Bret

AM - 5 miles solo on the Nix route with a short jaunt into the new development.  Not quite as cold but still below freezing.  Tried to keep things easy today. 

AM - 3 miles very easy. 

Had a pretty good race today in the 2nd annual Polar Opposite Peachtree - in which they ran the reverse direction of the Peachtree Road Race that is on July 4.  Last year the weather I am told was quite cold and worthy of the race name - today it was in the upper 40s to low 50's cloudy with a misting rain at times.   I met up with Ben who I run with on Saturdays sometimes in Milton - and two of his friends from Dunwoody where he resides.  Two of those guys are in the 40's and a good bit faster than me - but I was just pleased to be placed in the same starting corral as them.   There were about 7250 participants which is a far cry from the 50000 runners in July's version.   

I found the course more challenging in this direction at least this morning having never run the route this way.   There's a gradual uphill in the first mile, a good sloping / rolling downhill in mile 2, with a much steeper downhill in mile 3, but a very long and arduous uphill from 3 miles almost all the way to about 5.5 miles where it finally flattened out and maybe gave a slight down slope in the final half mile.  

I ran pretty well without really too much of a plan, other than to run to feel and to try to compete a little.  My first mile was my slowest at 7:31 but then the ensuing two downhills had splits of 6:45 and 6:55; and then 7:07 uphill, 7:23, 7:07 and 6:38 for the last .2 miles.  Heartrate was just below tempo at 158 avg but never exeeded 166.   

I connected with Ben and Danny afterward, and they both ran well, at 39:14 and 41:15 respectively.  Ben took 4th in his age group and Danny took 2nd.   I was nevertheless very pleased that at 16 years older than Danny I was just less than 4 or so minutes slower than them.   I will take that any day.  

I ended up running about a minute twenty seconds faster than my Peachtree effort in July.  Granted it was much warmer than today - but I am not sure how much of a difference that made.  

Good way to start out the year.

AM - a little over 3 miles very easy - recovery effort on the trail following yesterday's 10k.  A little sore but not too bad - but kinda tired.  

AM - 5 miles through the neighborhood and around part of the golf course - very slow again at recovery effort.  Really did not want to exert too much today - and though nothing hurts per se - there's more muscle soreness today than yesterday and energy levels were low.  Still a nice morning in the mid 30's and foggy.  

AM - 4.25 miles with Dan and his dog Rosie on the trails from his house.   Slower paced and shorter in length because of Rosie, but it was good nonetheless and to catch up with him after he was out of the country at a wedding over a long weekend in Costa Rica. 

AM - a little over 5 miles in on the WC Golf course with Dan and Darryl on a very foggy and unseasonably warm morning.   Slower because of the hills and the surface - but gradually getting back to normal training pace.  

AM - 5 miles at Milton HS with Dan - avg pace was just under 8 mins which actually surprised me a little bit since it did not feel that quick, but also I had run fairly slowly the last few days and was pleased that my body seems to have rebounded well.

AM - 5.0 miles partly on the trail that appears to be nearly complete - and partly in the East Bluff neighborhood.  Quite warm - nearly shirtless weather today.  Much slower pace.

AM - 7.5 miles with Dan in a steady rain - but it was quite warm in the low 60's.  Got fairly water-logged stepping in nearly unavoidable puddles. Met up with Ben for the last couple of miles - he was doing 20 today - the rest of the group decided not to run in the rain. 

AM - a little over 6 miles with Darryl this morning.  Much colder in the 30's and windy.  Slipped in the new development on a muddy section of road from all of the rain yesterday and went down, skinning one of my knees - but no real harm done. 

AM - 5 miles on the trail with Dan - quite cold in the mid 20's, icy in some areas.  Travel week - later today to London and back and then to Boston.  

PM - 5 miles on a treadmill in a gym in London across from my hotel.   It was raining when I arrived and I knew I wanted to run outdoors tomorrow but my shoes would dry overnight if I ran in the rain - so I did a treadmill run that was probably much too fast for the jet-lag, but got it done.  

AM - slower 5 miles in central London - from the City westward past St. Paul's and over the Millenial footbridge then up the Thames path to the Westminster bridge before looping back.  Probably ran too hard yesterday. 

AM - Quick trip back from the UK, ran with Dan and Rosie on the trail this morning.  Temps in the mid 20's with windchills in the single digits.  Not too bad to run on the trail today.   Heading out this evening for a long weekend with Sam and Riley in Boston. 

