Bret

PM = 13 miles easy out Dunedin Causeway and back.  Bit of a gloomy windy overcast day for much of the run.  My friend Brian had to DNF at the Long Haul 100 at mile 70.  He was disappointed but for his first attempt at that distance, he should be pleased with what he accomplished.  Ran his best marathon split and 50 mile split too.  Had some GI issues that just did not allow him to keep anything down - and as he says. nothing runs for long on fumes.  

PM - easy to moderate 10 miles on the treadmill at lunchtime.

PM - another good session tonight.  Cruise intervals - threshold pace.  6 x 1 mile at HM pace with a 200 meter rest.  Averaged 6:30 pace with HRR avg at or below 85%.  Pleased with how I felt.  Right in the threshold zone.  Total of 12 miles with warm up and cool down.

PM - 10 easy miles with Richie around the office park and Feathersound after work.  

PM - good workout 6 miles at MP with a 3 mile warm up and cool down. Average pace of 6:46. Was not exactly smooth/easy but solid especially with the cumulative fatigue from the workout from Tuesday - so pleased with the effort.

PM - just about 10 miles with Richie after work.  Easy pace.  Really nice weather.  

AM - a little over 16 miles on a very nice cool morning.  Ran with Ken (who will be running with us in London)  in Landsbrook for several loops and then met up with a running group around 7 am and finished up.  Kept the pace easy with Ken but then we were joined by a couple of guys who wanted to do a fast finish - so I ended up running a couple of miles a bit faster than marathon pace, and the cooled down for 2 miles back to Ken's house.