Activity Route: -- Elev. Avg: 168 ft Location: Snohomish, WA Elev. Gain: -3 ft Date: 08/26/07 Up/Downhill: [+446/-449] Time: 07:36 AM Difficulty: 3.3 / 5.0   Weather: Mostly Cloudy   60F temp; 69% humidity   60F heat index; winds S 6 Performance Distance: 22.00 miles Time: 4:16:34 Speed: 5.1 mph Pace: 11' 40 /mi Calories: 2588 Notes Okay I raced a triathlon on Saturday, so why did I think running 22 miles on Sunday would be "fine"? Yeah, look at that pace. Stunning, huh? I mean yeah, my LSD pace is USUALLY slow, that's why it's called an LSD. But holy cow! My hips and knees hurt from mile 7 on! But I'd said I'd do it with my friend, Jenny, so I did. The last mile felt like the last mile of a marathon. I just kept telling myself, "This is what it feels like to run on tired legs". Yeah. It doesn't feel good! Other than that it was a nice run. Overcast, not rainy. We broke it up every 5 miles...restroom in Machias, Roy met us at Lake Cassidy with grape Gatorade and gummi bears, then again at Machias then home. We were at 21.95 when we hit the trailhead so we HAD to keep going. We shuffled past Roy and said "Almost done!" As soon as we were done I stretched some and we headed straight to the grocery store for veggies. I put peas on my knees and beans on my back...frozen veggies are the BEST for icing on the go! Changed in the car on the freeway (it's a good thing I'm a) small and b) not a heavy sweater). Spent the rest of the afternoon in Seattle. Did some walking, maybe a few miles, so my knees were thankful for that. Then went to see Young Frankstenstein. Amazingly I did NOT fall asleep (but it's a great play). Did not refuel well because my stomach was having issues off and on, so will make that up today. Map   Elevation (ft.)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 05 -0' 35 5.4 +0.3 -23 ft 2 10' 05 -1' 35 6.0 +0.8 +6 ft 3 10' 11 -1' 29 5.9 +0.7 +23 ft 4 10' 32 -1' 08 5.7 +0.5 +20 ft 5 12' 05 +0' 25 5.0 -0.2 +23 ft 6 10' 32 -1' 08 5.7 +0.5 +16 ft 7 11' 02 -0' 38 5.4 +0.3 +42 ft 8 11' 01 -0' 39 5.4 +0.3 +43 ft 9 11' 14 -0' 26 5.3 +0.2 +62 ft 10 11' 50 +0' 10 5.1 -0.1 +33 ft 11 13' 34 +1' 54 4.4 -0.7 +16 ft 12 14' 53 +3' 13 4.0 -1.1 -13 ft 13 11' 37 -0' 03 5.2 +0.0 -19 ft 14 11' 30 -0' 10 5.2 +0.1 -59 ft 15 11' 40 +0' 00 5.1 -0.0 -46 ft 16 11' 57 +0' 17 5.0 -0.1 -49 ft 17 12' 07 +0' 27 5.0 -0.2 -19 ft 18 12' 54 +1' 14 4.7 -0.5 -29 ft 19 12' 31 +0' 51 4.8 -0.4 -13 ft 20 12' 22 +0' 42 4.8 -0.3 -26 ft 21 13' 07 +1' 27 4.6 -0.6 0 ft 22 12' 49 +1' 09 4.7 -0.5 +10 ft end 12' 36 +0' 56 4.8 -0.4 0 ft Versus average of 11' 40 min/mi

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