Seeking a better country...

Tami was gone all day with the baby.  I got up and started smoking pork shoulders for later.  Then cut the bathroom so I could roll it later.  (We've lived in the house for 10+ years, and still the half bath wasn't quite buttoned up.)  Spent the rest of the morning playing with kids, nagging about chores, doing laundry, etc.  I finally got Jack down for a nap and started thinking about the long run for the day.  It's been a long week, with sleep definitely lacking, so I didn't want anything too heroic.  I ended up doing BST to Freedom hills, with a road return.  Last two miles were 7:21 and 7:09; numbers I haven't seen in 6 months.  Rain was threatening, so I did a couple more inside.  Showered, finished the bathroom, went to a nephews play, and pulled pork.  Good Saturday.  

7 not even 9 minute miles.  I'm coming down with something.

Slow, treadmill miles.  Back is very sore, the run didn't help.

To Freedom Hills with 3 girls on bikes.  While they played at the park I did 3 switchbacks.  It felt good to put in a quality effort.  Then my wife called.  I was 3 miles from home and supposed to be there so she could take my daughter to federation.  Oops. 

Two girls, one boy and 30 mph winds.  Half the run was pretty easy, the rest was a struggle.  By the time we got back to Main Street Annabelle wouldn't say a word.  All our eyes were full of dust and pollen.

To Farmington and back again.  Very sluggish.  I need more sleep than I am getting.

Out and back on the Virgin river trail, including dodging construction equipment.  I saw a few swimmers, which was helpful in scouting locations for a trip in April.  Stayed the night with Russ's parents.

This was supposed to be the spectrum 10k.  I had an entry, but as I was pulling into Ivins to park, my son called.  "Dad, Jake left his bag in your car."  I turned around and headed back to bloomington CC to take his shoes and racket, just in time for him, but I missed the race.

Out and back on the virgin river trail.

Boring treadmill miles, only a little bit harder than usual.

Can't remember any details.  I'm not keeping very good track lately.  I need to rededicate.

Just needed to get one in.  Shortest run in a while, but it did the trick for mood enhancement.  

Spent the day at Boondocks with my girls.  Should have run earlier, but decided to stay in bed resting, if not sleeping.  

Home from my mom's after Sunday dinner with 4/5 sisters.  It was a bit cold.  I scared a flock of deer on the golf course.  Cars seemed to be driving quite rapidly for a Sunday night.

I realized today I can't run SGM to qualify for Boston in 2015.  I guess it's going to have to happen at UVM or Desnews.  I'm not wild about UVM, other than the extra shirt.  Maybe I'll target Desnews, but as poorly as I've been running lately, I kind of want a backup marathon before the qualifying window closes.

First "workout" in quite some time.  I've mixed in some nominally harder efforts on runs, but tonight was another story.

1 mile warm up, 2 miles tempo, 1 mile easy, 2 miles tempo, 1 mile cool down.  I was shooting for 6:50.  Splits ended up 6:58, 6:53, 6:58, 6:35.  I used a straight, flat, 3 mile section of legacy from Parrishto Glover.  

I used my phone for gps, and a garmin would be better, since I only get pace feedback once per mile, hence the marginal pacing.  I gave myself a headache.  I'm taking that as a good sign.

To the pond and back, with a nice pause in the middle to throw rocks and sticks into the water.  Thanks for coming, Jack.

Bonus miles with Tami.

Tail wind out, hard wind coming home.  Thanks to Tara, Andy and Becky for the company.  After a long run, it feels like all the attachments to my sacrum are elongated or missing.  Two days later, everything is back to normal.  Does anybody know strengthening exercises?