It was a very good weekend of running even with the pissy weather.  I do very little stretching besides a quick roll on a foam roller for my low back/IT band and maybe a quick glute and easy hamstring stretch. I don't ice anything anymore.  There is no need which believe me is a wonderful thing.  I'd tweaked my back at work and had a lot of running miles.  It is better to be safe than sorry.  So on my rest day today (a complete and total day off), I did get out the yoga mat for some easy poses and a quick roll around on key points in my back and butt.  Ah.  It takes about 10 minutes and feels very good.  Why do I forget to do this regularly?

 

And I usually end up with helpers...

Rain!

Oh my.  the rain.  It just poured yesterday like we seldom see in the Northwest. Bike for an hour?  um.  yeah. not so exciting on a trainer.  A nice easy going trail run?  YES! trails are surprisingly pleasant in the rain.  The trees tend to shelter you from rain in general and as long as the trails are well constructed and maintained, it's not really that muddy.  My legs were tired from yesterdays 12 on roads.  The six easy miles on trails felt fabulous and it was just beautiful out there.  My goal half marathon was originally supposed to be today.  I've bumped my race to a half marathon in a couple weeks.  Good plan! 

Linden Cycle Track

Out for a long run this morning and was happily surrpised to see how well the new Linden Cycle Track works. It's a protected bike lane with new and improved sidewalks for pedestrians.  There is space for car parking in some areas as well as this is a pretty wide street.  This new cycle track replaces a very wide street with no designated bike lanes (I think there was a sharrow designation here previously) and a ridiculous mishmash of sidewalks, walkways and gravel parking strips.  Much, much better.  This is a heavily used corridor for biking.  oh and you see that wet? Wow, i was drenched by the end of my 12 mile run.  Sopping. 42

You know you love 'em!

(oops - day late posting) The goal is two strength workouts a week. If that means a quick weight workout after work on Friday. So be it. Better than trying to cram it in on sunday.  And my goal is to lift heavier too.  More on this later...