok - but did not want to run outside with him today.   

PM - treadmill tempo workout.  4 miles at HM pace which was 6:31 per mile.  Warm up and cool down. Very good effort.  

AM - 6 miles very easy with Finn. He seems to be feeling better.

PM - 10 miles with Finn on the Forsyth trail. Felt really relaxed and enjoyed the run.  

PM - a little over 16 miles on a bright windy afternoon.  I think I found most of the hills in my county on this one. A bit of a grinder - but got through it.  

PM - 4 easy recovery miles on the treadmill at lunchtime.  Traveling to the UK this evening.  

AM - about 5 miles in London shortly after I got to my hotel.  Chilly and windy.  

AM - 5.25 miles along the River Thames in London. 

AM - 6.25 miles around Hyde Park - last 3 miles were at tempo.   

AM - 3.5 early miles in London before my flight home

PM - 10 miles on the treadmill this afternoon.  We got about 4 inches or more of snow today around mid morning until early afternoon.  Roads are all slushy with it melting.   Easier to stay indoors.  

PM - 14 miles on the treadmill 

AM - recovery effort 5k with Finn in a cold light rain before work this morning.  

AM - 5 with Finn in the rain again.  Little warmer today.  

PM - lunchtime - workout.   2 mile warm up on the treadmill, then switch to the manual curved treadmill and attempted to do 15 x 40 seconds on and 20 seconds off - at anaerobic effort.  Then about 2.5 miles cool down on the normal treadmill.   The machine was a little tricky to use.  It has some settings to change the resistance, but I could not seem to find one that was just right.  Too little resistance and it felt out of control - too heavy and it would not allow for a normal gait.  Also, if one overstrides - the machine accelerates more quickly than is anticipated.  But all in all, it was a good effort regardless of how it worked.  Something different to add to the mix in any event. 

AM - 4 active recovery effort miles with Finn before work. 

AM - heavy thunderstorms kept me inside on the treadmill for a morning shake-out, much to Finn's disappointment.   

PM - lunchtime - workout on the treadmill.  1 mile warm up then 5 miles at MP - no cool down.  Really was feeling the flow - pace was around 6:40-6:45 for most of the tempo piece.   Could have gone longer if I had more time.   

PM - 5 easy miles on the treadmill after work. 

PM - 10 miles with Finn on a cool bright afternoon.  

PM - treadmill long run with fast finish - or a reasonable facsimile thereto.  Good effort.  Last 3 miles were at 7:30 pace - manageable but I did not feel like going any faster and wanted to end the run. 

PM - 5 miles easy recovery effort on the treadmill at lunchtime.  

AM - 5k with Finn in a light drizzle before work.   He needed some exercise and I needed a shakeout run. 

PM - Treadmill workout at lunchtime - 3 x 2 miles at HM pace with a 3 min rest.  1.25 mile warm up and a short cool down.  Target was to be at or near lactate threshold heartrate.  First rep was around 6:44 pace, second rep was 6:40 pace and the third was 6:44 again- but felt the lactate start to come in on the last part of the last rep and looking at my HR after the workout was finished, it correlates.   I had to concentrate a lot on the second half of this one; this was a hard workout but I feel good about it.   

PM - 3 miles on the treadmill at a hotel in Pleasanton California after a long day.  

AM - 4 very nice easy miles in Pleasanton ahead of business meetings before heading home this afternoon.  

PM - 6 moderately paced miles with Finn after work.  

AM - 3 miles with Finn on a chilly but bright sunshiny morning.  

PM - 6 more miles on the treadmill.

PM - long run.  19 miles.  Some good hills.  Decent effort.  Really tired. 

PM - lunchtime - 3 miles active recovery on the treadmill.  Raining and cold again outside.

AM - 3 miles with Finn on a wet slightly drizzly morning before work.  Legs still feeling a little of the fatigue from Sunday's long run. 

PM - treadmill workout.   5 x 1000 @ 10k pace with a 500 meter rest/jog.  1.5 mile warm up and about a mile cool down.   Felt surprisingly strong in this workout.  Could have done some more reps, but thought I would quit while I was ahead.  

AM - 3 miles with Finn before work. 

PM - treadmill tempo - 8 miles at MP after a 2 mile warm up.   This was not easy but a solid workout.  

AM - just under 4 miles with Finn and my neighbor Dan who has been struggling with a knee injury and is just back to running a bit.   Good to catch up with him.  We may go to watch the Olympic Marathon Trials downtown together tomorrow as his office has two parking places in his building right near the race course.   

AM - 7 miles early with Finn at sunrise.  Cold but not bad.  Wind is supposed pick up later.  Heading down to watch the Marathon Trials shortly.  

No running today.  Too much going on and not motivated enough to squeeze a run in. 

AM - about 4.75 miles with Finn before work.  Colder it seemed than the temperature indicated.  Felt a bit "off" having not run yesterday for the first time in a while.  

