Bret

AM - 7.5 miles very easy.  Started off only planning to go maybe 4 miles very light, expecting to be fatigued, but the DOMS had not set in yet, and so I decided to run 6 and then still was enjoying the relaxing type pace enough to run a bit further.  Breezy with low clouds out today, early signs of the Tropical Storm Isaac approaching.

PM - 7.5 miles easy but a bit more speed than this morning.  Stormy and windy outside.  Stayed close to home did a couple of loops past the high school.  Got a shout-out for my shoes.  The Gel Nimbus bright yellows were a hit by some folks sitting on their porch watching the weather. 

PM - there were some heavy sounding storms outside at 5 am when I awoke this morning and so I decided that it may not be safe to run outside in the rain if we had sustained high winds overnight.  As it turns out there was much in it as the tropic storm is churning in the Gulf to the north and west of us - so we are just getting the rain bands and breezy conditions.  Anyway, it gave me an extra hour of sleep.  Did 8 miles at lunchtime with a plan for another recovery run this evening.

PM - after work - a little over 6 miles easy.  Legs felt leaden.  Arms were sore too.  Then I remembered that I had spent the afternoon yesterday lifting and moving all of the deck furniture into the garage in preparation for the storm (that never really came).   

AM - 5 miles easy before work.  Body/mind feel "off" - seem to be in a bit of a funk in the last 2 runs.

PM - lunchtime - VO2 max workout.  4 x 1 mile on 90 sec rest (actually kept it to 80 seconds).  Splits were 5:50, 5:48, 5:44 and 5:38. 2 mile warm up and same cool down.  Heart rates for each were 158, 163, 164 and 167.  The last one was 92% of max HR for me.  So, I was pleased with the first anaerobic workout.  Fair amount of anxiety yesterday and this morning leading into it.  Interestingly, my cardiovascular state seems really solid, as if that was a good workout but I don't feel completely depleted.  My legs and feet however feel the beating.  

AM - 6 mile easy recovery run.  Body was appropriately tired/fatigued from yesterday's workout.

PM - lunchtime - 8.25 miles aerobic recovery miles around the Carillon office park and Feathersound.   

PM - lunchtime - easy 8.5 miles - Had to be at work early this morning, so missed the AM run.  Will plan to do another recovery run after work today.

PM - after work - just about 6.5 miles easy around the neighborhood. 

AM - 5 miles very easy this morning.  Woke up feeling some achiness over the first metatarsal on the left foot and some tightness just above the achilles on the right calf.  Nothing very pronounced but really the first time in a quite a while that I have noticed any dings or aches.  No issues while running.  Will decide at lunchtime whether things feel good for a workout or perhaps opt for an easy regen run. 

PM - Although Bam counseled me to play it safe (much appreciated by the way) based upon my entry regarding aches and pains and to perhaps forego my session this afternoon - in the end I decided that the little noted dings and niggles were not significant enough to push my planned session and so I proceeded with pretty good results and with no pain or issues to complain of either.

2 mile warm up then 8 miles at MRP - which I had estimated to be about 6:30 pace before starting but after the first mile I decided to increase the speed and ended up running the last 7 miles at 6:22 pace. Wore the HR monitor and I was right in the high end of the "aggressive" range per Daniels with the last two miles averaging 163 HR - perhaps some cardiac drift as the first 6 were in the high 150's.  Did a 1 mile cool down. Felt like this was a good workout.  Required good concentration particularly in the last 2 miles or so.  

Heading over to Cocoa Beach on the east coast of Florida this afternoon for the long holiday weekend.  Delaney has a soccer tournament all three days.  I will get to explore new places to run in between games.

AM - 6 miles easy on Cocoa Beach shortly before sunrise.  Beach was reasonably level, but the tide was rolling in on the way back, so the firm running surface was quickly disappearing and I was avoiding the water as the surf pushed in.  Balmy 81 degrees and 97% humidity.  Delaney has two games today - should be a sweltering mess by the end of the day.

PM - easy 8 miles this late afternoon on the roads instead of the sand.  Much easier.  Delaney's team won twice today and she had an assist in the second game.