It's just that simple

Rock Creek Park - 29:59

Took a walk with the family and the dogs then ran around Rock Creek Park and back to Mom and Dad's house. It was hot today at noon. Legs were a little sore, but not too bad considering the Rim to Rim ususally destroys me.

Cassia Park + Borah track - 2:01

My legs were a little sore from Saturday's uphill and downhill pounding, but I decided to "man up" and put in a big workout. I did a 7 mile progression run starting at 7:50/mile and working down to marathon pace for the last 2. After that, I jogged a mile and then did 6 x 800 on the track at a steady pace (2:58 average) with a 200 meter jog in 1:10 - 1:10. My last five miles were at an easy pace on the track and in the neighborhoods.

Felt pretty good about this one. Calves and quads sore, but ok other than that.

Treadmill - 43:45

Slow pace with a few pickups the last 10 minutes. Felt ok.

Cole/Pleasant Valley Loop -1:26

Had a good one this afternoon - probably the best marathon pace workout I've ever done. It was hot and I was a little dehydrated to begin with, but I handled it well.

Started from work and did a 7:13 mile to start. Then did the next 12 miles at 6:17/mile pace. I came through 13 miles in 1:22, so I would have qualified for the New York City marathon on today's run (1:23 half marathon). In April of '07, I ran around 1:22 for my first half marathon (Salt Lake, so downhill at that) so that is good progress for me.

Stayed in control the whole time. It was mentally tough from miles 5-7, but once I got past that, I knew I could finish pretty easily. Hopefully this translates into the possibility of a 2:45 marathon in a few weeks.

Pearl Rd. - 42:56

I have always wanted to run on this road, but never made the time to do it. It's right at the top of Horsehoe Bend Hill on Hwy 55. This time, I stopped and did a rolling 6 miler with some pickups the last mile or two. It is a gravel/dirt road with lots of ups and downs and some nice scenery. Next time I'll try to make it to the "town" of Pearl - apparently just a ghost town now.

Middle Fork Trail & Road - 51+

Hiked about 2 miles into Moon Dipper and Pine Burl Hot Springs with Andy and Karl. Had a great soak, and then I ran out along the trail (tough for running in a few places) and did about 30-32 minutes down the Middle Fork Road before they picked me up. A great hike and run today!