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February 27, 2005
Sunday Long Run
Well this morning I got up at 7:30 am. It rained throughout the entire night. I was happy that when I went out the door it was no longer raining. I met my friend over on the other side of the ridge. I ran over to his new house. While jogging (literally jogging) over there I felt really tight and sore from yesterday's workout. Once the two of us hit the roads I felt a bit more loose and less sore. We ran out on the roads for a few miles until we hit the main park. We ran most of our run in China Camp. We ran on almost all of the lower trails (we saw tons of wild turkeys..they were beautiful!!!) in the park (part of the Tamalpa Challenge xc course) and then made our way over to Peacock Gap and ran up the switch backs to the upper single track trails on the ridge. I felt pretty good on all of these trails. In some sections of the trails...the mud was very deep and in other sections it was terribly slippery...so it wasn't a terribly fast run. Once we hit the 3rd major intersection we took the fireroad all the way to the top of the mt. top and ran along the top of the ridge until we got to the Civic Center. Once we got to the civic center we took the roads for awhile until we hit Golden Hinde and Del Haro (which I call Del Hard--b/c it leads to a single track trail that climbs 800 feet or so pretty much in a straight line!!!). We made it up to the top of the ridge and my friend turned around and went home and I continued on down the switchbacks to the elementary school and down 5th avenue until i reached home. It was a nice 3 hour and 1 minute run...but my legs are pretty sore from the last few days of running--so I'm glad it's over!
Tomorrow will be a rest day- for sure!
Posted by liz at 11:14 AM | Comments (2)
February 26, 2005
Sat. Tempo Run & cool down
Well I started the day off w/a trip to the dog park. Surprisingly my whippet caught more frisbees in mid air than my border collie! Cosmo-the whippet--seemed really fired up this morning!
This afternoon I did a 3 mile tempo run on the MA 5k loop. I skip the last .1 and just run the first 3 miles. This is a road course that's relatively flat. A few gentle rollers, but not much to complain about. My brother in law came out and ran the workout with me. I finished the 3 mile loop in 18:27. My splits: 6:10, 6:07, and 6:09. After the tempo run I ran up on the ridge--really really easy-- for about 45 minutes to 50 minutes to cool down. I figured I got at least 8 miles in for the day.
I was a bit tired from my long run and hill yesterday but overall I felt strong...!
Posted by liz at 05:45 PM | Comments (1)
February 25, 2005
run & lifting w/the team
this afternoon i lifted with the team --plus sit ups and push ups. i'm up to 25 push ups in a row--thanks to a group of athletes on my team who love the consistency of doing these exercises with a group! (it's certainly helped me! :) ).
after the run we did a point to point run. we got dropped off in san anselmo and ran back on the ridge. instead of coming back to school via the valley (my neighborhood) we stayed up on the ridge and took advantage of the longest downhill we could and pretty much got dropped off by the hill two blocks from school. we ended up running just over 4 miles. it was a cool overcast day, nice to run w/the students, we all chatted the entire time.
more later!
Posted by liz at 05:02 PM | Comments (0)
Thursday/Friday
Thursday:
Our track and field team had their first practice meet of the year. Usually on meet days I try to get a run in early in the morning but I opted to sleep in and rest.
The meet went very smoothly. Lots of performances surprised me and I was really proud of the students.
After the meet, by the time I cleaned up and made sure everyone had rides, it was close to 6:45. I decided to run home via the ridge--so I took off down 5th avenue, cut over to Forbes and then cut up the hillside and ran via the neighhorhoods out to the ridge in the dark, along the ridge for awhile and then made my way carefully down the switchbacks in the dark. It actually wasn't too dark out so that worked out well. I only ran for about 35 minutes. It was nice and easy.
