I learned this week that my sister set the date for her wedding the same day as the marathon I have spent the last 3 or so months training for. So, at the last minute, I decided to run the Light at the End of the Tunnel marathon as a training run to prepare a bit for some of the 50k's I identified to run this fall.

It was an up and back. Steady average 2% gradient on the way up and then that same gradient descent on the way back. Unfortunately, it felt like uphill both ways! I thought, rather mistakenly that I would be able to complete it in 3:45 but was quickly humbled. Perhaps it would have helped if I had not started a bit dehydrated from last night's party. All the rest stops were "do it yourself" and I had to stop for one bathroom break but I held it steady otherwise. It turns out that I did pretty well though - 18th (of 61) overall and 3rd (of 26) in women .

26.2 Mile Run @ 04:03:12

Today was interval run day. I thought that I had 6 x 800 and was a bit disappointed to learn that today's workout was actually 7 x 800. I did the workout on a different track this morning - a beautiful new one in Shoreline and I am not sure if that is what made me faster or what but if it is accurate, I seriously kicked ass!

7 x 800 Interval Run @ 00:35:00
Splits were: 3:25, 3:23, 3:25, 3:24, 3:24, 3:24 and 3:26

I spent yesterday in Eastern Washington White Water rafting and had a BLAST! I even got tossed from the boat at one point. I think I did a twisty thing to my ankle when I got tossed because it was a bit sore when I woke up in the morning. Can't wait to do it again :)

After getting in so late, I thought that it might be good to try to sleep in but an early AM text woke me up and got me out for a run. Legs definitely a bit stiff but I was able to work out the ankle soreness. I was hoping to get in a mid-day lift but work ran over any windows of opportunity and before I knew it, I had to go to class.

6.5 Mile Run @ 00:59:00

I had tentatively planned to run the Soaring Eagle Marathon this morning as a training run but sleeping in won, and I instead ran a 20 mile run on my own.

I set out to maintain an 8:30 pace for the run and hit the goal although I was definitely lagging at the end (where the elevation kicks in...). I stopped at the 20 mile point and walked the last bit home.

20 Mile Run @ 02:46:00

Didn't make it to swim practice this morning but had a really good run during lunch. Felt fast and light - quads still sore from Saturday but Sunday's EZ recovery run around Greenlake and afternoon Yoga class helped.

7.1 Mile Run @ 01:02:00 (@ 8:45 pace)

I took yesterday off completely and ran the 10.3 Cougar Mountain Trail Run race. My plan was to finish under 2 hours and I hit it! The preliminary results were posted - my bib was 578 and I finished 70th out of 155. Most exciting is that I finished 6th in the F40-49 group out of 29!

10.3 Mile Trail Run @ 01:55:43

Interval Run this morning. Didn't break a 7 minute mile but it hurt anyway! Pace was 7:13, 7:10, 7:08.

3.5 Mile Interval Run @ 00:35:00

I had a 12 mile (8 at tempo pace) run on my schedule today but swapped it for next week's 20 miler because I plan to run the Cougar Mountain 10+ mile Trail Run next weekend. BTW, I looked up the results from the last one, and I placed 98 out of 201 (typical) but was happy to see that I placed 8th out of 34 in F40-49 age group :) Cool!

So I actually ran only 19 miles but kept the pace pretty decent. Ran from Greenlake to the Arboretum through Interlake over to Lake Union and then the waterfront across the Ballard Bridge then Freemont and finally back along Greenlake. I also cut the 3 miles at tempo to 1.4 (7:48 pace).

19 Mile Run @ 02:50:00

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