10 miles, about 4 of them in 5:10-5:50 pace. Having not charged my Garmin in a few days I wasn't suprized when it died just after my turn-around point. My workout consisted of random
1-4 minute intervals I made up as I went with 1-2 minute jog breaks between each. Gotta love watchless running.
After my run I watched two of my bro and sis-in-laws kids while they went rafting with their older two and Aaron went running, then in the afternoon they watched two of our kids while Aaron and I took Bre and went rafting. I started out on a single person duckie while Aaron stayed in the big raft with Bre. We were going to swap half-way so Aaron could try the duckie too but I ended up needing to swap him earlier because on just my third rapid I pulled hard while coming out of it and pulled my shoulder out of socket. I panicked for a moment when I realized I was the caboose of our group and was slowly coasting sideways toward the next rapid with a useless dislocated right shoulder. Luckilly I yelled loud enough for another guy in a duckie, Eric to hear me and pull up beside me to hold my raft steady while I kneeled high enough to yank my arm back into its socket. Whew! I thanked him for his help and asked him to catch the raft and have them pull over so I could swap Aaron spots. Then I prayed that I could get through the next couple of rapids safely with my spasming shoulder. My endorphins were kicking in and I was able to barely manage through the next couple of rapids and pull into the eddy where Aaron's raft was waiting for me. I swapped Aaron spots and asked to be put on the left side of the raft so I could use my good arm to help paddle us through the upcoming larger rapids. Aaron executed the rapids like a pro in the duckie and I enjoyed the safer ride in the big raft with giggly Breanne. My shoulder finally stopped spasming about 10 minutes later but it felt pretty sore the rest of the day. I'm pretty bummed because even though I've dislocated that shoulder about 20 times before, it had been a year since the last time I did it so I was starting to hope I was out of the woods. But all it takes is one sloppy, hard pull and its out again. I just have to remember to keep good form and protect my shoulder from awkward movements because I'll tell you what, those few moments when it is out are not super fun.
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