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October 28, 2004
night time running
i left work early today -- & curled up on the couch with my two "pupppies"-- two hours later i woke up to the phone ringing-- it was just about time for me to get ready to meet up with my larkspur friend for a run--
we met up at ross commons...at 5:45...we knew we'd have a little bit of light...but not for long...we hit the trails...and ran up shaver (the main fire road)..the moon was starting to bust out...it's been beautiful...it wasn't too cloudy...so the full grander of the night sky was possible...we decided to cut down into deer park...and run back along the winding roads of fairfax, san anselmo and ross...
we took one wrong turn and we ended up on the top of a ridge--dead end...in front of someone's gated driveway (we had already been climbing for 5 minutes or so...it wasn't easy to turn around..and go back downhill to find the correct route)...we decided to try our luck and see if we could find a staircase that would help us cut the route a bit shorter and avoid backtracking..--we got lucky---about 1/2 mile down or so..we found an old staircase...that connected two ridges...we plunged down the steps and made out way down to forest st/ave ?..which kept us out of the main traffic and along a great narrow road, rich with interesting houses built on the sides of the small ridge...with a canopy of trees overhead ...we had the road to ourselves...no cars crossed our paths the entire way... it felt like the perfect running movie set...but it wasn't...it was just another one of the roads we get the privilege of running /walking/ commuting down daily..
we finally made our way via the quaint san anslemo down town area...and by this time we had picked up the pace... we were also nearing the end of the run...the finish was less than a mile away...
as we finished up our run we decided to meet up again next week...and keep up the night time running...it's motivating and a nice break from early morning runs...
we ran for about 69 minutes...we figured it was at least 8.5 miles...
Posted by liz at 08:07 PM | Comments (1)
October 27, 2004
early morning run
well we (my brother in law and i) met our larkspur friend this morning for an early morning dark run via town...we hit, splashed, ran through many puddles...unable to see them in the dark...along the way...we ran an easy pace...and ran for just about an hour 59:29...i was a little sore/tight from the 400s...but it felt nice to get an early morning run in...
the rest of my day is super busy...a xc meet this afternoon--followed by a marathon binge grading session of ap essays ....wow
more later
Posted by liz at 08:06 AM | Comments (2)
October 26, 2004
Hoo Koo Koo / Halloween Intervals...
Today was a pre-meet easy run w/the xc team. We ran "Hoo Kui Koo" (sp)(~28 minutes or so) up on Crown road...we ran nice and easy...the run starts off on a wide fire road...with great views of the bay, east bay bridge...some days you can see mt. diablo...below is baltimore canyon...above is mt. tam...as you travel down the travel...the trail gets more tree covered and about 1.2 miles or so...down the trail you have the option of going zig zag wide up the fireroad to rollercoaster trail...which gets its name b/c its like a roller coaster...up and down...once you reach the first single track trail...you take a right and go flying down...via a beautiful narrow...lush pacific forest...on rain-ie days..the water runs loudly and a wet woodie smell just jumps out at you... (this morning it rained quite a bit...so we took advantage of the damp woods today!!!). half the team went to jamba juice after the run..(it's a pre-meet ritual)... the other half went back to school early...
tonight the local running club was hosting its 3rd or 4th or 5th annual halloween track workout...my twin sister MARY started this little tradition a few years ago...it's so fun! everyone comes dressed up...in costumes....there are prizes for the best outfits and candy bags or apples for everyone after the workout...the workout is typically spiced up...so relay races...or a grab bag workout..where you put out of a hat...what your next interval might be...(there's a range of course...but it's mysterious and fuN!!)
tonight's workout was 10 x 400s Relay style. the pairs were handicapped so to speak..so that collectively we could be competitive with one another...the crazy twist was that instead of a baton...we had to carry mini pumpkins and exchange those at the start/finish line!!!! it was really quite fun.
i ran to the track from school... dressed up like a skeleton. my outfit was designed for an 11 or 12 year old so it was a bit snug on me..i felt like i was in really tight biking shorts or something...but i just used that snug really as motivation to work hard.
i thought i'd only run 8 x 400s since i haven't been very consistent lately...but i was feeling good and having tons of fun...so i did all 10...i ran 91, 85, 84, 84, 81, 80, 79, 78, 77, 76. i haven't run sub 80 400s in a while...and these felt pretty good...the 85/84 s felt especially smooth... all in all it was fun and a good confidence...get back on the horse...get back on track type of workout...
i'm going to try to make the san rafael tuesday night track workouts EVERY WEEK between now and the december holidays...i think this consistency and social outlet will be really good for me in all sorts of wonderful ways...
more later skaters
Posted by liz at 08:03 PM | Comments (2)
in/outs with the team
today in keeping with my moderation theme (cutting back on training a bit)...i just ran with the team at practice. we warmed up around piper park and then ran 2.5 miles of in/outs. we would run 400m at 5k pace and tthen continue into a recovery jog for 400ms. We ran the 2.5 miles nonstop just running fast, easy, fast , easy, etc. Everyone seemed really tired at practice....We'll keep the rest of the week as easy as possible...it seems like a stressful week for kids here at school....
