Mike Kirk has been paroled to Idaho

Up Zimmerman to Rim Trail.

Loop up to Rim, AM.

Bike with  Jeff.  Jeff is a decent runner and a good biker.  I suffered.  My butt still hurts.  39 miles, 2:13.

Easy with Jeff on trail.

AM, I couldn't get my legs to work. Tired from travel.   Went camping with Ali and Jeff.

Drove home through Yellowstone.  1300 miles in the past week.  I deserved a day off.

Burch to Rattle, PM.  I was a little worn out from our trip so today was a good day for an medium trail run.

Parley's, AM, 8 mi. Nice morning for running. No stress.

Footbridge+, PM 5.5 mi.  It was good to stretch my legs out. 

Burch to Point.  The trail was warm and windy @ 2 PM.  It took a while to run the stiffness out of my legs.  My goal was to run tempo starting at the low end and picking it up to the finish without racing in.  The heat helped me start conservatively.  30:12 out, 29:51 back, ave HR 165, 178 max.

Footbridge, AM, 5 mi. Very easy. Watchless.

Elbow to Rattle to Home--, PM, 8.5.  I hiked with the two younger children while Amy and Graf ran Elbow to Birch.  That was Graf's longest run so far.  He enjoys putting the hurt on Amy.

Again, easy.  I thought I should take a recovery day after yesterday.  I have been fighting to get hydrated all day and losing.  I felt it on the run.  It does feel good to put miles on my legs.

Dog Park, warm and windy.  I chose to run with the wind on the way out and against it back so I could hit a few water fountains.  It is hard to run a controlled pace into the wind.  Otherwise it was a good run.

Footbridge, AM, 5 mi. Felt snappy this morning. Good sign. My feeling snappy morning pace averages 7:30. Not fast but at least it wasn't a crawl. Decided only to type in sentence fragments.

Parley's, PM, 8 mi.  Legs good, gut not good.  Amy is poisoning me with healthy food.  Oh Lord giveth me chocolate.  Mikus 4:3.  56 minutes.

Washington Park long run, AM, 3 miles.  I aborted the long run this morning due to stomach trouble.  Amy is still poisoning me with vegetables and the like.

Burch Church(-) Elbow, PM, 8 miles.  Stomach felt better.  I ran a controlled easy pace just to make sure.  Coach Amy has moved my long run to tomorrow.

This has been my longest week (Monday through Sunday) this year and I feel healthy and good.

Ruth's ++, AM.  Started slow, legs okay.  Progressive but not fast on the way back.  Stomach good.  Started to feel dehydrated towards the end.

Footbridge, AM, 5 mi.  Legs still good.

No PM run.  Took boys fishing all day.  Fun to watch 40 pound kid catch 13 inch small mouth on 6 pound test.  Caught dinner, felt useful.

Dog - Deso loop (Dog lake, Desolation lake, Great Western, Little Water), noon, 11.5?  I wanted to run medium up to Deso then open up my legs without pushing too hard.  Ran reasonably well to Deso, 50 minutes.  It used to take me 55 minutes and the fastest I've made it is 48 but I was pushing on that run.  56 to ridge; stopped to view lightning and duck.  Kept it under control across the ridge (2 miles @ 9000 ft).  Controlled on the big downhill, slight pressure from top of Indiana Jones to Little Water.  Easy down LW until I startled a lady with 6 dogs.  I love it when they yell "Its friendly" as their dogs teeth are six inches from my testicles.  Yelled "Ma'am, get your dog, NOW!" several times until she shooed them past me.  94 minutes.  Iced in stream (52 F) for 10 minutes.  Second fastest time on that loop; definitely easier than when I ran 92 minutes in 2004.  Fastest I've felt since plantar issues in 2005.

Footbridge, AM, 5 mi.  Legs good.

Lost Prospector Trail (Park City), PM, 8 mi.  It took a long time to warm up but otherwise okay.

Burch to Rattle.  I heard thunder about a 1/2 mile before Rattlesnake so I cut the run short.  The last mile to the point is very exposed.

Parley's, AM, 8 mi. Legs okay. Amy leaves for Atlanta today so I will be hitting the treadmill the rest of the week. Yipeeeeee!

Treadmill, PM, 7 mi.  Fairly easy.  Slowly increased pace to 6:15.  Only 7 more treadmill runs to go until Amy gets home.

Treadmill, PM.  Started easy and picked it up throughout the run.  This is the end of my highest week this year (Mon - Sun) and I feel good.  It is also day 14 of a 21 day cycle.  That's where I usually feel like trash.  60:50 for the last 10 miles; 16:49 last 3 miles, and a 5:12 for giggles.  For anyone keeping track, that is faster than the last 3 miles at Des News.  What a horrible day that was!

6 more treadmill runs to go! 

RBG (Red Butte Gardens), AM, 13.5.  Recovery run.  The pace felt easy.  I had to keep holding back because I kept running somewhere inbetween easy and Tinman.

Liberty Park, AM, 7.5 mi.  I wanted to do my standard 2 x 3 mi tempo run but ran out of time.  I ran one 3 mi tempo.  Other than loosing focus during the last mile it was a good workout.

Treadmill, PM, 5 mi.  Loosening the legs. 

Treadmill, PM.  The run felt very easy.  I watched the Olympic marathon (last half), OT 5000 m, and part of the W OT 10000 m (skipped commercials).  Last mile in 5:30  while watching TV.  Went to WRC.  Picked up three pairs of new shoes.  It is amazing how good it feels to put on new shoes. 1:39  Saw Matt Harmer at the store.  Super nice guy.

5 more treadmill runs until Amy comes home.  Or 4.  I missed it at 5 AM. 

Burch to Rattle, AM, 7.5.  I wanted to do a tempo workout to the point but I had traffic issues.  Ran progressive but not hard, overall very comfortable.  46:30

Start of easy week. Missed last three days. Amy was out of town, no babysitter, treadmill deck split!

burch to elbow.  Body sore and not fluid.

2 x sugarhouse park.  body still rough.  Allergies, dehydration, sickness?  Cut workout after two laps.

Parley's.  Think I'm dehydrated.

burch to rattle with Tom.