Bret

PM - 13.0 miles on the treadmill at the gym.  Felt very comfortable at 7:40 pace.

PM - lunchtime run on treadmill - repetitions 12 x 300 @ 5:20 pace (essentially 1 min) with full recovery (about 2 mins); 2 mile warm up and 1 mile cool down.  Dreary rainy day outside - but probably would have done these on the treadmill regardless.  Changed up from doing 400's the last two weeks and added a few to accomodate for the decrease in the length of the workbout.  I liked the 300's better than the 400's for a change - they seem easier mentally too because I feel like I can endure almost anything for a minute. Perhaps I am picking up some better economy too after as this is my third week of doing these.   

PM - lunchtime run.  7.0 miles outside around Carillon and Feathersound.  This should have been an easy recovery run, but the weather was good and I began progressively pressing the pace each mile until I ran the last mile at 6:37.  Today would have been better to either casually run with a partner or lock into a pace on the treadmill to keep the pace light - not that the the pace was hard today, but it was faster than a normal recovery run.  Will try to run with one of my daughters later this evening or force a slower run tomorrow morning for proper recovery.

PM - lunchtime run on the treadmill at 7:35 pace - Did 8 striders at 5:10 pace for 20 seconds each - felt fine to a little bit fatigued.  Have to travel this afternoon to Denver for a meeting tomorrow.

AM - 5.0 miles easy on the treadmill at the hotel.  Early meeting and really poor weather conditions (at least for a Florida boy) kept me inside - 3-4 inches of snow overnight and 12 degrees.  Felt the altitude (or at least I think I did) as I was not that comfortable during the run.

PM - Lunchtime run.  Cruise intervals 8 x 1000 meters on treadmill at 6:18 mile pace (or about 3:55) with 1 min recovery.  1 mile warm up and 1 mile cool down.  I have not done this workout in a while.  I felt very good.  In fact it would seem that I could have targeted a slightly faster pace perhaps 6:10 to get the intended impact of the workout.  Perhaps it is a good peak at where I think I may be fitnesswise.  I did a tempo run at that pace at the beginning of December and struggled.

AM - easy 6.0 miles.  Very windy and temperature dropping - felt crappy and really did not enjoy this run at all - Maybe should have taken the day off.