Bret

AM - a little over 3 miles in WV for one more day.  Temps were agreeable - hip was slightly less cooperative than yesterday- first mile was slow but then shifted to a faster gear and ran a good pace to get a few miles in today before church.

Travel day.  No running.

AM - 4.5 miles of running with a little walking with Dan who is gradually returning from injury.  Good to catch up and to run easy. 

AM - 4 miles with Delaney who is in town for a week and with Dan and Finn - all at their pace with some walking - but good to be out on the trail with friends and family. 
 

PM - 3 more miles on the treadmill after my workday was done. 

AM - just under 6 miles with Delaney and partly with Dan and Finn, the latter two ending at 4 miles - Dan, because he's recovering from injury and Finn because I think the heat and humidity combined with his age is just a little too much to run beyond that amount of time.   Delaney is doing very well with her marathon training using heartrate.  

AM - 4.5 miles with Dan and Finn at Milton HS.  Delaney was going to run a tempo on the treadmill, but ended up awaking with a fever and a cold.  Run was very comfortable at or below 9 min pace to accomodate for Dan's injury recovery and back issues (he sees a doctor this morning for the latter).  HR was only 122 avg for the run which had an avg pace of 9:15 - on a very muggy sticky morning.  To be fair, it is one of the few routes we run which is mostly flat without hills.  But in any event, it seems like good fitness progress - I will consider a tempo run later today on the treadmill before a longer run tomorrow with Riley who arrives this evening for a visit (and Delaney if her ailment permits).

PM - 3 miles tempo on the treadmill.  Felt very good.  

AM - total of about 10. Did a short 1.5 mile run with Finn and then drove the girls to the Halcyon trailhead.  8.5 miles at about 10:45 pace with them to keep in their easy HR zone.  Delaney unfortunately tripped and fell at the start and abraded her legs shoulder and side of her face - felt so bad for her.  But she's tough and did the run anyway.