Bret

No running or cycling today - but the good news is that I went to a PT/LMT this afternoon and feel much better with the foot situation.  Really have had minimal discomfort since Friday - but a scattering of referred pain/achiness all over the foot.  The PT did not feel any heat or swelling and felt as though I had tendinitis - No indications of a stress fracture.  So she massaged the foot pretty well and I think I can resume training again tomorrow as long as it is tolerable.  Felt like I should give myself a full day of rest before I started again.

AM - had a very nice 6 mile run this morning.  Little creaky starting off with the foot and general old age - but a decrease in humidity helped a lot - and once I got going this was a pleasant experience.  Did a few striders too.

PM - had a really nice 8 mile run at lunch with Richie.  Slightly overcast with less humidity than is normal with a cool front having passed through over the evening -- extremely appreciative of that climatic event -- enjoyed this thoroughly.

AM - had a really solid workout this morning.  3 x 3k at 6:26 pace with 1 k rec at 7:24 pace.   Did these on the treadmill just because it was easier to nail down the pace and also because I needed to do this workout early in the day due to some last minute business travel.  HR was suspect - a bit lower than expected.  I barely got above 152 bpm on the reps which either tells me I am fitter than I thought, or my HR monitor needs attention.   I was conservative on the effort after the prior week's concern about a foot injury - so while I think I could have gone faster and with an extra rep - I got a good workout in, without pushing the intensity stress level too much.  

Will try to get a short recovery run at noon and then I am off this evening to the UK for a meeting.   

PM - 4  miles at lunch very slow and gentle miles.

PM - in the City of Manchester, England today after an overnight flight for business tomorrow.  Tried to get in a run and take in some of the views of the town.  Meandered quite a bit and managed not to see much of anything  - cool and rainy got in about 7 miles.  Iphone led me back to the hotel -- thankfully.  

AM - easy 8 miles on the treadmill in Manchester - too dark to wander outside this morning.  Headed off to meetings in Sheffield and then down to London later in the day.

PM - meetings went well in Sheffield - then a 2 hour train ride and I was in a London hotel room by 5 pm.  Went out for a run on a lovely autumn evening through St. James Park, Green Park and then Hyde Park and round back to my room.  Just under 8 miles - not realizing how much I was enjoying the run, I hit a few miles right at marathon pace.  Dinner, work, sleep then I head back home tomorrow. 

AM - just under 9 miles on a cool morning in London.  Ran along the River Thames from Westminster on down to Tower Bridge and then back up the other side back to my hotel.  Legs felt a bit tired late, but I attribute that to the travel altered sleep times. Heading home at noon and should be back at my house by dinner time in the US.