Posted by liz at 08:08 AM | Comments (1)
October 25, 2004
weekend adventure moderation runs
well-- i had two plans for saturday-- if i felt good (better) i would head down to mountain view and run a 5k and if i didn't feel better i would wait...and run in the wee hours of the night with our disbanded relay team.
turns out...i felt pretty bad all weekend. just tired, sore and stuffed up. i think all of my work, busy days, running is / has caught up to me. i decided to listen to my body and do the minimum all weekend. for me this type of task can be challenging.
after a saturday evening of pumpkin themed fun (pumpkin curry soup, pumpkin bread, pumpkin seeds , pumpkin sorbet and pumpkin carving) with friends at my house...i took off at 10 pm to meet my disbanded relay team (we had to forfeit our participation in this weekend's 199 calistoga to santa cruz relay due to injuries and sickness) to partake in an alternative "relay" midnight full moon weekend adventure. it was kind of like our consolation prize.
we met up at school--and then vanned along the course-- cheering for relay runners---watching the excitement--laughing and talking. once we arrived in san francisco ...20 minutes later...we headed to the presidio and went to one of the most beautiful trails...it's about 1.5 miles or so...and it runs from the presidio golf course to the cliff house...it parallels the ocean...you run on wonderful single track and fire trail like roads high up on bluff....the trail is riddled with lush trees, staircases galore, fun little deer like trails...that might take you for an alternative adventure...and just amazing views of the marin headlands, the golden gate bridge, the bay and the pacific ocean.
since it had rained most of the day saturday the full moon was blocked here and there by fast moving clouds... the cloudy full moon night created a really moist halloween heavy adventurous atmosphere...we used a few flashlights for the tree covered areas but we also managed without flashlights for other parts of the trail. the entire trail run was full of adventure. we took turns -as it turned out--running up ahead and jumping out of bushes scaring one another...when we made it to the cliff house we decided to race down to the ocean and dip out hands into the pacific just to say we did...
we made our way back to the van...along the same path...laughing, having fun the entire time...sprinting the final stretch along the road to the van... we capped off our night time adventure with a trip to Mel's diner... we indulged in french frieds, shakes and soda pop.... good times ...indeed!
on sunday i spent most of the day in clayton...with my sister and brother in law. we ran with our dogs (a weimerainer and whippet...my border collie alas didn't make it...but would have LOVED the run...) the run was absolutely awesome... we ran easy..and that was perfect...we ran about 4.5 miles or so...
we ran out to the trails...via cow fields....up and down huge california golden hills....with majestic views of mt. diablo, rolling skies and little foothills....the course finished off...along the creek path...for a nice flat fun finish. i definitely plan on repeating this course the next time i am in clayton...
Posted by liz at 09:06 AM | Comments (4)
October 23, 2004
hitting the wall
friday afternoon we went out to bon tempe lake with the xc team. this is part of the big water district...the water runs down mt. tamalpais and hits these beautiful huge basins (reservoirs); the area around the lakes are designated as open space, hiking trails which is awesome...(in some parts of the country you can't even walk around reservoirs...they are gated and off limits).
half the team ran around the small lake--lagunitas...and the other half ran around bon tempe. the run is maybe 4 +++ miles..or so... the course consists of a sunny side and a shady side. nearly the entire run is on single tracks and the course rolls up and down the contours of the lake edges...it's a great run to do anytime...when you feel like running fast...it's exhilarating, engaging and hardly forgiving (b/c of all of the rolling hills) and when you are just beat..you can't help but be inspired by the wide open space, the moutain's reflection in the water, the line of cormorant like birds along the dams, or the majestic accipiters (hawks) up above...
our group took off...there were about 10 of us running in a row...we talked the entire first half... when we hit the dam...we ran into the start of a local xc race... i wondered where their race was heading....at this point the first pack took off and ran ahead of us... i slowed down to run with some of the kids in the 2nd pack... it was when i put on the breaks...that a wave of nausea hit me. running slower helped...but talking to my co-runner (one of the girls on the team) helped even more. the talking distracted me...
i decided after the 35 min. easy run...that i had to take it easy this weekend... i was originally supposed to compete in the 199 mile relay race from calistoga to santa cruz this weekend(12 people run 3 legs during the course of 24 hours or so)...but our team fell apart (injuries, sickness) at the last minute... after i realized we couldn't compete in this relay event..i considered running a 5k xc race down in mountain view...but again...any ambitions of running hard this weekend we're extinquished after feeling sick again...it almost felt like the 1/2 marathon feeling again...?!!! so i'm not sure what's going on with my body...
tonight a bunch of us who were supposed to do the relay are meeting up at 10 pm to cheer on other teams who are running the relay...we may go for a moonlight run as well (Really easy) and then we'll cap off the night with a good old fashion pit stop at an all night diner. it should be a fun way to make the best out of a disappointing situation (having to forfeit our entry in the relay)...
