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December 30, 2004
Rome Runs
30, December
Today we did lots of walking. We started off at The Citta del Vaticano (we,re staying blocks away!!), we then walked along the Fiume Tevere (which is wider than I thought, a clay, grey like color and full of gusto--seems to be a fast current that helps it keep its course!!!). We stopped in the Plazza di S. Calisto to have some gelato (straticello is very good...vanilla w-thin slices of chocolate shavings mixed in!!!). From there we went back towards the Fiume Tevere where we crossed the Ponte Garibaldi (all of these bridges are masterpieces...I thought the bridges that ran above the Charles River in Boster were nice...well these are just magnificent...marble statues adorn them and each step you take reveals a new way to look at Rome and its many wonderful buildings and views!!!). We continued along the river until we started seeing the Ruins. I couldn,t believe how impressive & beautiful these were too. Arches that were crumbled and buildings that were collapsed...they still looked beautiful as the grass persisted and the trees bloomed all around them! We cut across the Circo Massimo (it looks like there used to be chariot races along this track...I myself felt like running along it..it now appeared to be a walkway , a park and a meeting place...tons of people were enjoying this area...and dogs were running off leash...!!!) We then cut north along via d. s. gregorio --there were more ruins to our left and as we continued walking we soon ran into the most impressive amphitheater ever...the colosseo....! wow, this was huge and magnificent. some romans were dressed up like ancient romans and there were many little pizza-hot dog stands surrounding this area...but these small distractions could not keep my eyes from marveling at this huge monument before me. it once held as many as 50,000 people...today..the crowds to me seemed huge...but i don t think i could fathom that many people in one space. cats filled teh colosseo too--i guess they have taken this over as their home...they have their own battles here now, i guess...a few locals were leaving the cats food for the night...and lots of people were taking photos all around the colesseo.
We then headed north to the Villa Borghese. To get there we walked down many cobblestone streets filled w-the most wonderful boutiques (Gucci, Prada, Valentino, Armani and Hermes to name a few...), there were pizzerias galore, elegant cafes, many gelaterie shops, bars, street sellers...all of these streets were so crowded...italians, europeans, americans filled the streets...everyone had bags in hand...small little cars and scooters and vespas wiggled their way down these streets...somehow...finding their way around the crowds...we were just surrounded by things to look at and see...my neck is actually really sore...but looking everywhere...there is no bad place to look...i think the cobblestone streets are beautiful, the crowds are interesting, the buildings are magnificant and unique and the sky contains many surprises (domes, tall fountain tops, monuments, folks of birds...)...
After making our way via the bustling streets we arrived at Villa Borghese. This is an old Renaissance park filled w-statues and fountains...lots of people frequent this park to jog, bike, go to the zoo, or the many museums or just to have a fabulous view of Rome...! (it is up on a hill top). my husband and i went up to the north end of the park. after running via this park on wednesday i discovered a small section of this park that would be ideal for intervals. the parco d. daini is sandwiched between the giardino zoologico and the galleria borghese e museo. this little park within the park was absolutely beautiful. there was a great course to run on that ran along the perimenter of this area... my husband sat among a marbled wall filled w-roman statues and beautiful benches. i then ran under a canopy of beautiful trees and perfectly landscapped gardens that surrounded a field where men were playing futbol. i think the loop was about 1000 m. i ran 5 x 1000 meters...approximately. my goal was to run each a little faster . i ran 3:37, 3:35, 3:31, 3:28, 3:21. I felt good running ...I constantly imagined all of the people who had been here before and what they came here to do...Years ago ..in the 1600s it was a Cardinal (Borghese) who donated this family land into a public place...
29, December
Ran via the Villa Borghese for the first time. I ran for 44 minutes
more on this later.
28, December
Ran via the Villa Doria Pamphilj. This is Rome s largest green space...It turned out to be a terrific place to run...it s adorned w-fountains, lakes, wonderfully landscapped gardens...wide trails galore...and tons of joggers!!! I ran for 1:06
27, December
Tons of traveling no time to run !
Posted by liz at 11:58 AM | Comments (2)
December 27, 2004
pit stop in geneva
well it's 1:00 am california time and 4.00 am connecticut time and 10.00 am swiss time-- we've gotten a few hours of sleep...we have a 3 hour lay over and then we'll be off to italy
we're hanging out in the buisness class suite. it's very nice--no treadmill :) j/k but lots of relaxing chairs, a computer suite & tons of nice breakfast treats
well i'm off to go relax in this suite w-my husband.
more later
ciao
Posted by liz at 01:03 AM | Comments (3)
December 26, 2004
catching up...before i take off again!
Thursday:
Day of travel. No running. I was really sore from Wed's trail run & Tuesday's run...so in some ways the day off was good--in other ways...I did really need to shake out my legs--but when traveling I think flexibility is important.
