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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 November 18, 2004 11:40 PM
Comments
Nice workout, it sounds like you're really strong right now.
Good luck to your team this weekend!!
Posted by: Alison at November 19, 2004 02:53 PM