So my experience as a spectator at the Olympic Trials was interesting - we positioned ourselves at a point in the circuit where we were able to see the leaders go by 6 times - both men and women.   That combined with the NBC coverage I was watching on my phone gave me a bit of insight to the race I would not have had if I was only watching it on TV or if I was only spectating in-person without having the TV coverage.   

What you could not appreciate on TV were the wind gusts which were probably close to 20 mph and though the temperature may have shown 48 degrees, everyone was really bundled up on the roads.

Crowds were 4-5 deep in the areas we could see and the fan support was very good.  Everyone who had phones with TV coverage was keeping their immediate area informed of the progress of things in between the gaps of when the runners would go by.

The gentlemann in front of me was there to see his son "Willie" race.  He had a qualifying time of 2:14 at Chicago and his dad had a huge image of his son's face on his T-Shirt.  They were from Portland.   We chatted for a while and cheered for Willie when he ran by.  He maintained contact with the lead group until the halfway mark.  He unfortunately DNF'd after having some difficulty (as did many) later in the race.   

We made our way to the finish area after we saw the men pass by the last time - but the crowds at the finish were too deep to really get a clear view of them in the home stretch.  (But I had my phone).   The women's finishers were easier to view as the crowd thinned out a bit after the men's race concluded.  

Things of note:   The road surfaces on the streets of Atlanta are not very smooth.  Lots of cracks and uneven surfaces.  We saw two runners fall probably due to the uneven surfaces. 

There were way more women than men in the race.   And at least 2 women who were quite pregnant in the race.  And many more women who perhaps decided to participate even though they were struggling with an injury - who were clearly not really "competing" as much as just wanting to be part of the event.  Very few "stragglers" in the men's race.

The hilly course combined with the cooler temps and high winds plus the 180 degree u-turns - no doubt made for a very difficult day for most runners.   

I thought the TV coverage was mediocre.   It was not evident to me - (even when I re-watched it at home where I recorded it) that the coverage really captured the moves when they happened.   Like at one point we all though that Schrader had a 55 second lead, and then less than a mile later Rupp was in a small pack and Schrader had been caught.  TV kind of missed that.  

From what we could tell, the race was all about 2nd place after mile 20 or 21 because Rupp looked so relaxed and in control - but the commentators seemed to be a bit slow on the story line.  There were multiple changes in the final 10k for the final 2 places and it seemed that the coverage and commentary sort of missed things in terms of the drama that played out.

Similarly - it seems we missed the break in the women's race during the president's press conference - and then the majority of the commentary seemed initially to focus on Molly instead of Ali - but maybe that was just my perception.   

The post race interviews were good.   Galen's statements in his interview in particular were well done.  Post race photos/videos of Jake Riley's embrace with his coach Troop and Galen consoling Jordan Hasay - really seemed to capture the day.  

AM - 5k with Finn before work on a foggy wet morning.

PM - lunchtime -  treadmill workout.  20 x 40 seconds on / 20 seconds off - at perhaps mile pace effort.   Basically just hopped to the sides of the treadmill on the rest period - as it would take too long to ramp up and down on speed.  Good workout.  

PM - very busy day - just barely able to squeeze in 3 miles on the treadmill before bed.

AM - 5k with Finn in the rain.  Been terrible weather here in ATL since January.   Have not seen the sun since Sunday - and it has been constant rain all week.   Supposed to clear up tomorrow for the weekend though.  
 

PM - steady state effort on the treadmill.  1 mile warm up then 7 miles at just under 7 mins per miles.  HR was good and this was a good effort - though I did not feel as relaxed as I think I should have felt. 

AM - a little over 5 miles with Dan and Finn on a clear cool morning. 

AM - a little over 10 miles with Finn at sunrise - still cold - right at freezing this morning.  

PM - 20 miles on the treadmill.  Bit of a grind to get this one done.  

AM - 5k with Finn before work,  very easy recovery effort. 

PM - after work - treadmill workout- Yassos 800's.  9 x 800 with a 400 rest.  Average pace was right around 3:03 per rep.  I had planned to do 8 reps but lost count and did 9 which now feels like I should have done 10.  These were hard, but it was a good effort. 

AM - easy recovery effort - around 5.5 miles with Finn before work this morning.  

PM - 5 more on the treadmill at lunchtime.   Non-essential travel ban at work with the virus issue has given me more time to get training in, uninterrupted from work travel.  

AM - 5k with Finn in a light mist/rain early this morning.  Working from home for a bit now with the whole virus thing - my employer is encouraging it.  
 

PM - 3.5 miles with neighbor Dan and Finn at the end of the day.  Lost some motivation for doing a workout as I expect to hear that Boston will cancel their race soon.  

A little over 5 miles this morning in the rain with Finn and Dan and Greg.  Everyone is work from home so we could go out later than usual since we don't have to commute.  
 

