Had a BLAST at today's Cougar Mountain 7.5+ trail run. The organizer is notorious for giving us more than we pay for and this run was no exception. It was billed on the website as 7 miles, then increased to 7.5 day of race and was extended beyond that at the pre-race meeting.

The most significant thing I noticed about the run was that I was not afraid. In the past, the thought of falling used to really freak me out and I would be tense when descending. It may be that the elevation was not as bad, but I had a blast and was able to take the ascents strong and the descents with confidence. I felt awesome and super strong and even was able to really put the speed the last mile. Feeling awesome!

7.5+ Mile Trail Run @ 01:23:00

Apparently I have shin splints. Been kind of in denial but the pain is recurring so I am icing it (sporadically, okay just once so far...) and making sure I get in some cross training. I dragged my butt out of bed and into the pool this morning. I also decided to run the Cougar Mountain 7 Mile Trail run tomorrow morning so I just swam today.

2300 Swim Practice @ 00:55:00

This morning's interval workout was a rather hideous one and I was quite nervous about attempting it especially since I have done no speedwork in over a week! However, I ROCKED it!

4 Mile Interval Run @ 00:40:00

1x1600 @ 7:08
1x1600 @ 6:50 (WOW!)
1 x 800 @ 03:32

Just want to point out that the last time I hit a 7 minute mile pace was April of 2006.

Did a rather weenie workout in the afternoon.

Core @ 00:05:00
Upper @ 00:15:00

Got in a run during lunch today and it was good to get some frustration out...

5.1 Mile Run @ 00:43:00 (8:25 Pace)

Was very happy to be back in Yoga class this morning. Definitely got less bendy but it was so so so good to be back.

Yoga Class @ 01:15:00

Then went for a (much hillier than anticipated) run during lunch.

6.2 Mile Run @ 01:00:00

I woke up early yesterday morning and decided to get in an easy 6 mile
run along the beach under that cloud cover. Left the house at 5:45 and
had a great first hour. I missed the beach park on the way back and
found myself on the road that runs parallel. Figured it was all good
and kept running. By then the sun had come out but I was still in the
shade and had half a bottle of water left. That road stretched on and
on and there was less and less shade until I hit that damn highway
again in full sun - and of course I had neglected to put on sunscreen
thinking I would be under cloud cover. My water was running out but I
was lucky enough to see the police station ahead and made it there
just in time together a water refill. Continued on along the hot
highway and then noticed that my shoulders were blistering. Made it to
the turn-off, found the shelter of a bush and called Ann to see if I
could get a ride. Fortunately the came to pick me up and swooped me to
Starbucks. I was a bit freaked out but it could have been a lot worse...

13ish Mile Run @ 02:05:00

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Ann, Julie, Duncan and I went to Hapuna Beach this morning to get on a
swim and timed it to coincide with their half ironman start time.

I didn't quite make it the entire distance and quickly tired of all
the waves. I do believe though that I did get in at least 1200 so I
was fine with that. The rinsed off, put on some running shoes and
headed home. I planned to run tempo pace on the highway and we
measured it at 4.8 miles. I clocked that section at 00:35:30 so either
the distance was off or I had an amazing tailwind. I felt great all
around and made it back here in 56 minutes.

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Went for a run yesterday morning along the beach path and wound my way
around the petroglyph paths on my way back. The heat still really got
to me but I still managed to get in about 7 miles.

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