It's just that simple

Canal banks - 30:59

Nice run at twilight. Did 3 x 12 second Phillippi Hills, 3 x 10 second sprints and 2 x 40 second hard on way back.

Canal banks - 31:24

Pretty good run out on the snow and ice. Maybe some meltage will happen this week when it reaches a balmy 36 degrees for a high.

15 minutes core/strength post run

Treadmill - 32:08

Pretty easy pace, then did 4 x 40 second pickups in the last mile. Felt OK.

Boise High track - 26:35

Took advantage of the 30 minutes during music lessons and ran to the track. I did 3 x 100m easy strides and 3 x 50m fast. Felt good.

Treadmill - 36:34

Easy with 3 x 40 second pickups the last mile.

Greenbelt - 1:08

Best run in quite a while. Sunny and warm(ish) and I enjoyed being outside. Ran from the Riverside upstream onto the Park Center path and back. Did 3 x 0.6 mile pickups on the way back at sub 6:20/mile pace with about 50 seconds rest between. First crack at a little tempo interval workout. 

Canal banks+ - 37+

Ran 3 miles pretty easy on the canals (icy/muddy but not too bad), then got Nica and we ran 1.3 miles around the neighborhoods. Felt good after yesterday - no soreness.

Military reserve - 32:47

Run from downtown on the standard reserve loop. Chilly out this afternoon. Did 4 x 15 second pickups in the last mile. 7:45/mile average.

Treadmill - 33:10

Mostly easy with some light fartlek in the middle of the run.

Englefield Greens - 33:27

Pretty slow in the dark with 4 x 12 sec Aurora hills and a few short pickups after that.

Neighborhoods - 31:55

Did 3 x 5:00 (0.8mile) pickups during the run at just under 6:20/mile pace with about 1 min recoveries. Was a little tough but a good progression up to 20 minutes in another week or two. 

Greenbelt - 1:04

From Municipal Park upstream on the dirt path, and back through Barber Park and some neighborhoods. Icy and slushy in quite a few places on the trail, but it was a pretty nice morning after it stopped raining and sleeting part way in. 

Canals + neighborhoods - 34:24

Ran 14 minutes with Nica then 25 min solo at 7:47/mile pace. Canals a bit too muddy so I'll stay off them for a few days. Finished with a decent 0.2 mile pickup at the end at under 6:00/mile pace.

Treadmill - 30:00

Slow pace at home.

Neighborhoods - 36:54

Slow run at night in the cold and wind. Not enjoyable. Went through the BK and Borah campuses and through the neighborhoods.

South Cole canals/Thunder Mtn loop - 37:48

Ran after work on the canals and in the neighborhoods to the south. Felt really good and negative split each mile. 

Greenbelt - 1:10

From Idaho Camera upstream onto the golf course and back. Did a few pickups at 6:20-6:30 pace on the way back (4:00-2:00-2:00). Legs were pretty shot by the end of the run. Longest run in 9 months?

Greenbelt - 40:00

Nice run from Idaho Camera into Ann Morrison Park and back. Did some speedwork/hills at Ann Morrison: 2 x 30 second and 2 x 10 second hills and 5 x 20-25 second on the flat dirt path behind the pond. Didn't feel fast, but I know I need to work on this stuff.

Good 20 minute stretching, core and icing in the evening.

Greenbelt - 40:20

From Veteran's Park downstream and back. Did 3 x 0.3 mile pickups at 6:15/mile pace on the way back. Overall pace of about 7:35/mile. Felt great.

Greenbelt - 30:40

From downtown through Ann Morrison and back. Ran about 7:40/mile pace, which feels much easier than 8:00/mile pace did a few weeks ago. That's progress.

Treadmill - 30:40

Slow pace, but happy with myself that I got a run in at 10 p.m. 

Treadmill - 36:00

Another late night run. Again, glad I did it. 3 x 40 second pickups in the last mile.

Boise bench loop - 1:03

Snow flurries on and off during run. Felt kind of crappy after a short night of sleep, but I got through it. Took the canals through Cassia Park and around South, then back on Kootenai and the canals. Overall pace in the 7:50s.