Posted by liz at 05:17 PM | Comments (1)
October 21, 2004
400 relays w/the team
well today we went out to college of marin--we shared the field with the football team..and the track with a few pre-season college tracksters...
we had 8 teams of 2 . 4 boys teams, 4 girls teams. I'm not sure where so many people were today at practice...i think some kids are really overbooked, overworked, overtired at this point in the year---
i decided to help fill a team...i ran the mile warm up with the kids. then i ran 4 striders with the group it was funny...b/c i was thinking after the striders....gees i never run my strides this fast...and almost immediately after i thought that one of my track runners (who i talked into running xc) came up to me and said...gosh we run these so much faster in track--these seem slow. in only my own liz centric...29 year perspective...i thought..Wowzers...i can't imagine personally going much faster on a strider...! :)
it was a good thing though (to see another perspective).
my partner was running between 87 and 90 for all of her 400s...so that was my rest interval...by the middle of the workout....each runner ran 6 x 400...the order & positioning of runners was such that....by the last 100 m i'd catch a big pack of runners... i like coming from behind...so that was fun...my splits: 1:25, 1:22, 1:23, 1:21, 1:20, 1:21....
i felt really good aerobically... my legs were a bit tired coming into the workout ...from my two runs yesterday...but all in all...i think running with the students this week...not worrying about my times...just effort and just focusing on making running even more fun...has really helped me get back on "track" so to speak...
i had a few extra minutes after lunch today...so i read via my quote book...and these were the ones that i kept thinking about while i was cruising via my 400 workout with the kids... i love "the earthly chance" one!!! :)
"Never really give in as long as you have an earthly chance." Alf Shrubb
"The credit belongs to those who are actually in the arena, who strive valiently; who know the great enthusiasm, the great devotions, and spedn themselves in a worthy cause; who at their best, know the triumph of high achievement; and who, at the worst, if they fail, fail while daring greatly, so that their place shall never be with those cold and timid souls who know neither victory nor defeat." Theodore Roosevelt.
More later
Posted by liz at 05:10 PM | Comments (2)
October 20, 2004
2 x 57 minutes
well i was out there this morning in the dark
and then again in the evening in the dark
it just worked out that way...
i met up with my usual larkspur running friend @ 5:45 am and ran the same course we ran on monday ...57:03 it was incredibly damp and there was a little bite in the air...not an east coast chill at all..but just an early california...gotcha bone chill thing-- we ran on side walks and the dark roads the entire time --it wasn't too bad waking up early again...maybe i'm getting adjusted to the short days--
this evening i met my other larkspur running friend and we ran a very similar course (we ran for 57:13 )...along the sidewalk and the dark roads...our pace was a bit slower than my am run--but that was perfect...it was mostly a catch up - gossip --friendly social run
well more later skaters...
Posted by liz at 11:44 PM | Comments (1)
October 19, 2004
Classic XC workout / practice
we took off in the school vans today around 3:30...our load (numbers) was a bit light due to the scattered rain storms all day...this was our first rain-ie school day...so not many students are aware of the rain protocol...the deal is...we run every day...rain/shine you name it...we'll try to make the best of the situation
the plan was to have the team run 4 to 5 half mile repeats in piper park. the park is pretty typical...baseball fields, soccer fields, a playground, a community garden, water fountains, restrooms, a gated dog park section...plus an awesome winding ,ever so gently rolling, partially tree covered cinder trail path that circumscribes the all natural (we have our share of artifical recycled grass playing fields out here) grassie playing fields...this is quite the "find" in terms of planning xc workouts... many of the local coaches take advantage of this trail...and some days our paths all intersect and it can seem like a real circus...but i love it...b/c it exposes our athletes to other programs, athletes and routines...it's just a great atmosphere!!!
so...after our 2 lap ~ 1 mile warm up...we hit the all natural grass that parallels the trail for some striders. i could not believe it...we took off for the first strider and we left 1/4 of the team behind... they would not/did not want to run in the damp grass---ESPECIALLY after seeing us with our spotted, speckled t-shirts and our muddy legs and arms ...! they just watched us run the first two...it was pretty funny... (i informed our rebels..that they still had to do striders...try the cinder trail, i yelled!!!)
those of us who ran all 4 muddy striders literally soaked up the fun, wet, grassie adventure...
my legs didn't feel too bad...so i was kind of looking forward to running with the team. typically for workouts i just time.