Friday:
Ran Poplar St. Loop w/Mary. (This is a 3.8 mile loop that starts and finishes in our home town of Middletown, CT. We ran it quite a bit in high school. It's a pretty residential loop...you run by a few farms which is nice...and many old New England farm houses; overall the course is relatively flat.) Mary's hamstring was still bothering her...so we ran easy... it was very cold. I was wearing lots of layers...! I'm glad we ran easy...b/c I wasn't feeling that great...I think I came down with a bit of a cold...! I had fun catching up w/Maribell...we talked the Entire way...I really wish for Christmas I could cure her hamstring and quad injuries ...kind of take her in for a tune up...and have her come back out of the dr's or magician's office 100% and good to go...I can't imagine how much more she'd accomplish with no injuries...but it's hard to see her in pain doing something she really really loves and that she's really good at.
Saturday (Christmas Day):
Ran the Scrooge Scramble 5k in Rockville, CT. Some friends joined us at the race. As soon as we got there...I thought...Why the heck am I doing this? It's freezing!!!--under 30 degrees!!! I feel awful (I was still feeling just run down and bothered from my cold and still not feeling 100% springie and strong...running-wise probably from all of the hard workouts, etc...!!) PLUS--it was Christmas morning and my folks were left at home...preparing for the afternoon's celebrations...so in part I felt bad...not sticking around and helping them!
Well--despite my many reservations about being there...I went through the motions and warmed up and got ready to run. I never really warmed up. My toes were frozen solid...so I just had one big foot...w/no toes...I couldn't wiggle them at all!!! & my hands and face were freezing...and thighs...and arms...etc...!
My original goal was to run a very fast (for me) 5k...I was shooting for sub 18:30. I wasn't sure what the course was going to be like...but I figured...with so many good workouts under my belt that should be no problem... My secondary goal was to beat my friend...who is more of a short distance runner. He used to live in California. We always compete against one another...and I thought for sure I could beat him.
Well...the race took off..! The course was not flat at all. One of the hillier 5ks I've run in a long time. No one mile was flat at all. My friend and I literally duked it out the entire 1st mile...he kept running into me...banging elbows with me...he's known for this kind of contact...while racing...usually I tease him...but today I wasn't feeling well...it felt so hard...my throat was scratchie and legs felt heavy and my breathing felt labored...but I really didn't want to fall back on any excuses--...(never make excuses for the bad days and don't always look for explanations for the good ones!!!)--it's silly anyways...b/c i m able bodied, young and generally very fit compared to most years/months...so...just accept where I am today...!
anyhow...i didn't want to give up... We went via the first mile in 5:50...not bad.. but I thought...it felt harder than it should. The 2nd mile my friend pulled ahead of me...and somehow got away...I figured I'd reel him in...but I must have been day dreaming...the 2nd mile did have a relatively big hill in it...but I only ran a 6:30 (i think...6:25-6:33). I was a bit frustrated with that...but I thought...well I have nothing to loose...this last mile I'm going to keep fighting and see if there's any way I can still break 19. I know I m strong ...so I thought that's a good way to resolve this frustrating , cold 5k... So I decided to only look ahead and think about moving forward and running fast...even with a notable hill in last mile...I somehow managed to pull out a 5:58 mile...and a 40 second last .1 mile...and somehow after all that i just dipped under 19 minutes...on my watch I finished in 18:58. Not what I was looking for...but good enough...especially for all the drama that played out in my head during the race. My efforts were not good enough to beat my friend. He beat me by 20 seconds (alas!!!). Next time I'll get him. I also placed 2nd overall for women.
We cooled down for a couple of mile and called it a day.
Sunday:
Ran ~7 miles in Fair Lawn, NJ. Ran along the bike paths. It was actually very pretty. The path is surrounded by tall decidious trees that have lost their leaves...I felt like I was running via an Ansel Adams like scene...I ran out and back...on the way back I ended up running down a guy that was up ahead...he looked like he was running a descent clip...so I thought why not...I caught him...at the end of the path...he stayed with me for about .2 miles and then dropped off...I chased him down for about a mile though...so that added some extra fun and drama to my run...I felt pretty good today...I probably ran the run at about 7:15 pace...but it felt ok.
We take off for Rome in a few hours. I'm really excited!
More later!