Greenbelt - 43:40

Ran from the depot along Crescent Rim and into the park. Did a 20 minute tempo on the greenbelt at a 6:31/mile average. Felt steady and relatively hard, but did not push it past threshold effort. Not an amazing workout on paper, but it was my first continuous tempo of that length in at least a year and a half.

Military Reserve - 43:50

Tuesday run from downtown. Nice day out - trails a bit muddy but not too bad. Did some pickups in the last 15 minutes.

Camel's Back trails - 33:30

Ran at 5:45 a.m. with Mat at an easy pace. We stayed on the lower trails and had a nice run. Super foggy out and my headlamp was worthless.

Hillcrest - Bench Loop - 1:16

Solid long run on a chilly morning. Middle 6 miles on pavement were in the 7:20/mile range. Overall pace of 7:36/mile.

Longest run since last April when I ran 40 laps on my 40th birthday.

Ann Morrison Park - 34:15

Ran mostly easy around the park on a sunny day. Pushed Alex in the BOB for the first time ever - went really slow and walked over any bumpy areas, just to be safe.

Did a few pickups in the last 5 minutes.

Treadmill - 35:55

At Axiom (hadn't been there in a while). Did 2 x 10 min tempo with a 2 min rest, at 6:31/mile and 6:26/mile. Felt happy to get some more tempo time under my belt. Mentally I'm not used to focusing on faster running at this point so it's a good mental exercise.

Military reserve - 44:36

Nice easy run downtown and on the trails. A bit muddy on the backside, will have to avoid that for a bit.

Treadmill - 32:07

Easy run at 9:30 pm

Greenbelt - 40:59

Ran from the depot through the park and up to the BSU stadium and back. Did 7 x 2:00 pickups at about 6:22/mile pace with about 45 seconds recovery. Also did 4 x 15-20 second hard during last mile. Good run today.

Run home from downtown - 52+

Easy pace home from cupid's run with a few minutes before and during the race. Gorgeous day outside.

Neighborhoods - 30:00

Nice run on a drizzly evening. Did 7 x 20 second pickups in the last half of the run. Average pace of 7:29/mile.

BK track - 38:30

Ran from Grace Jordan to the BK track, where I did 5 x 2:00 with 30 second recoveries at about 6:15/mile pace. Back is super sore from a bad night of sleep so it didn't feel good at all today.

Core workout routine + a few minutes of extra weights (light)

Military reserve - 35:19

Took the Eagle Ridge today and then down the creek path to avoid the muddy sections from last week. Had a great run. Hammered the last couple of minutes to make it back to pick up Nica from music on time.

Core workout routine

Canal banks + neighborhoods - 32:06

Good run. Average pace of about 7:45/mile.

BK track - 31:03

Did 10 minutes at 6:34/mile pace in the middle. Was going to do a 20 min tempo at 6:30/mile pace but the wind and rain storm cut me short.

Treadmill - 30:30

Slow pace at 7:00 a.m. Body is sore!

Greenbelt - 1:25

Ran from home and did 7 miles on the greenbelt. Overall pace of 7:48/mile. Felt pretty decent the whole way - did a few pickups in mile 6 to put some spring back in my legs.

South Cole canal banks - 31+

Ran after work. 11 miles yesterday, bad night of sleep, super windy weather and lack of calories today made it a slow one. Average of 7:53/mile.

Run to Rosehill house and back - 55+

Easy on the way out, then a 20 minute tempo on the way back at about 6:36/mile average. Felt pretty good about it - pretty easy effort. Beautiful day out - ran in shorts again.

A.M. - Treadmill - 23:00

Easy at 6 am before work

P.M. - Neighborhoods - 22:27

Double stroller run with Nica and Nora right at twilight. Just under 9:00 min/mile pace, which isn't that slow considering the age and weight of the stroller and riders.

Cassia Park - 1:04

Morning run to Cassia and back with 7 x 1 lap tempo intervals (I believe they are just short of .50 miles) with 1 minute jogs. Averaged 3:05, which I estimate to be about 6:20-6:25 pace. Didn't feel fast or smooth at all...but I got through it. That's what I need to do right now. Workouts are not pretty but with some consistency maybe I can build up some strength and efficiency.

Core workout routine pre-run

Elliptical + treadmill - 36:15

18 minutes elliptical and 18 minutes treadmill, with some pickups at just under 6:00/mile pace.