my co coach also ran w/the team...today
we got to the starting line--(which isn't too far from the finish line...within 100 meters...the entire loop...is probably 900ms or so long..) and began our first 800. a few boys took off and i ran with our girls pack...running 3:15 pace...it felt really comfortable and fun to run w/the girls. we made our way via puddles, around the trees and to the finish line as a big pack of 6 girls...it was great...
our next two 800s were right around 3:15...with a few of us...running 3:02s or so for the last couple... the post rain atmosphere was very nice...the sky was still very cloudy and dark...and the temperature was cool (not cold at all)...just kind of damp and t-shirts and shorts comfortable...
we cooled down for 1 mile...and i called it a day...!
i'm still feeling optimistic--about training for the marathon and maintaining my schedule...however i am going to really try to listen to my body for the next two weeks...and not over do it. (typically I might have gotten up early and gone for my own run this morning...but with my recent experiences...i just didn't think that would be the best option!!!)
more later....
Posted by liz at 09:22 PM | Comments (2)
October 18, 2004
My "Big" Comeback...
Well I think I'm starting to mentally recover from my race on Sunday!!!! Thank you Blondie (I am doing too much this fall-overcommitted, etc), Alison (I'm feeling much more positive today!!), Leilani (happy belated birthday...and there'll be more races in the very near future!!), jenandmats (I LOVE the star wars fun fact!!!! now I want to go back there...and stay the entire week...), Maribell (Mar, Mary, haploid--I told you --you already sound like the best coach ever---someone should recruit you now!!!), Beth (your Columbus marathon experience sounded really tough--the conditions sounded so challenging...your recap is absolutely humbling though--and just reminded me of what a tough, strong runner you are--!!), Meghan (i really like that expression "running like a goddess"...it's really beautiful...thanks!!!) and Dave (i didn't even consider "exposure" but that's a really good point!!) for all of your words of encouragement, solidarity, analysis and perspective... thinking back on my race and "listening"/reading everyone's comments...i think about one of my all time favorite running writers, doctors, philosphers (i wonder how many people fit that description???)...george sheehan (in high school i read every single one of his books, articles, essays...i just absorbed it all...)...george sheehan ( I have hundreds of his quotes written down...they are not exactly memorized...they just cover my old running logs, etc...) once said, "No matter how old I get, the race remains one of life's most rewarding experiences. My times become slower and slower but the experience of the race is unchanged; each race a drama, each race a challenge, each race stretching me in one way or another, and each race telling me more about myself and others." I think this race certainly met all of those conditions...!
It was funny too...because on the ride home from the race I was thinking...oh my gosh...in a few hours i'll be filling in my "elitewomen" blog entry...detailing a not so elite experience...of course that was my really negative talk...and then...hours later(30 hours later..or so) i realize (through my internet running friends, time, space, reflection) that although my time wasn't markedly impressive--the experience is now mine and enriches me in some ways-- and separates me no more than a PR race from all runners... we all have our ups/downs!
So I got back on the "Horse" today...
I got to work at home today (comment day/"report card day"...for us teachers...). Despite the fact that I could have slept in...Cosmo my little whippet woke up at 5 am...and just her little scratching at the door...(she wanted to go outside ...i guess) inspired me to meet my friend in larkspur for our usual monday morning (5:45 am) run...
I felt rested from a very good night's sleep...and the 57 minute run in the dark...didn't feel bad at all. I actually felt pretty good. The only kicker was that nearly the entire run was in the DARK....! Isn't there anything I can do (drop coins in a fountain, donate time/energy to a daylight "cause"...) to keep the days from getting shorter???????
I wanted to keep the early morning run under an hour...b/c originally I was planning on only doing 1 recovery run with some girls on our xc team...!
Right after my early early morning run I met up with the two young runners. We decided to head over to Cataract Falls...with Sunday's Rain...this would be a great opportunity to show off this great trail and these absolutely stunning water falls (two of my friends were proposed to on separate occassions on this trail...I tell the kids I coach this all the time...and some of them have a new tradition...of "proposing" to one another w/grass rings every time water falls from a high place...while they are running...it's really really cute..and reminds me of how playful and fun running can be and is!!!)!
The trail lived up to all of our expectations. Although it's still early in the season--and there wasn't a lot of water---there was just enough water and dampness to bring out all of the greens (mosses, trees, ferns, reflections on the water), smells (decaying leaves on the ground now covered in an overnight water residue...) and sounds... a quiet trickle kind of showed us the way...as we climbed up the 2+ mile trail...that was lined with staircases made of trees, wooden bridges, rocks galore and hundreds of colorful crinkled up fall leaves... we chatted nearly the entire way up...stopping at different vistas to observe the newly forming pools of water--i pointed out that these little pools in a few months would be practically lakes...once the winter rains came...and a return to this same trail was a must..in our future...once the real rains come and don't go away for awhile...the entire run changes...and becomes much more of a sound experience!!! at the top of our trail...near a picnic stop...we regrouped and headed back down the trail. downhill was a bit more slippery and required more of our individual attention...we tried to stay on 2 feet...and make our way back down to alpine lake...where the car was parked. we did that...none of us slipped at all...and all of us...were just beaming...b/c the run was just that good.