AM - in a town on the outskirts of Boston - called Stow, where my daughter and son in law reside.   We are spending the long weekend here - as she is midway through her first pregnancy and Tracy wanted to get some maternity clothing and furniture for the nursery for them.  Weather was quite cold and windy.  Temps were in the mid teens and the winds in places easily were in the low single digits.   I ventured out with a plan of a route that was suggested, but its all winding country roads and I probably missed a turn and ended up running a fair bit more than originally planned.  Fortunately, I ran with my phone and the gps got me back to their place after a nearly 8.5 mile run.  Great scenery and for the most part, good run. 

AM - just under 4 miles from Riley's house with her dog Molly in a light snow.  Roads were slightly slippery but I figured we'd be fine once we got to the trail at Delaney Pond.  Took a hard backward fall on some snow covered ice and hit my head.  Felt like a hard tackle in football.  Gonna be sore for a few days.   

AM - 6 miles on Riley's treadmill in the basement before church.  Good amount of snow and ice on the ground and I did not feel like slipping again after yesterday.   

AM - 5.5 miles mid-morning from Riley's house. Good snow overnight probably 6-8 inches.   Wore her crampons in case of any slick spots or ice but the roads were fairly clear.  Lots of folks put snow blowing their driveways or shoveling.    Sun was out and it was causing the snow on branches and power lines to drop sporadically during the run.  Started slowly as my back is still sore but ran reasonably close to normal training pace after about 3 miles.   

Day off from running - travel day back to ATL

AM - just under 5 miles on the trail with Dan and Rosie.  Good to catch up after being out of town for 5 days.  

AM - 5 miles on the treadmill - as it was 39 dagrees with heavy rain and sleet outside when I awoke.   Dan had some medical injections in his knee yesterday and needed to take a light day on the bike anyway.  

AM - 4 miles on the trail very slowly with Dan and Rosie.  Dan had an injection in his knee for degenerative arthritis on Wednesday and the doctor told him to go easy for a few days.  It was cool, foggy/drizzly out - the prelude to a winter storm coming in the next 36 hours - which possibly will find us just on the fringe of the really severe weather hopefully.  Meanwhile everyone is prepping as if a hurricane is on the way.  

AM - 9 miles with the guys.   Ben joined us after the first 3 and because he was doing 23 we turned back well before he was going to turn.  He's so fit and fast - I am sure he appreciated the company for a few miles but was probably just as happy to speed up to his normal 7:30-7:45 long run training pace after we turned back.  

AM - 7 miles on the treadmill due to an ice storm outside.  It doesn't look too terrible but having slipped last week - I decided to keep it safe indoors today.  

AM - 5 miles on the treadmill due to the conditions outside - icy with freezing rain and very cold temperatures overnight.  Did not want to slip and fall again. 

AM - started out on the treadmill for about a half mile, but when Dan final responded to my text and wanted to run outside, I bundled up and ran with him and Rosie on the trail.  Temps were cold for here - 11 degrees with a feels-like of 0.   Had good cold weather gear and handwarmers that made the run tolerable.   Wore the crampons for the trail, but probably did not need them - though the boardwalk/bridges over the ponds were quite icy.  

AM - 4.5 miles from Dan's house with his dog Rosie on a very cold morning.   He's heading up to his mother's place in Connecticut today as she's having some health issues.  

AM - 5.25 miles solo this morning through East Bluff - a bit on the slow side but it is quite cold still and it takes a while for me to warm up, and though I felt fine, I just did not seem to have the energy to push too much today.  

AM - about 5.25 miles solo in the neighborhood this morning.    Cold in the low 20's and we are forecast to get some snow early tomorrow morning.   My runs in this colder weather lately take a good 1 to 2 miles before I reach my normal training pace.  Old equipment needs a little more time on cold mornings, I am told. 

AM - 10 miles on the treadmill today.  Snow and cold winds in the forecast this morning and most of the guys either out of town or doing other things - so I stayed inside.  Sometimes just an easy solo run on the 'mill is good.  Watched the second half of the Mel Brook's 99 year old man documentary of his life and work.  Did not realize that Blazing Saddles and Young Frankenstein came out in the same year 1974.  

AM - 7 miles on the treadmill.  Wind chills at -3 and snow and ice kept me from wanting to venture outside today.   We got maybe an inch of accumulation of snow but this area does not have a whole lot of public works to treat roads or sidewalks for those rare conditions - so it seemed safer and more comfortable indoors.  