Boston is postponed to September- so I will back off the longer long runs for now.  

PM - unexpectedly difficult run this afternoon with Finn.  Maybe need a rest or very easy running for the next day or two.  

AM - just an easy 4 with Finn in a light rain this morning.  Attended services this morning online. 

PM - 4.5 miles midday with Finn.  Work from home - social distancing being observed. 

AM - 5.25 miles in a drizzle/mist - weather has been really wet and dreary.  

AM - a quick 5.25 miles with Dan and Greg (and Finn).   With everyone work-from-home this is the second time in a week we've had the chance to run together (social distancing and all) - and we got to get out later than we normally would because of not having to commute to work - so more time to sleep!.   These gents like to run faster than I do most mornings, but it is good to connect and have a run together with friends.  

AM - 4 miles with Dan and Finn early.  

AM - 5 miles with Dan and Finn. 

PM - 8 miles with Finn on a beautiful springtime afternoon.  

PM - a little over 4 miles with Finn late afternoon.   Was on calls much of the day dealing with COVID-19 business and legal issues globally for my company.   Quite stressful.  Should have run early instead of later.  Early morning runs start my day off better mentally/psychologically it seems versus running late in the day.  

AM - 4 miles with Finn and neighbor Dan in a light drizzle/mist - still cool in the upper 40's for this time of year, it seems.   Gray wet days working from home makes this period of uncertainty a bit more depressing.  
 

PM - 3 more on the treadmill at the end of the day.  Did 4000 meters of indoor rowing and 15k on the Peloton bike.  

AM - 5 miles with neighbor Dan and Finn.  Roads are still soaked from all the rain yesterday - with more in the forecast today. 

AM - 5.25 miles with Dan and Finn - in a light mist before sunrise.

AM - started off to meet up with Dan for a run this morning, but met him outside his house and he said he was having sharp pain in his knee - so Finn and I ran a little longer without him.  Chilly out - at least colder than I had expected in the upper 40's, but no rain for a change.  

AM - 5 miles with Finn before sunrise.

AM - late morning 8.25 miles with Finn.  Warm enough for my first shirtless run of the year.   

AM - 6 miles early with Finn

AM - a little over 4 miles in the neighborhood with Finn. 

AM - just under 5.5 miles with Finn and Dan. We ran on the White Columns golf course for a bit.  Good change of scenery and conversation.  

AM - chilly start with Finn through North Valley and back. 5.25 miles. 

AM - 5.5 miles with Finn on the White Columns golf course - even colder today at 36 degrees just before sunrise, but it is supposed to warm into the mid 60's by later today.  

AM - 3 miles with Riley who is now at home for an unknown period of time from Boston.  A bit on a slow side, but great time to chat.  

PM - 10.25 miles on a pleasant afternoon in the 70's.  Did the first couple with Riley and Finn and then they turned around to head home. Riley is not trained enough for a run that long and Finn is not adapted to the warmer temps yet.  

PM - 6 miles with Finn after it cooled down a bit. Good flow. 

AM - 4.5 miles with Finn on a really pretty spring morning.  

AM - ran on the White Columns golf course for a bit this morning with Finn.  

AM - got out a little later this morning with Finn; one of the smoke alarms in my house decided to start "chirping" around 3:30 am to let me know that the battery needed replaced.   

AM - got out slightly earlier today after overnight storms. So few cars out now - gives me more options for running routes.  Did 7 with Finn this morning on the Milton trail /Wood road and Nix road loop. 

AM - 6 miles at lunchtime. Cool and windy.  Kept Finn inside today - he was limping yesterday evening- his paws probably need some rest   

AM - 3 easy miles with Riley and Finn.  Cold enough for gloves and a hat this morning. 

AM - 5.25 miles with Finn on some really empty quiet roads that would normally be heavy with traffic to church on Easter Sunday.  

AM - about the same mileage as yesterday 5.25 more or less; different route today.  Severe thunderstorms and high winds with some tornados in vicinity - lots of debris evident this morning.  Part of my driveway was covered in mud runoff from my neighbor's property which is uphill from mine.  Spent an hour cleaning it off.  

AM - 6 miles with Finn on a cool morning - reversed a route that I normal run clockwise. I think I may prefer this direction for a while.  

AM - a little over 6.25 miles with Finn on a crisp breezy morning - in the 30's again.  Was not really motivated to even run as I went out - and thought at best I would just run 3 or 4 but after I warmed up a bit - I got comfortable with it.  Turned out to be a good run.  

AM - 6 quick-ish miles with Finn on another morning cold enough for hat and gloves.  

AM - 5k with Finn.  Took it a little easier this morning - Finn has an eye infection and an ear infection, but he still wanted to get out to run. 

PM -- went for a walk with my family for Tracy's birthday. We made quite a spread for breakfast for her (pancake charcuterie board) and needed to walk it off. :)

PM - nice afternoon run with Riley and Finn of about 5.25 miles easy   

PM - a "better late than never" 5k with Finn and Riley on an improvised route just before dinner. 

