Bret

AM - 4 miles easy before church. 

AM - 5.25 miles this morning; felt a little delayed onset of muscle soreness from the weekend's activities including the long run - and I had a leg cramp overnight, so the left calf was a sore to begin.   Weather has been consistently in the mid 40's for well over a week to 10 days, and is nearly ideal for running.   

AM - Treadmill workout - 2 x 20 mins at HM pace ~153-159 HR with a 3 min rest after a 1.5 mile warm up and finishing with a 1 mile cooldown.  Good workout - solid controlled HR and pacing was right at 7:19 per mile - hard but could have done another one if planned.   

AM - 5 miles easy to moderate in NYC south along the Hudson River trail/path.  All of the NYC marathon stuff is out - and my business meetings are across from the Javits center where the number/packet pick up is located.  A little melancholy that I won't be running.  

AM - 5.5 miles north on the Hudson River trail/path up to 72nd street through Riverside and into Central Park to take a couple photos of the finish line that the crew is in the process of assembling for Sunday.  Did a faster finish over the last 1.5 miles - felt solid. 

AM - easy 4.25 miles with Dan on the Milton Trail.  He was sharing his experience with the surgeon to have a knee replacement.  Evidently there's a chance he will be able to resume running somewhat after the procedure.  

AM - 12 miles long run today.  Started solo for about the first 4 miles and then connected with Dan as Darryl was racing at the Silver Comet Half this morning and Greg evidently overslept.   Dan and I ran about 5 miles together - and he caught me up with his latest surgical consult with a doctor who is the official doctor for the Hawks and Falcons.   He recommended a partial knee replacement and so that's the direction he is probably going to take.  I ran the last 3.5 miles or so on my own and finished at a much stronger pace with the last mile sub 8.