Bret

AM - 5 miles with an improvised route using part of the trail and surrounding neighborhoods.   Did a half a piece of sourdough with some honey and .25 mile warm-up before the run - which kind of amazingly suprised me at how much of an affect that it had on the run.  Lately my day-after my long run is a slow shuffle - and as I have been complaining about deep muscle aches in my upper legs - the checklist of causes - I decided to do a little pre-run nutrition with a little natural sugar from honey - less than a teaspoonful - so today I expanded my run from a 3-4 mile easy run - to 5 miles at a more "normal" daily pace - and my upper legs were noticably much less achy.  

AM - met Dan at Milton HS for a run through Crabapple.  Did the same pre-run nutrition - and a short warm up before he arrived; and though we were slower in pace due to various issues Dan was having - I had a relatively good run with little achiness except for the first .25 to half mile.  The idea is to only do intake of natural sugars ahead of, during, or after runs; but not in any other part of the day unassociated with running or workouts; using the sugar mainly only for fueling and restoration.  

AM - 4 easy miles on the trail with Dan and Rosie.  He changed his travel plans instead of going to NYC for business, due to the bad weather/flash floods.  

AM - 3 miles with Dan early before Tracy and I headed out to travel to WV for her annual family reunion.  

AM - 5.5 miles from my in-laws house in WV.  Did a short warm-up - started from the pen and ran up the river trail to Glen Dale and looped back down the hwy.  

AM - 3.25 miles with Delaney and Riley on some trails in Grand Vue state park in Moundsville WV.   Here for Tracy's annual family reunion which is at a new venue - and quite nice - staying up on the hilltop in some cabins.  The trails were not very well groomed and probably better for an easy mountain bike - and Riley was concerned about rolling her ankle as she frequently does on terrain such as this.   We ended up taking it very slow on the downhills and in where there were lots of roots or rocks - but decided to end it at a 3 mile effort. 

AM - ran from Grand Vue Park down into the town and over to the 12th Street ball fields around the running / fitness trail that goes around the perimeter of that park and then through town to meet Riley and Delaney who drove down to the trail head to run along the Ohio River trail.  Did about 4 miles with them and an easier pace and then they drove back (stopping at Dunkin for everyone at the cabins) and I made my way back up the hill to the Park which was a little steeper and longer than I remembered from prior visits.   About 1.5 miles with an average gradient of around 10%.   No switchbacks, pretty much straight uphill but I think I managed it well.   As a benefit multiple family reunion early arrivals drove by me in their cars/trucks up the hill either with words of encouragement or bewilderment.