PM - lunchtime run since it was rainy and cold when I awoke this morning and I did not feel like venturing out. 6 miles on the hilly and quick side - and sunny by then.  

AM - 3.5 miles with Finn and Riley as the sun rose.   Had some interesting conversations about how the country is going to be dealing with "re-opening" - inasmuch as the Georgia governor announced yesterday that gyms, hair salons etc., were permitted to open on Friday and restaurants are permitted to open on Monday; whereas other parts of the country are extending their stay-at-home restrictions.   Some see the potential for openings and then re-closing if there are spikes in cases.   Strange times.  

AM - cool morning - 6 miles with Finn before my workday got started.

AM - bad storms threatening and pretty heavy rain had me on the treadmill for the first time in several weeks this morning - 6 miles.  

AM - 5 miles with Finn before starting my workday.  Streets were wet from yesterdays rains - and it was much more humid than it has been.   Left posterior hip was kinked a bit in the latter half of the run.  I am going to attribute that to having run on the treadmill yesterday for the first time in over a month.

AM - early start with a little rain at the end of the run. Couple good hills - 8 miles. 

PM - 5 quick miles on the treadmill late - I was really tired today - nearly decided not to run, but rallied after dinner and avoided a zero.  

AM - 4 miles with Finn on a chilly morning for late April.  

AM - 5 miles with Finn this morning.  Not a great run - Finn stopped short to sniff something, which nearly caused me to trip over him, and less than 2 seconds later I turned my ankle in a hole - which fortunately was not as severe as it initially felt.  But, it was a crisp fresh morning and I was pleased to get the run in all the same.  

AM - 7 miles with Finn this morning before starting work.  My runs the last couple of days seemed to be too strained - think I jumped into a training pace before getting my body warmed up.  Started off a little more slowly than the last few days before gradually working up to my normal training pace, which seems to have resulted in a more enjoyable, less strained effort.  

AM - 6.25 miles with Finn - partly on the golf course at White Columns and then reversed a route I normally run through the gated part of that community - the hills were less severe this direction.  

AM - a little over 4 miles this morning after I got the email from the Atlanta Track Club that they were postponing Peachtree from July 4 to Thanksgiving Day.  Nothing on my race calendar for the immediate future until September now.  
 

PM - 3 more miles with Riley at the end of my workday. 

PM- 6 miles with Riley and Finn on the Alpharetta Greenway.  

AM - 10 miles early with Finn - really nice morning and a good run.  

AM - a little over 3 miles with Riley and Finn before starting our days.  Riley has her first  of several online final exams beginning tomorrow.   They are all pass/fail but she's still putting in the time and is very thorough in her preparation.  

AM - a little over 6.25 miles with Finn before starting my workday.

AM - a little over 4.25 miles with Riley and Finn.

AM - a little less than 5.25 miles this morning with Finn - colder than expected. 

AM - 5 miles with Finn on a damp cool morning.  Supposed to rain much of the day.

PM - 3 more with Riley in a light rain.  She's now finished with her semester - had her last exam this morning.   

PM - just under 6.5 miles with Finn and Riley on a cool spring afternoon.  

PM - easy 4.25 with Riley on a really nice Mother's Day afternoon.   The girls and I made a brunch and though it was 37 degree when we awoke, by the time we had our meal at around 12:30 it had warmed to the upper 60's.   My eldest had her birthday today as well, so we transitioned to a birthday celebration in the evening with just the family of course;  Delaney prepared a really tastey french main course and I baked some homemade bread.  

AM - cool 6 miles on the reverse Dinsmore / North Valley loop.   

Got a notification on Strava yesteday that I had been "dethroned" of my course record for a segment I did dating back to 2012.   I had to look it up on this blog to know what I had done that day.   It was in Moundsville WV July 2012.  My second run of the day, that was an unplanned progression run on a trail that goes around the perimeter of some ball fields.   This was the summer I had been running 100 mile weeks.   Evidently I felt good and started running some quick miles on this 1.25 mile loop to where the last mile was 6:08.   

I was not aware that I had the segment record, nor do I really care; but it took 8 years?? for someone on Strava to run faster than me.  Strange.   Also, slightly depressing that at my age I will likely not see an impromptu progression run at that pace or quality again - nor the same volume of miles I was logging at the time.  At the same time, kinda cool to look back at things from time to time.  The guy who beat my record turns out to be the nextdoor neighbor of one of my nieces on Tracy's side of the family.  

AM - easy 3.5 miles with Riley and Finn before my workday started.

AM - 5.25 miles with Finn before work.

AM - 5.25 miles with Finn. Ran into Dan who was out for a walk (doing a conference call) as he's been struggling with a knee injury and hasn't been able to run.   He finally got an MRI confirmation of a torn meniscus and is getting scheduled for surgery.   

