Welcome

No AM crew today. I considered running then reconsidered.

Luckily lunch weather was in the mid 70s - about 10 degrees cooler than expected. I got my free Altras in the mail today and took them up dry creek. They are definitely more agile than the Cascadias but I suspect I won't get 400 miles out of them. My legs weren't sore but they were surprisingly heavy for the first two miles. 8:22 pace

AM

I wanted to do a 2x1600, 1200, 800, 400 ladder that I missed while recovering last week. I don't have a great attitude right now - I think Ragnar sapped my soul and my legs a bit. I got up early and warmed up to the West High track and met James there. When I'd run 20 minutes, I couldn't fathom running fast but I tried a 1600. It was no fun at all. I hit 5:33 on the auto lap but that was 3-4 seconds behind the 1600 marker so high 5:30s. My legs felt really lethargic and I just wanted to saunter about. I worked with James on two of his 800s in the 2:55 region and that was all I had. 10 total miles.

Lunch

Went at 12:30 to get some distance from the morning workout. Since my will is weak, I thought perhaps I could get a second rate workout on the treadmill at work. Warmed up two and then did 5x1 mile at "5:00" pace (I think of it as 5:20) with about .25 rests. Added a little for the slow treadmill. Cooled down about 1.75 for 9.85 in 60 minutes. Calling it 9.5.

Each interval was hard but they didn't feel progressively harder and I recovered quickly. No soreness and breathing wasn't labored so I know I am getting strong despite my erratic training schedule.

AM

8 with James in the AM plus a six minute warm up. We did two down 11th to Memory Grove in 11:43. I forgot my watch so I was carrying my phone and Strava has no clue how to calculate pace but that's when James's watch beeped.

Lunch

Dry creek out and back solo. High 80s and dusty out on the trail.I tripped three times! going uphill! so my focus must have been missing. I generally trip once every few months. I also had an unrelenting stomach bubble that became unbearable on the downhill and never resolved itself duing the run. So dehydrated with stomach pains and scuffs on both hands and legs. Super run! about 9:05 pace

AM

Nice morning run in mid 70s weather in the 6 am hour. I had one very slow gear of about 8:30 the entire way so I wasn't able to get in 10 like I planned. I got a massage from Tim last night and did some nice flushing this morning. Muscle-wise of course.

Took my family to Fritz's family cabin for the 4th. Out and back on the dirt road leading to the cabin along the south shore if Lake Hebgen. You don't realize it while driving but there are three good hills over five miles giving you 800 ft of ascent total. 6800 ft elevation and I was sucking air for the first mile but settled down. Averaged 7:08.

Numerous lake soaks thereafter.

Fun local race in Island Park, ID. I guess Fritz runs it pretty much every year. We took too much time getting coffee and I misunderstood the directions and with poor cell reception for directions we didn't arrive until 9:03 after the kids K was about to start. Fritz's mom was waiting with our packages and we jumped out, got one bib pin on Charlie and were off. He was huffing and puffing pretty good but not moving very fast. He was 25th of 25 boys at 7:48 not quite catching the 4 yr old ahead so we have a benchmark.

The 5k, 10k and half lined up together and I was about five rows back with Fritz. I wound around all the runners and settled into a pace that was ultimately quite slow. Jacob Howell, who won Hobble Creek in sub 65 last year, settled in with me. Very nice kid. I was sucking air in search of oxygen and he was jogging effortlessly. We passed a high school kid right at the turnaround and then Jacob slowly parted ways. With no one behind me, I didn't push hard but I didn't feel as though I had much more to give anyhow. This is an out and back with more than 500 ft of hills with about 3 miles of road and the rest dirt. Splits 6:13, 6:44, 6:34, 6:21, 6:04, 6:12, 6:26, 6:32, 6:45, 6:54, 7:12, 6:37, 6:45.

For finishing 3 of 37 men, I collected my first money prize ever. Six rolls of golden dollar coins. Fritz PR'd on the course I think and ran really well without competition.

Spent the afternoon at Yellowstone Park with my family. A really nice day overall.