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November 30, 2004
tuesday track and running
run 1
ran w/two of the girls on the team. ran the elbow loop. ~37 minutes
4.6 miles it was cold...but i wore a long sleeve shirt and another shirt over that one...so i felt comfortable. we talked non stop the entire run. it was a relaxing, fun run.
run 2
after the run w/the girls i threw in another 2.5 miles to warm up for my mini track workout later that evening... i just ran along the ma crossroads course... i felt good...i wondered how i would feel on the track...
run 3
hit the track w/the tamalpa group. there was a large crowd. the entire workout was 5 x 400 followed by 4 x 1100. knowing that i was feeling so run down on sunday and tired monday...i planned to only run the 400s...all quality pace. i felt like somewhat of a slacker...watching the rest of the group continue their hard workout..as i ended early...but we are all at different points in our training...
i felt so good running the 400s. maybe the best i've felt all fall running 400s. they felt hard...but not extremely hard. i probably could have done 3 or 4 more at the same pace w/o taxing myself too much. we got 2 minutes rest. that's a longer rest than i usually get...so maybe that's why i felt better than usual. i ran 77, 76, 75, 74 and 73. i worked the last 100 meters but felt really controlled the first 300 meters. i feel like my legs must be getting stronger or more adjusted to the track workouts , tempo runs and long runs. i'm positive i would have been beat had i continued with the group's workout and run the 1100. oh well--another day...when it fits my schedule.
for now i'm happy to squeeze a little speed into my week.
i take off tomorrow afternoon for miami. i'm there for just 3 days for a short conference--i return saturday night.
more later
Posted by liz at 09:43 PM | Comments (1)
November 29, 2004
monday runs
am:
got up early 5:20 and ran w/my larkspur running pals and my brother in law (who is recovering from the quad dipsea--a 28 mile race over tons and tons of hills!!). we ran 44 minutes easy... my brother in law is still recovering from his quad dipsea and i was still feeling a bit under the weather . it was a very cold morning. the sun didn't come up until the final 1000 meters or so of the run... it was hard to get warm... but the conversation rolled and the run --despite my slugishness --flew by
pm:
ran w/a few of the runners on the xc team who are going to run one more week and then take a break. they are running a local 5k in the city this sunday ... we ran for 1:01 via phoenix lake, down into deer park and back to phoenix lake. it was a cold afternoon... though the group felt good... the trails were absolutely beautiful. the water was still running strong from this weekend, and the green green moss was twinkling in the afternoon light..., we ran into 2 horses and a few other runners. it was a nice afternoon run indeed!
Posted by liz at 07:04 PM | Comments (0)
November 28, 2004
catching up...
tuesday:
am: ran 4 miles w/my brother and brother in law during my 10 am break. ran home from work...and ran the ridge loop w/the guys. we ran easy. the sky was beautiful blue and my chatter was nonstop...
pm: ran another 4 miles with the team. ran up on the ridge and ran 4 x 300 repeats. 300s felt controlled and easy. they ranged from 56-65. it was fun working out w/the girls team ...(the last workout of the season!!!) they were excited and feeling good...so the mood was great.
wednesday:
day off.
thursday:
ran the tamalpa turkey trot. 2.8 miles (17:13). -- finished ahead of my brother. my brother from connecticut had been planning to race me during his thanksgiving visit. he runs 2-3 miles per day...but at a fast clip. i run many more miles...but not nearly on average as fast. at first when he heard the turkey trot was a xc race he thought he was doomed. my older sister warned him...that if it was a tamalpa club race it would be entirely uphill (Up-mountain)... but the course wasn't too bad at all. there was one very steep short hill...and then it was rolling with long stretches of gradual downhill or gradual uphill. he really liked the course and it was fun to share the experience with him. i think he finished 20-25 seconds behind me.
friday:
ran for 1 hour 50 minutes. began the run at 7:00 am. ran out to the graveyard via the trails into the town of san ansemlo , down sir. francis drake , out to san dominico school..., around their xc course...and then up via the valley of the clouds... a very steep and winding and long uphill climb on fire roads to the top of the ridge... the weather was incredible...it was a terribly foggy morning, the temperature was cool but not uncomfortable...i was glad to be wearing a long sleeve shirt and carrying a water bottle. once i finished the long uphill climb up via the valley of clouds (which was absolutley beautiful--but tough---all you could see were hills, clouds and more hills tucked beneath the next hill in the horizon!!!)--i ran along the ridge to get home. it was a nice long gradual downhill run along the top of the ridge that serves as a barrier between the 101 and sr. francis drake drive. i ran the last 2 miles home...at a faster clip...around 6:40 pace...and called it a day. i was pretty tired by the end of the run.