AM - 5k with Riley and Finn.   Took it very slow as Riley has an ingrown toenail infection - we cut it short as she was in a lot of discomfort.  Has a teledoc appointment this afternoon.   
 

PM - 4 more miles on the treadmill.  

PM - 8 miles with Finn on the Forsyth greenway.  Turned into a bit of a progression run with the last 4 miles on the faster side.  Would have gone longer but it was in the 80's and Finn was starting to show signs that the heat was getting to him.  

PM - 5.25 miles with Finn after a long day of work around the house and yard.   Quite warm out today too - in the 80's.   

AM -4.5 miles with Finn on a muggy morning.  Rained overnight and we are evidently going to be in a wet pattern this week.   Legs were really leaden today - probably from the all of the squatting and standing I was doing over the weekend with some household projects.   

AM - 5.5 miles with Finn on a humid morning.  Rained most of the night.   Celebrating my 30th Wedding Anniversary today.  We were supposed to be in Hawaii.   That trip has been postponed due to COVID19.   

AM - 3 easy miles with Riley and Finn on a cool cloudy morning.   
 

PM - 5 more miles on the treadmill after my workday.  

AM - 4 miles with my neighbor Dan who is still injured, but reached out last night asking for a run.   He's got a torn meniscus and needs to get the procedure scheduled.  He feels like he can not make it any worse by running on it until the surgery, so we did about 4 miles easy and had a nice chat.

PM - 4 more miles with Riley after my workday.   

AM - just under 5.25 miles with Finn and Dan on the golf course.   Dan is have a PRP procedure on his hamstring injury this morning and then shortly thereafter he will have the knee surgery to repair the torn meniscus.  So this was his last run for a couple of weeks as he figures it.  

PM - went for a hike at Sweetwater Creek Park with Tracy and the girls.  Maybe 2 miles on so. 
 

PM - 7 miles on the treadmill. 

PM - 7 miles with Finn after a day of home improvements - painting a room to convert it to a home office.  

PM - 7 miles with Finn at the end of the day - seemed cooler/less humid and breezy - made for an enjoyable run. 

AM - was not feeling too much like running this morning, so I planned to only go 3, but explored a little bit on the golf course - and ended up with 4 miles.  
 

PM - 4.5 miles with a Riley and Finn after my workday.

PM- 6 treadmill miles as it has been raining off and on most of the day and I did not feel like going outside. 

AM - 5 miles on the treadmill - it was rainy and sticky out, plus Finn has some kind of injury (his right back paw or leg is causing some discomfort), so instead of going out I stayed inside again.  

PM - 6 miles on the Milton Trail - first half or so with Riley.  

AM - 1 mile walk with Finn - he's going to the vet today - I think he's got canine hip dysplasia.

AM - 4 mile hike with the girls and Marcus up Sawnee mountain.  

PM - 8 miles on the Alpharetta trail.   

PM - 3.5 miles with Riley on her birthday 🎂.  Had a nice chat.  

PM - 6 miles after my workday.  

PM - lunchtime - 5 miles on the treadmill.   

I am doing this thing that the Atlanta Track Club suggested for Global Running Day which is tomorrow.   Run a mile every hour for 24 hours.   Starting tonight at midnight.   See if I can do it, just to do something. 

AM - from midnight to 11 am - 1 mile every hour on the hour.   Halfway finished with the challenge for Global Running Day.   I have to say the middle of the night was a bit harder than I expected.   The running part is easy, but it took me on average about 15-20 mins to wake up, put my shoes and shorts on, do the mile run, change clothes and then get back into bed; and then at least 10 mins or longer to relax enough to fall back to sleep.  So sleeping in 30 min increments was the hard part.    

It is really warm and humid today, so I have moved to the treadmill where it is cooler and if I need to take a phone call for work, I am easily able to do it.  

PM - from noon to 11 pm.  Finished it. 12 more miles.  This was a bit harder than I thought it would be.  Pleased that I did it, and the quarantine really made it possible to be able to do it.   Not something I would want to do again.   Going to bed now.  :)

AM - 4 miles with Riley at the end of my workday.   Surprised that I am not very sore from the effort yesterday.  

PM - 5 miles on the treadmill to avoid some lightning outside.  

PM - 7 miles on the Forsyth trail with Riley.  Had an engaging conversation with her about the state of our country.  

PM - 8.5 miles on the treadmill- too warm and humid to want to run outside today. 

AM - morning shakeout with Finn.   His first run in nearly 2 weeks.  The vet cleared him of canine dysplasia or any other possible major concern.   He likely just had a muscle sprain and was very vocal about his discomfort.   He was very happy that he was permitted to go out today.  I took it easy and short to be cautious.   

AM - 1 mile walk with Finn

PM - 6 on the treadmill as there was a thunderstorm outside.  

