Bret

AM - 5 miles before church - quite humid with a high dew point conditions- which I expect will be the case for the next couple of months.  Slow going today following yesterday's longer run.

AM - just under 6.5 miles through WC and cutting through the golf course and out the gated section and back through the entry from Birmingham in the non-gated section.   Good number of hills, and legs were still fatigued, so it was slow going at least for the first 4 miles today until I began to get warmed up.  

AM -3.75 miles with Dan on the Milton Trail still with a modified walk/run for his hamstring. 

AM - treadmill tempo of 3 miles after a 1 mile WU and a 1 mile CD after.   Avg pace was 7:22 but the last two miles were both under 7:15 after the first was around 7:40.   I was trying to target a HR of the mid 150's but never actually got there until running closer to 7 flat the last half mile.  Cooler indoors of course, so this was a good workout and not as taxing on me as the track or running long and fast on the hills on Saturdays...Honestly, the increased intensity of workouts and somewhat higher volume was beginning to result in some soreness and lack of motivation - so I needed to recalibrate my efforts to maybe do just one workout such as a tempo every week and a long run - versus two workouts which I might do every other week to keep me from getting injured or rundown. 

AM - 4 miles on the trail with Dan.  

AM - 4.25 miles with Dan from Milton HS - we ran into a different neighborhood, with some hills, and then did a quick lap around the track.  He was feeling nearly back to normal - and our pace was nearly where it normally is.

AM - 5 miles social run with Dan and Darryl from my house - neither of them were up for a long run and so my plan was to enjoy a run with them and then add some miles later. 
 

PM - 8 more miles on the treadmill with most of the miles at 8:20 pace and my HR not exceeding 130.  Really like these longer efforts at a decently steady pace and comfortable HR.