Bret

PM - lunchtime workout on the treadmill.  3 x 2 miles at 6:30 pace with an 8:15 pace mile rest between each 2 mile rep; then 800 at 2:48 with a short cool down.  This could not have gone better for me today.  I would describe the effort as comfortably managable.  Excellent confidence builder workout. 

AM - early morning easy 3.0 miles ahead of a long day of meetings including dinner tonight.  Did an ice bath yesterday evening after my workout and so my legs felt fine this morning.  See if that carries over to tomorrow as well.

Unplanned day off - work schedule left no time for a run today.

PM - lunchtime workout - total of 5.5 miles - outside, after an easy 3 mile warm up, I did  4 x 200 with 200 recovery.  Times / distance were a little imprecise, but they were right around 33-34 seconds with the last one at 32.  I was a bit sluggish when I started the run, and it was quite hot and humid - the tapering and extra onboarding of carbs and calories has me feeling a bit heavy - normal tapering stuff.  However, when I ran these 200's I was really amazed at how much strength and speed I seemed to feel in each rep.  Started to rain a bit at the end of the workout so the cool down was actually pretty nice.  Just need to stay healthy and uninjured for the next few days...

AM - easy 5.5 miles this morning - kept my HR under 70% which made the pace rather slow on a very warm and humid morning.  Felt a bit sluggish and constrained by the forced easy effort.  Whenever my pace and HR would creep up a little bit - I would actually feel better - but I kept backing off.  Flight to SLC is later this afternoon. 

AM - 4.0 miles with Rob up at the top of Big Mountain.  Rob wanted me to get a feel for the steepness of the downhill for the Des News Marathon on Monday.  I was surprised at how sore my quads were even though we were not really running that hard.  I am a bit concerned about how fatigued I will be in a full marathon given the severity of the descent here.  Oh well, I will just have to deal with it as best I can.