AM - 3.5 miles with Finn - easing him back into running.  Super humid and heavy air with a light mist/rain - remnants from the tropical storm in the gulf - which has made for some really uncomfortable dew points in the low 70's the last 3-4 days.   Supposed to clear out tomorrow and be considerably drier tomorrow.   

AM - a little be short of 5.5 miles with Finn this morning.  Dew point dropped about 8-10 degrees and though still wet/damp, it was signficantly more comfortable to run this morning with less humidity.   Don't know how I endured the seemingly endless days in Florida with that type of climate.  

AM - late start 4 miles with Finn.  
 

PM - 3 miles on the treadmill before dinner. 

AM - 4 mile bike ride with Riley

PM - 6 miles with Riley and Finn late afternoon.  She had a little difficulty in the last mile or two- but it was hot and the route was hilly.  

PM - 11.25 miles on the Forsyth Greenway in the middle of the afternoon.  Low to mid 80's - bit of a grinder of a run.  

AM - 4 miles very easy with Finn.

AM - 5 miles with Finn on a surprising cool and pleasant morning - upper 50's and dry - for mid-June in Atlanta.  

AM - 5.25 miles with Finn this morning - still cool outside.  Bumped into Dan in his neighborhood as he was driving into his office (my office still is not open but his company has returned to work now for nearly 3 weeks).   His meniscus surgery on his knee went well - he's got a few weeks before he will resume running.  

AM - 6 miles with Finn - cloudy and a bit warmer and more seasonably humid this morning.  Took me until the 3rd mile today to start running my normal training pace.  

AM - 3 miles with Finn on the Milton Trail - very easy effort.  Wore the Vibrams for the first time in quite a while as a possible solution for an increasingly noticeable plantar fasciitis issue.   When I have had it in the past, sometimes running in those and alternating with different drops on shoes helped to alleviate the problem.  I did another mile on the treadmill after work.  

AM - 12.5 miles on the bike - first time in quite a while that I ventured out on the road bike for a ride.   Enjoyed it.   So, now of course I have found lots of things I want to change/add to my set up.  
 

PM - 5.5 miles with Riley and Finn on the Alpharetta Greenway late afternoon.  

AM - 10 miles on the bike early.  Had a great Father's Day with my kids who made a great brunch and then dinner later.  
 

PM - 10 miles on the treadmill as there was a thunderstorm in the area. 

AM - 4 miles easy with Finn before work. 

AM - 6 miles with Finn on a cloudy muggy morning.  Saw Dan walking his new dog; he says his knee is doing well and expects to be back running in 2-3 weeks.  

AM - 6 miles with Finn before starting work this morning.   Took about 2.5 miles to warm into training pace - ran a good bit faster than yesterday in the last couple of miles - though on a different route.   Getting humid again with higher dew points - today was 67. It is not too hot - but I really prefer drier conditions.

I see that NYC marathon is now cancelled for this year.   One by one they are canceling due to the pandemic.  I think Chicago and Marine Corps are still scheduled in the US.   London and Paris rescheduled from the Spring for late Sept early Oct; I'd be surprised if all of these did not cancel.  
 

PM - 3 more miles on the treadmill at the end of the day.  

AM - 3 easy miles with Finn - I think the last 2 days wore him out a little bit.   Also, my plantar fasciitis was quite sore this morning.  

AM - 4 miles with Finn before work.

PM - 4 more on the treadmill after work 

PM - 5 miles on the treadmill this afternoon.  Bad storm came through - knocked down some major tree limbs.  Will keep me busy cleaning up tomorrow.  

AM - a little over 4 miles with Finn near the Home Depot as I needed some equipment for yard work later.   Relatively flat area - may think about driving there to change things up from all the hills near my house now and then.  

AM - 4 miles with Finn on the White Columns golf course. 
 

PM - 6 more miles on the treadmill 

AM - just under 4.5 miles with Finn- very humid this morning.  

AM - 4 miles with Finn.

PM - 4 more miles on the treadmill 

AM - 4 easy miles with Finn 

PM - 7 miles on the Alpharetta Greenway- very warm today.  

PM - treadmill time trial 10k.  No Peachtree 10k today which is an Atlanta tradition on Independence Day - it has been postponed until Thanksgiving.  So I did a short warm up and ran my on personal virtual Peachtree instead.   Not bad - controlled effort - averaged 6:39 per mile.  Cool temps indoors prevailed over the 90+ degree conditions outside.   Doing a family BBQ later and then Hamilton.   

AM - 5 miles with Finn

AM - 4 miles with Finn before work - legs felt dead today. 

AM - late start - 3.25 miles with Finn.  I had to help Delaney pack-up her car as she's heading back to Philly - called back from her Covid furlough.  She was with us for 3 months - really enjoyed her company (and her incredible cooking and baking).   Each of us wondering in these uncertain times if there will be a second wave or surge that will shut things down again.