15 minutes core pre-run

Downtown + greenbelt - 34:25

Slow, easy run. Not feeling great today - no sleep last night.

Canal banks + neighborhoods - 37:58

Nice progression run of 7:53, 7:34, 7:01, 6:40 and 6:25. Felt pretty easy, so hopefully 20 minutes at 6:25-6:30 pace will be getting easier soon.

Canal banks + neighborhoods - 40:25

Easy run. Was pretty pumped that when I was jogging as easy as possible I still averaged 7:50/mile for the run. Good progress from a month or two ago when I was struggling to hit 8:00-8:10 pace on most days.

Cole Rd - 45:13

Ran down Cole and Emily picked me up on the way to the cabin. Quickish pace at about 7:13/mile. Felt pretty good.

South Fork Rd - 1:13

Drizzy morning but great for a run. Out five miles pretty easy, then did a four mile tempo on the way back with splits of 6:21, 6:39, 6:29 and 6:29. Great road to run on - soft surfaces, very little traffic, great scenery and lots of deer and elk as well. Happy with this effort.

Elliptical + - 35:05

29 minutes on the treadmill until the gym closed, then a little under a mile outside. Legs feel pretty good from yesterday's longer run. 

Neighborhoods - 24+

It was after 10 p.m. and I was tired so I took a short jog around the neighborhoods. 90% of the time I bag a run in that situation, so the fact I went out shows I'm getting more disciplined about keeping some consistency.

Military reserve - 43:41

Great run in the military reserve. Trails were in great shape (no mud) and it was an awesome day to be outside.

Canal banks - 30:48

Short window to run today. Did 4 x 12 second Phillippi hills, then 8 x 15 second hard(ish) on the way back. Horrible form today - really need to work on flexibility, drills and core strenghtening. Back pain is really getting bad again.

Neighborhoods - 38:59

Did a 3.2 mile tempo run around Englefield Greens at 6:32/mile pace. Short window of time to run, so I'll take it for today.

Canal banks + neighborhoods - 1:08

Early morning run (started at 6:30 a.m. - that's early running for me) progressing from over 9:00/mile pace to about 7:00/mile pace by the end, for an overall of 7:59/mile. Pretty boring run and I felt crappy the whole way. Not the best week of running.

1 mile warmup; 4 x 1 mile LT; 1 mile wd

On the greenbelt starting at Idaho Camera. Poured like crazy during the middle of the run - pretty good at the beginning and end. Miles of 6:25, 6:27, 6:20 and 6:20 with recoveries just under a minute. 

Treadmill - 30:10

Easy run.

Run to Rosehill and back - 53:15

Progression run with miles of 8:07, 7:59, 7:44, 7:35, 6:57, 6:43 and 6:43. Hoped the last few miles would have come a little easier but still a pretty good effort.

Treadmill - 31:21

Pretty easy pace at 9:30 pm. Glad to at least get a short run in.

Canal banks - 38:40

Mostly easy, with 5 x 12 second Phillippi Hills and then 6 x 20-25 second hard pickups. Low energy this afternoon.

Table Rock trails + greenbelt - 1:25

Started from Municipal Park, and went up Castle Rock trail to Rock Garden and down Tram trail. Lots of people out on this beautiful day. Last 5 miles on the greenbelt, from the golf course looping back onto the Bethine Church trail.

Nice to be out on the trails -it's been forever - and it was obvious to tell by my struggles going uphill.

Garden Valley path and Old Crouch Rd - 30:26

Nice recovery run, with miles of 8:03, 7:32, 7:31 and 7:20. All on dirt and gravel. Great late afternoon.

Anderson Creek - 44:35

One of my favorite FS roads to run on. Up 400 - 500 feet in the first 2+ miles, then a drop down to the creek where I hit snow for the last half mile. On the way back, I let it go a little bit and hit miles of 5:55 and 6:23 (slowing down, legs were dead).

Treadmill - 31:15

9:30 p.m. and I wasn't feeling great, so I jogged super slow.

Elliptical + treadmill - 42:50

At Axiom. 21 minutes on the elliptical and 21 minutes on the treadmill. Did several pickups at 6:00/mile and also at about 6:27/mile for a little leg turnover.

