It's just that simple

2 mile wo; 4 x 1 mile LT; 2.5 mile wd

My back was still messed up from yesterday so I wasn't sure what to expect. The warmup was painful, but I just decided to give it a shot and keep it as slow as I needed to. Miles were 6:09, 6:06, 6:08 and 6:02 with a 2:00 jog between. Ran on the greenbelt and did 3 loops from the Doubletree (Garden City Fun Run course basically).

First run of an 18 week buildup for Portland Marathon on 10/10. The rest of the week I'm planning an hour of easy running, and then 12-13 miles on Saturday in Garden Valley.

A.M. - Treadmill - 21:24

Back wasn't feeling any better after the day off, so I just jogged easy, easy for a few minutes before work.

P.M. - Canal banks + Boise bench - 56:42

Quads a little tired but back felt ok....hopefully it's on the mend. Took the canals and then ran to Phillippi, Albion, Owyhee & Kootenai then back home on the canals. Easy pace (7:27/mile) but about right for a basic recovery run.

PMI: Borah track - 23:24

Ran to the track, pushed Nica in the stroller for a mile, then ran home. Rain showers cut us a bit short, but that was ok, because I was feeling like crap anyway.

PMII: Gold's gym - 51:04

Ran 23 minutes on the treadmill and 28 minutes on the ellyptical. It was pretty late when I finished.

South Cole canal banks - 1:07

Started from the Frank Church High parking lot at 9 p.m. and ran up to the canals. Had a nice run and enjoyed a great sunset. Finished the last 25 minutes on the West cinder track and around the DSC. I imagine I'll be running out here a lot next year after work.

Valley High loop to fire roads -1:43

Had a great long run that capped my first 50 mile week in...I don't know how long. I started out with 20 minutes easy with Emily pushing Nica in the stroller, and then headed up a small 4-wheel drive road I heard was the back road out of Valley High. I didn't know where I was going and I ran a substantial amount of time on private land (sorry to the land-owner, I guess, but I'll be back) before coming out on a national forest road. I passed a waterfall at about mile 6, which was awesome. The run climbs from 3200' to about 4250' according to the Garmin. I dumped out on the Banks-Lowman road and finished with close to 4 miles on the roads. This is a 10 mile loop that will be a great run for me from now on.

As a side note, I used to name all my runs clever and witty things, and I thought about calling this one something cool, like Last of the Mohicans. But I opted for "Fire Roads." Descriptive and accurate.