Friday:
Today I went out for a lunch time run. I took off down 5th avenue, ran all the way down to the graveyard, via the graveyard, out towards Sunny school, to the san anselmo shopping square, via downtown san anselmo, out towards phoenix lake. at first my plan was to run out to phoenix lake, around the lake and back, but then a street that just went uphill caught my attention and i decided to see if i could take this road up to the top of Bald Hill. The climb was tough...I had already been running for close to 30 minutes at a decent pace so running straight uphill for 1000 feet proved to be challenging but very beautiful. Running to the top of Bald hill from this perspective was so much different. I could look down and see all of San Rafael, San Anselmo, Ross. Directly across I could see Ridgewood Ridge, the ridge i usualIy take from my house (it looked tiny and a bit insignificant!!)--it was a great new take on the neighborhood!) I then took Worn Springs Fire trail down the hill and came out at phoenix lake, from here I took the most direct route back to school. i ended up with 1:32:28 of running. I'll run and lift again later with the team, but at a much easier pace.
Posted by liz at 12:50 PM | Comments (0)
February 23, 2005
wed. morning run
got up at 6:30 am and ran over the the supermarket to meet a friend to run. we ran up on the ridge for most of our run. we ran nice and easy to recover (we both were on the track the night before!). it was a beautiful morning. the temperature may have been as high as the low 60s and the sky was clear and the air was refreshing! the trails are still a bit soggy and wet from all the rain we got this weekend...but it didn't matter...since we were taking it easy. i ran for 1:13 and called it a day!
more later!
Posted by liz at 10:42 AM | Comments (1)
tuesday track
tonight i ran over to the track for the tuesday night sr workout.
i adapted the workout a bit. the main group was doing 4 sets of 1000, 600 m repeats. i ended up running 4 x 1 miles.
i started off feeling a bit tired and out of it. but by the third repeat i kind of felt better and had more of good pace going. my brother in law decided to run all 4 miles w/me. that was a nice surprise and made the intervals easier. we started three of the sets w/the large group and then when they stopped at 1000m , we kept going.
i ran 6:05 for the first mile. 5:58 for the second mile. 5:59.99 for the third mile (very even splits!) and the last one i just felt good so i busted out a 5:43. we had about 2 minutes rest in between intervals.
i cooled down and called it a night.
Posted by liz at 10:38 AM | Comments (1)
February 21, 2005
weekend update!
well-- i never would have imagined this scenario...! friday night my husband got really really really sick. it was awful.. he's been sick for 3 weeks now...but whatever he had...the level of discomfort just sky rocketed... about 2 hours before we needed to leave for his big surprise...i had to break down and tell him about it--b/c i was very uncertain if he could even make the trip.
the plan was to take a red eye flight to mexico (sayulita) and stay (w/10 of our college friends) for the weekend at a wonderful house right on the ocean ! i had been planning the trip for months now with my friends...and i decided a long time ago to use this as carl's b-day / xmas present...! :)
alas--friday night..i had to tell all of these plans to my pale faced husband---he could hardly get off the couch...! of course he couldn't fly. for a moment or two i actually thought about going solo and leaving him home for the weekend but i knew i couldn't do that...the trip was for him! i was really really sad. more sad for my husband, but still hugely disappointed that this thing i was planning since last spring fell apart at the last second! :(
sat running
i decided to stay couped up all weekend. i was kind of depressed anyways...and i figured since i wasn't supposed to be around for the weekend anyways i 'd just stay at home , sleep, relax, take care of my husband and hide away w/the puppies!
on sat. i ran w/the puppies and my brother in law on the ridge. we ran for about 45 minutes. i was tired from my run on friday and i just enjoyed being outside w/the puppies.
sun. running
by sunday my hide away plans were getting stale. i was feeling antsy but still not feeling ready to plunge back into "my public life" and start making plans with everyone. but i did want to get out.
so i did two big things.
a huge run
and a trip to the movies.
i ran for 3.5 hours. i got dropped off in sausalito at the spencer st. exit i believe and ran via the headlands. i went over to the miwok trail and ran on the headlands course all the way to the top of cardiac on the dipsea trail. for the first 1.5 hours i felt great. i pushed the flats and even the uphills and kind of wished it was a race day ...i felt that great. by the time i hit the top of cardiac hill on the dipsea i was starting to feel tired. i still had about 2 hours to go. i ran over to pan toll, then i ran over to the west point inn...from here i took hoo koo kuu fire road all the way over to phoenix lake. and from here i ran home on the roads. i ran the last 2.5 miles home at a good pace.... and i walked around the block when i got home. i figure i ran over 23 miles--maybe close to 25. (and at a pretty good pace! nearly the entire run was on trails...but i was moving!)
