Multnomah Falls Ride and Long Run

Saturday I did a group swim of 2000 meters and then we headed out for a long bike ride. We left the club and went over the I-205 bridge into Oregon and down Marine drive (top picture is a couple of weeks or so old- didn't bring the camera). Got into a long 12 person paceline and went at a moderate 21+ pace. Past Troutdale and up a 750 foot or so climb to Crown Point which is a viewpoint with a small building. Then down and down to Multnomah falls which is a 650 foot falls I believe in two tiers. It's a huge tourist attraction, so they had an espresso stand and an art sale going on and tons of people. After a small break we headed back up to Crown point and then the speedy descent to town. Saw lots of other riders and they all waved back when we waved at them. The weather was perfect- not hot and not cold and sunny, but not blazing sun- nice. Got back to the club and all four of my bottles were empty, something to remember for the half and full ironmans. Stats for the ride: 76 miles at a 17.3 average. Then six of us changed shoes and took off for a short run. We started out to do 3.5 miles, but coach Denise and I took a short cut after awhile because we had 13 miles planned for today. Anyway we did 3 miles or so - just ran for 30 minutes and stopped.
Today the weather had turned cloudy, but running in rain is no problem so off we went. It was coach Denise, another girl, and myself. We did a similar route that we did last week with a few differences, down to LaCamas lake and back through some woods on a trail. Lots of small hills and at one point it was raining, but the trees kept it out, then we came to a clearing and it was sunny and nice. Then out of the woods and it was cloudy again. Turned and went to the track near the club and did almost two miles circling the track while it poured down rain, but it stopped as we did the final mile back to the club. Stats: 13.75 miles at a 10:02 pace. That was a much needed run, last week coach Denise was surprised to learn that I had never run a half marathon distance before, so now I have and my half iron won't be such a shock. At about mile 9 the girls noticed my shirt had a red streak going down one side- bad nipple chaffing, luckily it didn't hurt at all.