Bret

PM - 16.0 long run pace.  Was planning to do this early this morning but ended up out later than expected, so I thought I would do this in the middle of the day.  Not wanting to get on the treadmill I though if I had enough water with a camelbak and a hat, I would be able to deal with the heat.  Ended up ok - though, I was planning to do 18-20, but when the heat started to take over my heartrate, I decided to end the run.  Was probably in the mid 90's with 65% humidity. 

AM - early - 4.0 mile easy recovery run through Autumn Woods and Enniswood.  First two miles was tight and slow until I was completely warmed up by the last mile. 

Rest day - by default.  Had to awaken early for a flight for work.  Good news was that I had breakfast with Doug in Tallahassee - but did not get home until 7 pm and then had to attend a soccer meeting for my daughter - so no run time even available.  Probably good though.  I think I am perhaps a bit overtrained.  Have a number of the symptoms muscle soreness, fatigue, reduced concentration, apathy, irritability, decreased performance, decreased enthusiasm for training etc.  Will take it easy for the next few days - may try to race on Saturday.

AM - 6.0 miles easy to moderate pace.  Actually did not feel like running at all this morning, and was in a bit of a negative mood - a fair bit of it probably work related stress.  Anyway, went out the door with no real plan but to see how it would go.  First 800 meters was a bit ragged and noticed some discomfort around my previously injured left foot but ended up moving into a decent pace and focused on form most of the run.  Ran a good bit faster than a normal training run but slower than marathon race pace.  Felt less negative afterward.  Think the day off helped.  Workday is unlikely to render another run opportunity for me today.

AM - early 10.0 miles.  Never felt very good for this run.  Quite humid still.  Planning to incorporate some improvements in nutrition and diet to help give me a lift.  Weighed in at 143 this morning.

PM - lunchtime easy run with some striders.  Still quite warm/hot but good bit less humidity - so conditions were better than normal.  Legs felt heavy and sluggish.  Did the striders in mile 3 and then did some surging/fartlek type of running in the last mile.  Thought occurred to me that at one time in my running life this would probably have been my average workout whereas now it is an easy day or in my mind as close to a "zero" day as I ever will consider doing.

Not sure I would call this a real race report as I did this one as a confidence builder to run at marathon race pace for part of the race and then let go. Ran with my training partner, Richie who kept us at 6:50 pace through 3 miles and then I let go and averaged 6:18 the last three miles - was a good workout and gave me some reassurance regarding race pace for the marathon next month. Felt very comfortable and almost slow in the first part of the race and Richie had to keep reigning me in. Weather was much better this week in the 70's and lower humidity. Ran 41:25 and was 27th overall - had I raced the whole thing I felt reasonably sure I could have gone 38 or 39 mins today or better.

PM - did an easy 6.5 mile recovery run this evening.  Did an ice bath thereafter - first time I have tried it.  Brrr.