Bret

20.0 miles on the treadmill this afternoon.  First hour was a little tough to sort out mentally - but once I found a groove the run was good.  Was a guy in the gym who was a Hulk Hogan look-alike complete with the headband and blonde mustache - not quite as fit.  Some of you may know that Hogan had a home in Clearwater for years (he may still)...but this wasn't him.  Anyway, did the last 2 miles in 13 mins. 

AM - 3.0 miles easy with Riley.  HS Swim team try-outs last week and this week.  They have "dry land" tryouts - which means they run on a track.  She ran really well this morning - if she wasn't so committed to swimming (one of the captains this year) - I would say she could do cross country too.

Very stiff to start out this morning for the first half mile - but felt better once I warmed up.  Will keep this a "rest" day and not do a PM run today.

AM - 4.0 easy miles with Riley again this morning.  Delaney had a time trial tryout last night in the two mile for cross country, so she is taking the mornings off this week.  She went 15:40 which is a good starting point for her as a freshman - - quite telling about the tryout was that she was 5th out of whole group which included returning runners from last year.  Lots of room to improve.  They run a 5k tomorrow evening. 

Will do a lunchtime run today - hopefully with my training partner for the first time in months.

Well, my training partner bailed on me - so I did 8.25 miles in the heat around the Solid Waste facility.  Stinky and hot - but a decent run - keeping in recovery mode at about 7:40 pace for most of the miles. 

AM - easy 5.0 mile  run this morning before a treadmill workout scheduled for this afternoon.  Little cooler (not much) this morning after an evening thundershower.  Looking forward to some real Fall weather.

PM - lunchtime run  10.0 miles -

"Rob Murphy's Treadmill workout"

Incline set at 1%

2 minutes at 7 mph
2 minutes at 8 mph
3 minutes at 9 mph
3 minutes at 10 mph (this completes one 10 minute cycle) Repeat 5 times.

2 mile warm up and 1 mile cool down.

If nothing else, this is a mentally taxing workout - knowing the faster pace is just minutes away and more repeats of the cycle await.  Felt very good after completing this workout that I worked hard, was not completely suffering, but was on the verge.

AM - 4.0 miles easy - body is stiff and fatigued today. Felt better by the fourth mile. Will try to squeeze in a second run today on a busy schedule.

PM - 6.0 miles - still recovery pace - felt really poorly the first mile and the last mile.  Worried about a little twinge on the top of the right foot which suffered a stress fracture last year.  It is not in the same location but it has a similar feel to it.  If I was not going to be running with Doug tomorrow - (on a trail in Gainesville) I would probably take tomorrow off completely to let my body rest.  Will take it very easy if we manage to coordinate a run either way.

AM - run with Doug (dugco on fastrunning blog) this morning in Gainesville San Felasco trail run.  Each of our daughters are starting college at the University of Florida - and Doug and we were dropping them off and checking them in to their dorms.  We have not run together in over 20 years.  We met early before a convocation ceremony for the students this morning.  The plan was to run about 5 miles on dirt trails.  Well, we got to talking and somehow got turned around (perhaps dodging huge banana spider webs and wide boar) and ended up running about 9 miles.  The kindness of a stranger with a map of the trail set us straight.  Of course by that time we were running late for the ceremony - wife was not happy.

Anyway - nice run and great to catch up with Doug.  Small world - his daughter happens to be two doors away from mine in the same dorm!

Foot was fine on the run - figured it would be ok running easy on dirt trails.  Probably will go easy or take tomorrow off.

6 miles easy this morning.  Rain shower in the last two miles was nice.  Finished just before the sun broke through to steam things up.  No foot pain, but feeling a bit flat, so will take tomorrow as a complete rest day.