PV = nRT

evening run 6 miles home prov millville loop up the big hill 48:00

packed the truck hooked up the fishing boat and drove to Carmel cmpgrd on Sheep creek by flaming gorge reservoir for some family camping

AM/day- boating/swimming on flaming gorge reservoir

PM- ran up sheep creek drive from carmel campground. 3.6 miles up at 8:10 pace. then turned around and ran down at a 6:44 pace.

one of the dumber runs I have ever done. drove from sheep creek/carmel campground over to the dam, rented a raft and floated with the fam down to little hole. On the way back to camp around 6PM I had the bright idea to run the sheep creek geological bypass while my family drove back on the main road to camp. so I hopped out at the upper entrance to sheep creek road. I forgot the elevations on the loop. Started at 7690 feet. Climbed hard for 2 miles then easy for another mile up to about 8325. Then it was just a nasty 6 mile downhill shin pounding killer descent to about 6350 feet. I just took little steps and tried to protect my legs. dumb. Loop was longer than I anticipated. the "map" says 10. it is actually closer to 13. my wife came and picked me up after I had run 10.6 miles, 7 of them downhill and drove me the two additional miles to camp. soaked feet in sheep creek. appear none the worse for wear but it was not a fun run withthe steep descent. a better workout would have been to go the other way.

return from camping. tired. too old for this tent camping stuff. need a big RV with AC and a shower. too tired to run. and there is a lot of smoke in the air. I also return to find big dogs and wasps attacking fellow bloggers. planning to go rottweiler hunting tomorrow morning with a can of grizzly bear pepper spray. 

interval workout 6 x 800: target 2:50 per interval with 400 recoveries

1.9 mile warmup to track in five fingers, then switched into shoes.

intervals 2:50, 2:47, 2:48, 2:51, 2:58 (slow) 2:47

average 2:50.2

recovery 1.9 to work in five fingers

felt good, fifth interval was slow just due to not paying attention. next week i will try to drop them to 2:45 average.

I think I am ready to run a sub 18 minute 5K. Shooting for the one in Nibley, I just don't know when it is, maybe a few weeks. Then I will do TOU 5K and also shoot for sub 18.

a little further than last week, canyon road to spring hollow campground.

51:51 up

48:52 down

7:55 average