AM - between 4.75 and 5 mils this morning with Dan and Rosie on the trail.  Temperature was right at 20 degrees - but not too windy.  Dan had been out of town to see his mother who is having some medical/health issues and so we caught up today and he spent a long time processing / discussing it with me.   

AM - 4.5 miles early with Dan in the neighborhood ahead of an early flight to Orlando for work.  Still the 20's but not quite as cold.   Return tomorrow evening so I will get a run in some shorts weather for a day.   

AM - 5 miles in Orlando at the airport.   My company had a sales conference at the Hyatt Regency which is at the airport in Orlando.  When I checked in I asked the desk if they had any running trails or routes as some hotels do and so they told me about a running track on the roof of the parking garage which also the helicopter pad.  So, I went up there at 5:30 am, and it was dark and only lit up with the red landing lamps for the helicopter pad.  From what I could tell there may have been a "track" at one time with a lane painted on the surface around a wider perimeter of the pad but it was well faded and parts of it were blocked by temporary construction fencing on a couple of sides - at any rate, I found my way around at least a larger loop than just the helipad which worked out to be about 6 laps to a mile - and though I considered bailing and going either downstairs to the treadmill in the gym or figuring out a run on the roadways leading up to the airport, I kept going instead on the circuit until I reached 5 miles.  Although I could not in good conscience endorse this as a good option for running for anyone staying there, it is an option, and one that made for a converstaion or two with my colleagues.  

AM - 5 miles solo on the Nix road route.  Cold with some spitting snow at times.  Felt a little slow and clunky particularly on the hills.

AM - 4.25 miles with Dan on the Milton Trail.  Good to catch up with him.  He shared updates on his mom's health situation and seems to be in a better place.   Cold again today in the mid 20's.  I am headed to WV to be with Tracy and her parents for the weekend.  Significantly colder there with lots of snow on the ground.  May need to consider alternatives to running outside this weekend. 

AM - 10 miles on the gym treadmill in WV.  Very cold (feels like 0) with lots of snow already on the ground for the last couple of weeks, but there was snow and freezing rain overnight and the option of running indoors made sense.  Bought a weekend pass and it is open 24 hours.

AM - 6.5 miles on the treadmill at the gym in WV - with it being 0 degrees outside and quite icy and slippery - I opted again to stay indoors.  Heading home tomorrow, but will likely do another treadmill run given the forecast is not much different tomorrow.  

AM - a little over 5 miles on the treadmill at the gym in WV.  Outside temp was 1.  Leaving later today for some warmer temps at home.  

AM - 4.25 miles with Dan on the Milton Trail back at home.  Much more seasonal temps in the high 30's.  Good to catch up after being away for a long weekend to be with Tracy's parents in WV.

AM - 4.5 miles with Dan through Crabapple starting at Milton HS.  Much warmer today in the upper 50's with a light rain.  Felt crappy, weak and clunky - but ended up running about the same pace as yesterday, which was on the faster end of most of my training runs with Dan.   

AM - 5.25 miles with Dan on the trail - which is now officially re-opened from the work they did for the phase 2 construction work.  We've been running on it pretty much the whole time of the contractor work, but now there are no longer any areas blocked-off and all of the heavy equipment is now removed.  The newer area looks very nice with pleasing landscaping, boardwalk bridges and stable gravel pathways.   They extended the trail surface all the way through the earlier phase behind my property which was sorely needed, but did not really do much in the way of improving the landscaping which was a little disappointing.   Nevertheless overall even though long overdue, its a very nice improvement to this amenity.  We can now do a full loop instead of an out and back, but that's only about 2.25 miles for one loop starting and stopping at the clubhouse.  We don't usually do that but instead re-track back before heading up to the clubhouse and instead then do the south woods which has not yet been cleaned up or improved or adverstised for official use, but doing that trail route gives us a little over 5 miles.    

AM - 5.25 miles solo in the neighborhood.  Dan was cross training this morning to give his knee a rest before a longer run tomorrow.   Seasonably cold - right around freezing today.  Slow start as always - even slower when running solo - got warmed up into a low 8 min pace around mile 2.5 to 3 and cruised in.  Takes the old body and mind a little longer on colder mornings to get going. 

AM - total of just about 10 miles with a couple of the guys - we did a tour of Milton and Alpharetta.  Darryl and I got there a little early and did a short warm up while waiting and then connected with Greg after a couple of other guys canceled. We had an encounter with an owl on the road near a busy intersection in which a fairly good sized owl was sitting on the road in a left turn lane.   We could not tell if it was injured and two of the guys attempted to coax it out of the road - but the bird really was not interested in moving until a police vehicle happened by, and then suddenly it flew away - with no apparent injury - and we all felt good about it not getting run-over by a passing car.   Oh and the run was faster than it should have been but good all the same.

