Bret

AM - 3 miles easy before church.

PM - after a nice Father's Day of eating way too much junk including a cake my girls baked for me - I did 9 good relaxed miles in the evening.

PM - had to try to get to work earlier this morning - and because I wanted to go slightly further than 3 miles - I pushed my supplementary run out to lunchtime and did 5 miles around Carillon.  Will plan to do the main workout this evening after work.

PM - after work - ran 8.5 - push the pace for the second half but really was not feeling it tonight.   

AM - easy 5 miles before work.

PM - after work 12 perfect miles on the treadmill at or just below 70% HRR - or right around 140 bpm - at 7:30 pace.  Aerobic base training is still showing progress for me.  Funny too because I was really kinda dragging today and the first 5 mins or so on the treadmill, I thought about cutting things short.  Glad I didn't.

AM - easy 4 miles before work - PH Elementary loop.

PM - lunchtime - fartlek around Carillon office park and the trail around the lake - several loops and lots of speed changes.  Really windy hot and humid out.  Not a pleasant running experience.  But a decent workout nonetheless.

AM - easy 5 miles before work.  Did not feel much like running before I started this morning, but it evened out to a decent run.

PM - took a long lunch - 12 miles on the treadmill light to moderate aerobic effort.  There is a tropical system in the Gulf that is threatening a foot of rain over the next couple of days - cloudy warm and really humid right now, kept me inside.  Less stress. 

AM - 5.5 easy shake out miles on a warm, humid cloudy tropical feel, morning.

PM - lunchtime on the treadmill - high aerobic effort - 75-80% HRR for an hour.  After an easy mile warm up I increased the speed to 6:31 pace for the next 3 miles - but the treadmill stopped and just as I was restarting it - and perhaps just before it had stopped, I felt a little off - as if I was pushing too hard.  Started to put the speed back up, but thought that maybe I should just run an easy 30 mins, so I slowed the speed down to about 7:45 pace, but within about 3-4 mins I felt much better and finished out at 6:42 pace.  Weird.  But I take this as an interesting discovery - not to necessarily throw in the towel on a workout as I might have in the past, but noodle through a rough patch and maybe it will work its way out.  Was not the best workout, but wasn't the worst.  So it was a mile warm up then 7.0 miles at MP and a half mile in the middle of "not so fast."

Will keep the intensity low for the next couple of days for proper recovery.   

AM - out the door at 4:40 am with a plan to get most of my long run in before sunrise.  Wanted to run very easy so went without a watch or ipod and headed out Dunedin Causeway to Honeymoon Island and back along the Pinellas Trail - thought this was going to be about 16 miles but on the map it looks to have been only about 14 miles.  Very enjoyable and relaxing run.  Peaceful going over the drawbridge with the lightly gusting winds from the tropical system in Gulf and the intracoastal waters lapping at the seawall...my footfalls squish, squishing along (humidity makes my feet / shoes get so soaked, they sound like wet sponges after about an hour of running in the summertime).  Light rain for the last couple of miles.  Good start to the day.

PM - following the morning's run, I made pancakes for the family and then we went to an outting at John Chesnut Park with a networking group Tracy works with.  The rain held off for a while and we enjoyed a game of volleyball and kickball - with the usual picnic foods on hand.  Packed everything up in time for the rains to come in.  Caught a short nap, watched Spain defeat France in the Euros, and then headed out in the rain for a nice 6.5 mile run.  The restorative power of the long easy aerobic run cannot be understated.  I was pretty tired yesterday, but this morning's long run seemed to bring me back into balance, and so I moved along at a decent clip this afternoon.  High mileage week for me too.