I walked at least 4 times on the steepest uphill segments. I tried to keep my HR at or around 160 since I have a weekend race coming up. I stayed around 158-162 until the final sprint to the finish. Not my fastest time for this distance, but I accomplished my goal and got in a great hill work-out.

I started to get a cramp on the way down the big hill just past the half-way point. I realized that I probably didn't consume enough salt in my meals leading up to the race to be prepared for that crazy heat and all that sweating!

walked quite a bit, ate a banana and drank a little lemonade, tried cider, but couldn't handle it


The heat and my upcoming race.


This was a very small local race and a tough course, but definitely a great training workout. A friend of mine who ran turned the wrong way on the way back. I guess the volunteer at the corner didn't notice and didn't stop her. The field was pretty spread out, so it helped to know the area and the course.