10 hours later...the soreness has now set into my legs. they weren't sore yesterday ...and they didn't bother me at all on the runs today...but now i can feel the full impact of my racing and running...i'm going to take the rest of the week easy...until i start to feel rejuvinated...
tons more later
"Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were younger the mind could make you dance all night, and the body was never tired...You've always got to make the mind take over and keep going."
- George S. Patton, U.S. Army General and 1912 Olympian
Posted by liz at 11:54 PM | Comments (5)
October 17, 2004
What Happened????
Friday I ran for about 50 minutes easy with the team. We ran the alternative pumpkin loop backwards... The pace was nice and conversation was great. We took the high ridge trail on the back of the loop and we could see the lake shining through the tall skinny trees...it really was a nice perspective...being high up on the ridge ...watching the sun start to set...and the lake dance!
I took Sat. off-- just to really seal my taper for the week. I did pick up a good luck charm from my swimming, sewing, art friend...it's the coolest oddity...really...a little baby doll traped in a plastic mini pocket book...with a linked chain as the strap for the pocket book. i kept it in my coat pocket...with the hopes that this would add to my success in the half marathon...
Today was the race. It was up north in Humboldt county. we left for the race late saturday...(a local running friend and I)...it took just about 3 hours to get up north... I woke up this morning feeling pretty good...no major pains...my legs felt great... The only catch...was that...it was raining...! But the rain did NOT take away from the tall majestic beauty of the tall redwoods....i think the rain brought out the redwoods' beauty even more...
i warmed up with some friends--again feeling great--we all conspired to run 6:30s for the first half and then try to pick it up...that sounded like a great plan.
the race took off...the first mile was a tad fast (but rumor is the mile markers are a bit off...so who really knows...)...6:19 first mile...i slowed it down a bit...the entire first half felt great...under control...and right on... 6:35, 6:31, 6:28, 6:31, 6:24... i hit the turn around...only to have two of my teammates, my impala coach and another friend of mine...catch up to me...and pull me into their moving pack-- i thought this is great..the pack will really motivate me on the way back...i love doing long races w/a great pack..it's so much easier!!! ...our next mile...was a bit slow...6:54...again someone mentioned maybe the measurement was off...then the next two miles were right on 6:30, 6:30...and then the pack started to pull away... step by step...i started to fall apart...my arms felt numb and my head clogged up...i felt like my breathing was on SUPER loud volume...b/c i was so congested ...every sound was vibrating via my head...my legs however still FELT awesome..i kept trying to get my legs to do ALL the work for me...but my arms, chest, and head were dragging way behind...i felt like the rest of the race was in slow motion...i spent the time...debating to myself...should i drop out, why do this, what the heck is happening to me, am i sick, do i have a virus, is it worse than that...do i have a disease....mingled between every one of these self deprecating, negative thoughts...was come on liz you are so strong, this is a mere training run..., keep looking ahead..., make a big come back..., your legs and heart are so strong...you can do it...., i really tried to balance "the talk" in my head...i finished up with 6:55, 7:12, 7:06 and 7:33 and some change...to finish in my all time (3 tries) slowest half marathon...1:28 and some change...! i was really disappointed...of course my super negative side..said RETIRE NOW....but then my cheerie optimistic side...said...oh you got the worst bad race over with...no matter what everything from here will feel easier....! again...i tried to sandwich "the talk" my mind was having w/myself...
about 30 minutes after the race...i nearly passed out...i was so sick..i lost all color in my face...and i had to sit down...and recover...i m not sure what happened today...but i'm willing to give it another try..in 3 weeks and run the clarksburg 30k...(a much more conservative pace---7:10-6:50)...and see where i'm at then...
maybe i tapered TOO much...maybe i'm doing too much (work, extracurricular, running, etc) and my body is run down, maybe it was just a bad day..., maybe in a year...i'll look back on this...and it'll be the best race of my year!!! ahhhh..no i hope not...but you never know right...it's all about perspective...i should embrace every opportunity that comes my way....maybe i am coming down with something...a cold?!! who knows???...maybe it was just my turn to have an off day...
who knows...
there will be many more opportunities for me down the road...i'm going to keep plugging away and see what happens... for now i've got to physically and mentally get my game back!!!
more later!
