It's just that simple

Running path in Renton - 33+

Jogged really easy in the morning with Emily and Nica. There was a nice system of paths and trails right from the hotel so we had a nice family stroll. Legs are fairly destroyed, but they have felt much worse after races.

P.M. - Biked 25 minutes easy/steady on the road bike after flying back to Boise (= 2 miles running).

Run home from Rosehill house - 30:40

Really warm afternoon, which I am not used to. Legs feeling a lot better. Overall pace of 7:32/mile.

Run to Gold's and back - 28:13

Pretty easy pace running. Also did 10 minutes on the ellyptical and 20 minutes of steady circuit (alternated exercises, so no rests). The circuit included:

2 x 20 weighed crunches; 2 x planks; 2 x 30 weighted oblique twists; 2 x 12 captain chair raises; 2 x 8 step-ups; 3 x 8 lunges; 2 x 12 calf extensions; 3 x 8 dumbbell shoulder press; 2 x 10 machine chest press.

Boise bench + greenbelt - 45:31

Ran 27 minutes to Jon's house, then drove down to the greenbelt and jogged with Nica and Emily for a bit under 2 miles. On the first part of the run, I did 6 x 1:00 easy pickups (just under 6:00/mile) and 3 x 20 sec harder pickups. Legs feeling pretty good.

A.M. - Canal banks - 27+

Started solo but ran into Borah's team on an early morning run. Ran withTim and Christian D. for a while, then headed back home. Overall pace of 7:44/mile.

Later, I got a massage. This was my first "sports massage" and it really hurt. The therapeutic/relaxation massages are a lot more fun, but probably don't do as much good. The lady just laid into my legs.

P.M. - 2 mile wo; 8 x 200; 1.5 mile wd

At the Borah track. I'll try this workout once a week for about the next 8 weeks to work on a little bit of leg turnover. Averaged 36.5 with recovery jogs in about 1:05-1:10. Super slow times, but the effort was there.

Treadmill - 23:05

Tired and only had a short window in which to run.

Also biked 7.5 miles (to Rosehill house and back) = 2.5 miles easy miles running.