Posted by liz at 11:38 AM | Comments (1)
December 22, 2004
last long run...
today i went out around 2 in the afternoon and ran the china camp trail loop... gees--it was absolutely beautiful out.
i was tired from yesterdays runs...but i couldn't help but notice how wonderful it was outside...& in a matter of hours...the temperature could be dropping significantly (on the east coast).
the first 6.5 miles were on the roads. i ran nice & easy. (8 min/miles or so). then i met up w/a friend and we hit the trails... we ran along the single tracks of china camp...up to the very top of the ridge. the single tracks were lovely. there was a great breeze and it was nice to be running via the shadows of the live oaks and even some redwoods at the very top. once we hit the highest point we were very happy the climbing was done. we climbed for almost 40+ minutes. from this point on...we had a big one mile downhill (pretty steep too) and then a 2 mile run via town back to my house.
i was super glad to get one last long run (2 hours 10 minutes...around 15-16 miles) in while i was still in california. i'm so anxious to see my family back east---but running in 60 degree weather w/the sun brillantly blazing three days before christmas really can't be overlooked.
now i'm really excited to take off! a few quick updates from connecticut...and then i'll be off to rome. i'll recap a bunch after that trip!
Posted by liz at 07:04 PM | Comments (1)
December 21, 2004
monday off again & tuesday running & hiking ...
monday:
took another day off--to recover from a big mileage week .
tuesday am run:
met two friends over in ross commons at 6:30 am. ran 2 x 2 mile repeats on the pac sun 10k course. the course runs via the town of ross; it's very flat, pretty and relatively no traffic to worry about.
it was cold this morning. my two friends showed up in tights. it was probably 45 degrees or so...maybe colder (not too bad---i know...but for us it's nippy!).
we ran our first two mile interval in ~ 12:47. the first mile was in 6:32 (it was hard warming up!), second mile in 6:15. we then had a one mile rest interval (8:32) and then started our 2nd two mile interval. this time we ran 6:04 for the first mile and 6:09 for the second mile. i felt much better on the second interval.
we cooled down 1.5 to 2 miles & called it a morning run!
afternoon hike:
today three students from the xc team and i hit mt. tam and ran-a little/hiked mary's mini headland loop. (it's very beautiful. alison ran a section of this loop when she was out west.) the first couple of miles run via the redwoods & then hit coastal trail. today --the sky was perfectly clear , the air was crisp & by this hour the temperature was up to a toastie 60 degrees! :) after cruising along the coastal trail...w/beautiful views of the pacific, stinson beach and the coast we ran via a beautiful, lush, dense redwood forest ...filled w/switch backs, huge rocks --like Table rock, brillant water falls and moss galore! finally we hiked back up to pan toll...about a 900 foot climb up a trail called steep ravine (this trail is a must--it's tough...but beautiful...!!! :)). although we ran a bit...this was mostly hiking & exploring...but since i'm doing a lot of running i thought i should include this here--b/c it may catch up to me! :)
evening 20 minute tempo on the track:
i hit the track not feeling too bad...the workout was a 20 minute LTP run...the track was dark tonight. usually the lights are on...but w/school out for the holidays...no guiding light for us on the track. i ran w/my usual track partner...the pace felt really comfortable...the last 3 laps we gradually picked it up...that's the only time i really pushed it at all... we ran 6:30 for the first mile, 6:22 for the 2nd mile, and 6:02 for the final mile...and then we still had 1:05 to go...so we ran to the 325m mark on the track. i felt pretty good overall. i have to say running on the track--at tempo pace--is so much easier than trying to run via the streets w/or w/o traffic...it's just easier to get into a groove and stick with it...w/o wasting a lot of energy.
tomorrow--i'll do a 10-12 mile run and then i 'll start a big taper for the phoenix rock n roll marathon. on x-mas day i'm going to try to do a 5k in ct. just for a little speed...but then it's really all just easy runs...and a couple really short tempos. we (my husband & i ) leave for the east coast tomorrow night...we'll be there for 3 days and then we are off to rome...--for 6 days-- a belated honeymoon we're almost at our 1 year anniversary!!!-- i'm glad i won't have to worry about running a lot while in rome...i figure i'll just run 3-5 miles a day...when i can...i know we'll be plenty busy! --exploring the city, eating tons of great food, & just spending lots of time together!!!! (i haven't really thought about this trip too much..b/c i've been so busy...but now it's setting in...and i'm pretty excited!) :)
i'm getting a little nervous...about the big marathon race too. i keep thinking -why didn't i pick an all downhill marathon? or a 1/2 marathon? why did i pick a marathon around the holidays again? Gees!!! little doubts keep creeping into my mind...but that's probably normal. the only thing i can really do now...is just rest & really think positive & not get injured.
