It's just that simple

Canal banks + neighborhoods - 31:40

I ran about 17 minutes with Leo and Emily on the canals, then did another 2 miles solo at about 7:30 pace. Body a little fatigued from a decent weight workout an hour or two earlier.

Weights, core and stretching - 35 minutes

Nike Triax - 253 Nike Zoom - 215 Brooks -56

Neighborhoods - 32:19

Started out easy because I wasn't too motivated, it was dark and I was tired. But I got going and ended up feeling pretty good and finishing up fast. It was nice to run a little harder without too much achilles pain. Miles were 8:08, 7:33, 6:42 and 5:56 before an easy half mile to end.

Nike Triax - 253 Nike Zoom - 215 Brooks -60.5

Run to the gym and back - 28:30

Lifted 30 minutes in between. Started the run at 9:30 p.m - I probably need to get out of the habit of running so late. It makes it tough going in the morning!

Nike Triax - 253 Nike Zoom - 215 Brooks -64.5

Canal banks - 20:13

Achilles sore, I was tired and unmotivated and didn't have orthotics. The result: a 20 minute jog for 2.5 miles. Need some sleep.

Nike Triax - 255.5 Nike Zoom - 215 Brooks -64.5

No run

20 minutes easy weights, core and stretching

Nike Triax - 255.5 Nike Zoom - 215 Brooks -64.5

2 mile wo, 3 mile progression run, 1 mile wd

Warmed up with an easy jog with Leo, then headed to the Borah track to try to do something a little snappy. Decided to try to do an easy progression run, speeding up each lap.

1:44, 1:38, 1:35, 1:33, 1:31, 1:30, 1:30, 1:29, 1:26, 1:25, 1:24, 1:23

So the mile breakdowns were 6:30, 6:03 and 5:40 for an 18:13 over 3 miles. Not a bad workout and the achilles held up.

25 minutes weights, core & stretching

Nike Triax - 255.5 Nike Zoom - 221 Brooks -64.5

Canal banks + neighborhoods - 29:47

Easy 20 minute jog with Leo on the canals, then did 10 minutes steady through the neighborhoods. Ran at 9 a.m. before leaving for Gooding.

Nike Triax - 255.5 Nike Zoom - 224.5 Brooks -64.5