saturday:
ran an easy 4 mile "state" meet loop around the Fresno college campus athletic facilities. ran w/my co-coach. we were so excited to be heading to the california state meet with our girls team and our top boy runner...that we decided in our excitement that we really ought to have a tradition of getting up before the california state xc meet and going for a run. so this was the first "state" meet run (of many) that marks what we hope is a great long tradition for our school.
at the state meet...we were overwhelmed by the excitement of the races, fans, competition, course and pageantry of the event. we loved it. our team was nervous but excited. they ended up running during the wettest part of the day. it poured during their race (the girls race)...but that didn't stop them from all Running PBs! so we were absolutely thrilled! :) our top boy also ran a PB...so we just were elated!!! i ended up probably running 4 more miles at least during the course of the day...running back and forth and up and down the course. i was very tired (in a really satisfying way) emotionally and physically at the end of the day.
sunday:
got up early to run long. ended up running ~ 19 to 20 miles with my larkspur friend. i intended to go about 22 miles...but i realized that my body has finally caught up to me...and is starting to show signs of being worn out (it's pretty common probably--your body goes and goes...and as soon as your big event (xc season coaching) is over with...your body just shuts down!!)...during the run my nose was running non stop and i juggled an annoying cough as we traversed up and down absolutely beautiful moss covered trails...
the entire course was new for me...we started off in the town of larkspur...headed over to ross...ran up and over wolfgrade ridge on a street called "makin grade" (i believe). i really like the name of the street...the street goes straight up hill...over the ridge...it's a narrow winding street that defines most of the house covered hills in marin. at the top of the ridge road we took another road (toyan) i believe to a neat little trail that runs along the top of the ridge between houses that balance along the hilltop. we ended up in san anslemo and then made our way to forest avenue..another narrow street that cuts through some great hillside neighborhoods and then hit the trails..at a great horse farm...we ran behind the horse farm..and then climbed up via the canyon (a BEAUTIFUL canyon)...that was full of wonderful greens that reflected in the morning light and the sounds of streams just starting to make their winter journey...via the woods... we hit concrete pipe...a big fire road...ran down fish grade a narrow single track trail...around phoenix lake, up tucker (single track trail)...over to crown road (fire road) and then down via baltimore canyon ( another absolutely beautiful canyon rich with tall redwood trees, newly forming waterfalls, green bright moss dying to cover everything...and walkers galore!!)... we finally hit the roads/bike paths of larkspur and made our way back to my car. it was a great way to wake up this morning...
this week i'm going to take it easy...i feel pretty beat now...w/the onset of this cold..i really want to take care of my body and go from there!
more later!
Posted by liz at 06:01 PM | Comments (2)
November 23, 2004
monday recovering
i was really tired today. (my body mainly) my legs just felt tired from sunday's efforts.
i ran "the tamalpa challenge" loop w/the girls team and the one boy who qualified for states. we ran the 4.6 loop easy (38:15). the course was almost entirely on the bay (lower) trails of china camp state park. the sky was grey and full of clouds and there was a cold bite in the air. we ran in single file for most of the run talking about saturday's great meet and our trip to the st ate meet on friday. it was fun to hear everyone's enthusiasm...it really kept me going...again even with the easy pace my legs felt beat.
when i returned home monday night...i ran w/one of my older brothers . he's in town for the week....w/his family... he runs 4 to 5 days a week...no more than 30 minutes a day. i was looking forward to running w/him this week... we decided to run the ma cross roads 5k. by this point...my legs felt better. we cruised along the streets of my neighborhood...chatting the entire time. the air was still cold...and there was a slight wind in the sky...but the run literally flew by as we breezed up and down the streets. we ran the course in a brisk 20: 52.
