Bret

AM - 3.75 recovery effort miles on the trail.   The construction of the new phase appears to be in the closing stages - with most of the bridges over the newly created creeks complete - and much of the gravel trail now in place - I would suspect that it will be done by August.

AM - 5.25 miles with Dan from his house out to the horse farm trail roads.   Felt a bit sluggish today to start and then later the HR seemed a bit higher than it should have been for the pace we were running - but it was considerably warmer and more humid - so that could have impacted things as well.   My overnight HR was 48 with a low of 43 - so that is suggesting that my fitness may be improving if that trend continues..

AM - 3.5 miles easy on the trail with Dan and Rosie. 

PM - treadmill fartlek - which was about 18-20 bursts of about 30-45 seconds at 5k pace with about a minute or less of rest.  1 mile WU and short cool down.   Really surprisingly good effort.  

AM - just under 3.75 miles with Dan on the Milton Trail at a recovery effort pace.  Quite warm and humid - good conversation.   I am leaving this evening for a long weeekend with Tracy and Bradlea and the grandchildren for Va Bch where Tracy's brother and his extended family are located.  Dan is out all of next week on vacation in the NE and moving his middle daughter into her new apt. in NYC where she starts her new job - so we will not see each other to run for over 10 days.   

AM - 5.75 miles in VA Beach from my BIL's house on a trail around a lake and did some exploring.  Found an historic marker for the Skirmish at James Plantation related to the revolutionary war and after Benedict Arnold had already switched sides.   Very hot and very high dew points - so kept this very slow and easy - which was not too bad of a plan because I kind of enjoyed the run.

AM - just under 6.25 miles on essentially the same route as yesterday at the same slow easy effort except for the last 1.5 miles when I wanted to have my avg pace begin with a 9 instead of a 10.  

AM - 11.25 mile long-ish run in Va Bch - exploring some different roads - high dew points and humidity with warm temps in the upper 70's even at 5:30 am - so I managed the effort to not overcook - which seemed to work well.  Hoped the route would have given me 13-14 miles but as it was, the morning plans with the family on the beach would not have allowed for it anyway.