It's just that simple

Borah track + Canal Banks - 31:07

Walked a little bit with Emily and Dominica, then did about a mile easy at the track and ran home on the canals. Finished with 10 minutes super easy jog with Leo, and some more walking and swimming (him, not me).

Nike Zoom-467 Brooks- 109.5 Adidas-390

Canal Banks + BK trails/track - 40:19

Felt original so I ran on the canals (for the faithful readers of my blog - I'm big in Europe - you know that was sarcasm. I run the canals every day). Then I did a bit on the wood chip trails around BK and ended up with a few laps around BK's track. Nick Symmonds is a BK alum, and in tribute to his 1:45 800m win yesterday, I tried to muster one lap in the time he ran two. It didn't work. I think today was the slowest I've run in a few months. Partially due to the achilles, partially due to sleep deprivation. Tomorrow maybe I'll be creative and run somewhere cool.

Nike Zoom-467 Brooks- 114.5 Adidas-390

2 mile wo, 5k tempo run, 1 mile wd

Ran at the BK track again. I can tell my form is really off lately. I haven't made time for core, stretching, weights or drills and I am very "unsmooth" (to quote a beer slogan). Those factors are huge in running and I need to get back into my routine. I eased into the run and my splits were 6:12, 6:05, 5:54 and :42 for an 18:55. I didn't feel super, but I never got into oxygen debt which is good. Hot and humid this afternoon.

Camelsback trails - 53:19

Ran with Mat and some runners who have an informal running group in town. We ran on some of th e lower trails, up the freeway and down red cliffs trail. We ran really easy, which was cool with me. The last mile Mat and I did 4 x 30 second strides to turn the legs over. Foothills are looking great with the wet weather and flowers in bloom.

Nike Zoom-473 Brooks- 114.5 Adidas-397

Run to Jeremy's house and back - 48+

J-Wallace needed to borrow my heart rate monitor for his last week of Ironman training, so I obliged. Easy pace (7:20s); felt ok but a little sluggish and sleep deprived. Will go super easy tomorrow before the race.

Nike Zoom-473 Brooks- 114.5 Adidas-403.5

Canal banks - 15:35

A little shake out jog before heading to Stanley. Only 5 hours (or less) of sleep last night so I'm a little tired but feel ok other than that.

Nike Zoom-473 Brooks- 114.5 Adidas-405.5

Sawtooth Relay - 6 hours 44 minutes overall time

I had a great time on the ISU "JV" Alumni team. (The younger ISU guys took first) We didn't run fast or place that high (5th overall) but it was fun to be a part of. This race definitely has world class scenery that the rain couldn't put a damper on. Relays with buddies are always memorable. Big ups to Goody's for helping sponsor us. For all the money we poured into that place during college that the least they could do. My legs:

5.03 miles in 31 high/32 low    210' net gain. Felt ok about this leg. Kept a solid pace throughout. No leg turnover, but I was breathing hard enough just running slow. Topped out at close to 6,900'.

4.67 miles in 28 high     340' net loss  Fatigue from last night/early morning in Stanley and my effort on the first leg catching up with me. Also rain and wind right in my face. I thought this leg was 5.6 miles so I coasted a bit saving up for the last mile. I was pleasantly surprised to see the exchange come a full mile sooner. Nice.

Feeling great this evening. Didn't run fast enough to get sore. I also used my head and didn't wear racing flats. Maybe I"m getting smarter as I get older.

Nike Zoom-485.5 Brooks- 114.5 Adidas-405.5