Posted by liz at 09:43 PM | Comments (5)
December 19, 2004
sunday--day of rest
no running today--need a day to recover from a week's worth of running!
more later
Posted by liz at 07:08 PM | Comments (1)
December 18, 2004
early morning run & ride
5:30 am run:
i woke up very early this morning to meet a friend to run. we started on the roads @ 5:30 am. (on a saturday!!!?!) we needed the flashlights for nearly 3/4 of the run. we ran almost entirely on fireroads (trails). it was so neat. we ran around the phoenix lake/bon tempe watershed area...where i run often...but running there at the crack of dawn transformed the setting and i felt like i could have been in yellowstone national park or another amazingly new and unique and beautiful setting. we ran into skunks...that we spied luckily with our flashlights...lots of long eared bunnies...& tons of awakening birds that were singing and waiting just like us for the sun to rise.
we ran up about 700 feet for the first 3 or 4 miles...then it leveled off...and then we climbed a bit more...until we started our descent...which was mixed with flat rolling sections of trail and short steep fireroads.
the sun didn't show face...until we hit indian fire trail. here we had some great exposed views of developed marin down below, the bay, the richmond bridge, angel island, mt. tam, little mt. tam and even san francisco (which looked like a toy model from where we were standing/running! :)). the sky was lined with a bright pink streak just above the line of the bay...and slowly the pink filled the sky until before we knew it we ourselves were back on the low lands and the sun was officially up...!
my run was about 1 hour & 50 minutes long. we ran easy--due to the darkness and my workout yesterday. i felt good..but i didn't feel like going much longer! i was soooo happy to be able to witness such a beautiful morning sunrise! :)
ride:
this afternoon i went for a 3 hour bike ride. i wasn't sure how long the ride would be...we rode (casually--i know when some people ride their bikes...it's like another workout...i really try hard not to turn my recreational bike rides into anything but pleasure rides-commuting rides--exploration rides!!!) into san francisco over the golden gate bridge and then via the presidio and into the richmond district a bit and then we rode back to marin.
the afternoon was beautiful. the sky was blue...a few clouds lined the sky--but not many. it wasn't too windy... the sun was out...it was a fun weekend adventure for sure! :)
more later!
Posted by liz at 04:22 PM | Comments (1)
December 17, 2004
friday 15 mile marathon pace run
today i had to do a 15 mile marathon pace tempo run. i decided to run up on the napa valley marathon course. i probably picked the wrong section of the course to run the tempo on. i warmed up between 0 and 1 miles and then i started the tempo and ran out to 8 miles and turned back and ran to the start...(that would give me the 15 miles I needed). the thing is...the first 8 miles of the napa marathon course are relatively rolling... With 60+ miles in already for the week...i felt inconvenienced by the small rollers on the course... this was probably the hardest workout for me so far... the hardest run i've had since my 1/2 marathon back in october.
my brother in law ran the first 4 miles of the tempo run with me. that really helped me. the setting was very nice. we ran by wineries the entire time... i think the fields & vineyards & estates are absolutely beautiful ...the entire valley is surrounded by steep mountains...that just keep you company the entire way down the silverado trail (that's where many of the main wineries are in napa...and one of the main routes in napa!). the other bonus is...every mile is marked and they are very accurate...in the past i've come up to the silverado trail to do long tempo runs and have been reassured by the markings on the road.
i ran the following splits:
6:46
6:54
6:40
6:44
6:49
6:51
6:46
6:45
6:46
6:56
6:45
6:50
6:49
7:00
6:55
1:42.34 --15 miles ~ 6:50
i was hoping to run a little faster...but i felt tired overall..from my training...in general...and again the ups/downs..maybe 50 feet climbs here, 100 feet climbs there...back and forth got to me...it was hard to run a consistent pace...
i am glad the workout is done! :)
more later
Posted by liz at 07:26 PM | Comments (1)
Thursday running
am:
ran in the headlands w/two of the girls on the xc team. it was a beautiful day. it was very windy by the golden gate bridge and on some faces of the "mountains"...but the sun was out and it certainly was comfortable.
the course reminded me of my twin sister...Mary. we ran this course A LOT when we first moved to san franciso. you literally park right next to the golden gate bridge and then take off into the hills... you travel along single track trails..that climb you up to the very top of the hills...& you get amazing views of the golden gate bridge, the bay, the pacific ocean...on clear days the faralon islands...it's so nice...once you get to the top...it's very nice to run up along the ridge...sometimes it's so foggy you don't know where you are...but the cool pacific air feels so good & the adventure of the ups and downs and turns are just awesome.
on this run--we didn't do the famous "twin loop"...up and down and via the valley. i think that would have been too far for the high school girls...so we ran one of the lolly pop loops...on the way back...when we got back to the stick of the lolly pop we picked it up just a bit..and cruised in the final 2 miles...all downhill. we saw a few hawks up above and again the views were awesome. we ran for about 57 minutes.
pm:
ran w/a bunch of running friends. it was a pre-holiday party run. my husband, brother in law and i threw a 3 twins holiday party on thursday night...& i decided to have a pre-party 5k fun run. 2 others showed up with dogs...and then 3 more showed up...i brought my two dogs...dogs almost outnumbered humans...! :) we ran the ma 5k...and awed & marveled at the holiday lights along the way. it was a very nice -easy run. all in all i got in 4 more miles..for the day and enjoyed the company !!! :) & the party turned out to be low key, fun and festive !