Maple Grove to Greenbelt - 1:29

Longest run in close to 2 years, probably. Ran from the car dealership while the car was getting tuned up. Ended up on the Garden City path of the greenbelt. Did 5 x 1 mile LT intervals during the run, with 1 minute recoveries. Averaged about 6:25/mile - not too bad.

Felt pretty good, even at the end of the run. Of course I didn't run much this week so that may have had something to do with it.

BK track - 35:21

Ran really super easy today, but did a bunch of drills at the track. Also did a few accelerations - feeling more clunky than ever. Goal was to just work some of the kinks out.

Canal banks + GJ path - 52:15

Mostly an easy run on a really windy day. Also did 5 x 12 second Phillippi hills and 5 x 12 second sprints on the flat. Legs are feeling much better after doing some faster stuff the last few days. 

Greenbelt - 31:53

From downtown during music lessons. 7:47/mile average pace. 

Canal banks + Borah track - 37:02

Ran a couple minutes around the block with Nica biking, then along the canals and a few laps at Borah's newly resurfaced track. Back was super jacked up so there was no way I was going to attempt a tempo run. Did 4 x 200 strides instead at about 6:00/mile pace.

Borah campus - 50+

Night run on a really nice evening. Perfect weather.

Wanted to hit the track for a 5 mile tempo, but it was locked so I modified the workout to 6 x 4:00+ with 1 minute recoveries. Covered 4 miles of tempo at about 6:25/mile pace. Not great but not bad for in the dark around the parking lot. Every workout is a moral victory at this point.

Greenbelt - 1:06

First really nice day of spring so of course everyone in the Treasure Valley was on the greenbelt. Hadn't run the last 2 days so I was ready for a 13 miler hard. But a couple miles in I got a phone call which took the wind out of my sails, and then had to take a couple more calls later in the run so the mental and physical rhythm was off. Disappointing - but that's life.

PMI: Military reserve - 44:16

Great run in the reserve at a pretty good pace. Was cruising through a 6:48 5th mile when several BSU runners blew by me like a was running backward. I forgot how fast good collegiate runners are - and these guys are really good these days.

PMII: Neighborhoods - 16+

Tried out my new Nikes. They felt pretty good.

PMI: Jaguar Joggers practice - 22+

PMII: Canals + neighborhoods - 27:53

Easy night run at 7:51/mile pace. 

South Cole canal loop - 59:24

Really hot afternoon, and I was dehydrated and under-nourished, not to mention coming off 4 hours of sleep last night. The workout I planned did not happen, and I was lucky to just push through at a 7:43/mile pace.

Run to Rosehill house and back - 54:29

Woke up with a sore knee this morning but it got marginally better throughout the day, and good enough to run on by late afternoon. Felt ok on the run. 7:43/mile average pace.

Run to Orchard St. - 21:31

Just a quick 20 minute jog before going to Twin Falls. Emily picked me up on the way. 7:51/mile average.

40 mile week - that hasn't happened for a while.

Twin Falls loop - 33:15

Morning run from Mom and Dad's house. Nice and quiet out. Felt better as run went on. 7:50, 7:31, 7:24, 7:12 and 6:57 for the last 0.4.

Canal banks + Borah track - 30:34

Did 4 x 100 strides at the track and 4 x 20 seconds hard on the roads. 

Greenbelt - 39:30

Did a 20 minute tempo run on the greenbelt at a 6:20/mile average. It did not feel easy at all but I got through it. 

Jaguar joggers practice - 2 miles

Was going to do another run in the evening but started getting sick. 

Neighborhoods - 16:40

At 9:30 p.m. to run an errand. Home sick today with a sinus infection but actually felt good to be outside and get a little fresh air.

A.M. - 4 mile warmup; 7 x 1K; 1.5 mile warmdown

Did some 1000m repeats around Englefield Greens. Still sick and was not on my "A" game, but feeling much better than yesterday. Averaged around 3:55 (6:22/mile pace) with about 1 minute recoveries. Giant blister on my heel when done - new shoes.

P.M. - 1.3 mile shakeout jog

Canal banks + neighborhoods - 31:13

Still not over the sinus infection. Today this was about all I could muster, and it took a lot out of me. 7:47/mile average.