it was raining on and off during the entire run. i waited until the afternoon to go running...! it was nice to be out on the trails. i didn't see many people at all. i actually listened to my ipod shuffle the entire time. this is the first time i ve run with it. i haven't listened to music while running since i was in high school but i have to say...i really really enjoyed it. i listened to "where is the love", "If i laugh", "Punk rock girl", "Til I collapse", "lose yourself", "Chariot", "St. Elmos Fire", "The Sign", "Hey Ya", "Family Snapshot", "Light and day", "Don't Stop me Now", Born Slippy Nuxx", "Two Princes", "Fair", "Caring is Creepy", Vivaldi, "American Tune", well and tons more...I had about 3 hours of music on my ipod --so towards the end of the run i was getting some repeats...but i was definitely having lots of run running that long rocking to tunes by myself! :)
the movie i saw : Million Dollar Baby! I really liked it! two thumbs up!
monday:
i ran about 5 miles today up on the ridge. it was raining a little when i started but by the end of the run...the sky cleared and it felt great. i felt better than i expected today!
and overall my hamstrings haven't been as sore the last few days. I am really happy about that!
more later
Posted by liz at 07:13 PM | Comments (3)
February 18, 2005
friday long run
well--since i'll be away this weekend (i'm surprising my husband w/a wonderful getaway weekend--more on that when we return!! :))--i thought i better get a long run in today, just in case traveling throws a wrench into any big running plans i dream up...
so this morning--i woke up early and met my friend for a 6:15 am run. she ran about 8+ miles with me and then I added on another 8 + miles. I ended up running for about 2:10. we started off in ross commons, went up to phoenix lake, up shaver and then all the way down concrete pipe and back to ross commons. then i went back up to phoenix lake, took the tucker single track trail all the way up to eldridge and then made my way back down to phoenix lake and back down to ross commons. at the start of the run it was raining . as the run continued the rain lighten and soon it was no longer raining. we saw the morning sun come up and listened to the birds, and chatted the entire time. on the 2nd half of the run i picked up the pace a bit. the downhill was hard b/c my hamstrings were still tight. once i got to the flats i ran in the last few miles just under 7 minute pace. it was nice to get the long run in so early in the morning.
all week i've done sit ups/ push ups and core exercises... that's a big plus for me!
have a good weekend and more later!
Posted by liz at 07:13 PM | Comments (0)
thursday lunch time run
this afternoon i ran a new loop w/my coworker. we ran from the school out toward the graveyard, via the graveyard, down via the eucalyptus trail, out to california road (i believe) to santa cruz rd., to sunny hills school and then back via the graveyard on trails and then back to school. the entire loop had at least 2 miles of trails. i think the loop was about 5.4 miles and then we added on another mile on the soccer field. we chatted the entire time and i loved learning a new local loop by my work and home.
at the start of the week i was hoping to do a tempo run today, however as the week progressed i just haven't been able to recover well . my hamstrings have been sore all week...so i've just been stretching and taking a conservative approach to my training!
Posted by liz at 07:09 PM | Comments (0)
wed. bon tempe loop
this afternoon i ran the bon tempe lake loop with the tracksters. it was a beautiful afternoon. it was great to be out on the trails. i love running over the reservoir and looking over at the cormorants all lined up on the buoys. finishing up on the shady side of the lake is always nice too! it was about 34 minutes total.
Posted by liz at 07:07 PM | Comments (0)
February 16, 2005
wed early morning run
well this morning i met a friend in san anselmo to run. we met at the local grocery store parking lot. i ran 1.5 miles to get there and then we ran for about an hour. we hit the open space/ridge trails. by the time we got to the fire roads the sun was starting to surface and the hills were lighting up right before our eyes. it was our first run together so we had lots to talk about. the pace was perfect-- after track last night. my hamstrings were very tight. the trails were very wet (following two days of rain!!!). it was great to be out on the trails so early in the morning (6:30). by the time i ran home..I ended up with 10++ miles.
Posted by liz at 12:04 PM | Comments (1)
Tuesday Track
Got to the track and it was pouring!!!
