Bret

AM - 3.25 miles very slow shakeout with Finn before church - very tired from run and yardwork and standing at the ATL United game (everyone stands the entire game out of tradition, except for halftime, in this section).

PM - after more house clean-up projects - power washing and patio furniture cleaning...all springtime stuff - I managed a few more miles (4)  on the trail. 

AM - 4.25 slow with interruptions to stop for Dan's dog on the Milton trail.  He dislikes having her on a leash, but the Milton trail is technically a road (dirt) that is used for local residents and school buses.  So when she lags behind particularly if there is a car or truck coming, we have to stop and he needs to put her back on the leash.   This morning she was not really interested in running and so we stopped multiple times to get her.  As it turns out, this was perfectly fine with me.  2100 meters of indoor rowing and a short yoga session afterwards.  

AM - a little over 6 miles today with Finn through the neighborhood.  Wore the Alphafly shoes to help with some lift on the painful right Achilles - which seemed to help actually.  Bought some insert lifts for my normal trainers that should arrive today or tomorrow.  Also did some backwards walking on the treadmill yesterday - perhaps that was good too for the Achilles.   2100 of indoor rowing after the run.  

AM - 5 miles with Dan and Finn through the neighborhood and part of the route on the golf course.  Started with a heel lift to perhaps help the anchilles, but not even a half mile into the run I removed it as it was actually causing quite a bit of discomfort.  The tendon actually felt decent the rest of the run.  2100 meters of indoor rowing afterwards. 

AM - 5 miles with Dan and the dogs on the trail - not a particularly good run for me today - kept rolling my ankles on the trail and was otherwise stiff and tired.  

AM - 5.25 miles with Dan and the dogs from his house and on the horsefarm trail roads.  Slowish - but enjoyable conversation.  2200 meters of indoor rowing afterwards 

AM - 5.5 miles of trail running at Birmingham park with the guys and the dogs  - conditions were poor. 43 degrees with wind and heavy rains on mostly single track trails in the woods.  The dogs had a good time. I kept Finn on leash so it was challenging going downhill to keep from slipping but I managed to stay upright.  About midway through Dan warned we were getting to the muddy part and declared jokingly that if anyone lost a shoe in the mud - that the rule is to leave it and run without it.   Literally 30 seconds later my shoe was suctioned off my foot by the thick Georgia clay mud.    I did not adhere to Dan's rule however.   Although it was cold and wet and took nearly an hour to cover a little over 5 miles - it was a fun adventure.