AM - 6.25 miles on the treadmill because it was cold and raining outside this morning.  

AM - a little over 5 miles this morning in WC with Dan.  He's headed back to CT to see his mom who is back in the hospital and not doing well.  Spent a good amount of time chatting about that with him.  Surprisingly fairly quick pace today - as the weather damp and foggy but in the upper 40's - so not too cool and pleasant for running and talking. 

AM - 5.5 miles solo today - went out on the finally reopened trail and out through the East Bluff neighborhood and came back by the clubhouse for a full loop.  Colder today in the upper 30's - decent pace again today.  

AM - 5 miles on the Nix road route with a little variation near the end from my norm.  

AM - 3.5 miles in WC - early start and shorter run due to an early meeting at the office today. 

AM - 5.25 miles on the trail.  Unseasonably warm.  Ended up shirtless.  

AM - just under 9.5 miles this morning solo.  Rainy at times - decided not to meet up with the guys - several were out of town or unavailable and I was feeling a bit tired the last two or three days.   My first 3 miles were really slow - but intentionally just allowing myself to run to feel - so like 10 to 11 min pace.   Then without even really trying around 3 miles I started running mid 8's with a couple of sub 8's but all completely relaxed.  Good feel run today.

AM - 3.25 easy miles on the treadmill.  Temperature dropped 35 degrees overnight from yesterday and it was super windy too; so I opted for an indoor run. 

AM - 5 miles on the treadmill.  Dan said he was not feeling well, and with the "feels like" of 11 degrees outside today, I stayed indoors. 

AM - just under 5 miles on the trail with Dan.  Temps were same or a little colder than yesterday - but we had not run together in over a week with him out of town for his mom.  Good to catch up.  Pace was considerably faster than we normally run on the trail - not too sure why - perhaps it was because he did not bring his dog today.  

AM - 4.5 miles with Dan starting from his house.  Was surprised to see a pretty decent pace per mile on my watch after we finished, especially since it seemed just like a normal pace and conversational the whole time.  

AM - 5 miles solo on the Nix route.  Had to do an early start as I have a meeting at the office before 8 today.  Pushed a little on this one to replicate yesterday's pace - which was close.  

AM - 4.5 miles with Dan starting from Milton HS and running through Crabapple at a much easier pace than I had run in the last few days.  Legs were feeling a little stressed yesterday.   Good run today and good conversation. 

AM - 12.25 miles solo today.  Ben is doing Tokyo and Venu is doing the Atlanta marathon tomorrow.  Darryl's got a medical restriction and Dan is headed back to CT to move his mom to hospice.   Never connected with Greg and anyway I was not feeling up to a pace that he usually goes.  This was a decent mid effort longer distance than my normal long runs of late.  Cloudy dreary cool morning that I enjoyed nonetheless all by my lonesome.

AM - 4 miles very easy/slow in the neighborhood before church.  Good level of recovery effort following yesterday's long run. 

AM - 5 miles on the Milton Trail.   Solo again today as Dan is out of town with his mom - they have called hospice and he's staying with her.   

AM - 5 miles on the treadmill.  Had an early call today and was going to be solo anyway.  Some days now, I just feel like a treadmill run fits the bill. 

AM - 5 miles solo through WC to the Grove and back.  Felt slow and clunky today.

AM - 5 miles at Milton HS - progressive tempo effort.   Loops around the permeter of the parking lots and middle school - are just about a mile; and then I do a couple of laps on the middle school track.  Last two miles were at 7:20-ish pace.   Relatively hard work today. Pleased that I can still manage to run at this pace - and at the same time a little wistful that my tempo paces from 10 or 15 years ago will never been seen again.   

AM - 6 miles easy recovery effort through Wood Valley and North Bluff - I took the trail on the way back for the first time - which added a little distance.  

AM - 10 miles total.  Did a one mile warm up while waiting for the group, and then did 9 with them.  Turned out to be just 3 of us today and Allan who is doing Boston in a few weeks, had 18-20 miles on his plan.   Venu who just did the Atlanta marathon last week, was good for 9 or 10 so, we broke off when we made our way back near Summit Hill elementary.  Probably too quick on the pacing today especially on the uphills - but I managed it well enough.  Gonna need a couple of easy recovery days.

