Bret

AM - 4 miles easy on a cool crisp morning before work.  Did not run yesterday and so, was a bit "off" when I started out this morning.  

PM - just under 9 miles with Richie on a very pleasant lunchtime run around Feathersound and Carillon.  Weather was just about perfect.  Enjoyable run. 

AM - 6 miles easy before work.  A little warmer this morning.

 PM - did a late lunch run due to work scheduling.  Hopped on the treadmill and did a workout of 5 x 400 meters with full recovery at 1% grade.  Actually had fun with this, as I did not know the treadmill speed at this gym would go as fast as 4:48 per mile pace.  Did the first 2 at 75 seconds then the third one at 74 and the last two at 72 seconds when I found out it would go to 12.5 mph.   Full recovery was about 3:30 - 4 mins.  Did about a 1 mile cool down.  

AM - very easy 3 miles before work this morning.

PM - late lunch - limited time - just enough to squeeze in 5 miles of work-stress relief running. 

PM - lunchtime run with Richie.  Tempo run of 45 mins at MP (6:50) after a couple of miles warm up on a pleasant but warm sunny afternoon in the Feathersound neighborhood.  Richie was feeling good and pulled away after a little over 3 miles to run the remainder of the time at 6:36 pace.  I thought I was slowing down (and my heart rate was disappointingly high) - but I stayed on pace with the exception of the last half mile or so.  Really way to hard of an effort (both perceived and actual HR) for this type of pace.  (actual splits were 6:40 (partial) 6:41, 6:48, 6:55, 6:50, 6:55, 7:15).  Average HR was above threshold.

PM - lunchtime run with Richie - easy 8-9 miles on a pleasant afternoon around the Carillon office park and Feathersound.  Good running and training conversation.  Richie is going to be working with a coach online in his training with an old teammate and later coach when he was in college named Scott Simmons.   Richie reconnected with him in NYC over the weekend that the marathon did not happen.  Scott started the American Distance Project (or ADP) in the last year or so and has had some good success over the years in coaching - most recently two of his female runners were 12th and 14th in the Olympic Trials.  Richie ran with them when he was in NYC.  

When we were doing our workout yesterday he mentioned the Scott was connected with "some guy" named Canova.  And I said, Renato Canova?  And Richie said, yeah, I think so....

Well I did not realize how connect his old coach and teammate was in the running world.  His website lists Canova as one of the coaches - and that Simmons was mentored by Joe Vigil.  I imagine some of the folks on this blog may know him or know of him.

So today, I took video of Richie (and he of me) to send to Simmons to analyze his form etc.  We then had a nice run.

PM - 10 miles easy in the afternoon following a pleasantly spent day with my bride.