I'm not a smart man, Jenny

One hour of sleep.
High wind.
78 degrees rising to 84.
Sounds like the perfect conditions to go for a long dam run. I say dam cause I ran from the north end of Deer Creek to the Dam and back. I guess I was about a quarter mile short of the dam, but I should have probably not gone for such a long distance without having run much lately.
14.3 miles - 2 hours 10 minutes.
20 sec strides at 35, 50, 1:05, 1:15, and 1:25
Gu at 40, Snickers at 1:10, Gu at 1:40
Out of Gatorade and water (20 + 20) with three miles to go.
PUTT PUTT
Left knee pain, right hip soreness.
I'm a wreck!

Special thanks to Mom for making the drive and hanging with the wee ones while I ran.

Trainer

Spun the Motobecane on the trainer. BT was a ball buster all day, so I didn't get'er done til 9:45 to 10:45. It was fun to watch the Heffernans and the Borones and a little Conan, though.

Deer Valley

Headed up solo this morning and riode to the top of the front mountain. 45 min up, 15 min down.
I love mountainbiking.
I think when the "dream" of tridorking is over, I'll get a real nice mountainbike and just enjoy that for a while.
Like a 90's rocker who just does mellow acoustic sets now and writes about meaningful issues. For me.

Crossfit with Jeffy

30 Pullups,
30 Squat Cleans 95 lbs ( we had a light bar going and I did about half with the 75er)
800 meter run. (tarahumara style)
Times 3
Took about 30-32 minutes. Started strong, suffered the last round.

Deer Creek is Cold

Went for a swim in the lake but didn't want to put on my wet suit. Water was fine! My right shoulder hurt the whole time. I did a couple short triangles in the little island bay and then decided to go around the island. Just in time for the 11:00 wind.
But when I got home I was freezing!!! I had to wrap up in a princess blankey for a half hour.

TIMP

Took the boy scouts up Timp this morning, bright and early. We made it about 3.75 miles and there was a wicked cool snow bridge over a waterfall. I'da risked it solo, but not when I'm liable for two teenagers. We turned back. Good hike, though. I love it back there. God's masterpiece.
We hiked about 5 hours all told. I felt it the next day. It replaced my long run this week although I don't reckon it had the same benefits.

Nap time crossfit

I would have preferred to nap while the little ones did, but I went out and did this one-
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meters
All I have is my small bar and 40 lbs of weight, so I probably should have done more reps. But I didn't. I added some dips, pushups, reverse rows, abs to toal 45 minutes.
You do what you can.