Bret

AM - 4.25 with Finn on the Nix road loop.   Left hamstring was slightly less troublesome than yesterday.  The IT band issue seems to have subsided - with exercise, foam roller and a few days of recovery.   I resumed strengthening exercises for the hamstring and have been doing some light effort indoor rowing.  

AM - 3.75 miles with Dan and Finn from Dan's house.   Temps the last two days were below freezing.  Dan finally switched from running shorts to pants today.  

AM - 4 miles on the treadmill this morning as it was in the low 40's and raining and Dan had a cold and bailed on running outdoors.   First half mile was a bit uncomfortable with my left hamstring - and right achilles - but after I got warmed up, it was more tolerable.   Did 1500 meters of indoor rowing afterwards - trying to work on strengthening my glutes.  

AM - 3.25 miles with Dan and the dogs on the trail - which was a bit soft but not too muddy following the full of rain yesterday.  1000 meters of indoor rowing afterwards.   Maybe feeling some improvement in the glutes/hamstring....

AM - in St. Louis for business today - cold outside in the mid 20's - staying in a suburb - just wandered through some local streets.  Left hamstring was particularly stiff to start.

AM - 3.5 miles or so with Dan and the dogs on the trail.  Chilly 27 degrees and frost covered.  Left hamstring was less painful today, but we also ran slowly which helped.  

AM - met the guys at the Forsyth Greenway - they were running late- so it allowed me to run a couple warm up miles that got the initial pain and stiffness of the left hamstring to settle down; then did a little over 5 miles with them.  The greenway has been repaired and  upgraded in parts and is probably 70% boardwalk - which is not great for tired legs particularly when it is below freezing outside and the moisture on the wood is frozen in parts.  But it was a nice morning and we had a good run.   Encountered a lost doggie on the way back and called the number on his collar (went to voicemail).  He ran the last two miles or so with us back to the trailhead and then scampered ahead when he seemed to see familiar surroundings and took off into the new neighborhood and was out of our sight.  We assumed he belonged to someone in there.