Posted by liz at 07:17 PM | Comments (0)
December 16, 2004
wed runs
afternoon:
ran the "elbow loop" (85% roads, 15% trails) w/one of the girls on the xc team. it was the last day of school--everyone was out and about...there was excitement in the air...and we took off for a run. 34:25. it was a nice run... i definitely felt like it was good timing...a good release after a long fall
evening:
ran w/my larkspur friend. ran for ~56 minutes...via larkspur, corte madera and mill valley. ran mainly on backroads...up and over the ridge & via residential canyons... the night wasn't too cold and our pace was easy...it was a nice run.
Posted by liz at 07:43 AM | Comments (0)
December 14, 2004
tuesday track & run
afternoon run:
this afternoon i met two of the girls on the xc team. as part of a long range plan...one of the staple workouts for these girls will be tuesday tempo runs. i ran back with the slower of the two runners (knowing I had a hard workout later that day). we ran 3 x 1 miles on the 5k school road course @ tempo pace --for this particular athlete...we ran 7:10, 7:01 and 6:55. the times make sense for the course...as the final two miles have some nice rolling downhills and the first mile is a gradual gradual uphill. the girls looked great and had a good workout..so that was nice.
pm track workout:
ran from my house to the track...about a 19 minute warm up. the workout at the track was 6 laps, 2 minute rest, 4 laps, 2 minute rest, 6 laps. i decided to try to stay w/the same pack of runners who ran sub 27 on sunday... there were about 5 of us who ran very close splits...on sunday at the 4.5 mile race..and many of us were also at this workout.
although i felt tired on monday and even today walking around...as soon as i started running the repeats i felt good. my first 6 laps...was just under 6 minute pace..i went via the mile in 5:57 and the 6 laps in 8:54. my second mile i ran in 5:44. and the third 6 "lapper"...i went via the mile in 5:50 and finished the interval in 8:41. there were 4 of us...pretty much all running stride for stride on the final interval... i felt really good...relaxed and in control...& like i could have gone faster if i had to (of course..who knows...if i could have...but i felt great..so?!!). after the workout i jogged the 19 minutes home and called it a day!
more later!
Posted by liz at 07:56 PM | Comments (2)
December 13, 2004
dog run/ recovery run
since i didn't have to go into work early today...i slept in and opted for a dog / trail / recovery run.
i ran for about 1.08 on the ridge...maybe 8 miles or so. i ran w/the puppies. it was a bit overcast...the sun was trying to make an appearance...there were many puddles up on the ridge that my border collie especially loved... on the way out..(i ran a lollipop course) i ran pretty easy, after turning around i picked it up just a tad. i still felt a little sore from yesterday's efforts so i really just took it easy. the views up on the ridge were awesome. the sky was full of clouds...turning the landscape upside down...from the ridge you could only see 1/2 of mt. tam and some of the ridges in the area and the bay was completely out of sight... i felt like i was running through ireland's headlands...or what i imagine them to look like.
after the run..i stretched a little bit..and then i had to give both dogs a shower. they were very muddy. that turned out to be a separate workout all together ! :)
more later
Posted by liz at 12:07 PM | Comments (1)
December 12, 2004
day off, xmas relays race & long run
saturday:
day off.
sunday:
headed into the city to run the christmas relay event around Lake Merced (San Francisco). 4 person teams run 4.5 (4.464)mile legs. I wasn't orginally planning on racing in this relay event... i jumped in at the last minute. our all women's racing team had at least 7 teams competing in this event...and maybe as many as 9 teams! (it was hard to keep track of all of them!!) i was placed 1st leg on the fastest team. legs 2 and 3 of my relay were powered by two of the top runners in the bay area--one a top 3 runner at stanford and the other the top short, long and xc pausatf runner in the bay area... i knew they would help our team out greatly. our 4th runner is actually a trackster with tons of speed who has been working on xc racing all fall---and coming on strong...so i was among some pretty great runners. maybe that's why i didn't feel too stressed out or pressured to run any particular time.
driving into the city it was overcast and starting to rain. the rain didn't last...but the winds did. however, during the race you really couldn't feel the wind...so that was good. just standing still it felt a bit chillie and uncomfortable.
based on my training the last few weeks i thought...if i felt strong...maybe i could run 6 minute pace.
well throughout the entire run--(i was lucky to be first leg...b/c i had tons of competition)--i felt great. i went through the first mile in ~5:59, second downhill mile in ~ 5:46 or so, third mile in ~ 6:02, 4th mile in ~5:58 and final .5 or .464 in ~ 2:50...with a final time of 26:35. this was defintely a really strong race for me. i handed off in first place too...so that was also a surprise... a nice bonus!