Posted by liz at 07:37 AM | Comments (3)
November 21, 2004
weekend update!
saturday:
spent the day at the ncs championship meet. what a day. our girls team made it to the state meet. our top girl's runner WON the d-5 race, our top 6 runners had brillant races...running consistently or better than ever...and our senior boy also made it to the state meet. i was / am thrilled...i'm really happy for them...and just so happy to be able to witness the event...i ran around a lot at the meet...but did no offical run on saturday.
sunday:
pa championship race in golden gate park. the course was changed...4.3 miles...we started in the polo fields...it was a beautiful clear day...windy though...and the field was loaded (great competition)...(the course is basically a 2 mile loop around golden gate park in san francisco...grass fields, a little sand, trails, a few gradual down and up hills and a steep little uphill with a tree to hurdle at the top of the "speck" (hill))
the race went out super fast...i hung back...i went out relatively slow for me...i was tired from the week's training... i ended up feeling really strong throughout the race. i was able to consistently move up during the race...passing people and moving forward...that felt great. at the end of the race...i had absolutely nothing left in my legs...my heart and lungs felt great but i could not switch to another gear...i was unable to catch the pack ahead of me...never the less i'm happy i ran a smart race and it felt great...
i ran 26:41 for the 4.333 mile course...6.09 pace...not too shabby...
right after the race...i ran an additional 10 miles...(as part of my marathon training)... i actually felt pretty good...the last mile it hit me... i was getting a bit drained...but i knew i could keep going...(and i had to..i still had to run 3 more miles at tempo pace...)
i ended the run with a 3.2 mile run at tempo pace ...the first step into this faster pace...i thought there's no way i can do this...i was so tired...but once i locked into pace...it didn't feel too bad...i ended up running the loop in 21 minutes...~ 6:34 pace...
i finished up with a 1 mile jog...
now i'm definitely tired but i'm feeling really good about my marathon in january.
Posted by liz at 08:38 PM | Comments (3)
November 19, 2004
dog run
this evening i ran from home. i ran the ridge loop w/the puppies. it was a Beautiful day. the sky was a bright blue dotted w/big cumulus clouds...the air was crisp and fresh...the fog and storms had definitely moved out of the area..the only thing they left behind were big puddles on the trails...that the dogs soaked up with zeal and zest...the puppies were a bit out of control today...every time they saw someone running...they bolted towards the moving object..no matter if they (the runners) were 400 feet in front of us...or 700 meters down the switch back zig zag trails...(they usually stay right by my side--more or less). i loved being out there with them...but their roaming and free spirits...stressed me a tad...worrying that not everyone is a dog lover...these little puppies need a bit more training...indeed...after the xc season is over for the high school students...the puppies and i will be reunited every afternoon and we can hit the trails...and they can and will learn to be more well behaved on the trails...
the run was 42 minutes in total...i took it very easy...i was tired from yesterday's intervals...
Posted by liz at 05:42 PM | Comments (1)
November 18, 2004
easy running & tempo run
wed. afternoon
i ran around lagunitas lake (2 miles or less) w/the girls team. we ran easy. they are tapering big time for their ncs meet. it was a cool fall day. the leaves flooded the trails, tons of ducks were swarming around the lake...taking off, landing, swimming around...our high pitched banter and laughing could probably be heard around the entire lake!!!--it was a very nice fall afternoon.
thursday afternoon
ran 2.5+ miles with the team. we ran along crown road. perfect for an easy taper run. it's an entirely flat fire road...the canyon is to your right and the mountain to your left as you start the run...today was a cold day...all day long it was hard to stay warm. not new england or midwest cold...just california bone chill discomfort cold...i ran with a sweatershirt on...just to stay that much more comfortable...plus i was just running easy...the team chatted the entire way...clouds, moisture and fog hung in the sky throughout the entire run...i was sure it was going to rain but no such luck...
thursday evening
i met up with my larkspur friend around 7 pm for my tempo run. we ran along the bike path in larkspur . the same bike path that played host to the club 5k two weekends ago. it's a flat stretch that takes you behind the little town centers and along the creek. the fog was still hanging heavily in the sky. it was blinding at times. we started the warm up and it just felt so cold. as soon as we were about to start the first interval..i felt a bit warmer...so no excuses...i had to dive in now.
we ran 4 x 8 minutes at 6:25-6:30 pace and then added 1 x 6 minutes (so we could get back on time!!--originally we were supposed to do 5 x 8 minutes). we approached each interval like a build up...we'd run the first 2 minutes around 6:50 pace...then pick it up to 6:30 pace...and the last 2 minutes or less pick it up a bit more. it made the workout go by very fast. having a friend to the workout with helps so much. we took a 90 second break in between each interval. the fog was like an ever changing set. we'd go out in one direction...for 8 minutes...jog in circles and then turn around and do 8 minutes to return to where we came from...but every time we ran the path...the scenary changed as the fog slowly made it's way through town. another surreal foggy night time run.
more later!
