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.

Sent from my iPhone

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.

Sent from my iPhone

I did something rather unpleasant to my left foot yesterday making it
painful to walk. It got worse as the day progressed and even a night's
sleep did not help. Steve was kind enough to take a look at it this
morning and assured me that I had not done serious damage and just
needed aleve and occassional ice.

So we went to the beach and got in one of the most beautiful swims
ever following the route Julie does. It was so fun to see the coral
and fish!

Sent from my iPhone

Went for my long run this morning and did a rather meandering route
along the shore to Hapuna. Definitely took my time and suffered quite
a bit on the way home because I came back on the highway. Walked/ran
the last couple of miles and did not even attempt speedwork.

Need a bit more time to acclimate to the heat...

12ish mile run @ 02:15:00

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Yoga class this morning. She had us do some of our poses with our eyes closed and I was not exactly a fan. I am sure it has nothing to do with my control issues....

Yoga Class @ 01:15:00

Then got in a run from home before class. Was a bit hyped up from some nonsense at work so it helped keep my pace up!

5.3 Mile Run @ 00:46:44 (8:26 pace)

Commuted on the Hindy to work today. I was supposed to run but really did not want to have to take 3 showers in one day. I also am super chafed from my running bra and after Sunday, I wanted to give my skin some time to heal.

24 Mile Bike Commute @ 01:45:00

This morning's run was delayed a bit due to poor choices I made around my gin and tonic intake. My route ended up being 13.7 miles instead of the 14 but since I was still hurting a bit from last night, I didn't try to make up the .3 miles. I ran the last 4.4 miles at an 8:00 pace and it really really hurt.

13.7 Mile Run @ 01:52:00

Then went to yoga class. I really do love that class and have decided that it is turning into my version of church on Sunday.

Yoga Class @ 01:15:00

Went for a super easy ride from home to Lake Washington and then through the I-90 tunnel to downtown and finally home. Was fun to just get on my bike.

20 Mile Easy Ride @ 01:35:00

Got a super easy run in today during lunch. Kept the pace pleasant :)

3.5 Mile Run @ 00:35:00

Then did weights after the run.

Upper Strength @ 00:20:00
Core Strength @ 00:10:00

Got my speedwork run at the Roosevelt Track. I do hope that there is a difference in distance between that one and Greenlake because I was definitely slower this morning.

3.5 Mile Speed Workout @ 00:36:00
3 x 800 @ 3:43, 3:36, 3:30
4 x 400 @1:43, 1:41, 1:43, 1:40

Body has been craving sleep this week. Woke up when the swim practice alarm went off but a moment later, it was 30 minutes later! So slept in a bit longer and went directly to work.

Was hoping to get in a lift or run during work but had taken my work sneakers home and forgot to take them back!

Went for a run after work doing my regular 5 mile run. Was a bit slower than last week...

5 Mile Run @ 00:45:22

Yoga Class @ 01:15:00

Skipped swim practice this morning and had a crazy meeting day so was not able to get in a lift. Ran around Lake Union after work with a goal to maintain a 9 minute mile. Exceeded it!

6.1 Mile Run @ 00:51:45 (8:30 Pace)

Went for my run this morning in my neighborhood. The plan was a 13 mile run with 4 miles at race pace (8 min). I set my timer at a certain point that I had measure to be about 4 miles away and went for it. I did have to stop twice at traffic lights (and stopped the timer) but still ended up not being able to hit the pace. Bummer. I really struggled the last mile up Roosevelt from Northgate and lost some serious speed there :(

13.2 Mile Run @ 02:00:00 (4 Miles @ 00:34:00)