after the race i had to keep running. i needed 22 miles for the day. i ended up doing 4 1/2 loops on the course to get my 22 miles in. my last 9 miles i averaged 7:10 pace...and that felt easy...b/c the other legs of the relay teams were running..i sort of had people to run w/the entire time. at times people running in the relay would pull up besides me and say..."Great job! your pace is great...i'm going to try to stick with you to the finish." this sort of motivated me and helped me get around the lake.
by the end i was pretty tired. i felt like i could have done a couple more at the same pace if i had to. i'm feeling ready for phoenix. i have one more long pace workout...and one more long run...and then i just have to taper...really well and not get sick.
more later!
Posted by liz at 01:45 PM | Comments (3)
December 10, 2004
friday easy run
ran easy with two of the xc runners. we parked next to concrete pipe trail...and took off down the fire road. we took the first single track trail up to the rancher's station...and then headed towards the golf course. the temperature was cool...the trail leading towards the golf course was very nice...we were surrounded by mountains and hills...cutting across a grassie stretch with mini bridges that covered winter springs of water... we then hit the dam and ran around sunny side of bon tempe lake. the lake was absolutely beautiful. lots of big beautiful cormorants lined the lake...waiting for a meal perhaps or maybe for the sun to set?!
finally we took a single track back towards the ranger's station except this time instead of taking the single track down to concrete pipe we took shaver grade --a nice wide fire road down to five corners...where we then headed back down concrete pipe road to the van. we ran for about 50 minutes...maybe 6 miles in total.
it was a very nice easy recovery run. a beautiful day to be outdoors...especially after all the rain we 've had...the air seemed crisp and clean and nature --after a long week (including me) seemed rejuvenated!!!
Posted by liz at 07:24 PM | Comments (0)
thursday tempo running
run 1
ran after school w/a couple of the xc runners. we ran on the local track and got in about 4 miles. the temperature was really nice. the rain that we've had the last few days has stopped.
run 2
ran w/my larkspur friend in larkspur and ross. we ran 40 minutes followed by 4 x 5 minutes @ 6:30 pace followed by an 18 minute cool down. i felt a little tired when we first started running...but after about 25 minutes i felt like my legs were coming back to life. the tempo running on the track felt really relaxed and good. my legs feel pretty strong--so that's good. running on the track in the dark was and is always strange. my friend was wearing a head lamp. i forgot any kind of light... the southern side of the track was covered in tule fog --which is a ground fog...that shows up in the evening or early morning--along the freeways in central california...the tule fog can be really dangerous...it's so thick and low you can't even see the car right in front of you--this is where it's not uncommon to have 55 cars piled up in a major domino car crash accident...it's scary. i wasn't too worried about crashing into my running partner on the track...but with the fog only on one side of the track....it defintely made the workout go by so quickly...i kept thinking we were in two compleltely different places...it was kind of surreal!
more later
Posted by liz at 08:44 AM | Comments (1)
December 08, 2004
wednesday's wet and windy mt. tam run
the power went out last night. the rain came down all night long. it stuck around a little bit this morning too. we woke up around 6 am...to a dark house , dark and wet neighborhood---but still managed to be out the door just a little after 6:30.
we headed over to mill valley the start of the dipsea.
the creeks were FULL of water...just rushing down the hillsides with so much energy and momentum...it was wild.
alison and i headed up the dipsea trail until we got to muir woods. from there we took the touristie main trail via the "center" of muir woods...tall beautiful daunting trees surrounded us for miles...we were just visitors in their huge green territory...we then ran straight up the mt. via more redwoods and green forests and hit the dipsea trail again....from there...we ran part of the headlands course and ran out to coastal trail. the trails and woods were absolutely beauitful. the greens were glowing in the rainie weather, the sounds of the water falls and creeks running were so loud at times i couldn't hear anything else...it sounded like there were huge mac trucks coming at us in the forest-- the water 's weight and sounds and energy were just so powerful. we had to jump over many creeks that were overflowing onto the single track trails. most of them were easily jump-able...however some of the crossings you had to just step right in the mini waterfall to avoid a face plant on the trail. the coastal trail was so foggy you couldn't see the forest above or the ocean below...it was kind of surreal. i could have told alison there were polar bears just ahead and she would not have really known...it was just that foggy out on the coastal trail. we were thinking about heading down to stinson beach...but we had already run for 1 hour and 20 minutes by this point...and with alison's cough not getting any better...we decided to head for the car. we turned around and ran to pan tol. from there we skirted around the mt. on the matt davis trail and troop 80 trail via more dense wooded forests, over and around bridges that covered rushing , overflowing streams and creeks until we hit mt. home inn. we then took these great single track and fire trail routes down the side of the mt. and cut through one last neighborhood before we arrived back at the car. we ran for 2 hours and 43 minutes in total. i'm convinced it's about 15 miles...maybe more...i'm positive not less.
all in all despite the rain and wind it was a great way to wake up this morning. i wish alison's cough wasn't so persistant and she was feeling better. despite her cold she was a trooper...she ran up and along the trails like a real marin-ite trail runner.... (the down hills she was definitely more cautious on...but who isn't especially in the rain! :)). it was great to have company on a long run...again we chatted nearly the entire time...and to me the run just flew by.
