Bret

PM - 14 miles on the treadmill after church.  Watched the first half of the AFC championship game.  

PM - 5 miles with Finn on Brittle and Summit roads - mostly dirt roads next to horse farms.   Cold even in the late afternoon.  

PM - treadmill workout 4 x 1 mile at HM pace with a 200 rest; warm up and cool down.   Tough but good effort.  

AM - very cold this morning - but Finn had not gotten out for a run yesterday - so I did an  easy - recovery effort 3 miles - which was really not very therapeutic because of the cold weather.   Also in the last mile my left foot gave me some discomfort - on the top of the foot.  Odd, because it was fine yesterday and up to that point in the run, no discomfort at all.   Will keep an eye on it.  

PM - ran 3 more at lunchtime on the treadmill.  No pain or discomfort at all on the treadmill.   Noticed some discomfort when climbing stairs.  

AM - about 3.5 miles with Finn before work in some freezing rain/snow flurries.   Foot is ok, but a little tender - think it may be extensor tendinitis.   May consider some cross training if it continues or gets worse.   

PM - lunchtime treadmill tempo - 5 miles at MP after a 2 mile warm up and just slightly less than a 1 mile cool down.  No real issue or discomfort with the foot - this was a solid effort - on the upper edge of manageable.  Most of the workout was at or just below 7 min pace on a 1% grade.   Quite depleted now, about 3 hours later as I write this.  Need a couple of easy aerobic days for recovery. 

PM - 3.25 active recovery effort miles with Finn on a cool damp and dreary late January afternoon.  

PM - great flow run this afternoon with Finn.  Ended up running quite a bit faster and a little longer than I planned - but I felt really comfortable and was really enjoying it.