Posted by liz at 11:40 PM | Comments (1)
November 17, 2004
early morning run
this morning i woke up at the crack of dawn again... i only had time for just over 5 miles...41:19... my larkspur friend and i ran the post office loop...as we were running along side the creek...in the early dark of morning...a slow moving fog was rushing towards us...it was a nice scene to help me wake up...
i felt pretty good...today. in general i'm a little tired. i'll run easy with the kids at practice...and then get ready for one of my jack daniel marathon workouts tomorrow...5 x 8 minutes at 6:25 pace...
friday and saturday i'll take it easy...
and then sunday...i have another tough marathon workout...it should be 20 minute tempo run (6:25 pace)- 10 mile run, 20 minute tempo run (6:25 pace). since there's the pa xc champs in golden gate park...and i can run that with and for my team...ill do the 4 mile race first...(the course is almost entirely grass, dirt and a little sand-ie...), then i'll run around the course cheering for my friends who are in the other races...and i'll do my last 20 minute session on the jingle bell 5k course (on the roads) in golden gate park...it's going to be a tough one...more reason to be rested going into sunday!!!!!!
Posted by liz at 07:42 AM | Comments (3)
November 16, 2004
tuesday intervals with the team
today the high school xc team ran a light workout to get ready for their xc champ race this saturday. they ran 4 x 400s at piper park. well they ran in/outs. 400 hard / 400 easy...continous.
i ran the workout with the team and added on two more 400s...b/c my team was supposed to do the same workout tonight. we ran on a dirt cinder trail on piper park. it's not pancake flat...but it's pretty flat. the intervals felt great aerobically...but legs were just still a little tired from clarksburg (the 30 k). towards the end of the intervals...my legs actually felt much better.
the 5 girls and i all ran in a pack. we ran 85, 85, 82, 77. Then I ran two more @ 78 and 79. after a 1/2 mile cool down i called it a day.
more later
Posted by liz at 05:29 PM | Comments (1)
Monday easy recovery run
After staying up way too late to correct a ton of student projects...
I somehow managed to get up at the crack of dawn and meet my Larkspur friends for a morning run.
We ran the usual route..."the winter road loop"- 58:23. I felt better than I thought I would...but I was still a bit tired and sore from the running on Sunday and lack of sleep. We got to run through the morning fog and the conversation was nonstop...all in all it was a good recovery run!!!
Posted by liz at 10:22 AM | Comments (1)
November 14, 2004
Friday Run / Clarksburg 30k "workout"
Friday:
I ran with the team today. They ran 6 x 800s up on the ridge... I ran in the back of the pack...easy w/the dogs... The air was crisp, the sky was a bit overcast, and the leaves were falling quite a bit. I got in a total of 4.5 miles . Overall it was a nice easy run. The girls team had an awesome workout! I was really proud of their efforts. I can't wait to see how they do next weekend at the NCS meet.
Saturday:
Day off!
Sunday:
Ran the Clarksbury 30k as a workout. Ran into a bunch of my teammates who are running the Cal' International Marathon in 3 weeks.
Their plan was to run the first 1/2 easy and come back the 2nd half around marathon pace. I ran with this pack of runners/teammates for the first 6 miles...A little longer than I orginally expected...but I felt like it was a good decision. We ran this section really easy--conversation pace--talking--checking out the farm fields and landscape...-- at 6 miles I said good luck to my teammates and started picking off runners. No ONE passed me at all...from here on out! I was really happy about that. I felt really strong the rest of the way. Towards the end...my legs were cramping up a bit...but I still Felt Like I could keep pushing it...Here are all my splits:
7:16
7:28
7:27
7:20
7:18
7:13
6:44
6:48
6:46
(1st 9 miles= 1:04.25--7:09 pace)
6:43
6:40
6:54
6:38
6:46
6:53
6:35
6:48
6:47
(2nd 9 miles~ 1:00.23 = 6:42.5)
Total time: 2:09.27
Overall I feel motivated by this workout. After the 1/2 marathon 3 weeks ago...I felt drained and wasn't sure what to do... Running the first half slower and the 2nd half faster...was a great strategy...I loved that I passed people the entire time.