Posted by liz at 05:39 PM | Comments (11)
October 14, 2004
a couple more tapering runs
wed night i ran with my swedish swimming friend. he hasn't run for a couple years...so we took it easy. i talked the entire time...and i think i roped him into talking a lot more than he would typically talk during a workout or a run...but it was a great opportunity to get to know him better and to recover from a long stressful day of work (went in early to work...went non stop all day...and then our xc team had a meet in the city!) our run ended in the dark...which made negotiating the trails a bit more difficult...but it was fun!!! :) hopefully there will be more runs for us in the future!
this afternoon i ran 3.5 miles with three of the girls on the xc team. we ran in china camp. the loop was so peaceful and pretty. it really was terrific. the 4 of us talked the entire time. after another stressful long day at work...i was really happy to just be free--running outside--exploring the world--getting to know three people better-- we could see the bay to the left of us for most of the run...the tide was a bit low--and along the richmond coast an orange haze just screamed across the sky--suspended there in mid air...for us to set our gaze upon-- we finished our run and i just thought...now that was forgiving & rejuvinating...a great way to put a cap on a busy school day!
More later
Posted by liz at 10:23 PM | Comments (3)
October 13, 2004
Tapering...
Tuesday and Wednesday
both easy days.
on tuesday i ran about 20 minutes with the team via the bay trails. they were having a pre-meet day run...nice and easy on the flat trails. the sky was very hazy and the air quality was poor due to the fires up north (napa area--i believe)...i was feeling really tired...from my general lack of sleep...and i think my long workout (run + pool workout) on sunday...
after my run w/the team...i hit the track and did an abbreviated track workout... i ran 5 x 400s with 90 sec. rest... nothing crazy...i just ran 83, 82, 81, 81, and 78 . it felt pretty good...but when i was done i felt
very tired.
this morning i got up early and ran w/my larkspur friend. due to lack of time...we cut it short and ran just about 5 miles....we ran nice and easy...it was dark the entire run...i'm still not down with these shorter days...but what can i do? later on tonight...i'm running another 3 miles very easy...after our high school xc meet....
tomorrow i plan on running 5-6 miles easy followed by some striders....
friday will be an easy day...
saturday another easy day
and then the big half marathon...
i m anxious to see how i'll do in this event...i feel like it'll be a realistic window ...helping me really set a realistic goal for the phoenix rock n roll marathon that i hope to do in january.... we shall see!!!
more later
Posted by liz at 01:38 PM | Comments (5)
October 11, 2004
Weekend update
A few weeks ago I was planning on running a XC race this Saturday...but after looking at my training...and reviewing my goals...I figured I was better off getting in another quality Sunday Long Run.
Saturday I ran with the dogs. The usual Ridge Dog Run. I ran up via the streets...the hidden sidewalk/staircase route...I ran for about 55 minutes with the dogs and then pool ran for 40 minutes with some of the high school xc runners. I took it easy with the pool running b/c I really dddn't want to be too tired for my run on Sunday.
(My brother in law...had an AWESOME 50 mile race over in the east bay on Sat...i was so impressed with his tenacity and athletism ...to jump into such a tough race...after having some trouble with his back... and preparing conservatively...all in all for the event...never the less he and all of my ultra friends just took home all of the prizes and awards and really put on great winning performances....!!!! their efforts & success provide me with tons of motivation and inspiration...to just keep going...)
On Sunday I ran for 2 hours and 38 minutes. It felt great to be out there that long. I ran all over Mt. Tamalalpais. I ran with a fellow Larkspur running friend...we started off in Ross Commons, ran up Shaver, down to Alpine...then up to the North Ridge/Rifle Camp of Mt. Tam...and then came down the North Side of the Mt. The temperature was perfect... It was a beautiful northern california fall day... some leaves were on the ground...the air was crisp...and cool... and the views were out of this world. We had views of the bay, the city, the watershed district.... our pace was easy...so we were able to check out every new landscape that caught our attention...we talked non stop and even though I felt very tired on the uphills (which was nearly the entire first 2/3 of the run...) the run flew by...and after the run i felt really good.
Later on Sunday night...after shopping all day (which wasn't as bad as I thought it could be---i'm not the best shopper...i tend to hate shopping...)....my husband and i went swimming with some of our swimming friends. everyone else actually did laps...i just did some really easy pool running...for about an hour. i didn't realize how tiring pool running was...after doing a long run...when i got out of the pool i was drained...
After staying up very late last night---i went on a cleaning binge...and just started cleaning everything...the stove, the floors, behind the flour containers, etc...i was out of control...-- i somehow still woke up pretty early.... i decided since i had the day off..it was just another great excuse to take the puppies on another dog run...plus it would be a good reason for me to take it easy..i really want to make sure i taper this week and fully prepare myself for the half this sunday.... the run with the puppies was relaxing and fun...we did the same ridge run that we ran on saturday. when we stepped out of the house...there was a poignant fire smell...i was at first worried that there was a local fire...perhaps on the ridge or over in the water-shed area (it's prime fire season right now in northern california...)...well i didn't see any warnings to stay off the trails at the trailhead..and i saw other walkers/runners and dog owners out on the trails...so we kept going along the trails....the entire time...taking in a smoky , burning smell... i have to find out whether it was due to controlled burning in the area...or if there was indeed a wild fire...
well more later...
