Bret

Early AM - out the door at 3:30 this morning for my long run of 20.00 miles.  Busy day ahead with church then travel for work to CA this afternoon.  So in order to make sure I got the long run completed, I got it done early.  Rather warm and humid, but no sunshine to really heat things up - I finished before dawn.  Ran reasonably well - at a conservative 8:15-8:30 pace for most of the miles -I may have slept through a few.

PM - in San Francisco for work today.  Finished up meetings at 4 pm - enough time to get a run in before a dinner meeting.  12.0 miles on one of my favorite runs - from the financial district to the base of the Golden Gate Bridge and back - along the waterfront Embarcadero.  Cool weather was a pleasant relief from Florida - though the wind was quite strong.  I felt good enough following my long run yesterday to run the last 4 miles or so at marathon pace. 

PM - almost took a zero today.  Up at 3 am PDT to catch an early flight back east.  Arrived at home at 4:30 pm and was on conference calls until 7:30.  But, thought the stress of the day would be well suited for an easy 5.0 miles to clear the mind.  Amazing how much of a difference the perceived effort is here with heat and humidity as compared to yesterday's run in temperatures nearly 25 degrees cooler.  Hope I get cool dry weather in NYC in November!

AM - 4.0 easy miles this morning.  Little less humidity was welcomed.  Trying to become a little more focused on what I need to work on between now and the marathon - while I still have some time.  I weighed myself this morning for the first time in several weeks, and think I may be about 3-4 lbs heavier than I want to be for racing weight, so will try to drop those over the next few weeks; and I have requested some traininng advice from Rob.

I have a treadmill workout scheduled for lunchtime.  Am reminded that it was about this time last year that I started developing signs of a stress fracture.  Kept running of course, thinking it was just soreness, until I got to the point where I couldn't walk.   So very wary of overtraining at this point this year.

PM - lunchtime treadmill workout.  2 mins at 7.1 mph; 2 mins at 8.1 mph; 3 mins at 9.1 mph and 3 mins at 10.1 mph times 5 after a 10 mins warm up with a 5 min cool down.  Good workout - felt a little pushed in the fast section of the last set. 

PS - I attended my daughter's second HS XC meet today at John Chesnut Park - it was a 6 team meet.  She had a great race finishing fourth on her team and eighth in the race overall with a time of 24:39 for the 5k.  Although the final tally was not completed before I left, I am certain that her team won the meet with their top 6 girls finishing in the top 10 in the race.  Proud papa.

Lunchtime run - took a longer lunch today and did 12.0 miles on the treadmill at 6:58 pace - Felt a little like a tempo run - well within a conversational level pace - but long enough and fast enough that I finished feeling like I had gotten a good workout in. 

PM - after a stressful day at work I did 10 easy miles.  Felt really relaxed afterward.

PM run - 10.0 at a moderate pace from my house up the Belcher extension almost to Helen Ellis Hosp and back down the Pinellas Trail.  Exactly a 10 mile loop (how often does that happen).  Had a good week of training with 81 miles as a high weekly total for me over the last few months.