Mike Kirk has been paroled to Idaho

Treadmill, Amy working.

 I'm still alive and running easy without pain.  I will build slowly for a while.  Coach Bob is doing his best to make sure I don't mess myself up which I am prone to do.  Coach Amy wants to know how long I'll be a fat slob.  I don't answer her because it is rude to talk with a chocolate bunny in my mouth.  Thank God for discount Easter candy!

 I can run about 5:45 max before I feel my foot.  Last week it was 6:45 so I am progressing.

 

Burch to Rattle, 50 min.  I felt good from the gun but it was an easy run day so I kept it easy.  54 miles for the week.  I will aim for 55-58 this week and start running on the roads some.

Zoo Loop ++ BV.  Good run, relaxed.  The last two miles are downhill from the Zoo to Stiener on the road.  I didn't hurt on the way down so I know there is some improvement with my foot.  60+ miles for the last seven days.

Treadmill at home, 66 minutes.  It wasn't fast but it served its purpose.  I ended up with 59 miles for the week.  Only 11 of those miles were on the road.  I plan to s-l-o-w-l-y transition back to the roads over the next few weeks.  I am able to run some steady runs but I haven't tried to run any faster than tempo pace.  I can either train or heal but not both.

Next week: 60+ miles with no set backs.

Jeremy Ranch Road, easy.  I ran the first mile on the roads and then hopped on the road to East Canyon.  It is a good rolling dirt road at 6000+ feet with markers every  half mile.  Rolling is probably too nice of a description.  I tried to hold back on the way out (downhill) because the first two miles on the way back are tough.  I ran 30 seconds slower per mile for those two miles on the way back.  I scared a coyote at the 2.5 mile mark and didn't see a car for the first five miles on dirt.  The foot felt okay but not great.

http://www.gmap-pedometer.com/?r=891119

Burch, Church, Elbow, Firs, road to Burch. I ran easy on the up hill portions and wished I was racing the 30 k. On the downhill road portion I opened up my stride. The last mile was 4:52 (downhill) without pushing. My foot was very sore at night.

63 miles in the last 7 days and it feels good except when I do something stupid like run downhill fast.  Next step is to lose the weight I picked up in the last six weeks.  No more chocolate Easter bunnies for breakfast.