It's just that simple

Treadmill - 29:07

Slow pace. Still sick and I have a busy couple of weeks of work coming up.

Canal banks - 29:40

Good run on the canals. Did 3x12 second hill sprints and 3x35 second pickups. Feeling a little better than yesterday

1.5 mile warmup; 20 minute tempo; 1 mile warmdown

Had a 40 minute window to run, so I braved the pouring rain and did a tempo at the Borah track. Averaged 6:15/mile while dodging a team of track kids from a religious running group. Happy with the easy effort given the conditions. Making progress.

Canal banks - 47:43

Easy run this evening on the canals and around the neighborhood. Canals a bit muddy but runnable. The slow pace felt amazing.

Canal banks - 32+

Another easy run on the canals in the evening.

A.M. - Run to work - 20:49

Pretty good time for carrying a backpack with my shoes and all my clothes in it!

P.M. - Canals + run home - 34:52

Thought I was feeling better but had horrible coughing spells a couple of times during this run that made me gag and almost throw up. Bronchitis?

1.5 mile warmup; 4 x 7:00 tempo intervals, 4 x 200m; 1.5 mile warmdown

Ran on the greenbelt from the Orchard St. access. Great weather and lots of people out today. Did some tempo intervals at 6:17/mile average (just over 1.1 miles each) with about 1:45 jog recoveries, then 4 x 200 at 40. Felt pretty good and recovered fairly quickly.