Posted by liz at 11:30 AM | Comments (1)
December 07, 2004
tuesday runs
trail run:
this afternoon we (alison and I) hit the trails with two of the kids on the xc team. we ran for about 58 minutes... we parked in the phoenix lake parking lot...headed up the main trail and then at the water fountain we went up the single track and hit the yolanda trail. this is a narrow , winding, gradual uphill that takes you to a beautiful ridge with views of mt. tam, rolling hills, and gree tall trees and big open sky all around. we chatted most of the way up the hill. once we got to the top of the hill we ran along the ridge and then flew down into what i call "barn canyon". here the low beautiful base if filled with tall redwood trees, soft trails and the sound of the creeks running. we then headed up a single track to concrete pipe trail-a fire road--only to take shaver grade...a long fire road back down to phoenix lake and the parked van. running downhill felt great. by this point we all seemed pretty inspired by our run-- it was great to be out on the trails...with alison . we talked a lot about running...which i think the xc runner that we were with Really enjoyed!!! tomorrow...alison and i are going to do a long run on mt. tam. it's going to be great!
track workout:
we had about an hour break before the track workout. we stopped by a lecture that one of the teachers at my school was giving...it just happened to be about marin trails. i thought..that's neat...alison will learn yet another perspective of the marin outdoors life! OR be completely bored!?!
we left the lecture early and headed to the track...we jogged the mile +++ to the track... just as we started jogging the rain started coming down. it was only sprinkling..but it inspired me to double check if alison really wanted to go all the way to the track. i said..."we could easily jog the opposite way and go home."...i was just trying to get out of the workout though...so that didn't work...
at the track...the workout was 4 x 1 mile. i was only planning on doing 3. (and i finished 3). i was going into the workout hoping to run 3 x 6:05. i thought that would be hard enough. once we started the first one...i was surprised to be feeling so good. i finished the first one in 5:59. 2nd one in 5:50 and the third one in 5:41. it's one of the best workouts i've had in years. we had two minutes rest in between intervals...and i just felt great.
i'm really looking forward to tomorrow's early morning long run.
more later
Posted by liz at 08:23 PM | Comments (4)
monday double
am:
ran the usual larkspur winter loop @ 5:45 ish in the morning. The three of us all seemed a bit tired. We ran the course in a leisurely 58 minutes or so. It wasn't as cold as it has been...we chatted nonstop and my legs were tired from Sunday's workout but not as tired as I thought they might be.
pm:
by this time it was storming...rain was coming down and branches and leaves were falling from the sky. forecasts were pitching predictions of 4 to 5 inches of rain for the night... that didn't stop us. i picked up alison at the airport, then my brother in law at the ferry building and we headed over to larkspur. we did the crown road loop. we started down on the flats, then headed up the hill behind the pizza shop....and made our way to crown road --flat ~ 3 mile ish section of fire road-- and then came out in corte madera where we ran straight down a winding hill...and ran back on the bike trail. the night was dark and stormie...the trail was a bit foggy...so it was hard to show off the landscape to alison...but never the less it was an adventure...we chatted nonstop....about all sorts of t hings...and we finished up the run in 59 minutes or so. it was a great run indeed!!!! (at times the winds were so strong i felt like we all might be blown off the fire road and into the canyon below...! :) )
Posted by liz at 09:16 AM | Comments (1)
December 05, 2004
miami--san francisco!
well i'm back in the bay area!!!
i was in miami for a conference. we stayed in downtown miami...actually right in front of bayfront park. we were surrounded by water (the biscayne bay and the miami river)...that was very nice. from my hotel window i could see the HUGE cruise boats...i never realized how big they were.
thursday:
i was tired from traveling. i started my outdoor exploration up in the hollywood beach area . i walked about 5.5 miles w/my uncle... it was a great beach for people watching and talking!!! it was pretty warm (for me!!!) 80 degrees or so...all sun!
after the walk i was back at my hotel. i was kind of at a loss where to run ...i didn't feel like exploring the city (the financial district...and dealing w/traffic lights,etc.) so i decided to see if i could run along the bay and water watch the entire time. well..my exploration ended in failure...there was so much construction going on...that i ended up taking a lot of detours and running by big smellie trucks...so after 20 minutes i decided to try the treadmill in the hotel.
