Bret

PM - 5.5 miles easy with Delaney on the same bike path I ran on yesterday.  This was her longest run of the summer thus far.  It was a nice run with the weather in the low 70's - I did not tell her how far we were going until we finished.  She was well able to handle it - and we will gradually work up her mileage as the summer progresses.

Very little issue with my foot today - will test it again tomorrow on a long run.

AM - had a great long run this morning of 20 miles with lots of hills and comfortable weather conditions.  I ran from my inlaws home in Moundsville up Rte 250 which is about a 6 mile climb (really about 1.5 miles of a sharp 8-10% grade) and then north on Rte 88 toward Bethlehem WV - which is a ridge connecting Marshall and Ohio counties.  Turned west on Rte 86 which has a road side market - where I bought some Gatorade - almost exactly at the halfway point.  Lots of rolling hills which had some significantly steep grades until mile 14.5 when I hit a sharp downhill for about a 1.5 mile steep descent.   The last 4 miles were mostly flat which was actually a tougher transition than I expected after so many ups and downs.   Got a good workout on the quads today.  Met up with my family for breakfast at Bob's Lunch - yum. 

PM - went for a late afternoon run with Delaney after a day of running around the Upper Ohio Valley.  We did a educational/historical tour of a place in Flushing Ohio called the Underground Railroad museum.   My kids really enjoyed the tour and the curator who spent a long time visiting with us and chatting. 

Ran with Delaney around the 12th Street Park trail.  She did about 3 miles and then headed back to my in-laws house for a total of 4 miles and I continued running laps around the park for a total of 9 miles - the last 5 of which were at 7:15 pace.  Felt a little tired and fatigued from the hill running yesterday and was really worn out at the end of this run today - but ended up playing volleyball and corn hole afterwards along the Ohio River - and enjoyed a couple of slices of pizza to end the evening. 

AM - 8.0 easy miles this morning with my girls.  Riley is staying with my niece Brittany in town, so I ran to her place at 7:30 and did 3 miles and then dropped her off back at Brittany's house, then ran to pick up Delaney for a 3 mile run at my other niece, Brianna's house also in town.  Had to run separately with them because they have different things scheduled this morning.  Worked out fine to give me an easy enough run, on a very crisp 59 degree morning with very little humidity.  Left foot was a bit fatigued when I started out this morning but improved as the runs progressed.

PM -  I went up to Wheeling to run the course for what used to be called the Elby's Big Boy 20k Wheeling Classic.  They have changed the name and course to a half marathon this year.  In fact it is called the Ogden News Wheeling Half Marathon.  Anyway, I did not know the exact route for the half - and so ran the course of the 20k from memory - Last time I ran this course was in the actual race in 1992.  Has a steep 8% grade 2 mile climb right after the two mile mark.  Steep 2 mile descent and the rollers until mile 10 which has another steep climb for just under a mile - and a steep descent to the end.  Weather was good at 83 degrees, but less humid than I am used to - which meant I got a bit dehydrated without realizing it until I noticed all of the salt on my face and shorts.  Good workout for me.  Making good use of the hills while I am in WV.

AM - last day here in WV, so i got one last hill run in.  Up my favorite named hill called Round Bottom Hill, which is about a  1.5 mile climb and a bit longer descent and then back along route 2 which parallels the Ohio River.  Good run to finish up the week here.       

PM - easy run at around 6 pm - back in Florida in the heat and humidity.  Had plans to go a bit further, but felt a little drained by the weather conditions and I plan to run at least the 5k of the Midnight run tomorrow evening at race pace - so I backed off and kept the pace tonight in a heartrate zone that was almost painfully slow.