It's just that simple

A.M. - Valley High - 23:47

Easy morning run trying to find access through some back neighborhood roads that lead to some Forest Service trails. No luck. Just got chased by dogs twice. I will check it out more closely on Google Maps and try again next time.

P.M. - Canal banks/neighborhoods - 27:23

Easy run this evening on the canals and then back through the neighborhoods. Did 6 x 20 second pickups in the last 10 minutes.

Neighborhoods - 42:43

Didn't have much pop in my stride this evening despite a few easy days in a row. I think I'm coming down with a cold. My body just feels weak.

I did an easy progression run of 7:57, 7:27, 7:09, 6:43 and 5:53, followed by the last mile slow and easy in the 7:20's with 4 x 15 second hard accelerations.

Hopefully the last long run before the marathon goes well (16 miles on Tuesday)

Boise Bench + Greenbelt - 1:53

Last big workout before Portland. Ran 4 miles at 7:25 pace, then 4 miles at 6:14 pace, followed by 4 miles at 7:15 pace and then some fartlek the last 4 miles (3 x 2:00 and 3 x 1:00 pickups). The run took me on the canals, to South, down Capital Blvd, to the greenbelt, and back home via the Orchard St. access.

Calves started to go at mile 10 but they held up. Cramped Thursday A.M. really badly.

Neighborhoods + Borah Track - 42:55

A long day at work and home so I didn't get out until 10:15 p.m. Ran really easy except for 8-10 medium paced, longer pickups and 8 - 10 short, explosive sprints. Maybe a little too fast on the short ones. Legs felt good when done, though.

Middle Fork Rd + Valley High - 1:00

A nice evening run from the cabin. 15 minutes steady on the road, then did 21 minutes easy with Emily followed by 23 minutes steady on the Valley High loop and fire roads. Cruised pretty fast down the fire roads and the downhill sections of the subdivision on the way home. Seemed a little more fatigued then I should have when I finished.