I'm sore now...but that's ok...it was a good effort today. I think I may have placed 10th overall for women...so that's not too shabby either.
More later!
Posted by liz at 03:04 PM | Comments (7)
November 11, 2004
Thursday Tempo Run
Today my charge: Tempo Run
I decided to minimize my running for the day and only run the workout.
(Originally I was planning on getting up early--going to the track to do the workout--and then running with the team in the afternoon...)
So--while the high school girls xc team ran an easy 4 miles around crown road/ hoo koo ko...i ran up and down crown road (2.78 miles one way--then turned around and ran back.) The original workout called for 20 minutes @ tempo pace, 10 minute jog, 20 minutes tempo pace... Since I didn't have enough time to do the exact workout...I ran the first 2.78 miles at tempo. Then I turned around and continued running back at a slower pace for 10 minutes ( I didn't jog this part...but I certainly didn't race/tempo this section either)...and then I ran the last...8 + minutes back at tempo pace!
It rained almost the entire day. We got lucky though--the sun showed up and made an appearance around 2:30...which was perfect timing. We left for the workout around 3:15---the sun was still out...though by this time...the storm clouds were beginning to roll in again...
Around 3:30 we arrived at the trailhead---7 of us (all girls) stretched and got ready for our run. The team (6 runners) took off first...I thought It would be fun to give them a few minutes head start and try to catch them... ! I took off...after them...The weather was cool and the air was crisp. I felt pretty good... It was hard to tell what my pace was...but I felt like i was running controlled and not all out. At the gate (the end of the 2.78 mile fire road /trail) I stopped my watch and I averaged 6:21 for the first 2.78 miles.
I then turned around and kept running...slower..probably 7:15/7:30 pace or so (?)-- and after 10 minutes I picked up the pace again and finished the last 8 to 9 minutes at tempo pace! (18:56 for the 2nd 2.78 miles) As soon as I started running fast again...the rain drops started falling. I was actually happy to be running along side the rain drops...it felt refreshing...by this time..I was getting pretty warm (I had overdressed a bit)...so the cool drops of rain felt great. As I was approaching the finish...4 of the girls on my team...met me with 150 meters to go...and helped "pull" / "stride" / "race" me in! It was a really fun way to end a solid workout.
Running up on Crown Road for the workout was great. The surface was soft, the turns (tons of them) kept things interesting...(you never know when exactly the trail ends...all t he turns...seem to scream.."LAST ONE"....), the canyon down below was filling with fog the entire run...so it was fun to keep an eye on that..., and of course..the steady stream of dog walkers, runners and recreational outdoor enthusiasts "walkers" constantly kept me in touch with the end (the end must be near---if there are this many walkers on the trail...right?)...
Tomorrow will be a very easy day. Saturday I'll take the day off and Sunday I'll run the Clarksburg 30k race as a workout (a marathon workout!). We'll see...
More later
Posted by liz at 05:00 PM | Comments (2)
November 10, 2004
night running
well i hit the roads (46:41) this evening with another one of my larkspur running friends. we decided to take the high roads...and run through the mazes of the dark, winding, narrow streets...that are lined with houses that just tip toe and balance along the edges of these steep hills--the driveways & houses along these secluded dark high roads hang over the edges of cliffs resting only upon a few boards of wood...secured down further with nails and i guess prayers and hope...hope that no major erosion or storm or quake will shake up reality...and one's sense of place...one's home
huddled between all of these perched homes are hidden staircases...if you know your way you can make a great adventure route and run...even if you aren't familiar with the area...you'll run into lots of fun...wondering if the wooden staircases will lead you through or only to a dead end..
we ran through the dark roads, up the narrow hidden staircases, we even hit the trails for an amazing terribly foggy stretch via the christmas tree trail...it was so foggy...that my friend's head lamp....desparately trying to cast a beacon of light...to show us the way...kept getting filtered in this really surreal way...that it seemed like we were wearing goggles over our eyes (we weren't!!!)...but it was a weird sensation...occasionally we felt like we were going to fall down and couldn't sense where the ground was... it was lots of fun--
we ended our run along the bike path...even down on the flat lands...the fog continued to roll in...up ahead...we usually have a great view of the bay...but tonight...all we could see was a thick heavy wave of fog...coming at us...fast and strong...it felt like we were running into an abyss!
well--more later
Posted by liz at 10:35 PM | Comments (2)
a few more runs...
