Training recap for the week

In case you're interested.

Last Saturday I ran with the group on the Snoqualmie Valley Trail. A slight incline the whole 11 miles. and for fun I kept up with Ty for 8 of them.. At her blistering 9:00 pace. Fortunately I was able to drop down to a more humane pace for the last 3 miles.

Tuesday night we joined the group for a FUN workout. After a short warmup (it was 80 degrees out at 6:00pm) we did 3 mile repeats on a tough/hilly course in Lower Woodland Park. A route I studiously avoid on my normal running days. AGGGHHHH it was hard ! Gina's foot was feeling good so she joined in on all the fun.

I did a 7:52, 8:12, and 8:22...... oh and the goal was to run them all at same effort/time. That didn't work out so well. My chest was burning.

The big problem with a 6pm workout is that it TOTALLY INTERFERES WITH THE COCKTAIL HOUR .

Wed. I went to the pool for 30:00 of lap swimming. A minor miracle in that I had the lane to myself for most of the time. At first some guy was thrashing around. Hard to tell when/if he was doing backstroke or crawl. I think he was flipping. But jeez, minor tsunami each time we passed each other. But then he was gone !

Saturday morning I'll go join the group up at Tiger Mt. for 12 miles (6 mile loop twice).
Check out the warnings that Coach Lesley puts on the workout agenda. Cracks me up. But really, why leave the city???

Cougar
If you come across a cougar, stay calm and keep your eye on it. Back away slowly, making yourself as large as possible (hold arms over head). Don’t run or turn your back. If the cougar follows or comes toward you, respond aggressively. Make eye contact and make loud noises. Grab sticks or rocks for weapons, but try not to crouch too low when picking them up. If the cougar attacks, fight back. Make sure you keep the animal in front of you and convince it that you are a threat rather than prey. Use anything you can get your hands on as a weapon and go for the face and eyes.

Bear
If you come across a bear, keep it in view, but don’t make eye contact. Back away slowly, don’t run unless you know you can get away (which is unlikely since bear run as fast as a horse and can climb trees). If the bear follows you, drop a bag or piece of equipment to distract it (only drop food as a last resort) and continue to back away slowly. If the bear goes to its hind legs it is trying to scent (identify) you – talk softly and keep backing away (always keep the bear in sight). If the bear gets aggressive (including jaw snapping, head lowering, ear flattening, woofing sounds or growling), try to determine its intent. The bear may be acting defensively if you’ve startled it or if it is protecting cubs or food. Waving your arms and talking in low tones while backing away may help the bear identify you. Sometimes a bear will bluff its way out of a situation by charging and veering at the last moment.

If the bear is not bluffing and shows predatory behavior such as following, showing interest and unprovoked attacks, you have to change your approach. Always fight back - jump up and down waving your arms and yelling. Try to look as big as possible, and never play dead (it makes you easier prey). Black bears can climb trees so stay on the ground.