Bret

No running today.  Got up late then headed to church, then brunch with friends, then a neighborhood HOA meeting and the next thing I knew it was 6 pm and it was getting ready to start raining.   Began to head to the treadmill, but just not movitated enough to run so I took the day off.  

AM - 3 recovery effort miles with Finn before work.  He had no exercise yesterday and even though it had rained most of the night - I felt like he needed to stretch his legs.   I was short on time, so did not go too many miles this morning.  May get a few more in at the end of the day.  
 

PM - 5 more on the treadmill after work. 

AM - 4 miles with Finn on a frosty cold morning before work. 

PM - lunchtime - treadmill workout.  Yasso's 800's.   Did 6 x 800 at around ~3:08-3:10 per rep with equal time rest.   It was a solid workout - I probably could have gone slightly faster but was good with the pocket I was in.   Slightly concerned with the left foot - which seemed to have resolved - and is likely tendinitis - but the harder effort on the treadmill elicited some discomfort.   I was reading an article from Dathan Ritzenhein that he has an arthritic condition in one of his feet that essentially requires that he can no longer do speed work.   

AM - slow active recovery 5k with Finn.  Still pretty cold outside.  

AM - 3 miles on the treadmill this morning.  Finn went to the vet yesterday and had some routine injections - but it resulted in him being a little woobly a few hours later in the evening and he kinda took a tumble down our stairs last night - I think he's ok - but did not want to run outside with him today.   

PM - treadmill tempo workout.  4 miles at HM pace which was 6:31 per mile.  Warm up and cool down. Very good effort.  

AM - 6 miles very easy with Finn. He seems to be feeling better.

PM - 10 miles with Finn on the Forsyth trail. Felt really relaxed and enjoyed the run.