Rhett

Morning bike ride--52 minutes, cut short by a flat change

Evening fartlek hill run-- 4.5 miles

Morning:  1 mile barefoot in the grass before a 40 minute swim in the lake.  The water is warming up a bit.

Evening:  I started lifting weights with Chase (my oldest son) about 4 weeks ago.  Upper body, lower body and core.  Then I did a 5 mile easy run.  My legs were tired from the weights so I took it nice and slow.

20 mile bike ride on a windy morning.

I was going to do an easy run this evening, but my calves felt tired so I decided to take the day off from running.

Morning:  1 mile barefoot in the grass before a 40 minute swim in the lake

Evening:  I had a a little time before dinner so I took off from my house and ran out to some trails in the desert that are less than a mile from my house. I've never done much running out there.  It was fun to explore the trails out there a bit.

5 miles, 88 degrees

I headed back out into the desert for some more trail running this morning.  I got in 8.3 miles.  Some of it is rocky enough or steep enough that the pace is pretty slow.  I averaged about 9:30 minutes per mile, but I reallly like how it works different muscles than running on the road and it requires full concentration so you don't go down.  I think I'm going to start doing a lot more trail running.

Evening:  Upper and lower body weight training and core work with Chase.

My calves were a bit sore from the weights last night, so I decided to go for a long ride.  I got the bike out and headed out for a nice long adventrue.  I was descending down the hill from my house and hit a rock that I didn't see and I heard the dreaded noise of a flat tire.  I was about exactly 1 mile into my ride.  I hopped off the bike to see which tire blew and to my dismay I managed to flat both of them with that stupid rock.  I only carry one spare and since I was only a mile out I didn't want to call my wife and bother her, so I took of my bike shoes (it's hard to walk in them) and walked my bike home.  I'm totally counting that as 1 mile of barefoot running today by the way.

Once home I decided I didn't want to waste the cool morning weather changing tires, so I put on my running shoes and headed back out to explore the desert trails. I found some new routes, a few of which were not runnable, but had a lot of fun none the less.  I ended up doing 6 miles just under 10 minute pace.