Tuesday @ xc practice we ran Yolanda. The girls team started off together and then we ended up breaking up into pairs...based on how we were feeling. The sky was overcast....and it looked like it might rain (but it didn't...it held off...for about 6 hours...and didn't start raining until...later than evening..).
The view from the top of the ridge was awesome. Because the sky was dark---full of big grey stormie cloudes--- the trees and lake casted a beautiful subtle hue tone on everything... It was kind of a mellow run---we ran easy...about 39 minutes...
Later that evening I went to the track making it 3 weeks in a row (of track workouts) for me! Since I was/still feeling a bit tired from Sunday's workout I only did 1/2 of the workout. I ran 4 x 800s.
I felt pretty good. I finally felt like I wasn't just hanging on...but that I could "make a move" and help the pack out a bit . (the last few weeks there's been a group of 5-8 of us...who have all been running w/in 6 seconds of one another...and sometimes all together...) SO==instead of huffing it in the back of the pack..and wondering if I should even be with this pack...I was IN the pack and sometimes leading the pack....but running the same effort as I have been the last few weeks...so that was Great....! I ran
2:55, 2:52, 2:48, 2:46. We had one minute break in between each interval. I ran another mile for cool down and called it a night.
Wednesday morning I got up early (5:20) and ran about ~7 (56:57) with my larkspur friend. It was raining...raining...raining. Not a hard rain...but a constant dripping northern california...bone chill rain. After 10 minutes I forgot about the rain...but every once in a while a chill would find its way up my spine..and i was reminded of the wet drops strolling down through the sky... We chatted the entire time this morning and the run went by fast. I wasn't tired from last night's workout...and felt like I was recovered from Sunday's workout...so that was good. We ran through tons of puddles throughout the run...so we were covered in mud upon our return. The route we do in the winter is 90% roads/bike trails...and 10% trails.
Well---more later!
Posted by liz at 07:57 AM | Comments (1)
November 08, 2004
Monday Trails
today i ran with one of our xc runners up at bon tempe lake. we ran around lagunitas lake (a fire road) with lots of beautiful bridges, tall trees and trail options every 1/4 to 1/2 mile...if one is still looking for more variation...
we cut off the main trail and headed up to eldridge...a fire road that takes you all the way up to the top of the mountain (mt. tam). we headed down the fire road toward phoenix lake...at the water fountain...we ran up to the water tower, hit fish grade single track and made our way over to concrete pipe road...where we took another single track trail that was overgrown with new growth weeds and tree-lings...fresh and bright as can be (with the recent rains)...
as we hit this narrow little trail it was starting to get dark. it was only 4:45...
by this point..we had been out for 45 minutes...we knew the entire team...would be waiting for us...so we took the main road back to the vans. sure enough the team was WAITING... they were in the middle of trying to "hide" the van from us when we came bounding around the corner...foiling their crazy little plan...next time..maybe
the run was about 7.5 miles. we ran easy. my legs were a bit tired from yesterday's workout.
after the run i met up with my good friend (and former napa marathon coach) at the gym. he and my twin sister used to have "versa-climber" competitions. i took the bait and decided to see what this crazy gym fitness competition was all about.
well--it's out of control. it's like running up a very steep grade nonstop--5 minutes, 10 minutes...they (my twin sister and friend) go on this machine (level 144 (?)) for 60 MINUTES! Holy moly! well...it was my first go..but i didn't make it that long...my level was more like 100...and my duration was more like 30 minutes...i pushed in the final 5 minutes...(level 150)-- but man--was i beat after that. i won't attempt this again..unless i'm well rested!!! my hats off though to those that have mastered this very tough indoor machine!!!!!!!!!!!!!
more later
Posted by liz at 08:58 PM | Comments (3)
November 07, 2004
weekend update!