Canals + neighborhoods - 42:48

Ran really easy except for 4 x 12 second Phillippi hills and 4 x 20 seconds on the road. Ran these hard. Still kind of sick but breathing getting better

Jaguar Joggers practice

A couple of laps jogging, then did 3 x 200 and some time-bombs

1.5 mile warmup; 2 x 1200, 3 x 600, 2 x 1000; 1 mile warmdown

At the Bishop Kelly track at twilght. A little breezy but mostly nice. Nothing fancy but a decent workout. First time on the track working out in forever!

1200s: 4:39, 4:41 (6:13/mile ave) 1 minute jog

600s: 2:13, 2:13, 2:16 (5:57/mile ave) 2:15 jogs

1000s: 3:53, 3:53 (6:13/mile ave) 1 minute jog

Run to CSI + indoor workout - 1:00

Cold and rainy day in Twin Falls. Ran to CSI, did 10 minutes on the treadmill, then 35 minutes on the indoor track. Half mile pickup in 3:11 and several short, quick acclerations.

Run from CSI - 21:44

Back to Mom and Dad's house in a huge headwind. No mojo today so that was it. 

Canal banks + treadmill - 56:10

Ran 22 minutes at practice with the J.J. team, then came home and did 34 minutes easy on the treadmill. Horrible wind storm today.

Canal banks + Borah campus - 37:18

Slow, slow jog in the dark. Upset stomach so I'm just glad I ran at all. 

PMI: Neighborhoods - 30:50

A pretty good practice with the Jaguar Joggers today. 8:48/mile average.

PMII: 20 minute tempo run

A couple hours later I did a solid 20 minutes at 6:10/mile pace - probably a bit faster than tempo pace. Good, hard effort. Wore the Puma Heras - 10 years old now and didn't feel great. Will either race the half in Asics DS trainers or the Nike Air Streak.

Canal banks - 38:30

Pretty easy run on the canals on another windy day. Did 5 x 12-15 second Phillippi hills. Average pace of 7:40/mile.

Greenbelt - 1:29

Ran from home to the greenbelt via the Orchard St. access, then downstream and finished part way down on State St. where Emily picked me up. Pretty good longer run. Did a couple half mile pickups earlier in the run, but then just got back into easy pace mode the rest of the way. 7:31/mile average.

Canal banks + BK track - 34:06

Mostly easy to steady running, with some easy drills at the track. Then did 4 x 100 strides and 1 x 200 in 36. Felt pretty good.

Grace Jordan path + canal banks - 50:55

Ran 3 miles with the Jaguar Joggers around the path in 27 minutes, then 3 more solo miles easy on the canals.

Military reserve - 33:43

Good effort on a really warm afternoon. Did several pickups in the last half of the run.

PMI: Jaguar Joggers practice

Ran 2.3 miles, including 1.3 faster in 8:03 (6:03/mile).

PMII: 1 mile warmup; 8 x 300; 1 mile wd

Ran the 300s at BK track in 1:00 with 300m recoveries. Felt pretty good.

Valley High Rd.+ - 30:45

Nice run right at twilight back and forth on the lower parts of Valley High road and then several laps around the church and softball fields.

Middle Fork Rd - 1:09

Morning run mostly on the roads but with about 15 minutes on Shilo Creek Rd. Timed miles on the road were a bit under 7:30/mile. Didn't feel great this morning and really need some sleep bad!

1.5 mile warmup; 10 x 200; 1 mile wd

At the Bishop Kelly track. Breezy, but I ran them with the wind, which helped quite a bit. Averaged 38.9 with 200 jogs. Back sore and I felt awkwardly slow. Still a decent workout though.

Grace Jordan path - 43:51

Mostly with the Jaguar Joggers team - lots of laps around the path. My back was absolutely out of whack so I did some stretching and light drills after practice to try and loosen it up.

1.5 miles easy; 3 x 200; 4 mile tempo run

Easy run with the Jaguar Joggers, then 3 x 200 pretty easy doing relay games. Then after walking home, I did a 4 mile tempo in the neighborhoods at about 6:22/mile average. Felt pretty controlled. 

Treadmill - 21:15

Slow jog at 11:00 pm. Ugghh.

