Mike Kirk has been paroled to Idaho

After 4 days of my wife making fun of me for being a wimp while sick, I went to the doctor.  I have strep throat.  That explains the body aches, fever, and raw throat.  I haven't had a real meal for several days.  The doctor gave me Tylenol #3 so I can eat.  There is no chance that I will race Wednesday.

Treadmill, pm, easy.  Today was a just a shake out cruise to make sure my body still worked.  I'm hoping that the last two weeks have let my body completely heal and now it is time to train.  I'll be on antibiotics for the next week+ but that shouldn't hinder my training.  Goal for the next 7 days: 50 miles.

Last mile 5:30 for fun while watching the 2005 NYC Marathon DVD. 

Parleys, 4 pm, hot.  I backed off the pace so that I wouldn't burn up.  I still felt it in the last mile but I survived.

footbridges, am, very easy.  I ran easy and early so that we could leave town when Amy came home from work.  We went to the Spruces CG in Big Cottonwood Canyon to escape the heat.  Low 80's in the afternoon up there.

Desolation -> Dog Lake loop from the Spruces with Bob.  We started at 2 pm so it was hot eve in the mountains.  The first climb is about 4-4.5 miles long with 2100+ feet of altitude gained.  Cruised the rest of the run.  The final downhill was rough.

Silver Lake, BCC.  I ran from Silver Lake to Lake Solitude, then the SolBright Pass, down past Twin Lakes, to the base of Brighton, then back up to Twin Lakes.  Finally I descended to Silver Lake to meet the family.  1440 ft.  Much cooler than Saturday, probably because of the rain Saturday night.

Treadmill, pm, progressive, hot.  I have the feeling that I am going to get sick of typing "Treadmill" over the next week.  With the pollution, heat, and Amy's business trip I will probably not be running outside for a while.

I ran an easy warm up then picked up the pace by 0.1 mph every 0.5 mile.  I picked up the pace more in the last mile.  57 minutes.  The temp near the treadmill was in the 80's so I was working harder than I should have been during the last two miles.  I watched the end of the 2004 NYC Marathon.  It looks like I will hit my goal of 50 miles in 7 days.  This week I will try to run about the same amount but pick it up during some of my runs.

Treadmill, noon, easy.  I wanted to keep my HR low for a day.  Amy left for Florida to visit her Grandmother.

Treadmill, noon, warm.  I started easy and gradually picked it up.  It still felt easy at the end.  80 minutes.

Treadmill.  I'm getting tired of running on the treadmill but Amy is out of town until Sunday.  Easy run.  I'm trying to keep my efforts a few notches below what I think I can do just to play it safe.  I need a month or so without problems to get ready for this fall.  6:45 ave pace.

Treadmill, medium.  Warmed up for a few miles then put in a tempo run of three miles, 16:33.  Cruised last two miles.  62 minutes.  I felt good, controlled.

Treadmill, very easy.  58 minutes.

Treadmill.  45 minutes.

Pipeline, AM, easy.  I ran too fast in the beginning and forced myself to slow down.  The point of today's workout was to run outside but flat.  After running for a week on the treadmill I didn't think that attacking hills or running hard would be smart.  The air was nice.  Today is the first green burn day in at least 10 days.

Pipeline, AM, with Bob.  Bob and I started out easy from Burch for about a mile then turned around and ran to Elbow Fork.  Ran back mostly easy.  No Bandy today.

Pipeline, PM, Burch -> Church -> Elbow -> Burch.  I wanted to run a little up tempo but I didn't want to bake on the roads.  I ran slightly up tempo for about three miles.  I only saw two people on the trail.  No watch, no worries.

Pipeline, Burch to Rattle.  Very easy, sat in the creek after the run.  It wasn't crazy hot on the trail because I ran at 5 PM   The trail had some decent shade and a good breeze in the open spots.

Parley's, PM.  This was my first road run in almost two weeks.  It felt good to hit the road.  52 minutes med-easy.  I felt smooth on the downhills and better than usual on the up hills.

Ruth's +, AM.  This was my first longish run in a while.  I felt good except the last few miles when the heat beat me down a bit.

24-7-Jeremy Ranch Trail, 2 PM.  I ran easy and really enjoyed this trail even thought it was hot.  Saw a mom and baby moose 10 yds off the trail.

Footbridges, AM, easy.  I knew that it was either run early or run at 6 PM tonight.  I'm looking forward to tomorrow.  My Des News PR is 32:32.

Des News 10 k.  Good warmup, 3mi.  I started fast but had no gas.  I didn't even run downhill fast.  No PR.  Ran back to the car with Mike Nielson.

Burch to Point, PM.  I had no real soreness from yesterday's race except in my calves.   Out in 32, back sub 30.  That is my fastest time in a long while which is somewhat baffling for the day after a race.  I ran 6 minute pace without working on trail the day after a race.

Parley's, AM, 8. Nice weather but humid. Very slow.

Foothills behind the U, PM, 5.   

Burch to Point.  Humid.  I ran at 3 PM and there were puddles on the trail from last night's rain.  I haven't run through a puddle in Millcreek since May.  I started out at a decent pace then held it.  I backed off the last half mile or so.  A good steady run (sub tempo pace, Timnan tempo).  61 min, 164 ave HR, 175 max.

Red Butte +, AM.  I saw Neal on Wasatch getting in his first long run in a while at the beginning of my run.  Nice run for the first half.  My legs felt mostly dead after half way.  I'm still pleased with my week even with a blah result in Des News.  We're leaving for Yellowstone, Cody, and Billings tomorrow.  It is a good chance to back off for a week.

Burch to Rattle.  Easy.  I saw Bob and Neal.  Bob was getting in a long run and Neal was recovering from one.  Drove to West Yellowstone.

Easy Week.  Drove to Cody, WY.  I ran along some trails and through town.

Drove to Billings, MT.  Ran with Jeff on the rim trails.  I was surprised at the amount of trails that Billings has.