Bret

PM - lunchtime run - nice progression run of a little over 8 miles with the last 3 miles below MP - aided by absolutely spectacular weather - temps in the low 60's with very low humidity and no wind.  This morning however was too cold for me to head out, so I will need to try to squeeze in a few extra miles this evening. 

Read yesterday where Lance Armstrong in completing his first 70.3 Ironman Tri yesterday in Panama finished 2nd after posting a 1:17 half.  He was rumored to not be very gracious to the winner who passed him in the last mile or so, on his way to finish a 1:12 leg.  Guess he was expecting to win.

AM - easy 3 miles in the neighborhood.  Nice morning.

PM - Good Workout -on the treadmill.   4 x 2000 at 6:18 ppm with 2:50 recovery; 2 mile w/u and 1 mile c/d.  9 miles total.  The first rep and the last were the roughest as usual.   Pleased with my progress.  Felt like a real runner today 

AM - 4 easy shake out miles this morning.  Had a nice dinner last night at a French restaurant in Clearwater for Valentine's Day with my bride.  The food was great, the service was not exactly bad, but instead really almost non-existent.  They were both shorthanded and so completely unprepared - that it became comical - as if we expected Gordon Ramsey to come storming out of the kitchen to fire the staff.  Literally a 3 hour event - but it made for a great story and memory. 

 PM - 6 miles easy with Richie at lunchtime.  He actually only did about 4 with me, and was concerned that he may have tweaked his calf muscle - so he headed back to the gym while I finished up.

PM - After dropping Delaney at soccer practice I went for a run near the fields and after finding some lighted sidewalk/road did the following workout: 4 x 200 @ 5:00 pace w 200 recovery then 3 x 1000 at 5:45 pace with a 3 min recovery; then 4 x 200 @ 5:00 min pace w 200 recovery - 2 miles warm up and cool down. The middle set was tough - but felt good just the same.

AM - 3 miles easy before work.

PM - lunchtime - 8 miles around Carillon office park and Feathersound - felt a little depleted toward the end.  Did 7 striders to finish up.  Been reading Steve Magness website and twitter feed.  Interesting ideas and debunking some traditional thoughts about the "science" of running.