Bret

AM - plyos and core work. 

PM  - Lunchtime on the treadmill (over 90 degrees outside now - it is too hot and I am too old).  5.5 miles easy to moderate.  Felt good after a day off.  Was short on time, so will do some additional miles this evening.

AM - 4 miles easy then 40 mins of plyos, strength and core work.  Noticed some soreness on the top of my left foot where I previously had a stress fracture.  Will keep an eye on it.  Possible that plyos or beach running could have caused some slight inury here.  Doing a treadmill workout at lunch - will see if there is any soreness during that workout.

PM - lunchtime workout on the treadmill.  2 mile w/u then 4 miles at MP and then 1 mile at Threshold pace and then 1 mile c/d.   This is a good workout for me to measure progress.  Right now MP is manageable but not "easy" - if I do this workout about 1 week out from a goal race - or something like it (usually go about 6-8 miles at MP), if the MP segment is such that I feel like I could go forever and at an aerobic HR - it is a great confidence builder and shows my fitness progress.  Funny thing about this run today was that the T pace was really not significantly harder to me, whereas I felt the MP pace felt a little be harder than it should.

Anyway, no pain or soreness in the foot in the warm up or during the workout.  Notice a little something as I walked back to my office as I climbed the stairs - so I will keep it on the radar. 

AM - plyos/core/strength work for 40 mins.

PM - Lunchtime run - recovery 6.0 miles around Carillon Office park.  Ran through two parking structures to keep out of the heat and to get a few "hills" into my run.  Very heavy legged today.  Debating on whether to get a few more miles in later this evening as I had limited time at lunch today.

AM - easy core work and stretching for 30 mins.

PM - lunchtime workout on treadmill.  2 mile warm up then 2 x 200 @ 40 secs with 200 recovery; 3 x 1000 @ 6:15 ppm with 1 min rest; 2 x 200 @ 40 secs with 200 recovery; then 2. 5 mile cool down.  This was a good workout for leg turnover with some speed play stresses bouncing from easy to vo2 max  to threshold and back.  Not a huge volume (only 2 miles or so of actual speed work) but that was perfect for today as I was feeling a little bit sore yesterday, so this got me a quality workout without feeling beat up.

AM - 3 miles easy then 40 mins of core/plyos and strength work.  Recovery run planned for lunchtime.

PM - 7.0 miles easy to moderate on the treadmill.  Felt a little bit weary around the middle of this one.  Maybe as a result of being on a treadmill. 

AM - got up dark and early to beat the heat - without too much success as it was 78 degrees at 4:45 am with 80% humidity.  Did 4 four mile loops that went by my house each lap so that I could get some fluids.  Around the beginning of the third lap my shoes were completely soaked with sweat - so I squished the rest of the way.  Little tough heading back out to the succeeding laps as I got my drinks in my driveway (would have been easier to just go inside) but I think it was a good mental toughness exercise in the end.  Run was not great but wasn't terrible either.  Solid week of training.