Shoot for the Stars

Cape Disappointment State Park. SW tip of WA, N of Astoria, OR and N of Columbia River. (right on the WA coast). Ran at about 7:15 a.m. Hard to get up early when camping and feel smoking and gross then to run 11 miles. However, it did go nicely. It was misty out but not rainy. Chilly at start but gradually got warmer when the sun finely decided to come out. Ran at our campsite to pizza stand, to North Jetty and back, then up a trail to The Lewis and Clark Interpretive Center (that was one steep hill!) and back down, then to the boat launch, then to North Jetty and back, then back to campsites. I ran in the loop of every single campsite for more distance. It worked out perfectly on distance. I ended up right near our campsite, #55 when my distance was completed. My muscles were very sore from Fri run on the beach. My R ankle was especially sore, hard to run on! Other than that, slight L knee pain, minimal. Felt pretty good most of the way. Glad to be done though and take a hot shower!

TT: 1:43:53                                  Avg: 9:27 min                            Max: 6:17 min

Splits: 8:52, 8:53, 9:11, 10:37, 9:37, 10:00, 9:29, 9:38, 9:22, 9:25, 8:49

All over the place this time, however there was a steep hill or two somewhere in the start-middle area, prob, where I had my high mileage.

BPA trail. 5:30 p.m. Started to miss that trail so decided to run there after work. Preanticipating an easier run but boy did this run turn into something fierce. I tried to run off of the pavement this time to protect the knees. I started near the soccer fields this time. Ran up the gravel trail from the back, to the trail, then instead of going on the paved trail, took some rolling hill gravel trails. Some were way steep and challenging so I had to slow down on them so not to twist an ankle. Ran on some trails that was thru berry bushes; exploring new places but realizing they were a bit treacherous. I laughed to myself. Ended up going the full distance on BPA trail but different routes. Ended up at some big work out building and then ran up a steep gravel embankment, large enough for a car to drive on but way too steep for me!! Craziness.Ran back on some of the gravel trails, then back to trail thru woods and then back and out to the car. Very sweaty and very tired! Ended up being kinda warm.

TT: 41:08                                     Avg: 10:17 min                           Max: 7:06 min

Splits: 9:41, 10:55, 10:38, 9:53

ARSHS. I was finally able to run on the track! 5:45 a.m. I've missed it! I am not sure how long the track was under renovation but it is back and running and nicer than ever before. The track feels so great for my feet and knees to have that support and the football field looks good too. I ran 3 miles on lane 5-a little over 11 laps. Felt okay.

TT: 25:08                             Avg: 8:22 min                      Max: 7:15 min.

Splits: 8:27, 8:27, 8:14 (Wow I didn't know how fast I was crusing on here; it's not really that fast but faster than I have been running)

Green River in Kent. About 6:00 p.m. After work I went to buy new running shoes at Road Runner. I bought the same Asics I had but just in a different color with inserts. They are so comfortable and I love them! It was very hot out! I packed near the Green River golf course and started out near the river running on the golf green side of the river. I went all the way but past the bridge that we'd usually cross and to the next street where I had to jump the rail and run across the street to get to the other side of the river. Then I ran back to where I parked, just on opposite side of the river. I had to run a little bit past the cars under the bridge to a fishing pond area and back to get the full 7 miles but it was almost right on with my route I did! Some people walking or walking dog. I had to avoid the flood blockers but wasn't too bad. I managed. I felt good after this run even though I was so hot and had to mentally keep going; the endurance was there though; just hot out. Drank lots of fluids afterewards. Happy for my mid week 7 miles!

TT: 1:03:08                        Avg: 9:01 min                         Max: 7:24 min.

Splits: 8:48, 8:58, 9:07, 8:59, 8:52, 9:04, 9:20

Lake Wilderness/Cedar River run. 7:30 a.m. Met at Lake Wilderness Lodge. This time Nicole joined the group. We took up the rear of the group because they all seem so much faster pace than us. But we enjoyed having eachother to run with. It is a hot day today and expected to reach 90s I believe. Luckily the trail was shaded most of the day except maybe the last 4 miles. We ran out to end of trail and met up with rest of the group; they waited. Then ran with Val (asian lady) on the way back. She is into ultra runs and 100-150 m runs. We were both amazed by her! We went to the area where you get onto Wilderness trail and decided not to tackle the hill so we ran back the same route about 2 miles +. I started to feel very tight in my muscles and lack of energy. Nicole gave me some of her Chococholate mint goo. I also had an electrolyte pill and dried apricots. I drank all my water too. Finally the last 2 miles I had a bit more energy. Nicole went ahead of me because she was shooting for 18  miles and a bit faster pace. You go girl! Amazing! I was just so happy to be done with the long run. We walked about 2 miles after up the hill and back to the lodge. Good run!

TT: 2:31:45                                Avg: 9:29                               Max: 4:33 min.

Splits: 8:53, 8:53, 9:10, 9:15, 9:33, 9:16, 9:14, 8:50, 8:47, 9:23, 9:06, 9:38, 10:24, 10:57, 10:18, 10:05  (the mile were I started to get into the 10 min I think I walked for 30 sec on mile 13-that is where it was very tough! The 8 min mile in the middle is when we ran with Val)