Read a long form essay from Devin Kelly by way of a link from Mario Faioli's Morning Shakeout called "What I Want to Know of Kindness".   

"The beauty of running with people for a long time is that there is no secret about the ways you hold each other accountable. Some people spend their whole lives trying to figure out if their friends are really their friends. When you run with someone long enough, you know what it’s like to share in their suffering, albeit physical, albeit for a moment. It transcends language. It is like sharing a singular, collective, beating heart. "

Made me think of the friendships and bonds I have made over the years of running with others - whether it is a team setting, or a friend from work, or a neighbor.  Something about running, something that transcends.  Indeed.  
 

PM - 5 miles on the treadmill after work 

AM - 3.75 miles with Dan and our two dogs who really seemed to enjoy each other's company.   Dan is about 6 weeks post-op from his knee surgery and gradually recovering.   We ran easy and light and had a nice time catching up.  

AM - just under 5.5 miles with Finn on a steamy July morning in Atlanta.  Looking forward to the fall.  :)

AM - 4 miles with Dan and our two dogs - Finn seemed particularly excited to have another of his species to run with - or at least to say hello to - on our run.  He tends to pull ahead as the lead dog and Dan's dog, Rosie, is more content to run beside him - so aside from the initial greetings - Finn is all business about his run.  

For some reason I was compelled to sign up for the virtual Boston Marathon "Experience" which was offered for runners who were signed up for the 2020 race which was initially postponed from April to September but ultimately canceled due to COVID-19  - wherein you have from Sept 7-14 to run the marathon distance (in one day - and within a time of less than 6 hours) and report the same to the Boston Athletic Association - and in return you get a commemorative bib / number and finisher's t-shirt and medal.   I thought it may be a unique historic artifact that my grandchildren may find interesting (or not) 50 years from now.   The detailed rules are not yet published for how the virtual event will be conducted, but the FAQ's provide that the virtual race can be run on a treadmill....hmm.

AM - 3.75 miles with Dan and our dogs on the Milton trail.  
 

PM - 7.75 miles with Riley.  We were over at my daughter and son-in-law's house helping with some repairs and decided to run home from there when we finished.  

PM - 6 miles on the treadmill 

Got happy news late today that my daughter had a baby girl - both are momma and baby are doing well.   Officially now a grandpa.  :). 

AM - 4.25 miles with Finn partly on the White Columns golf course.  

PM - 3.25 miles with Finn after work on the former Milton Country Club course 

AM - 4 miles with Dan and our dogs.  Easy effort - nice conversation.

PM - 6 miles on the treadmill at a brisk effort.

AM - 3.75 miles with Dan and our dogs before work.

PM - 4.25 miles after work on the treadmill 

AM - 4 sluggish miles with Finn on a very humid and warm morning.

PM - 6 miles on the treadmill 

AM - 4 miles with Dan and our dogs. 

PM - 6 miles late on the treadmill.  

AM - early start- 10 miles with Finn on the Forsyth trail.  Saw no one until 7 am - then it got a little too crowded for me.  

AM - easy 4 with Finn before work. 

AM - a little over 5 miles with Dan and our dogs.  
 

PM - 5 more miles on the treadmill 

AM - ran with Dan and Greg and our 3 dogs at Bell Memorial Park just before sunrise.  Multiple loops on the trail.  Fun was had by all dogs.  

AM - 7 miles with Finn this morning.

AM - early run with Dan and our dogs on the golf course.  
 

PM - just under 2.5 miles with Riley - who wanted to have a run with her Dad for his birthday but was not able to awaken for the early run I did and it was too hot for a longer effort in the midday heat. I nevertheless appreciated the sentiment and effort.  

AM - 6.5 miles with Dan and Greg and 2 of our dogs on Brittle and Summit roads.   
 

PM - 3.5 miles on the treadmill 

AM - 3 miles with Finn before church. 
 

PM - 12.25 miles on the Alpharetta Greenway.  Late afternoon but quite hot in the 90's.  Made for a less than enjoyable second half of the run.  

PM - 5.5 miles on the treadmill after work.  Walked a little over a mile with Finn this morning as my legs were tired from yesterday's runs.  

AM - a little over 5 miles with Dan and our two dogs on the golf course.  Dew point was 72 this morning.   Looking forward to the fall.  

AM - a little over 5 miles with Dan and our dogs on the golf course.   As of today, I have run everyday for 150 days since March 1.   Kind of have a streak going that I am tying to COVID - so I want to keep it going without any days off assuming I stay healthy, until the pandemic crisis subsides.  
 

PM - 5 miles on the treadmill with the last 2 at sub 7 pace.  Felt good to go a little fast.  

AM - 3 miles with Riley and Finn - Dew point was 74, humidity 95%.   Heavy wet air to say the least.  

AM - 7 miles with Finn - with an early start. 