Didn't warm up that much so I used my first interval as a warm up and a way to ease into the session.
The call to action on this rainie evening: 4 x 5 minute intervals w/2:30 rest @ 5k pace.
I ran the first 5 minute interval at about 3:03 / 800 m pace. I felt kind of sluggish.
My next interval I ran about 2:58/ 800 m pace. I still felt a bit sluggish.
The third interval I started to feel a bit better--I ran about 2:56 / 800 m pace .
My final interval I just decided to run the "Macho Mile" and ran via in 5:50.
A short cool down and I called it a night!
Posted by liz at 10:32 AM | Comments (1)
Monday
Lifted and did core exercise drills. No running. Didn't want to overdo it after a hard friday-sunday!
Posted by liz at 10:31 AM | Comments (0)
February 13, 2005
Sunday Relay- & long cool down
Couples Relay-
Well--I reluctantly agreed to run the local couples relay with one of the athletes who I coach. He really wanted to see what he could run for the 2 mile race and I said, "well if you can't find a partner by Friday I'll run it with you...".
I was really tight during my warm up. Girls run first, Guys run second. Since I knew I couldn't really go all out I decided to test myself in this effort and just try to run somewhat conservatively (not pull anything) and run a smart race--run from behind and see how the race unfolds.
I got on the starting line--2nd row--and the race took off. A flood of girls took off! I thought...hmmm, they are going to die. I ran right behind them...overheard the 400 split 80 seconds and thought..wow they are going to run 5:20s...and then waited and by 1/2 mile had passed most of these runners.
I ran in 4th place almost the entire race. Two of my training partners were about 10 seconds ahead for the first mile! They looked great. A piece of me thought I should be up there but my tight hamstrings thought no way..i felt like i was running with lead legs. I went via the mile in 5:54. Aerobically that was fine. During the second mile the woman, a friend of mine in 3rd was slowing down, so I just made it my goal to catch her. Coming around the last corner I passed her and at the same time, another new friend of mine came flying by both of us. We all finished in 3rd/4th/5th around 11:51. A good run considering my week in training. My partner ran 10:57--a great time for him this early in the season and we ended up 4th overall. All in all it was very fun to see so many friends and I got to catch up with a bunch of people after the event!
After the very fun awards ceremony I cooled down with two friends and our dogs via the levies. These trails were perfect. We kept the dogs off leash ( i only had my whippet with me) and just ran easy (8 minute pace) and talked the entire time. We got about 8 easy miles in.
Posted by liz at 12:49 PM | Comments (1)
Saturday Long Run- 2:56 +
Ran with my Larkspur friend. We met up at the Ross Commons parking lot. We ran a new loop. We ran (the first 2.5 miles on roads)out towards Sun Valley--up and over the United Hill--down 5th Avenue--behind Sun Valley elementary school--up the switchbacks--we then stayed on the ridge all the way to Loma Alta. This ridge running was very very nice (it was a beautiful clear sunny morning--we were out at 7:30 am)--however the ridge gradually climbs for miles--so it can be a Grind! Once we got to one of the tallest peaks--we went downhill for awhile and then began climbing up again via the cow pastures (w/cows all around us) until we hit the top of Loma Alta. This was a very challenging climb. By this point we had been running for 1 .5 hours and my legs were feeling tired from Friday's tempo run. I just took it easy , had half of Luna Bar, and by the time we were descending down into North Fairfax I was feeling better. We ran via Fairfax (roads--2 miles) for awhile until we hit Deer Park (trails again). From Deer Park we ran up to Yolanda Trail to Phoenix Lake and Back to Ross Commons. The last 30 minutes (almost entirely on single tracks and fire roads) we picked up the pace to about 7:00--the last mile my friend really took off and I just maintained my pace (feeling perfectly fine w/my effort!). My hamstrings were tight at the start of the run. They loosened up a bit during the run but then after the run they tigthened up again!
All in all the run was great. I was definitely beat after the run.