Am - 4 very slow recovery miles before church.   

AM - 4.25 miles with Dan on the Milton Trail.  He returned yesterday evening from being with his mom in Connecticut last week.  She's in hospice care, and was not expected to survive more than a day or two, but after a week of being home from the hospital, she continues to persevere.   Spent much of the run just listening and trying to be helpful.   

AM - 5.25 miles with Dan on the trail.   Pretty significant thunderstorm overnight, but now that the trail has gravel trails that are raised a bit, the drainage is good, and we really did not have any mud to contend with on the run.   

AM - 6 miles solo doing the route out Dinsmore through North Bluff and coming back on the trail.  The gravel on the trail is causing me some achiness on the outside of my lower legs - stabilizing for the unevenness of the terrain.  May stay off it for a few days. 

AM - 5 miles on the treadmill due to storms outside this morning. 

AM - slightly less than 4.25 miles with Dan at Milton HS - ran easy to his preference so that he'd feel good enough to run longer tomorrow with the group.  

AM - 6.5 miles with the guys from downtown.  Expected everyone to go longer, but as we looped back to the cars no one was interested in extending the already easy run and instead we all went for coffee and hung out for 30 mins or so post run - which was also very nice.

AM - got an early start before church, hoping to get a longer run in - but my body was not feeling it today and decided to end it just short of 9 miles.  Nice weather the last few days, but my phone app says there's a freeze warning for tomorrow and the next day. 

AM - heavy thunderstorms with a tornado watch kept me indoors this morning.   Legs were pretty tired, so I did a very easy 4 miles on the treadmill.  

AM - just under 5.5 miles solo in the neighborhood on an unexpected cold day this late in the winter - with temps in the upper 20's - we even got some snow late yesterday afternoon.   I had to get out my cold running gear that I thought I had put away for the season.  It really was not that terrible out and the run went well. 

AM - 4.25 miles with Dan on the Milton Trail.   Hoping this is one of the last cold weather mornings for the season.   

AM - a little over 4.25 miles with Dan and his dog Rosie from his place.  Rosie kept our pace easy with several stops which seemed mostly were to sniff things - but it was fine and relaxing and Dan and I had good conversation.  

AM - 6 miles solo as Dan was out of town - ran through WC into the Grove and the cut-through to Tullamore and back.  Decent effort once I got warmed up.  Milder today - back to shorts. 

AM - a little over 8.25 miles with Greg and Venu from Summit Hill.  Because it was a small group with Greg the pace was quick - but I managed to hang-in - and thankfully he had an early game for his daughter so we ended a couple miles short of a normal Saturday run.  

AM - 4 miles very easy - recovery run effort.   Surprised that I felt this much fatigue. 

AM - 5.25 miles solo through East Bluff and back - wore the Kinvaras to give my left foot some relief from the NB Fuel Cell - left side of the foot is calloused causing some pain and it is aggravated by something inside the shoe - a design issue, I guess for me - that has only recently emerged after using this model for at least 2 years. 

AM - 5 miles solo in the WC neighborhood.  Dan's got a gimpy leg and decided to take another day off.   Ran in the NB Fuel Cells - my regular trainers today.  Minor discomfort in the left side foot but otherwise fine.  Got some new Saucony Endorphin Speed trainer arriving today that I will test out tomorrow. 

AM - a little over 5 miles at Milton HS at just below tempo pace.   Tried the new Saucony Endorphin Speed shoes - which have much better structure / stability as compared to the minimalist Kinvara's including having a nylon plate...but they seems to have the same impact/discomfort on the side of my left foot as with the NB Fuel Cells.  Decent effort this morning - pleasant temperature.  Still missing Dan who is out due to a leg injury.  

Day off due to early travel. Had to go to Florida for a funeral - early flight and late return made running an impossibility today.

AM - a little under 3.75 miles with Dan on the trail.  Mostly a jog as he's been having a leg injury issue for the past week.   The easy effort was actually pretty welcomed to me after a lengthy day of travel to and from Florida and lots of driving in between.  

