Week ending July 22 (taper?)

July 16 - July 22

Monday july 16: no run

Tuesday july 17: hiked bear creek; about 5 km's. We went up the trail on the one side and then decided to swim in a deep area of the creek, which was then followed up with the brilliant decision to come back down the creek. Only problem was that we both had forgotten just how big the waterfalls were. Further to the top of the creek was the smallest (about 5 metres high) and right below that was the bigger (about 30 metres high). We actually stood talking about trying to get down the smaller for ten minutes, not knowing how much bigger the larger was. I'm quite glad I won the discussion and we turned back... only to try and scale the cliff face instead of just going back teh way we came, that was probably equally as scary as we had wet running shoes on, and there was crap for handholds on the rock climb.

wednesday july 17::

am: 42.3 km road bike around town in 96 minutes

pm1: 8.1 km mountain bike on the greenway to meet up with the pace group

pm2: 10.9 km trail run in 62 minutes. Pace workout; 10 minute warmup, then did sprint pyramids, then cool down.

pm3: 9.5 km mountain bike home from pace run

thursday july 18: rest day: I had intened on running Little White mtn, but wednesday kicked my ass a bit, and it was way too hot out.

friday july 19: Little White! I parked my car at the parking lot near the top of little white fsr and biked to the bellevue trestle, then hiked/ran to top of little white, a little bit along the ridge and back, then biked back to my car. It was cool and cloudy, so great for running. There was still a little bit of snow at the top, so on the way up it was still a little mosquito infested, but thats alright. One of my favourite runs. Biked 13.6 km, ran 22.5 km with 1,116 metre elev gain.

The summit of Little White

A few shots of the valley from the top of Little White

Bellevue Trestle

the cliff face at Little White; lunch on top!

One of the two big reasons I'm no longer comfortable driving on the KVR

Saturday July 21: Okanagan Mountain Summit run with pace. Ran the divide lake trail to the summit and back. Another beautiful day. I tested perogies as a on the run food this day, seemed to work. Ran 28.2 km with 1,562 metre elev gain.

At the top of Ok Mtn beside Divide Lake

after running I stopped at the bike shop to pick up my road bike; so I couldn't resist going for a quick 14.2 km ride through the hills near home.

Sunday july 22: biked 15.9 km to knox mountain (uphill), then a short 4 km run to test out new shoes (mountain masochists, I like!) and then rode 12.6 km home (down).

Weekly totals:

Bike: 116.2 km

Run: 70.6 km with 3,127 metre elev gain

Total time: 14 hours 55 minutes.

Next week I'm going a 50 mile race, didn't really do much of a taper, but I didn't work this week so I guess I got more rest day. Overall, a fantastic week. I hit the summit of three of the local mountains and it was good.