Bret

PM - 15 miles on the treadmill since it was quite warm here this afternoon - and it was a good opportunity to watch some of the playoff games.   

PM - 7.5 miles on the hotel treadmill in ATL after work. Way too cold outside tonight. 

PM - speed workout on a treadmill at the gym at lunchtime.  Nice Woodway treadmill - 6 x 800 at 3 mins with a 400 walk/jog rest.  2 mile warm up and 1 mile cool down.  These were not easy but not so hard that I was questioning whether I could complete each rep.  This was by far the fastest workout I have done in quite some time, and certainly since recovery from the surgery.  I had thought about doing 8 reps, but given that I was not quite sure how my body would handle these, I decided to be a little more conservative.  

Always a good sign to complete several workouts in a row as planned - so I am pleased with where I am so far.

AM - 3 miles - easy shake-out run.  No soreness or stiffness this morning after yesterday's workout.  However it was 16 degrees and I failed to pack running tights, so I may not have been able to feel any tightness in my legs due to numbness from the cold.  It was actually not too uncomfortable and I was happy to get outside after being on treadmills for the last few runs.

PM - 7 more miles at lunchtime.  

PM - after travel back home I stopped at the gym to get this workout in:   Threshold - 2 mile warm up then 5 miles at HM pace with a 1 mile cool down. Really pleased with another good effort.  Kept the pace right at 6:40 which is about 15 seconds slower per mile than I would have run this workout last year at this time. But the good news is that it felt like I could have managed a few seconds faster - and by comparison just a couple of months ago I was running at this pace on the Alter G treadmill at 65% of my body weight  post surgery -  so I am seeing nice progress. 

AM - very easy 4 miles before work.  Temps were in the 70's this morning and quite humid.  Quite a contrast from 2 days ago in ATL when it was 16 when I went out to run in the morning.  Right hip flexor is a bit tender today following yesterday's workout.  Will keep the pace slower if I get out for a second run this afternoon and tomorrow.  

PM - 14 miles on a windy humid afternoon from my house through Dunedin and back along the Pinellas trail.  Slow going to mind the tender hip flexor.  No soreness or problems.  Decent run.