Bret

AM - exhausted from the week's travel - I slept in a bit before doing an easy 6 miles on steamy morning.  Will get another run in later in the day.  

AM - got out early this morning in 97% humidity...but it was actually a pretty good run of about 14 miles.  Shoes were squishy as if I had run through a body of water, by the end of the run - a tell-tale sign of summer time in Florida.

AM - a little over 4 miles this morning before work - home for the first two days this week.  

PM - just shy of 7 miles at lunchtime with Richie on a heavy humid day.   

AM - decent session this morning.  10 x 400's at 5k pace (5:48) with 200 meter rest.  2 mile warm up and 2 mile cool down.   

PM - had to go to Philadelphia for a work related matter for tomorrow.  Absolutely spectacular weather when I got in around 6 pm - so I ran an easy 5 along the Schuylkill river - with about a thousand other people out cycling, walking and running.  It was so nice outside, that it was almost an effort NOT to go out to run.  

AM - early start before early meetings.  Went out along the river again this morning which was very pleasant.  Sun-up is almost before 5:30 am here.  8 miles - last few much quicker than the first few.  Someone told me it is National Running Day today.  

AM - Good threshold session.  4 x 1 mile at HM pace (6:24) with 400 recovery - 2 mile warm up and cool down.   Used the treadmill due to Tropical Storm Andrea dumping torrential rains on the area this morning.

PM - only time for 7 miles this evening after work.  Extremely uncomfortable humid and buggy conditions.

AM - still humid and heavy conditions this morning.   Heading down to Miami to see the Spain .v Haiti friendly - Bradlea is a huge fan of the Spanish team and it was her idea to go to the game.

PM - did not get out until just before 7 pm this evening.  Was not feeling too motivated and expected anywhere from 4 to 14; ended up at 10 mainly because of a saturation point of too many gnat swarms with the little things getting in my eyes and mouth.  Not a bad run otherwise.

AM - easy 3-4 miles early before work this morning.

PM - another 7 miles after work in Alpharetta - Very hilly route, lots of ups and downs. 

Good workout 1 x mile at 10k pace with 800 rest; then 4 x 800 at 5k pace; 400 rest. 2 mile warm up; 1 mile cool down

AM - 8 miles slow and easy this morning - a bit sluggish on a muggy morning.

PM - progression run on the treadmill - 2 mile warm up then increased pace starting at 7:30 by 10 sec per mile for the next 6 miles - ending at 6:30 pace - 1 mile cool down.  Much more difficult in the last two miles than I recall when doing this workout a couple of weeks ago.  Possible that the incline on the treadmill was improperly calibrated - or just an off-day.  

AM - easy 4 miles before work. Not sore or fatigued, but a bit tired from the week's travel.

PM - easy 7 on the treadmill after work. 

Good run on the treadmill today (way too hot for an outdoor run at 1 pm when I started). 14.5 miles with the last 3.5 strong with last 1.5 at MP.

PM - following a nice Father's Day with my family - had to travel to Chicago for business later in the day - got out for an easy 7.5 mile run along the Lakefront on a pleasant but buggy evening.

AM - 6 miles easy along the Lakefront - headed south this morning around Soldier Field etc.

 PM - another 5 at the end of the day - tried a run along the Riverwalk - - too many stops and ups/downs.  

PM - tried to do this workout at the Alpharetta high school track - but could not find a way in and a storm was about to hit - so I moved to the YMCA treadmill instead. Good workout. 2 mile warm up; 12 x 400 @ 5k pace with a 200 rest then 800 jog then 4x 200 @ mile pace with a 200 rest; 2 mile cool down.

PM - nice relaxed but a bit hilly 9.0 miles after work.  Cool front kept things comfortable in the shaded parts of the route.  

PM - on the treadmill - decent workout.   2 mile warm up; 2 miles @ HM pace; 800 jog; 1 mile @ 10k pace; 800 jog; 800 at 5k pace; 1 mile cool down.   Felt ok.  First rep was a bit stressful toward the end avg'd 6:24 pace; second rep was the worst of the 3 but hit 6:06 pace; last rep was fine 2:52 - I figure I can handle anything for a half mile.  

PM - 6.5 easy miles with Richie in St. Pete around Feathersound at lunchtime.  Heavy local thunderstorm popped up just as we started and hammered us with heavy rain and wind - but the cool rain was welcome on what I expected to be a really hot and steamy run.  Supposed to run with one of my daughters on the beach this evening for a 5k.  

PM - after work joined my daughter Riley who is at the beginning of training for a half marathon in the fall.  Ran with her on a beach 5k in Clearwater - as a former competitive swimmer, she ran really well - averaging just under 8:50 pace and finishing strong.  Really enjoyed running with her. Wife and other daughter met us for dinner at the Palm Pavilion afterwards.   

PM - 12 miles easy on the treadmill in the middle of the day. Too hot outside for a run of that length.

PM - 9.5 slow miles on a steamy humid evening.  Felt a little rough to start, but kept it easy and felt better as the run went on.  

AM - 4 sleepy easy miles before an early flight today.

PM - around 8.5 miles after work. Felt creaky and off second day in a row.

PM - tough workout.  2 mile warm up then 4 x 1000 at 5k pace with a 600 rest; (800 after the 4th) then 4 x 200 at mile pace with a 400 rest; 1 mile cool down.  Did this outdoors using the Garmin workout feature - most of it on the Greenway trail (concrete surface) which was heavily tree covered, so the GPS was a little off  and as a result -- I could not seem to hit the 5:48 pace with any consistency - was either too fast or too slow (mostly the latter) according to the watch and so probably ran this much harder than I had expected trying to get into the right zone.  The 200's mostly were uphill - so those were off too.   Was really tired after this workout.  Gahh.

AM - 10 miles easy before work.  Expected to feel fatigued or sore from last evening's workout but actually felt fine for the first half of the run.  Hills and humidity depleted me a bit by the end.  

PM - on the treadmill - surprisingly good workout for a change - 2 mile warm-up; 4x 1 mile @ 10k pace with a 400 jog; 2 mile cool down. Felt in control and solid.

AM - 4.5 easy miles this morning before work.  82 degrees and 97% humidity at 6 am.  Lovely.

PM - 6.5 miles after work with Richie.

PM - midday run of 14.5 miles.  Looked like it was going to be a light rain - so I thought it may be worth going outside in the middle of the day - but the clouds cleared and it became really steamy and uncomfortable.  A few clouds and a little drizzle toward the end made things a little more bearable.  

PM - easy 8 miles on the treadmill.