It's just that simple

Boise Bench loop - 1:03

Ran pretty easy this afternoon. Took the canals to Cassia Park, around South Jr. High and back home on Kootenai and through Cassia and the canals again. Legs felt a little dead, but it was a solid run.

Neighborhoods - N.T.

Pushed Nica in the stroller for an easy jaunt through the neighborhoods. Did not feel great.

2 mile wo; 8 x 200; 2 mile wd

Ran at the Bishop Kelly track. Nice afternoon, but pretty breezy. 200's were in 38 with a 200 jog. They felt pretty easy, which means my speed is coming along, albeit very slowly.

Neighborhoods + canal banks - 56+

Ran with Emily and pushed the girls in the stroller for 33 minutes (3.1 miles) then did 22 minutes steady (3.1 miles) on the canals at around 7:15/mile. Felt pretty good and legs were fresh.

West Bench Canal Banks - 52:05

Ran to the canal banks and did about 20 minutes there until Emily picked me up to go to G.V. Felt pretty decent. Nice warm afternoon.

2 mile warmup; 3 x mile, 3 x half mile; 2.5 mile warmdown

Ran from the cabin along the Middle Fork Rd. upstream and back. Did some tempo intervals but struggled quite a bit. This is more of a workout to be done on the greenbelt or track, as the hills kind of threw my pace and effort off. Regardless, I got through it and averaged about 6:20/mile on the tempo segments with recoveries under 2:00. Total running time for the 10 miles was 1:11 (7:12/mile average).