Bret

AM - got out early again this morning - around 5:30 am.  Busy day ahead of sorts.  Have a flight to NYC this afternoon for a business meeting tomorrow morning.  Tropical Storm Debbie was lashing away when I walked outside - actually it was a pretty steady rainfall and has probably been raining for about 10 hours - but the rain was refreshing when I wasn't running into the heavy gusts which probably were in the 25-30 mph range.  Steady 10 miles - felt good most of the way, though a bit hungry and waterlogged at the end. 

PM - flight into NYC was delayed a bit getting out of Tampa - but arrived at my hotel at 7:30 and ran 5 miles on the treadmill to shake out the travel.  Meeting a colleague for dinner in Soho - he just finished a week long cycling tour in Colorado - looking forward to some interesting stories.

AM - just under 5 miles in lower Manhattan - from my hotel in Soho down past Ground Zero and Battery Park.  Rain seems to be following me from Florida as storms were pushing in this morning.  Hoping my mediation will wrap early and I can get a flight home ahead of schedule. 

AM - 6 miles - really windy with tropical storm Debby pounding away.  95% humidity.   Missed my chance at a second run yesterday - lengthy flight delays --so I think that threw my body off a bit this morning.  Took almost 4 miles to feel normal.  Right calf is sore just above the achilles tendon - could be overuse - but may be from hoofing around in NYC in business shoes for a couple of days.  Will keep an eye on it. 

PM - 12 miles on the treadmill - had the HR monitor on for about 25 mins and was holding steady at just under 138 at 7:24 pace - so I removed it, and then pushed the pace slightly to 7:19 for the rest of the run.  Girl on the treadmill next to me seemed to be intent on "one-upping" me each time I matched her pace - so I let her go - this wasn't a race for me.   Good runner though, she stayed on for an hour at 7:13 pace.   My calf/achilles was tight and tender to walk before the run but really was not an issue during the workout.  Stretched it out afterwards and used the foam roller too. 

AM - easy 4 miles before work.  TS Debby's worst is past us now - just debris and standing water and beach erosion to clean up.  Heading out later today on business to Phoenix - will get a workout in at lunch though.   Right calf/achilles was tender again this morning - so I did not push the pace at all.  Seems to get stiff/sore after sitting for a while. May be some tendinitis.

PM - Fartlek workout on the treadmill - with last two miles at MRP - felt very strong.  Several surges of a min or more at 5:20 pace - several "hills" etc. Overall just a really satisfying workout that still felt mainly aerobic.  Calf was tight, but functional.  Used the foam roller afterwards and more active release self massage on it.  Certainly no worse. 

AM - in Phoenix - nice little run of 6 miles on a dirt trail along side a canal.  6:30 in the morning it was 90 degrees.  May find myself inside for my second run today if the high temp today of 113 is reached.  No pain in the calf at all.

PM - disappointedly had to keep myself indoors after a long day of mediation when the outside temp at 6 pm was 111 degrees.  So, 12 miles on the treadmill at the hotel fitness center. 

AM - out of the hotel by 5:30 am (already 90 degrees) ran up to the Arizona Grand Canal Trail again - This morning I went in the opposite direction from yesterday.  Thought about venturing onto a trail in a mountain preserve - but as I neared the preserve, as the sun was getting higher, and the temps were too, I decided to turn around and keep things easy for today.  7 miles in total. 

Oh yeah - almost forgot - on Wednesday evening when I arrived, I was welcomed by a dust storm - never experienced anything like it.  Quite a spectacle.  Enough with this desert climate - heading home this morning. 

PM - got back home around 7 pm - visited with the family a bit, and then went out and did a light 5 miles with 8 striders.  Much more humid here of course, but significantly cooler - and I really appreciated the moisture in the air.  I will limit my complaints of the heat here henceforth - having experienced the desert for a few days.

Oh and the run was profitable...literally.  I found $20 on the road during my run.  Score!

Noon - So I had some poor time management issues this morning (had to take Delaney to soccer training and then had to watch all of the TDF prologue ...Fabian "Spartacus" Cancellara was a beast..) and then realized that my evening was going to be spent a soccer game with our local team the Tampa Bay Rowdies - as my girls bought tickets for the game as a Father's Day gift a couple weeks ago.  As a result I had to put in a few extra miles in the midday heat.  A solid 20 miles which consisted of multiple loops of various distances close to my neighborhood, so that I could run by my house and grab water to keep from dehydrating.  I did loops of 6 miles, then 2 miles, then 4 miles then 2, then 1, then 2, then 3 to finish up.  Changed shoes a little over half way when the first pair got soggy.  Temps in the low 90's but I found some shady stretches and wore a hat.  I think I just felt a little mental fatigue in the last mile or so.