Bret

AM - easy shake out 5 miles from my in-laws home in Moundsville, WV through town to the trail that runs along the banks of the Ohio River.  Very hot day yesterday of nearly 104 degrees - with my wife's family reunion out at the Barn.  Lots of good times with her family playing volleyball and eating lots of bad food.  Not as warm this morning, lots of critters out including some deer and bunnies.

PM - In the evening - ran up Rte 2 through the Narrows and back for 8 miles.  Last 4 were at a pretty brisk pace.  Cooler temps are in the forecast for the next few days here.

AM - 6.5 miles easy around the 12th street park trail - several loops around the trail that is the permeter to ball fields and such.  Tucked at the corner of a couple of mountain ridges and Little Grave Creek, this made for a relaxing morning run on a much cooler morning.

PM - 5.5 miles after a late dinner with the in-laws and family (finding it a bit of a challenge to squeeze the training time in with family committments) - so it was on the slow side up and down the streets of the perimeter of this small town.  Very pleasant evening weather though.

AM - a pleasant 7 miles this morning on the trail along the Ohio River- probably only 59 degrees - tree-lined and smelling like summer.  Enjoyed this one.

PM - headed out at 4:30 pm to run some hills.  The day heated up more than I had expected - the bank sign said 93 degrees as I went by.  Ran up Roberts Ridge (opposite Round Bottom Hill) which is a pretty sharp ascent (for a flatlander at least) - probably going up 800 - 900 feet in a little over a mile - with gradual ups and rollers after that for another 3-4 miles on Lindsay Lane. 1.5 mile or so steep descent on the back side and then ran around on Rt 2 from Washington Lands back to Moundsville.  Picked up the pace quite a bit on the downhill with some sub 6 miles trying to keep my balance.  Ran the last 4 miles at 7:20 pace - which was comfortably steady.  10.5 miles. 

AM - 5.25 easy relaxed miles with Delaney this morning on the river trail.  She chatted the whole time about her distance running camp from last week.  The light pace was good recovery from the hills I ran yesterday afternoon.

PM - 7.25 miles around the 12th street trail.  Unplanned progression run - nearly all aerobic except for the last mile possibly at 6:07.  Averaged 6:53 per mile with the first mile at 7:58 - so this was a nice boost/surprise run.  Did not hurt that the sun had gone under some cloud cover and the temperatures were in the low 80's.

AM - easy 5 miles along the river trail again this morning.  Little bit sore in the the quads, probably DOMS from the hill running on Tuesday.

PM - 8 miles from the center of town up, climbed up to Grand Vue Park and then over to Rte 250 back into town.  Very steep sharp hill at over 11% gradient - about a mile or more.  Legs and body a bit on the fatigued side this evening.  Need a good dinner.

AM - long run of 20 miles from the center of town out 4th street along Middle Grave Creek and back.  Very rural and occasionally a little sketchy - some dwellings with large hunting dogs who were un-pleased to see me.  Uneventful, though.  It should have been a pretty enjoyable run, but it was basically a climb most of the way out and instead of being rewarded with a gradual descent coming back, the wind shifted and was in my face most of the way.  No fluids, clearly dehydrated at the end. 

AM - 6 very slow easy miles this morning.  Legs were quite sore after a week of hill running.  Saw several more deer out on the trail this morning - a doe and two fawns, and then a buck that I kind of surprised and he just stared at me as I passed within about 15 feet of him.  Cloudy and drizzling this morning - Tracy's mother's side family reunion is today. 

PM - after a day of "reunion food" and lots of good visiting with family, I went out and did the same route at this morning - 6 miles - just a little bit faster.  Heading home early tomorrow morning.