Bret

AM - 5 miles very easy with Finn before church 

AM - a little over 5 miles this morning with Finn through the East Bluff neighborhood - so many deer out this morning in the fields and woods and neighborhoods. 

AM - 3 very easy miles - in which I did a walk/jog with Dan who is struggling with a hamstring injury - and the two dogs on the trail.  I needed a recovery effort - as yesterday evening I was feeeling some aches and inflammation in my upper back and traps and shoulders.   I may do a workout on the treadmill later if my schedule permits and I am feeling up to it. 
 

PM - treadmill tempo- 10 minWU and 3 miles at 7:40 pace.  HR was no higher than 143.  

AM - 5.5 very easy recovery miles with Finn through the North Valley/East Bluff neighborhood starting on the trail to avoid the traffic on Freemanville.  Really nice morning with lots of mist arising from the ponds and fields full of deer. 

AM - speed work on the track - 17 x 200 with full recovery.  Ran these very consistently in the 42-43 second range - with a few at 44 at the beginning and a couple right at 40 seconds in the latter half.   Finn ran with me, and seemed to do fine; though he headed to the exit after #17 when I probably would have maybe pushed to do a few more - but probably best to see how the body does in recovering from the two more intense sessions this week and not push too much. 

AM - 3 easy walk/run miles with Dan and the dogs on the trail. 

AM - 2 miles with Finn and then drove to the Forsyth greenway and did 13.   Very warm and quite humid.   Could have met Ben and Greg at Riverside but I knew they'd want to run sub 8's and that's too far to drive anyway.  Glad I did my own thing today because I really was not feeling it.  Legs were tired from two workouts this week and extra volume/mileage called for slower effort.  This ended up being hard in terms of my HR in the latter half of the run.  Saw Rodee going the opposite direction when I had about 4 miles left - had not seen him a quite some time - we chatted briefly.  Pleased to have gotten the miles in, but it was not pretty or easy.