Posted by liz at 12:38 PM | Comments (1)
February 11, 2005
friday tempo run
ran over to the sr track. ran 4 miles continuously on the track (6:35, 6:32, 6:20, 6:16). (took a two minute break.) then ran 4 miles on the road (first two miles very hilly, third mile all downhill, fourth mile flat) 25:55.
felt very good overall. my hamstrings are still tight from tuesday night's 400s.
also completed the dynamic warm up with the team. sits up / push ups included!
ran 1.5 warm up and no real cool down --except dynamic stretching!
Posted by liz at 06:54 PM | Comments (1)
Thursday Lunch Time Run
Ran Elbow Extension SR loop at lunch. Ran w/my coworker. It was a beautiful afternoon. We chatted the entire time. I got back on campus one minute before class started...so I literally had to throw on a pair of sweat pants and start teaching my class! :) 6 miles... 44+ minutes
Ran another 3 miles w/the team at practice. Ran really easy to/from the track and field. Ran the dynamic warm up with the team as well.
Posted by liz at 06:14 PM | Comments (0)
February 10, 2005
running with my whippet & border collie
wednesday night:
well tonight i was planning on returning to blackies pasture but the logistics didn't work out. (we're a one car family--so if there's traffic one way--chances are any plans thereafter will need to be adjusted!).
i was looking forward to running the loop again--it's a great course and socializing w/the group...next week...hopefully it'll work out. the plus side of missing the run--is that i did get to run with my whippet and border collie.
we ran the graveyard loop. we left the house at 5:50. it was still light out. for the first 1/2 mile the puppies pulled quite a bit but then they settled down. when we hit the mile mark...we were now on the fire trails...so i let them loose! they raced up the fire road i followed behind. my hamstrings were a bit tight from the 400 intervals the night before. i was going to run up along the ridge for awhile...but the sun was fading quickly and i decided i didn't want to be caught in the dark, on the trails, w/o a flashlight, with the dogs off leash. so--we cut the run short and ran down the switchbacks to the elementary school and made our way home. it was an easy 30 minute run. the dogs definitely enjoyed the outing!
Posted by liz at 07:56 AM | Comments (0)
February 09, 2005
Some days off / Back on track
Saturday/Sunday
Took both of these days off from running. Friday night had a fevor and felt really bad. Sat/Sun body felt beat up and tired... and still struggled w/cold.
Monday
Ran easy w/the team. Ran warm up with the team. Did dynamic drills (15-20 minutes of sit ups/push ups/ core body exercise, etc!). Ran 4 x soccer field relay with the team... 57 seconds to 52 seconds.
Still felt tired and sick.
Tuesday
Ran 5.5 miles w/the track and field team. Ran SR/Elbow loop finished at the SR track and then ran back to school.
Returned to tuesday night track (san rafael tuesday night group). the group was doing 400 m relays.
ran 12 x 400s. 90, 84, 85, 83, 80, 83, 81, 80, 83, 82, 80, 78
the intervals didn't feel too bad. i thought i was running more like 87s...so i was surpised to review my splits after the workout. after the run my throat was pretty sore...but i do think i'm recovering from whatever hit me this weekend.
Posted by liz at 10:53 AM | Comments (1)
February 04, 2005
lunch time run
ran 4.666 (36:34) miles at lunch w/my coworker. we ran the elbow loop. we start at the soccer field and then go out via the streets of san rafael, up the railroad tracks, over the freeway, via the local college, up via the fireroad trails and then down back via the neighborhoods, under the freeway and back to campus (soccer field).
we ran easy and chatted the entire way. it was a beautiful afternoon (shorts and a t shirt). when we returned to campus we headed over to the old gym for the big dodge ball tournament (faculty vs. senior boys!). we missed the start of the game...so we weren't in the line up but we watched along with the full house (of spectators) ! the music in the gym was perfect as i watched my colleagues pummel balls across the gym at tons of senior boys....! in the end the faculty/staff team won! there'll be more games down the pipeline for us , i guess! :)
Posted by liz at 01:36 PM | Comments (4)
early morning run
friday morning
well, i managed to make it out of bed at 5:50 am this morning after staying up late for me (12:00) --i was out in the city--something i rarely do now...i'm so suburbanized (unfortunately or fortunately)--we were out late celebrating the twins' (my husband and bro-in law) birthday!--we went to a little bar and a steak house...by 10:45 pm...i had to focus to keep my eyes open...though i was tired i was glad to "get out" and do something different!
i hardly remember the run b/c i was still waking up...i met my friend over in larkspur and we mainly stayed on the bike path trails (i think)...we ran via larkspur, corte madera and then via larkspur again. we ran very easy and just talked the entire time. we ran for 43 minutes. it was cold this morning...i wore a sweatshirt and shorts.
