Bret

AM - in NYC on business - managed to get up early enough to do a workout.  3 x 12 mins at HM pace - or HR between 153-157 with a 3 min recovery after a 1.5 mile warm up and a 1 mile or so cool down from my hotel on 48th and Lex up to Central Park and around the reservoir a couple of times before heading back.  Lots of fast runners out.   I nailed the workout on the HR targets.  I had loaded the workout into my Garmin and it had alerts to let me know when I was in the right HR zone.  I was hoping my pace would correspond to my recent paces on the treadmill, but that was not the case.  Granted the terrain had some hills and it was windy - but my avg pace was just under 7:30 per mile rather than the usual sub-7 min miles I had been recording on the treadmill.  Overall this was a very good workout - I completed 36 mins of quality running - keeping the HR in the targetted range - and though this was hard - it was controlled and manageable to where although I do not think I could maintain that pace for a full half at this point in my training, it felt like I could get there with some additional training.

AM - just under 4 miles at a very easy pace with Dan in the neighborhood.  We spoke about his knee issues and his "doom" outlook of likely needing a knee replacement in the future and maybe no longer being able to run - which was kinda depressing.  But we talked through some stuff and he sent me his most recent MRI which seemed to suggest that a partial knee replacement instead of a total - but that will only be when the injections and knee brace no longer provide relief of discomfort.   I did another mile on the treadmill when I returned.  

AM - 4 miles easy on the treadmill before church.