Posted by liz at 05:43 PM | Comments (1)
October 08, 2004
friday tempo run
well i took thursday off....due to a crazy packed day....i was going nonstop...despite the busyness of the day...i was able to enjoy a few moments...our high school girls team...ran in a huge all league race after school in golden gate park. our top runner, only a freshwoman, won the race overall!!!!-- that was awesome...and then our next 6 runners all finished within the top 33 runners!!! they ran in packs...their last mile across the board was their best...it was just awesome. they placed 2nd overall in the league...our best finish ever...i was so happy for them. our boys team ran well too despite the absence of three of the top guys....our top guy placed in the top 10 and ran 1 minute faster than last year!!!
today i went for a tempo run at lunch. (51:30) i ran the elbow loop plus the crossroads loop. the elbow loop is 4.6 miles...with at least one major 1 mile climb...and about 1/2 mile to 3/4 mile section on the trails...you have to negotiate traffic and lights...so it's kind of like a city run...but believe me...it would be more like a suburban run/country run to most folks...anyhow i ran the elbow loop in 30:26...i think i did this section a bit too hard....as soon as i hit 5th ave...and i was starting the crossroads loop...there was a major headwind...and i just felt beat...the next mile that i could time slowed down to 7 minutes...then i ran 6:55 and then I came back for my final mile and ran 6:12...but i was working very hard to finish strong...i'm not sure where this puts me in terms of being ready for next weekend's half marathon. while running the elbow loop i felt really confident...but then the 2nd half i started to worry...i hope i don't hit the wall next weekend...i'm driving close to 3 hours to run this race... and i'm leaving the puppies and my husband behind...so it's an investment in many ways...i j ust want to have a quality race so that the taxes (being away from home, driving a long distance, etc...) pay off in the long run...
about an hour after the tempo run i went out to the trails and ran the pumpkin alternative loop with the xc runners...the course is so fun and very beautiful. we ran easy...it was a recovery run for all of us. it's about 6.5 miles...you run 2.5 miles out on a fire road...then take a zig zag trail uphill for about a mile (pumpkin section)...and then we took a beatiful ~1.5 mile single track trail...down the other side of the ridge....only to have sweeping views of mt. tamalpais, the lake district, and the rolling foothills of mt. tam...it was just so pretty....i think everyone got carried away here and there...the scenary was just so inspiring...
i'm off now to take my friend to the airport
i m tired from the combination of runs today....but all in all it feels good
more later
Posted by liz at 02:57 PM | Comments (1)
October 06, 2004
morning run
this morning i met my larkspur running friend. we cut the run short...i had a 7 am deans meeting at school and luckily she is tapering for a 50 miler this weekend...so it worked out for both of us. we ran about 5 miles...38:30. the conversation flowed and the pace felt nice and easy.
as the days get shorter and fall sets in... i start getting worried about how dark our days will be...each day just keeps getting shorter and shorter....i don't get full blown depression or anything in the winter...but i certainly long for the summer days, hours of sunlight, and all the benfits that longer days bring (night hikes...getting carried away in play...trying to squeeze one more thing into any already full day...just because...)...these days waking up in the dark and running in the dark...nearly the entire run...i feel a bit uneasy...i feel like i'm stumbling via the morning and when i return to my house after an early morning run...i wonder if i even went out running...it was such a fog...my steps fall awkwardly on the ground...hoping that i'll land safely....and then i gear up for another step...again hoping i won't slip and fall and ruin my entire winter...by being sidelined with a silly injury that i incurred on a dark winter morning.. i guess it's just another season....full of adventures that only dark cold california winter mornings can bring... don't worry this won't be my only rant...i'll keep complaining...but i'll also keep getting up ...i'll keep doing the same thing....i'll keep stumbling via the early morning night. just to visit with friends and get a run in before the busyness of the day starts....
more later...
Posted by liz at 07:58 AM | Comments (4)
October 05, 2004
pm run w/the team
this afternoon i got in a 2.7 mile run with the girls high school xc team. we drove to the top of the ridge and then did a figure 8 loop. the temperature and atmosphere were perfect....there was a cool breeze under the eucalyptus trees and then when we hit the single track trails we were hit up by the sun and it actually felt a bit warm...but the eucalptus trees were awaiting us for our return trip...and we finished with the cool breeze. at one point in the run (i was leading the run) i turned around to see how the girls were doing and it was the coolest scene...there they were all running in a row...on the narrow single track trails..with the golden hills in the backround and the sun shining down on their faces and out in the far distance mt. tamalpais was standing tall, green and beautiful...kind of watching over them...looking proud as these young women took their afternoon run....! i was thinking at some point in the season i need to bring my camera out here w/me and take some pictures and pass them out to the team at the end of the season... it was a perfect california fall afternoon... i felt lucky to capture a few moments in the sun with such great young running companions!!!