Neighborhoods - 21:15

Ran at 10 pm after working about 13 hours in the yard, around the house and running errands. Back jacked up.

Greenbelt - 1:10

Evening run from the Riverside downstream past Glenwood and back. Did 5 x 0.2 pickupsat tempo pace and a few short quicker pickups in the middle of the run.

Canals + neighborhoods - 23:30

At twilight at a pretty slow pace (7:45/mile). Felt pretty tired after a long weekend. 

Grace Jordan path - 42:01

Last practice of the season. Did a bit over 3 miles with the kids, then a few time bombs and a run home.

Greenbelt - 34:35

20 minute tempo at 6:15/mile pace. Wore the Heras and they felt pretty good. Decent effort, but can I do 10 more miles at close to that pace on Saturday?

Canals + BK track - 26:23

Mostly easy run on a great evening. Just taking it easy for a few days before the half marathon. Did an 800m pickup at the track in 3:08 to try to dial in 6:15 - 6:20 mile pace.

Neighborhoods - 24:48

First 10 minutes with Nica while pushing Nora in stroller. Last 15 minutes solo at about 7:40/mile pace.        

Year to date miles, Vo2 max miles, LT miles and Marathon pace miles in 2014 compared to this year. In 2014 I ran 1:22 at the Great Potato half marathon, and my running has been very similar this year.

                    Miles          Vo2 Max       LT           M. p

Canal banks - 20:39

Easy run with a few light pickups.

Great Potato Half Marathon - 1:23 - 11th place

I am pretty happy with this performance. It was my first race in 2 years (last race was the 2014 version of this race) and it was actually an awesome feeling to be doing it again. My running has not been super, but I've been running semi-consistently at least and felt like a 1:22 - 1:23 would be about fair. 

After rain Friday night and earlier Saturday morning it ended up being a great morning to race. Breezy, cool and no rain. Got bused to the start with a few minutes to spare, and set off with a plan to run 6:15s - 6:20s the whole way. It was a pretty good field for a local Boise race and there was a pretty good pack for the first two miles. However, at the end of mile 2 my calves started feeling like they were going to cramp. Super discouraging, but nobody to blame but me. I should have worn the Pumas a few more times for some longer efforts, and done some longer runs in general!

Despite the calves cramping and both feet going numb by mile 6, I held a pretty good pace and only got passed by two people, while managing to pick off a few runners in the last few miles. All of my splits ranged from 6:03 to 6:21 with at least 10 miles between 6:10 and 6:19. Super consistent. I didn't really get to race too much as my legs/feet were shot, but I held form pretty well and kept everything together.

I love the YMCA but their races aren't known for their accuracy. After a detour around the Broadway Bridge construction, it was becoming clear the course was looking to be long. I finished with a 1:23:52 for 13.49 miles on my GPS. A friend right behind me had it as only 13.39 but regardless it was long. Not a big deal, but given my splits I would have been at a 1:21 for an accurate course which I would have been very happy about.

A good starting point for me as my first race as a master. I would like to add another 20 miles per week and try to take off a few minutes or even train for a marathon in the fall. We'll see where it goes. Life is incredibly busy right now with 3 young kids. I'm just glad to be running and mostly healthy.

Canal banks - 24:43

A little shuffle along the canals. Pretty sore most everywhere.

Neighborhood + canals - 27:45

Easy run at twilight. Legs coming back to life a little. Average pace of 7:55/mile.

Hulls Gulch - 48:38

Most of the way up the gulch on a really great evening. Legs feeling much better but 6 miles was about the max for tonight.

Canal banks - 23:00

Rough day and evening. Just squeezed in a quick 3 miles and called it good.

Canal banks - 39:19

Morning run (started just before 6) and it was beautiful out. Started at a jog and worked the pace down a tad bit. Overall pace of 8:02/mile - it's hard to crack 8:00/mile pace before 8:00 a.m!

Smith Creek - 1:03

Morning run from the cabin. I forgot how steep Smith Creek is and so I just put it in "granny gear" up the road and kept my legs moving. Made it most of the way to the top, then ran easy back down.

