Bret

AM - 6.25 miles with Finn around the White Columns golf course in the snow.  Lots of high winds overnight and the temps are not cool enough at the surface to allow for much accumulation.  It seems every year since we moved here we get at least a day or two with snow each winter.   Decent effort even on the hilly sections - pain level was probably nearing 2.5 at the end.  Yoga session afterwards. 

AM - 5.25 miles with Finn in the neighborhood on a quiet morning.   Chilly with patchy snow still on the lawns and trees from yesterday.   Foot and hamstring no worse / no better - and manageble today.  25 minutes of yoga following.

PM - 3000 meters of indoor rowing and then an easy mile on the treadmill followed by some PT strengthening exercises for the hamstring.  

AM - 5.25 miles through WC and then across Birmingham Hwy into the Grove neighborhood and back.   Took my time and saved the hamstring strain by not running up the uneven stairs on the cut-through of the golf course.   Although the watch showed my overall pace was slower than my normal training pace - I actually felt pretty good about how my body felt on this run.   Hamstring pain was at times unnoticeable, as was the foot.  Feels like a definite upswing in my slow rehab injury recovery over the last several days.  

PM - 2500 meters or so of indoor rowing followed by a mile jog on the treadmill and then stretching and hamstring strengthening exercises.   

AM - just over 5 miles with Dan and the dogs on the horse trail roads.  Just under 30 degrees for what seems like a string of over a week now.  Supposed to get another shot at some snow on Friday evening.   Hamstring was a non-issue today - (its not 100% of course) but it now seems to be just a nuisance-type of issue that is manageable.   Foot likewise is the same.  

AM - 5.5 miles from Dan's house with the dogs.   Perceived effort was higher today, and the hamstring was more noticable particularly at the end of the run.  Noting that I did not do any rowing or short jog with hamstring strengthening exercises yesterday afternoon due to time constraints.   Also, rainy and a good bit warmer this morning in the mid 40's from the last several days of being at or below freezing.  

PM - 2000 meters of indoor rowing and then 1 mile on treadmill easy.  Feeling solid this afternoon.  

AM - 5 miles with Dan and the dogs through North Valley early.  Much colder - but good run - even on the climb on Dinsmore.  

AM - 10 miles with the guys starting from my house - good hilly loop.  Was planning to keep the pace no faster than 8:30 pace, but we were conversational at 8 or better - and just went with the flow.  Good effort with avg hr at 142 - which is just slightly higher than what I would do for a long run.  Happy with the progress on the hamstring - which feels to be about 90% back to normal give or take.