All it takes is all you've got

10 miles in 7:41 pace

Fresh start to a new week with an 85% healed neck. 

Met the group at Palo Park.  We had the biggest Tuesday morning group I have ever seen this morning with 22 people, I think!  Lots of fasties to push the pace too.  I brought up the rear (hung on as best I could) to the fastest group consisting of a couple of super fast triathletes, John, Simon, and Colleen.  It was awesome to be pulled along by such strong athletes.

20 minute warm up, stretching, strides 

8X1000 meters back and forth on the Cottonwood trail which is about as flat as it gets in Boulder but it does have a very slight decline for the first two, slight incline for the second two, and back and forth like that.  My times were 3:26, 3:21, 3:26, 3:24, 3:26, 3:19, 3:28, 3:19, which according to my watch, was 5:36, 5:29, 5:36, 5:35, 5:36, 5:28, 5:38, 5:29 pace.  Odds were supposed to be at 10K pace and evens at 5K pace, so thats why every other is a few seconds different.  I didn't really look at my watch much, I just went by feel and tried to stay somewhat close to Colleen (I was probably 5-10 seconds back each time though).  Also since I was bringing up the rear of my group and we were going by Simon's watch, I got between 1:45-1:50 of rest each time rather than the full 2 minutes.  This didn't seem to bother me much as I felt my heart rate go back down pretty quickly after each repeat.   

10 minute cool down.  Started to rain lightly during the cool down.  The weather could not have been more perfect for this workout.  63 degrees and overcast.  Reminded me of Fall.  I LOVE Fall weather.  I also love cool summer morning weather.

10.5 miles in 7:38 pace

Couple of slow miles before my legs really got moving, but felt good after that.  Awesome morning weather again.  65 degrees and overcast.  Oh yes.

Getting ready to leave for river rafting on the Snake river this weekend.  We depart tomorrow for Alpine, WY where we'll camp and do some river running.  Running of the river, if you will.  

16 miles in 7:40 pace

Ran early on Big Dry Creek. Legs felt good. Upon returning, packed up the cooler and remaining bags and departed for Alpine, WY. Aaron and I listened to "The Five Love Languages of Children" on the long drive and had some good discussion and discovery on how to speak each of our kid's love language. It's a good book, I recommend it to all parents.

A.M. 7 miles in 7:24 pace

My legs felt suprisingly good this morning. Aaron was gone running from 5:30 to 8:00 a.m. So I ran from 8-9 and left for river rafting as soon as I got back. I got to take our 4yo daughter on the raft and enjoy some time with her. She has a contagious little giggle that rolled out over each rapid. Our 2 hour run was super fun.

P.M. 6 miles in 7:25 pace Aaron met us at the take-out spot and I ran the 6 miles back to camp. It was hot but a strong headwind down the canyon kept me cool. After lunch I showered off in the campground spigot and played with the girls while Aaron took our 6yo on the raft. We went to the market, ate creamies, and went up the canyon to take pics of Aaron and Abe on the river. Such a fun day!

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.