It's just that simple

Hellroaring campground - 1:01

Did a nice trail run from the campground. Was on a small forest service road with a gradual incline -- not too technical and not too steep. Weather was excellent. The altitude (7,000 ft) was a little hard, but I just kept it slow when it got steep and everything was ok.

Nike Triax - 269.5 Nike Zoom - 250 Brooks -89

Canal banks/neighborhoods - 21:13

Started out easy because I was stiff, but picked it up and had a nice last 10 minutes of the run.

Earlier I hiked about 1:40 on the Warm Springs Trail out of Bull Trout Lake with Emily. It was great. The air was brisk and the snow from that morning had melted off, so it smelled nice out and the trails were soft, but not muddy.

Nike Triax - 269.5 Nike Zoom - 250 Brooks -92

1 mile wo, 5 x 800, 1 mile wd

Today at practice we did 5 x 800 at Cassia Park. The kids did a pretty nice job of staying tough during the workout. I had the boys and girls run separately - while one group was running the other was recovering. I ran all of them and the rests were about 1:30 for me.

3:07 (girls), 2:57 (boys), 3:07 (girls), 2:54 (boys), 2:49 (boys & girls)

Nike Triax - 269.5 Nike Zoom - 250 Brooks -96.5

PMI: Run from South - 32+

Ran very easy with the team down to the greenbelt and back. Great day to be out running.

PMII: Canal banks + neighborhoods - 35:12

Ran a warmup with Leo, then did the 20 minute fartlek in the neighborhoods. Ran pretty hard and was happy with the results. Workout is 2 x (2:00, 1:30, 1:00, :30) with equal recoveries at an honest pace.

2 x 2:00 @ 5:34; recovery @ 6:56 pace

2 x 1:30 @ 5:24; recovery @ 7:14 pace

2 x 1:00 @ 5:11; recovery @ 7:01 pace

2 x :30 @ 5:09; recovery @ 7:35 pace

Nike Triax - 269.5 Nike Zoom - 255 Brooks -100.5

A.M. - Run to BK + neighborhoods - 58:22

Slept almost 12 hours last night (went to bed at 5:30 p.m.) Got up at 5:00 a.m. and did my run. First 20 minutes with Leo down to BK and back (a shuffle), then 5 miles steady at about 7:30-7:40 pace. Achilles very bad at first, but better by the end of the run. First xc race of the season this afternoon.

P.M. - Quarry View Park - 17+

A couple of cheap, junk miles while cheering on my runners at the xc meet. Boy are we not good this year. But the kids were pretty excited, so that's a plus.

Nike Triax - 269.5 Nike Zoom - 255 Brooks -109.5

A.M. - Canal banks + run to South - 35:39

Really easy 12 minutes with Leo on the canals, then a steady run to work to pick up my car. Achilles sore as usual during the a.m. run.

P.M. - 2 mile walk near No Business Lookout with Emily & Leo

Nike Triax - 269.5 Nike Zoom - 255 Brooks -114