Posted by liz at 08:19 AM | Comments (1)
easy run w/puppies
thursday
today i went up on the ridge again after school...w/the puppies and a couple of tracksters. it was another beautiful sunny, clear blue skied day here in marin. (tank top and shorts weather!)
the puppies were pretty good on the run. we ran along the top of the ridge (parked at the trail head) and then took the very steep trail down into san anselmo cut via the mini dog park area (sorich park), then ran via the eucalyptus single track trail, to the fire road just above the graveyard and then took off on the 1/2 mile fire road uphill trek that led us back to the top of the ridge (ridgewood fire road) and the small single track trail that skirts across the top of our little mt. area...
the dogs seemed especially happy today. i ran easy (25 + mins)...and talked to the girls i was running with...
Posted by liz at 08:08 AM | Comments (0)
February 03, 2005
blackies pasture run
wed. night run
i decided to venture out and do a social run tonight. a group of local club runners meet every wednesday night at blackies pasture (named after a horse "blackie" that used to live there) and run anywhere from 3 to 10 miles.
i brought my little whippet along with me. she seemed very excited for this one on one time with me. usually she has to compete with our border collie and ends up just following him around (he's much more dominant!)
around 6 pm i arrived and the parking lot was nearly full. there ended up being a good group of people to run with. the run is really nice. you start off on a bike path along the bay for about 8 or 9 minutes and then you wind through this beautiful little community called belvedere (I think that's the name of the area)....there's a steep climb on an old abandoned road that you slice via the hill. with to gain some elevation and then it's a great winding downhill that sparkles & dances with lights from the homes and the downtown area of tiburon.... once you get to the downtown area...you run right along the water and right by the cute little shops that line the streets...and then you take a straight flat line back towards the bike path and arrive back at blackies pasture...
tonight's run was very nice. it wasn't too cold. the pace started off very easy...and then when we hit the downhill the pace picked up...cosmo bolted to the front of the pack and i let her pull me along. it was a little faster than i would run by myself but it s always nice to run w/a pack of people and enjoy that kind of company... the run was "exactly 7" miles (51:12) according to one runner in the group :) hopefully i'll be back out for more wednesday night runs this month!
Posted by liz at 09:13 AM | Comments (2)
February 01, 2005
crown road w/the puppies & kids
Another Fabulous Sunny Warm Day In Northern California
gosh--i hate to put it that way...(to all of you stuck in the cold right now!!!) ...i am just trying to indulge in this unsually warm spring weather right now...
once again...throughout the day people were hanging out in short sleeve shorts outside, relaxing in the warmth of the sun! it was spectacular--really.
i was anxious all day long to go out on the trails w/the puppies. i knew they would love being out on such a beautiful day too.
we hit crown road--a beautiful fire trail that's smack in the middle of the mt. there were awesome views of the bay today, we had clear views of the east bay and someone said they could even see san francisco...but i didn't see the city from where i was running!
i ran out and back. everyone kind of did a different route. i ran easy out w/the puppies...they were like wandering gypsies today---running WAY up ahead of me and then somehow finding their way back to me...my little whippet kept trying to track noises in the woods...
i ran easy for 39 minutes or so. i felt great...but i had to remind myself to hold back...i want to run easy all week...just to make sure i don't over do it after running long on sunday.
Posted by liz at 06:54 PM | Comments (1)
easy run w/the puppies
monday:
today i ran easy (26+ minutes) w/the puppies and a couple of the track and field athletes up on the ridge. it was an unusally warm winter day...the sun was shining...at school some teachers even held their classes outside it was so nice!!!
i felt a little sore from sunday's efforts but not nearly as bad as i expected so i was happy with that. the ridge was beautiful...spectacular greens filled the horizon and the sky was perfectly clear and the temperature was unbelievably pleasant!
Posted by liz at 10:40 AM | Comments (2)