It's just that simple

PMI: TFHS track - 14:53

Walked with Mom, Dad, Karl and Jacob and the dogs & goats for a few miles, then did a quick 2 miles on the track in the rain when we were done. Felt pretty good.

PMII: Treadmill at Gold's - 36:43

Warmed up for a bit, then did 20 minutes of fartlek playing around with the incline to work on uphills and downhills. Felt pretty good again. Lots of sleep the last 3 nights which has helped out immensely.

Nike Triax - 350.5 Nike Zoom - 310.5 Brooks -337.5

Canals + BK Soccer field - 37:32

Ran a steady 10 minutes on the canals, then did 15 minutes at BK on the grass fields, including 10 x diagonals (about 25 seconds). Finished with an easy warmdown back home and around the block. Didn't feel very fast, which is a good reason to practice doing a little leg speed, no matter what my running goal is. I probably should be doing a lot more strides and alactic speed work actually.

Nike Triax - 351 Nike Zoom - 315.5 Brooks -337.5

A.M. - Canal banks - 14:09

Just a little 6 a.m. shakeout jog with Leo. He was running really slow today. We used to do runs in miles (14) as long as we did in minutes (14) today. Age can do that to anyone.

P.M. - Treadmill - 41:52

Worked, had class and then ran a couple of errands. By then, it was 9 p.m. and I didn't feel like running in the dark and in the rain. I put on "So I Married an Axe Murderer" - an alltime classic - and just jogged really easy.

Weights, core - 15 minutes

Nike Triax - 357.5 Nike Zoom - 315.5 Brooks -337.5

Greenbelt - 58:12

Ran a 5.5 mile progression run with some steady distance (7:00 min/pace) before and after. Progression miles were 6:47, 6:33, 6:17, 6:04, 5:54 & 2:57. Just didn't have any spring in my stride today and I'm feeling out of shape. Need some sleep too.

Nike Triax - 357.5 Nike Zoom - 315.5 Brooks -346.5

A.M. - Canal banks - 14:35

Easy jog with Leo at 6:30 a.m.

P.M. - Run to South and back - 57:34

Got a late start (10 p.m.) but made the best of it. Started out pretty easy, but picked it up to a steady level by the end of the run. Ended up feeling pretty good.

Nike Triax - 359 Nike Zoom - 315.5 Brooks -354.5

A.M. - 4 mile wo, 9 x 500, 1 mile wd

I ran 29 minutes steady on the canals, and then did 9 x 500 at Borah track at 5k pace with 300 jogs in about 1:40. Windy, but sunny and pretty warm. Felt pretty good on the workout. Times were 1:45, 40, 44, 42, 41, 40, 39, 39, 36 (Ave 1:41 or 16:50 5k pace).

P.M. - Canal banks + neighborhoods - NT

Ran super easy in the dark. Part with Leo and part solo. Felt ok, other than some fairly solid chafing on the inner thighs.

Nike Triax - 362 Nike Zoom - 322 Brooks -357.5