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Our three daughters were making sand food at the beach for the family. Nobody had a choice and so everyone got sand bran muffins. But I got a donut. I feel loved. Bad news running: last 200 repeat felt a pop in my left hamstring. Single leg hopped to the finish line. No bruising or swelling so 🤞

In this 12 week training plan M and W are always 8k. I try to run a few hundred meters further than planned (except on speed days). 1. Remind myself there’s more in me. 2. In case race distance vs watch distance isn’t working in my favor. Daily practice of oh crap I’ve got to go more.

Yesterday was an all day on my feet family fun day followed by an 8k. Thought the coastal fog was moving in but it turned out to be a structure fire. Today was 4k at speed. Goal was 4:20 per km but hit the first at 4:08 and so I tried to stick it. Oldest daughter might try to surf tomorrow. 🥹

Today’s run started at sea level and because I wasn’t swimming I quickly went up. And then up some more. And as it turned out the up turned into UP. The first 3 km had 686 feet of gain with 465 feet occurring in the third kilometer. The scenery and just being kept me in gratitude.

Portland running. I saw more people outside running, cycling, or walking their dogs in one day than I’ve seen in Houston in the 15 years I’ve been back. The weather in Houston makes it quite understandable. (I don’t have gluten sensitivities so I kept running.)

Flew out to PDX today for an in-law family vacation. I initially had a middle seat but the prospect of a 4.5 hour flight stuck in the middle was not appealing. Inspired by @mountsthelens1980.bsky.social I paid for a north facing window seat so I would get this on descent. Worth every penny.

Running: Yesterday was supposed to be an 8k and today was supposed to be the 16k. I switched them around because today was canoe day. Canoeing: I am at peace in a canoe. Trying to keep things fun for the family so we take an annual short paddle on the Au Sable. A near perfect river.

Local radio spinning the hits. Was this stuck in my head for the whole 16k? You betcha. Best (smoothest) I’ve felt on an extended run in a long time. 64 F (18 C) as today’s high certainly helped. Didn’t look at the watch and ended up negative splitting each km over the last 13k.

I really like fruit cocktail (minus the cherries) mixed into Jello. Thank you Grandma for getting your grandkids to eat fruit. I also like mile repeats. Today was 3x1 mile (400 recovery). 6:51 (2:22) 6:44 (2:22) 6:39 (2:17) Tonight is fruit cocktail in strawberry Jello for a recovery boost.

Air quality for the last two days was ever so close to green. Recovery 6k on Sunday followed by an 8k today. With the cleaner air and cooler temperatures, Oakley joined along for today’s run. The benefit of a cooped up Oakley is that when we got out there she pulled me along the entire way.

Air quality vastly improved for the AlpenFest 10k. The out 5k (downhill) was comfortably fast. The and back 5k (up) was fast but not comfortable. 22:18 (down) 23:30 (up) Smoke forecast is not encouraging for tomorrow so I really tried to find gratitude being outside. Found it on the downhill.

Rest days are training days. Easier to rest when the air quality is still hazardous but would have much preferred to rest outside. (But we did go bowling!)

Barely better than yesterday. Not going outside. Air quality is still “Stay indoors.” (Oakley is less than pleased.) The fun of the treadmill is that if you bump up the pace then you get done sooner. And so I bump and bump and bump until things just get silly.

Checking air quality: is 666 good? Not today Satan. Treadmill time.

Started Milwaukee Marathon training yesterday. (12 weeks) Incidentally my marathon training plan and 100 mile training plan are the same (last long run is different though). Today was 5x800 with 400 recovery. And since I didn’t take any pictures, here’s wonder dog Oakley catching a dog frisbee.

14 years ago some friends and I bicycled into the Gulf (of Mexico) having started at the Minnesota/Canada border 18 days earlier. We were retracing our pedals from 10 years earlier as we honored a good friend who died from an undiagnosed heart condition. A lot of emotions today. And gratitude.

Yesterday’s run: prairie time on the Ice Age Trail. 12 years ago I ran my first (and at the time swore first and only) 100 miler on a different section of the trail. Stopped at a bench and listened to some clay colored sparrows and field sparrows compete in song. Today’s run: pancakes!

Nine years ago I got married. 51 weeks later our first child was born. I was responsible for the wedding music and this was our selection for the recessional. “Everything is about to change but I say bring it closer to me.” I’m quite thankful for the change. youtu.be/6YGP_9WZnxA

Tom Rosenthal - Soon Soon (Official Music Video)YouTube video by Tom Rosenthalyoutu.be

Today’s run was a good reminder of: I love Wisconsin. And goldfinches. So many goldfinches along the run.

Today’s run was a good reminder that pace and effort are not the same thing (they often feel the same in Houston running). Nice to be out on pedestrian/cycling paths even though I picked up some ticks. Also really nice to run in a place where drivers respect crosswalks. And I met the Philly fan.