Bret

AM - 3.75 miles on the Milton Trail with Dan and Darryl before church and travel. 

AM - 5.5 miles in and around the area of Arlington Texas - AT&T Stadium and the Ranger's stadium - still quite warm here - but only here for the day. 

AM - Treadmill workout - 2 x 15 mins @ HM pace / HRR 153-155 avg with a 3 min rest in between each interval as planned.  Ended up having the first interval right at 153 HR - and pace was 6:53 and the second one was at 158 HR but a bit slower paced at 7:07 with the latter half of the second interval being over 160 HR.  So essentially this was 2 x ~2 miles and is stretching the time out that I am running these threshold/sub-threshold workouts over the last several weeks with a plan to get to 2 x 20 - 25 mins @ HM pace over the next several weeks until my race in the first weekend of December.  So far, so good.  

AM - 4.5 miles in the City of London - across the River Thames at St. Pauls/Millenium Footbridge and then down to Tower Bridge and back after an overnight flight.  

PM - just under 5.25 miles with the last half at or just below tempo effort in VondelPark in Amsterdam.   Travelled here on business for a board meeting today after an early flight from London.  Heading back home tomorrow morning as I need to be home for a wedding - so this was a tight turnaround.  Good run today. 

AM - 4 easy trail miles after a long flight back from Amsterdam.  I had planned to run before my flight but overslept - and I think the easy run after a long flight helps reset the time zone for me for some reason. 

AM - 11 mile long run with Darryl on the Forsyth trail - ran very evenly and controlled right at 9 min pace with solid consistency.  Still quite humid / warm unfortunately - looking forward to some truly fall weather soon.