Wash Creek loop - 1:26

Super awesome run with Travis and Karl on mountain bikes. Took the main road up then took the ridge trail between Wash Creek and Alder Creek. Super nice views and a fun rolling trail at the top. Steep on the way back down and my legs were pretty cashed but it was a blast. Gained over 1100'.

Canal banks - 30:05

Felt horrible and super slow at the beginning of the run, then picked it up and felt better as I continued. Overall pace of 7:42/mile.

Greenbelt - 32:45

20 minute tempo run at 6:19/mile. Didn't feel too bad, although it was pretty hot and breezy. The effort to run 6:20/mile pace is getting much easier.

Hyatt Hidden Lakes trails - 27:41

Was near the trails so I decided to run a few laps around the park. Nice trails but lots of bugs out tonight. Did 3 pickups the last half mile. 

Neighborhoods - 20:01

Super tired this evening - 4 hours of sleep last night. Just a quick jog and a few pickups. Half marathon on Saturday.

Spirit of the Magic Valley Half Marathon - DNF at mile 9

6:12, 6:17 for first 2 miles, then calves started to go. Directed off course with another runner before mile 3, ended up shorting the course by at least a minute or two. By mile 4 both feet asleep and calves cramping. Loosened shoes at mile 6, stretched calves, walked and hobbled a mile or two, felt pop in calf just before mile 9 and was done.

Not sure why the lower leg problems in the last 2 races but my guesses:

* Too few overall miles 

* Not enough longer workouts/tempos to simulate a half marathon

* Inadequate warmup/stretching

* Shoes - maybe I need to wear sturdy trainers all the time. I'm not running fast enough and weigh too much to try racing in flats or even somewhat lightweight trainers.

A few days off for now as the left calf is in bad shape. Swelling has gone down but it's still pretty sore to walk around on. 

Recumbent bike 4.3 miles

Hot tub to loosen up calf

Canal banks - NT

Easy, tenative jog to test out the calf. Not ready yet.

Ran 1.4 miles, then walked home due to the calf still hurting.

Biked 4 miles but pushing down on the pedals actually hurt a little bit too. Looking at some more time off.

From Fit Mania - 40+

Did a walk/jog but even that hurt the calf 22 minutes in.

20 minute circuit in back yard

15 minutes core in hotel in Eugene

Eugene river path - 21+

Ran from hotel in a.m.

Also 20 minutes weights at hotel workout room

Beach - 22+

Jogged from the beach house.

Grace Jordan + canal banks - 34:12

Easy with Nica then did a few minutes on the canals with 6 x 15-20 second pickups.

Weights/core at Axiom in p.m. - 20 minutes

Chest press machine; seated row; butterfly machine; lunges; planks; crunches on ball; weighted ab twists

Neighborhoods - 12+

Jogged at 10:30 p.m. Tired

20 minutes of circuit in back yard

2 x lunges, side lunge/squats, bicycles, planks, straight arm planks, upward dog, bird dogs, hammer curls, squat to curls, leg swings

Run to Jon's house - 28+

Started slow, finished with last 2 miles around 7:25/mile pace. Overall average of 7:50.

Curls and leg swings post run

Kayaked S Fork Swirly Canyon

4+ mile hike to Moondipper Hot Springs with Karl and Andy

Kayaked Main Payette

9 mile ride on Bench - 37 min

3.4 mile ride - got a flat at South Jr High

Kayaked Alder Creek

Neighborhoods - 20+

Jog with Nica biking. 

biked 14.3 miles at twilight - 55 minutes

20 minute backyard circuit

Good workout at Axiom Parkcenter

10 minutes elliptical; 30 minutes weights; 10 minutes bike trainer (3.3 miles)

Military reserve - 30:05

First real run in a few weeks. Felt ok

Elliptical and treadmill - 30+

At Axiom

Grace Jordan path - 27+

Jog with Nica

Canal banks - NT

With Nora and Nica

Elliptical - 15 minutes

Weights - 20 minutes hard circuit

Elliptical - 12 min

Weights - 20 minutes hard circuit

20 minutes hard backyard circuit

Neighborhoods - 20+

In the dark.

Grace Jordan path - 21+

Part with Nica.

A.M. - Run to Five Mile/Ustick - 35+

With Jeremy W. to get his car

P.M. - Neighborhoods - 16+