Bret

16 miles on the treadmill today while watching the Rays game.  Sunday afternoon in Florida in July was too hot to run outside today.  After having been on a cycling tour in France for the last 2 weeks this was the first long run I have had in quite some time to start my build up for NYC.  Felt very comfortable with the pace right at 8 mins or less - legs were a bit tired in the last 30 mins of the run.

Rest day today following the long run.  Ran with my daughter today who starts at a freshman in high school in the fall.  Easy 3 miles at 9 min pace.  Enjoyed running with her and chatting.

6 or so miles on the treadmill this morning at the YMCA before work.  Tight schedule today - but did 3 of the 6 miles at 5:50 or better pace - with about a 2-3 min in between each one for recovery at 7:40 pace.  Very manageable.  Muscle memory in my legs seems to have finally transitioned from cycling to running today.  Felt great.

PM run - 4 miles easy to flush out any kinks and / or lactic acid.  Daughters made talapia, green beans and cheese grits for dinner --never had cheese grits before.- quite good! 

12 miles in 1:30 or roughly 7:30 pace.  Feeling a bit fatigued in the last 30 mins. 

4 miles mostly easy on the treadmill this morning with Delaney at the Y.  We had to drop off Riley for swim practice and I think Delaney favored the cooler weather inside rather than the humid air outside this morning.  I am scheduled to do 8 later today but my body is saying that I should think about scaling back those plans.

PM run - 5 miles easy outside.  Took about 2 miles to loosen up my legs from being on the treadmill the last two runs. 

Loops, lakes and parking structures....Very hot day for a midday run but legs were too beaten-up for a treadmill workout and my schedule would not permit any other time to run today.  So I tried to keep cool by doing my run in a few of the parking structures and lakes in my office park.  8 x 30 sec striders at a fast 400 meter pace in mile 5-6.  8 miles total.  No heat stroke despite the 105-110 heat index! 

8 miles in 61 mins this morning in St. Pete.  Riley had a swim meet this morning at North Shore pool with a 7 am warm up. So as she went to warm up in the pool I got my run in.  Ran the 10k course of the St. Anthony's Tri - on Snell Isle (added an extra loop to get 8 miles).  Lots of other runners and cyclists out on a muggy  morning.  Probably could have kept this as just a 10k because by the time I was finishing, the sun was really heating up.  She had a really good 500 free last night - dropped 21 secs off of her best time 5:57.  Inspired me.