Bret

AM - in Gainesville - had just enough time for a quick 4 miles in cool weather (low 50's) - was happy to see my speed was good - avg'd 7:25 with last mile under 7 mins.  No lingering soreness - now just need to re-set some race plans and goals and resume training.

AM - easy to moderate 5.5 miles.  Longest run in over a week.  Feels like there is some rust in the tank - not completely fresh yet in recovery.  Have a long cycling event this weekend, so need to do a couple of rides this week to reacclimate to the bike, perhaps the cross training will do me some good.

Went to the gym at lunchtime and did 20 mins on the stationary bike and then stretching and core/strength work for 30 mins. 

AM - 25 mins on the bike this morning in the neighborhood.  Easy ride to get the blood flowing.

Lunchtime - 4.5 miles easy to moderate with Richie.  He ran 7 this morning so we shortened our planned 6 mile run when he was feeling a bit tired.  Did 20 mins of core/strength work thereafter in the gym.

Lunchtime run 7.5 miles - generally at 7:30 to 7:45 pace with Richie.  Quite a bit warmer today and I felt rather fatigued and tired at the end of this one.  Longest run since the marathon - and I noticed it.

Afternoon - 6.0 miles easy to moderate with Richie through Carillon and Feathersound.  Very breezey day - with the temperature dropping a bit.  Good stress-reducing run on a very tense work day. 

Lunchtime run 8.0 miles in 58 mins - did the dump run.  Temps were pleasant - still a bit windy.  Ran this as a progression run with the last mile being at marathon pace.  Felt good most of the run - but knew I was pushing it at the end.  Longest and hardest run I have done since NYC 12 days ago. 

Rest day