i hit the treadmill ( i hardly ever run on these machines...)with a bit of enthusiasm. after many attempts...i finally figured out how to get it started and moving at an appropriate pace...i thought..i'd run 7:50 pace..or so...but that ended up being really boring...so i ran about 5 miles @ 6:45 pace...i didn't mean to go that fast...especially since i had two hard workouts coming up in the next two days...but it was how i resolved my running frustration for the day.
friday:
i had to do my tough workout today. i decided to do the first half on the treadmill and then the second half outside. someone recommended that i run south down brickell ave (route 1)...they said many runners go in that direction...so i thought , why not.
i ran my first 4 x 5 minutes (@ 6:20 pace) on the treadmill. i took 1 minute breaks in between each interval. it was pretty hard doing the really fast stuff on the treadmill. i was just bored. i kept looking at my watch...thinking that was only 45 seconds...and then i'd play games...and say..ok..it'll be awesome if you can stay focused and not look at your watch until you have 30 seconds left...well that didn't really work out...but i had to constantly keep myself motivated. the one thing i really liked...was the consistency of the pace. it was very reassuring to know exactly what i was doing every second of my workout.
after the intervals i ran another 25 minutes easy (7:50 pace) on the treadmill. i was going to attempt 40 minutes on the treadmill but i was just so bored...so i hit brickell avenue early.
i ran down the avenue and i was pleasantly surprised. it was a warm morning...but the landscaping and trees and tall buildings kept me cool the entire way. i ran for another 45 minutes at an easy pace outside...i still had to do another set of 4 x 5 minute intervals. i kept thinking ...that maybe i'd find a track to do these on... but there were no tracks in downtown miami --go figure! i did find the perfect place to run my intervals... after crossing the rickenbacker causeway (a little road/bridge-that takes people out to key biscayne)...i ran into a wonderful neighborhood right on brickell avenue. trees lined the entire street. the road was actually an oval with a line of trees and grass running down the middle... huge houses filled this 1000 m stretch...the houses on the right led to the water!! ...those on the left were just as beautiful...but were not ocean front/bay front properties. there was little traffic on the road..only 2 cars drove by me the entire time. i ran my final set of 4 x 5 minute intervals here. i felt like i was running them fast...if anything they might have been faster than 6:20 pace..but again i was just going on effort..i have no way to tell exactly what i ran.
after my intervals...i ran a little bit farther down brickell avenue and then finally turned around and ran back to my hotel to call it a day.
i think i ended up with about 14 -15 miles at least .
saturday:
i took the day off. i was feeling run down. tired from all my training, traveling and working... so i just took a day of rest...i did everything a little slower. plus i had to travel back to california ...so i didn't want to be too sore on the plane..i hate that feeling.
sunday:
after dealing w/a little sinus attack for most of saturday...i decided to sleep in. when i woke up i eased into my morning. my brother in law decided to do the run/workout with me. i welcomed the company.
we ran to the local track first. (2 miles there). then we ran 3 miles at 6:40 pace. we then followed the main road to peacock gap/china camp...it was about 30 minutes on the road...and then we hit the trails at china camp. this was a great idea. the trails were wonderful. i missed them...after only being away for a few days. china camp is a mt.bikers heaven...lots of great single track riding....many options, routes etc...and not many runners. when bikers would call back to their biking friends, "Runners ahead"...i would call out my biking joke and yell to my brother in law "Bikers ahead!"... i think it's really funny...he didn't think it was THAT funny. we ran along the trails for a while...we ran all the way up the ridge to the top of the saddle and ran along the top of the hills. here we hit fire roads...that eventually led us down to the local college. from here my brother in law ran to the local coffee shop and i ran back to the track to get 3 more miles in at tempo pace. i ran 6:45, 6:38, 6:29...ran 9 minutes easy to the coffee shop and called it a day.
i think i ended up with 20 miles for the day. i'm feeling much more fit than i was 6 weeks ago...
i'm looking forward to my runs this week...i'll have a guest in town for a few days...alison!!! the hardest part about her visit will be deciding where to run every day...!!!
Posted by liz at 02:09 PM | Comments (6)
December 01, 2004
early morning run
got up at 5:20 and ran w/my larkspur friend. it was very very cold. i had to scrape the ice off the car window...i thought i wouldn't have to deal w/ice in california...oh well.
due to the cold...we ran a bit faster this morning. we ran our winter loop in 54:50...it's about 7 miles...we talked non stop...i almost forgot that i was leaving for miami...later that morning while i was running...i was just so absorbed in our conversation and run....
Posted by liz at 08:37 AM | Comments (2)