Bret

PM - cool rainy afternoon- 6 miles.  A little stiff and slow to start.  Roads were wet and the roadsides muddy - so I decided to run a bit shorter than originally planned.  Needed that - I guess -  and so I finished well.   

PM - 8 miles on the treadmill at the gym.  Good high / moderate aerobic effort at what turned out to be a decent pace - so, continued improvement in fitness.  I think I had some nutritional issues over the last several days.  Not enough calories and iron.  Weight is down considerably now from the start of the year.  Need to maintain better diligence with the intake as my mileage volume and speed increase.

AM - 3 miles easy and 3000 meters of rowing before work this morning.  Planning to do a run with a friend who is in town after work this evening.

PM - 6.5 miles with Ken.  Nice run, good to catch up with an old friend.

PM - I did a workout today.  Pleased with it.  Did not really plan to start doing any workouts for another week or so, but on my way to the gym, the thought of running steady aerobic miles was not very motivating - so I decided to run some 800's and see how I felt.  2 mile warm up then 7 x 800 at what eventually averaged to just under 3:00 per rep.  I did a 400 rest at around 10 min pace.  I started out cautiously at 3:15 and then 3:05/6 and then just decided I felt as though I could run 2:56/7 the rest of the reps.  I had no set quantity in mind.  Just decided after the 7th one, that it was probably enough volume and stress for the day.  Cooled down for a mile after.    

PM - 7.5 miles easy - steady on the tm after work.

PM - 8 miles easy on the treadmill after work. 

PM - good longish run of 12.5 miles this afternoon.  Quite chilly in the low 40's.  Happened upon a track meet going on at Milton High School.  Caught the start of the women's 4 x 400 - team from North Sorings set a track record according to the announcement.  Found a very cool wood chip trail around the school which is their cross country training course and likely where they race too.  Well marked with permanent mile and kilometer signposts.  Challenging too.  I may end up doing some workouts there.