AM - ran with the group in phases today.   Met Dan early at Summit Hill - actually he texted me that he was running from his house, so I parked and ran back toward his place, and we met for an easy run with him due to his leg injury - and also he brought Rosie.  We got in a little over 3 miles when Ben arrived and we had made our way back to the parking lot in time for his arrival.  Dan left with Rosie to head home and I then headed back out with Ben who was planning to run 23 as he ramps up for Boston. He just completed Tokyo a few weeks back, posting a nice PR of 2:54.  His plan for today was not to run hard, but to just log miles.  I told him I would keep him company for a portion of his run.   In sharp contrast to the pace I ran with Dan, my pace with Ben was in the 7:30 range for all but the first mile and part of the long uphill on the 5th mile.  Good conversation with him about his race experience and time in Japan.  I told him I was headed back before the normal turn around point, but I guess he wanted company, so agreed to run back with me.  When we got back to the parking lot, Greg had just arrived, and the two of them headed back out.  I am sure Ben appreciated the tag/team relay and that Greg would be able to sustain several more miles with him at that 7:30 pace.  

AM - 4 easy recovery miles before church.  Travel this afternoon.  

AM - 5.5 miles in our Nation's Capital around the Hill and looped around the Mall to the Lincoln Memorial and back to the hotel.  It's a different vibe here than in years past.   

AM - 7 miles in DC - made my way around the Lincoln Memorial and the bridge over the Potomac along the Mt Vernon trail and back over to the tidal basin to get some sunrise photos of the Cherry Blossoms.  Felt terrible the whole run - possobly nutritional or maybe the new shoes but legs felt like lead.   Nice morning though. 

AM - 4.75 miles on the trail with Dan.  Felt much better today than yesterday - had been nutrition and better shoes.  

AM - 4.5 miles with Dan on the Milton Trail.  At the suggestion of Chat GPT I switched to Saucony Rides that I used to run in to alleviate the lateral foot callus/discomfort - and it was effective for that - but also, now my quads are sore from additional fatigue that the FuelCell's carbon plate was absorbing?  I plan to alternate/rotate shoes - for faster or longer efforts use the NB FuelCells and for shorter, easier training runs, use the Rides.  At least that's my current plan. 

PM - 5.5 miles at lunchtime as I was taking my daughter and grandkids to the airport this morning when I would normally run.  Much warmer midday - stayed mostly on the trail and a little in East Bluff.  Did about 1500 meters of indoor rowing afterwards.  

AM - 8 easy/low intensity miles with Dan and Darryl through Crabapple and Milton HS - including their cross country course in the woods.  Dan wrapped up a little over 5 miles in, and then Darryl and I continued for a few more including a couple of laps on the middle school track.  Good conversation - light effort but not too light. 

AM - 5 slow easy miles in the rain before church. 

AM - 4.25 miles with Dan on the Milton Trail.  Good bit cooler today with a front having passed through yesterday.   Ran in the new Saucony Ride 18's - which were fine and comfortable.  These were my standard training shoes for a number of years.  I am returning to them because of the lateral midfoot discomfort being aggravated on the left foot from the NB Fuelcells.   The trade off is not having any carbon fiber plate, my upper legs endure much more fatigue.  Once the foot situation settles down a bit more, I may rotate these two shoes. 

AM - a little over 5 miles this morning solo up Dinsmore and through East Bluff and back.  Temperatures the last two days in the upper 40's is almost ideal for a morning run.  The new Rides were comfortable although my pace per mile is a bit slower - but I am not setting records or racing - so I should be pleased to run pain free.  

AM - 5 miles with Dan in WC.  Pace was on the quicker side for Dan - good conversation. 

AM - Thursday tempo run with Dan at Milton HS.   Nice controlled effort, coversational but pushing it - and in the last mile where we do a couple of laps on the track before heading to the cars, Dan said he wanted to cool down but urged me to continue, I ended up with a sub 7 min mile - still with a solid controlled effort.  Weather was perfect again and the route is nearly flat.  Ran in the NB Fuel Cell racers which probably help too.   Super energized afterwards about it.  Not that I am training for a race or anything, but every now and then when you have a run where things just click, it is a good day. 

AM - 3.25 miles easy with Dan and Greg from Starbucks and into North Park and around the lacrosse turf feield a few times.   Greg just surpassed his longest running streak of 466 days and asked us to join him today for that.   He cannot decide if he should end the streak now that he exceeded his past personal record - he's having some overuse niggles that are pushing him in that direction.   Perfect weather and a nice run with good conversation and celebration.  

AM - 10 miles solo today - perfect weather - nice solitude type run with ample springtime birdsong and mist rising up from the valley streams in the early morning moonlight. 

AM - 5 miles easy recovery effort before church.  

AM - very easy run with Dan and Rosie from Dan's house today.  Rosie was fairly incooperative and more interested in sniffing and going so slowly that Dan was frustrated with her.  But it was fine, as I probably needed a very light run anyway.