Sunday morning thought:
First--wow--my twin sister just jumped into the NY city marathon (meaning she only recently decided to race this event!!!) and she ran sub 3:10--3:09 and some change--WAY to go!!!!!!!!!!!! Her performance motivates me in opposing ways---in one way--man, maybe i should try that...just run, run , run (no major workouts--no speed, etc) and then jump into a marathon!!! (hey it worked for my identical twin sister...), on the other hand...i'm so motivated by her great last minute performance--- that i want to work even harder to train for my rock n roll marathon in arizona in january...! Either way--I'm psyched for her...and just thinking about her great run will help me during my training!!! :)
Friday:
i took friday off from running. our xc team had their league championships. i was nervous all day... our freshman on the girls team won the race overall---that was really exciting...our girls team overall turned in mixed results...half the girls PRed by 30 to 70 seconds...that was AWESOME...about 1/4 of the girls team was sick and 1/4 just had an off day...i get so emotionally wrapped up into each runners' performance...our boys team...had similar results...the highlight..our senior captain made first team all conference...so that was very exciting...! we still have two more weeks of training to prepare for the north coast sectional meet...and then maybe the state meet...(sat. after thanksgiving!!)!!!
Saturday:
I woke up early and ran 10 miles easy (1:23 ) with my larkspur friend. the weather was cool--60 degrees--the sky was a beautiful blue...not too many clouds in the sky---we ran the first 5 miles on the roads/sidewalks and then made our way up to phoenix lake...we saw a group of workout girls kneeling and standing as they were carrying 5 lb weights in each of their hands...as we ran up the fire road to the lake...we noticed a beautiful slow rising fog coming off the lake...in the background the trees were standing tall...and mt. bikers and runners were making their way up the various trails leading to the top of mt. tam...! we hit a single track called tucker...caught up to a few women on their morning run...and then ran over to crown road (another fire road) and made our way down dawn falls trails...(a single track) that led us into baltimore canyon..the canyon was moist and fresh and vibrant...we had rain earlier in the week...so everything on the run was a bit more green...it was very nice... we kept the pace very easy...b/c we knew we had a hard workout on sunday.
sunday:
started off with a 2 mile warm up. then ran my local running club's 5k as a part of my new jack daniel's marathon training schedule (the workout was supposed to be 3 miles tempo pace--1 hour run--3 miles marathon pace--I knew i would run the 5k race faster than tempo...just to see where I was at...w/o tapering or going ALL out..). i was surprised and happy to run 18:47...for the 5k...i ran controlled...and felt like i definitely could have gone faster...right after the 5k...my larkspur friend and i ran another 6 miles easy (7:50 pace)...then we hit the local track and ran 3 miles at Marathon pace (6:50) and then we ran 2 more miles for a cool down. i ended up with 15-16 + miles for the day. i'm a little tired now...but it was fun to get a workout in like this...!
Posted by liz at 12:09 PM | Comments (3)
November 03, 2004
Catching up...
friday:
am- ran w/my running coworker friend in the early morning at phoenix lake. we ran the yolanda loop. it was mainly a gossip- catch up session---we gabbed and talked the entire way-- only to finally notice the beautiful sunrise evolving right before our eyes as we crested the top of the single track trails and we were winding our way back down --an incredible ridge--until we made our way back down to the lake. there was a slow fog rising from the water-- it was going to be a beautiful day.
lunch time- i ran out during my lunch break w/a backpack, chalk, tons of candy and some pumpkins to design and mark the annual "trick or treat" run for our xc team. I had it run via my neighborhood w hich is adjacent to the school i teach at. there were two options...a 4.5 mile loop and a 3+ mile loop...with bonus features...where you could run to the top of a steep hill and get an extra piece of candy. i used blue chalk...and drew a pumpkin on the ground to indicate a Candy trick or treat stop. i then hid the candy in bushes or next to someone's mailbox...
