Slow & Steady Wins the Race :-)

Another lovely (90+ degree!) run at Forest Park with Kasey and her dog.  Her boyfriend and Cooper joined us too this time.  Cooper was in heaven, despite the heat.  Very technical trails and was so steep - I was breathing so hard!  Our time was 37:xx so like 11 minute miles that felt very hard.  Had to cross several fallen trees, and was very narrow single-track the whole time.  Love it!  I want to get into more trail running.  

Then did 35 minutes on the recumbent bike (in the AC-ed house!) while I read my book, plus some lunges and such.

No running, instead all I did was vomit tonight in terrified preparation for my downhill jaunt in Hood to Coast.  I read the handbook twice and if I don't die from the 1,500 foot drop over 5 miles then I will die from humiliation after I somehow disqualify my team.  There are about 500 different ways to choose from to do it.  

So tired.  Did a 1,400 foot drop run with Kasey today out on Pumpkin Ridge Road.  Did some finagling to leave a car at the top and the bottom, thank goodness.  I feel much better about H2C after this - I need to make sure that this is the pace I do though, no getting carried away.  8 has to be my max!

In other news, for the first time EVER, had my pepper spray in my hand, the top popped, and nearly sprayed today.  We were nearly attacked by some horrible dog that came all the way across the street at us and was going crazy barking and growling at us and wouldn't let us pass.  It was scary and of course its owners were nowhere in sight.  Kasey and I counteracted each other by taking completely different tactics (her being "good cop" soothing and me being "bad cop" go home!).  Need to research the right thing to do!  Luckily we made it unscathed.

Then Kasey and bf made me a delicious salmon dinner!  But now its so late and I'm exhausted and the big presentation is tomorrow.  Wish me luck!

TT: 49:03   AP: 8:17

Splits: 8:01, 8:01, 8:51 (this is the dog mile, so the stand-off was only about 40 seconds but felt neverendingly terrifying), 8:01, 8:13, 8:37 (uphill at the end)

This. was. horrible.  Horrible horrible torturous horrible.  

Back-up a step, it started out great!  Beautiful day on the Oregon coast, didn't get out as early as I'd like (8am) and it did get quite warm (to me) by 11am.  Went on Jetty and beach back roads down past the mall, then crossed and came back and went out at the mall to East Devil's Lake road.  That was nice.  Hilly, but nice.  Secluded and really hill, but nice.  Went almost to the KOA at 101, did an extra loop at Sand Point park.  Did I mention the hills?  It was rolling hills continually at best, with a few nasty death-defyers at times.  Then turned around and came back since I don't have a death wish and therefore won't be running on that section of 101.  Came back to house up past casino and hopped barrier into fancy secluded neighborhood.  Ran on the beach for about half a mile before I realized what a horrible idea that was. 

So after all those hills, by 14 my legs were thrashed.  Felt like I'd run 100 miles.  Did I mention by this time the north wind was blowing me backwards?  So from 15 on was pure drudgery horrible-ness.  I wanted to curl in a ball right there on the pavement and call my mom to come get me.  Or just stay there forever.  I wanted to cry the last mile.  Am I getting my point across now? 

Total ascent was 2,300 ft. during this run. 

TT: 2:54:58  AP: 9:12

Splits: 9:39, 9:16, 9:39, 8:53, 9:08, 9:11, 9:02, 9:04, 9:00, 8:48, 9:18, 8:59, 9:02, 9:22, 8:42, 9:56 (walked for 30 seconds through the soft sand off the beach), 9:04, 9:13, 9:38 (walked up the last hill, I couldn't take it anymore!)

Walk on the beach with Mom and the dogs, 1.5 hours of tennis with Mom, then another walk on the roads with Mom and the dogs.  Great day at the beach!