Bret

PM - busy day - only time for 6 miles on a really pleasant afternoon. 

AM - early 4 mile run before travel up to ATL this morning.

PM - another 6.5 miles on the treadmill after work on a rainy dreary evening.

PM - decent threshold workout on the treadmill.  2 mile warm up, 2 x 2 miles at HM with an 800 rest; 1 x 1 mile at HM, then a 1 mile cool down.  Had thought about just doing 3 x 2 miles but felt some tenderness last Friday with the right hip flexor following Thursday's workout, and figured I ought to be a little more conservative.  First rep was too fast for me today at 6:40 pace - (or the treadmill last Thursday may have been more favorably calibrated); so I slowed it down a bit on the last two reps for an overall 6:50'ish AP.  Some slight tenderness in the hip flexor following, but overall I felt really quite good after the workout.

PM - extremely busy/travel day.  Up quite early for a flight and meetings in DC and then back to ATL by the evening.  Went out about 8 pm and trudged through 4-5 miles in some very cold wind.  Happy just to have squeezed a run in.

AM - in the mid 20's this morning.  Easy 3 miles before work.  Travel late - hope to get a second run in.  

PM - 10 miles on the treadmill after work.  Work travel the last 2 days really put a dent in my training plans.  Hope to get some miles in tomorrow as a pacer for a couple of friends running the Long Haul 100 in Tampa tomorrow.  

AM - 23 miles pacing my friend Brian in the Long Haul 100. He and his son in law Nick are running.  Nick is running the 100k actually.   It is a 5 loop course in the Cypress Creek Preseve in Wesley Chapel north of Tampa.   Perfect conditions of mid 50's temps and a new course design with more shaded areas.   My plan was to run the second loop with them - but I arrived a little early - so I ran a bit before connecting with them.  Slow pace relatively speaking for me - but they were doing great.   I left Brian after he finished the second loop - for 40 miles in about 8 hours.   He wants to finish his first 100 (he's had a few prior attempts where he came up short) - I think he's gonna get it done this time.