PM - 7 miles on the treadmill 

AM - 4 miles with Finn before church 

PM -  10.25 miles on thé Forsyth trail- Riley and Finn met up with me for the last couple of miles.  

PM - 5 miles on the treadmill with the last 3 at marathon pace 

AM - 4 miles with Finn before work. 

PM - 8 miles on the treadmill after work 

AM - 3 miles with Riley and Finn before work this morning.   Last run with Riley as she heads back to school tomorrow.  

PM - 5 ish miles with Finn after work.  Too hot. 

PM - 11 miles on the treadmill this afternoon- too hot for a longish run outside.  

PM - 17 miles on the treadmill- to avoid the heat.   

AM - 4 easy miles with Finn who got me up well before sunrise.   

AM - some easy miles with Dan and our dogs on the golf course before sunrise.   

AM - 5.5 miles with Dan and our dogs.  

AM - 6 faster miles with Finn before work this morning. 

AM - 5 miles with Dan and our dogs before sunrise on the golf course.  

PM - 9 miles in the heat of the afternoon.  I thought it might rain and that the temperature would be tolerable- but the earlier showers disappeared in place of a steamy sunny scene. For some reason - sometimes a place on a run will remind me of a race from a long time ago.  Today as I was running along the grass on the roadside in the humid air I was reminded of a high school cross country race at Leto HS in Tampa with Rob Murphy.  Similarly uncomfortable conditions as I recall.  Equally unpleasant experience to today too.  

PM - 7 miles on the Alpharetta Greenway with Finn.  Quite warm again (92) but the trail has a lot of tree coverage.  Finn suddenly stopped at 4.5 miles on the way back and turned around to go back under a bridge on a search for water.  He's never done that before.    I brought him down bank to the creek to drink but he snubbed it and I slipped on the muddy clay.  He found some standing rain water puddles back on the trail from last night's rains and drank that instead.  Somewhat covered in red Georgia clay/mud, we walked for a little bit and then he resumed the run.  Stopped at the YMCA in the last mile or so for more water but he wouldn't drink.   We got home and each hosed off and got rehydrated - he seems fine now.  

AM - 5 miles before sunrise with Dan and his dog on the golf course.   Finn was given a day off to recover from yesterday's events.   He was also limping a little, favoring one of his front paws.  He wanted to go, but did not protest too much when I went out the door without him.   

AM - just over 5 miles with Dan and our dogs.  Finn was better today.   Slightly cooler temps this morning with a tad less humidity - was a nice surprise.  

AM - 3.5 miles with Dan and our dogs on the golf course.  One of the bridges was under repair which made for a sketchy swamp crossing.  

PM - 8 miles on the treadmill late afternoon.  

AM - 4 miles with Finn on a rainy morning. 
 

PM - 5 miles on the treadmill after work 

PM - 11 miles on the treadmill 

PM - busy day- barely had any chance to get a run in - 4 miles on the treadmill after dinner.   

AM - 4 miles with Finn in a light rain.  

PM - 7 miles on the treadmill with the last 5 at an uptempo-ish pace.   

AM - 6 miles with Greg and our dogs on the Birttle/Summit/Wood trails.  Dan's knee was bothering him so he did not join which would have likely kept Greg's pace more moderate.  As it was just the two of us, and I tend to match the pace rather than set the pace, we ran much more quickly than I normally run.   High humidity and dew points and a steep climb pressed my limits a bit this morning at mid 7 minute pace.  Good for me to do so every now and then, and good conversation too.  

AM - 6 miles with Finn on a hilly route.  

AM - 5 miles with Dan, Greg and each of our dogs very early.   We met at the Brittle/Summit trails, at 5:30 - and none of us remembered to bring our headlamps...lots of cloud cover and no lights - on dirt and gravel roads around horse farms.  No one fell or stepped in any holes - so it worked out.   Much easier effort with Dan in the mix too.  

PM - 8 miles on the Alpharetta Greenway 

AM - 3 miles easy with Finn.

PM - 3 miles trying to calibrate my treadmill and sync it with my Garmin (to no avail).

AM - 5k with Finn in a light misting humid rain.  

AM - 4 miles with Dan and our dogs - he was having some calf issues - so we did lots of walk /run starts and stops.  

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

AM - A little over 4 miles with Dan and our dogs on the golf course.   His calf issue is not yet resolved so we did quite a few walking sessions to allow the tightness to subside. 

PM - a couple of miles on the treadmill with this nifty gadget I got to attach to it.  Essentially it is an optical scanner that is attached to the side near the belt, and a few stickers are placed on the belt to measure the actual speed of the machine.  I love this because it takes the guess-work out of the treadmill calibration for speed and distance; and the scanner sends the data over ANT+ and Bluetooth - so it connects to my Garmin and I even can connect the scanner and my watch to Zwift for a gamelike avitar running on an animated screen.   On my particular treadmill, the belt is actually moving faster than the speed at which it is set.  So, 8 mph is actually 8.2 mph.