more later
Posted by liz at 06:06 PM | Comments (1)
tuesday morning workout
well i actually got up this morning...which is a first (in terms of the previous two tuesdays!!!) however i was not feeling good at all...i think i am getting the same cold that my sister mary has... i'm feeling a bit run down, congested, sore throat , etc... the full blown symptoms really hit me when i started warming up at the track... my brother in law is having some back tweaks/trouble...so...we decided to alter the workout a bit. we decreased the volume and decided to do 3 x Ct. miles. Ct. miles are actually a UConn - Mary-- tradition. She used to run these mile workouts while she was in Storrs, CT competing D-1. Anyhow...a Ct. mile is run by running the straight aways at mile pace and the turns at "lactate threshold pace'. We ran 3 x 1 mile with 1 minute break...and ended up running 6:15, 6:07, 6:01. I was breathing pretty loudly the entire time due to my congestion and overall fatigue etc...but my legs felt great... After the workout we stopped and got coffee which was a huge Plus!
more later!
Posted by liz at 08:13 AM | Comments (1)
October 04, 2004
meeting alison, friends and a wedding!
Friday am:
Thurs. night my twin sister and I drove up to Mary's new school at 12:30 am...or some ungodly late hour...in order to get a run in together in the wee hours of the morning..
Somehow we got up when the alarm went off...Mary's room was very very cold...so I was glad to get up and put on warm running clothes....we crawled outside in the dark..., ran down a path...and then we ran into alison. she was shorter than i thought :)...but for such an early hour in the morning she had tons of energy and we all talked the entire time...it was kind of like we already knew one another and we just took off from there...we ran via the town of north hampton and via these "fireroad" like trails that ran us via corn fields....the trail roads were sprinkled with HUGE puddles that we had to negotiate...most of the time we were able to go up on the side of the trail and run around them...but after awhile we just followed mary's lead and scrambled right through the huge (20 feet long) puddles!!! it reminded me that it was a very good thing to drive up north, get up early and run very very early with mary and alison....the time flew by quickly and it was a great adventure.... we finished the run...by running into the campus gardens ...we hit the smith xc course...which was so fun...the trails were well groomed and maintained...and as we were running them...i thought...i'd run these ones every day if i lived here....it turns out north hampton is pretty flat...there was only one hill (hospital hill) on the entire run...it was kind of a nice change from the mts of california... it felt like we were running through an old developing town...very quaint... i think we ran for about 72 minutes... i'm looking forward to more visits to NH , Mass and more runs with mary and alison... i think i'd actually run more if i lived closer to them!!! :) (thank you both for such a fun run and tour via town...!)
Friday pm
later that afternoon I met up with a gaggle of runners ...my brother, my future brother in law, a former runner that i coached in high school that's now attending wesleyan university and my twin sister mary and we ran via wadsworth falls...in middletown. it was a great fun! i was tired from the lack of sleep the past few nights...but i was so excited to be running with such a great group of folks..i wish i could have talked to everyone on the run... i mainly caught up with my former runner that i coached...she is doing soooo well and running very strong...running with my future brother in law one day before the wedding was super fun...i was worried that the run might go over...and we wouldn't make it back to the hotel on time..and we'd be late for the big rehearsal dinner and rehearsal ...but that all worked out...my brother and sister...took off towards the end of the run and pushed the pace....a bit....all in all it was a great afternoon run...i think we ran about 5 + miles...
the Sat. Event!!!
sat. i took the day off from running....it was my sister's wedding day..and i just wanted to absorb the moment (s).... the wedding was awesome...the reception was held on a train and a boat (we took a ride up the CT. river...!) ...it was just such a fun adventurous way to host a party....and a generous way too...everyone really had lots of fun!
Sunday Recovery (in more ways than 1)
on sunday....my husband and i took an early early flight back to ct. i spent most of the day doing errands and catching up on things here in california. around 5 pm i finally had time to go for a run...i took the puppies with me...and ran a good old dog run on the ridge trails...i discovered some new trails...right by my house..single tracks, etc...so i was very excited...i didn't care about my pace...cosmo and xander took off for a few minutes...they were chasing a bunny i think...i was worried they wouldn't return...but sure enough...with xander in the lead...they came running right back to me...stopped at my feet...as if they were waiting for me to give them a high five , way to go greeting...and then the three of us took off and finished up our run...it was about 9 miles...
Monday am
this morning i got up early and met up with 3 of my larkspur running friends....my brother in law came out for the run too. we ran the short loop...to the stop sign and back...we ran a bit faster than usual...maybe 52.30... it felt good...i'm glad i got the run in early....
tons more later!!!
Posted by liz at 10:35 AM | Comments (2)