afternoon run- i ran in the back of the pack---to make sure the xc kids (who were all dressed up in their finest halloween garb....) knew how to follow my "course". some of the kids who ran the 3++ mile loop got lost towards the end of the course missing the last two candy stops and cutting the course short...everyone else seemed to have a good time! :)
saturday:
i was at a conference all day long. i got home and decided to have a race with the sun and try to get my workout in before the huge energy ball in the sky set for the night. i grabbed my two puppies and we hit the ridge by my house. my coworker just measured off (the day before) a measured mile with all of the 1/4 miles marked...so i decided to take advantage of this and use it for my workout in. with not much time...i changed my workout from 4 x adam state miles to 6 x 800s. in one direction the 800s were uphill (slight grade--but persistent) ...and then in the opposite direction...i used that grade to my gravitational advantage. having the puppies with me for the workout was both fun and challenging. usually i don't take them...but the weekends...especially in the fall---are always great opportunities to bond, train and be with them. so--all 3 of us ran the workout together. i decided to get my whippet really fired up...so everytime i began an interval...i said... READY.....SET.... (she 'd be jumping, jumping, staring at me...dying ,..dying to go....) and finally....finally....i'd say GO! (and little cosmo the whippet....would just BOLT...take off...!)...it was motivating to IMAGINE...trying to catch her...i'd be the new FLASH superstar sprinter/runner if i could.... my race against the sun wasn't going so well..by the 3rd 800 visibility was getting worse....so...i just made an adventure of the situation and worked hard not to twist my ankle... i finished up the workout...ran the last 1.3 miles home fast but cautiously...w/the puppies b/c it was mostly downhill on the trails...with little light. i ran 3:15s to 3:20s for the uphill 800s and 2:57 - 3:05 for the downhill 800s.
sunday;
ran our school's 5k fun run with the high school team i coach. we ran as a pede. a hula pede to be exact. we all dressed in hula attire and then used the same strings centipedes use for the bay to breakers race in san francisco....and 12 of us...ran all hooked together..up a 500 foot hill and back...over the course of 3.1 miles...we ran incredibly slow...30 minutes +++...but we had tons of fun...we had blockers...kids who werent in the pede...who shouted...watch our for the pede....i think it was a memorable experience for sure!!!!
after the 5k...i ran another 10 miles with my brother in law and larkspur friend in china camp. we ran the ridge loop. we ran a couple miles up hill to get to the ridge (all trails)...then ran along the top of the ridge...and finally twisted and winded our way back down hill and ran the bay trails...that looped and cursed around the flat lands....making our way back to the car.... i was a bit tired...so i just went with it..and kept the pace easy.... we saw tons of mt. bikers...china camp is a huge favorite for mt. bikers...the trails are great...every time we passed a mt. biker going up hill...i'd say "5 more!" (it was a joke...b/c mt. bikers when they pass us (runners) always say--6 more --meaning 6 more bikers behind us.... ) i kept laughing at my little joke.... but didn't get much response...oh well..i still think it's funny... "5 more!"
monday
got up early...crack of dawn...ran w/my brother in law and larkspur friends (58 minutes or so)...the road loop over in larkspur...ran relatively easy...just talked...and was incredibly delighted to see the sun rise...at 6:08 or so... day light saving...kicking in...(i know i won't be thrilled about it being dark at 4:45 pm come december...--but i'll hang on to whatever positive spins i can find...until then...)
tuesday
1) ran bon tempe lake with the xc team (35 + mins). ran easy...it was an absolutely beautiful day. this is always a great loop...b/c the kids always rave how beautiful the course is. they always are in high spirits and talk a mile a minute after the run...about how good they felt ...it's neat to hear ...so many similar "runner's high" experiences.... today it was incredibly beautiful..the sky was cloudy and blue...the clouds were reflected in the clear sparkling water...the air was crisp..that fall crisp--cold--but not cold--dampness was hanging in the air....ahhh it was absolutely great....
2) ran over the the local high school track to run the tuesday night track workout. i'm going to really try to keep my promise to workout with this group until the december holidays....
i felt good on the warm up... we ran a ladder...800 (2:57), 1200 (4:25), 1600 (5:55), 1200 (4:26), 800 (2:52)....i found a couple of people to generally run with. it felt really controlled...but slightly harder than i expected. we only had 1 minute rest in between intervals...so i think that's what made it a bit harder than usual...
wed:
ran ~5+ miles easy with my larkspur friend in the wee wee hours of the morning. we went on and on about the elections....ahhhhh!!!! again i was soooo happy to see the sun rise....the air was cold....and it was windy..but on the return trip we had the wind at our backs...so that was nice...
more later
Posted by liz at 07:54 AM | Comments (1)