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August 30, 2005
mon./tues.
mon: ran easy w/the team. ran the '04 crossroads 5k course. the course is almost entirely on trails & consists of one big uphill and one big downhill. ran very easy w/the group. body felt tired from the weekend's efforts.
tues: ran ~2.5 w/the team. ran easy up on the ridge. it was their pre-meet run. then ran a workout in the city w/my team. ran 3 x 1.25 mile repeats. ran the first 1200 @ lt pace and the next 300 or 400 m. @ 5k race pace and the last 400 at cool down pace. ran continuously for the three loops around the polo fields and golden gate park xc course. ran w/a few different people for the workout. ~approximate 1 mile splits (6:43, 6:35, 6:30). felt strong, though still tired from weekend's effort. definitely held back a bit on the workout in order to speed up my overall recovery.
Posted by liz at 08:37 PM | Comments (1)
August 28, 2005
Catching Up, Hood to Coast & More!
Wed: Ran ~ 2.5 miles up on the ridge w/the team EASY. Ran an additional ~ 3 miles w/the puppies after work on the ridge. Up the hill on the roads/staircase route--down the ridge via switch back trails. All Easy running.
Thur: AM- Met my friend up on the ridge and ran the lollypop/Surprise Loop. ~41 minutes. Felt good. PM- Ran ~5 miles (40 mins) w/the team. Ran from school, via the graveyard, up & around the 1/4 mile loop and back down via the switchbacks , down 5th to school again. Ran easy.
Fri/Sat: Hood to Coast Adventure- Ran w/a coed team. Ran 11th leg. Ran my first leg around 1 am in the morning. Ran 4.2 or 4.3 miles along a bike path in the pitch dark. Felt pretty bad for my first leg--was really worried how the rest of my running would go ( i still had two more legs to run after this). Had to stop twice for lights (volunteers insisted)-hard to get stride back after stop and go. but overall 1st leg felt bad. Ran ~ 27+ minutes for a relatively flat section. 2nd leg ran around 7 am in the morning. Ran ~4.1 miles (25:31 or so). Felt much better on this leg. The course was rolling, not as flat as my first leg. It was very cool and a bit foggy for this run. The surroudings were beautiful--tall pines along most of the route. 3rd leg ran around 1:00 in the afternoon. Ran 7.4 miles (48:18). My leg was very nice. Entirely on trails. The first 1 to 2 miles was on a bike path and then it turned into a gravel/fire road. The fire road was entirely uphill--but the uphill was ever so gradual--just a very subtle grind with a few sections that leveled out a bit. I was very glad to be on trails. I felt the strongest on this leg. This surprised me a bit sense my first leg felt so bad physically & emotionally & since I only grew more & more tired as the event carried on- while waiting for each of my legs I kept day and night dreaming about sleep, my own bed, normal non running activities. I was only or able (depending on perspective) to sleep for two short intervals in the van (~3.5 hours total ) during our 19+++ hour relay adventure.
Sun: ~ Mt. Biked ~ 10 miles easy along the ridge. Later ran ~4 miles easy on the ridge w/the puppies. Ran really easy to "cool down" from my relay efforts. Didn't feel too stiff or sore.
Posted by liz at 10:59 PM | Comments (2)
August 24, 2005
tues. workout
tues: went into the city and ran w/my team. we ran in golden gate park. stow lake hill repeats. we had the option of doing 3 to 5 approximately 1 mile repeats (~.9 maybe). we warmed up. it was very cool/cold in the city. i ended up running 4 repeats. we ran a loop around the hill (~2:55 to 3:00 minutes) and then ran up the hill (~2:55 to 3:00 mins.) the plan was to run the loop around the hill (flat) at LT pace and the uphill @ 10k pace/effort. i felt strong for the workout. in between hill repeats we just jogged to the bottom of the hill and started again. my splits (6:00, 5:59, 5:56, 5:52).
Posted by liz at 12:27 PM | Comments (0)
August 22, 2005
summer's over/catching up!
thursday: (am) ran ~ 6 miles in samuel taylor park. ran up towards barnabee peak--single track trail--very beautiful--lush, dense forest. gradual uphill climb 1st 3 miles & then turned around. (pm) ran the ma dipsea (except for the final .7 miles). ran w/a friend. pretty warm night. roads/trails very nice. ~48:55.
friday: ~7 miles. ran out/back on the ridge. started on ridgewood drive. ran w/a friend. ran a nice pace.
saturday: 5k xc race. pretty hilly course. a solid gradual climb 1/2 mile into the race followed by another 1++ miles of rolling hills. start/finish on rough patch of grass (lots of holes!). ~19:44 or so. 3rd place. felt strong- not great turn over on the downhill.
sunday: ~ 2 hours 15 min. run. ran up/over the ridge to china camp. ran to the top of the peak and out to the bay on trails. returned on the roads and then ran up/over the ridge. run felt good. ran a good pace.
monday: 1st day of xc practice/school. ran w/the kids. ran out/back to the graveyard. 23:19 nice run, lots of talking and catching up. course entirely on the roads.
Posted by liz at 09:34 PM | Comments (2)
August 17, 2005
tues/wed.
tues: golden gate park workout. ran 3 x 2 mile repeats on the pa xc course with the team. we were to run steady state for the majority of the run however in between two sets of cones we were to pick it up to race pace. one set of cones was about ~600 meters long or so, the other set of cones was about ~400 meters long or so. (4:21, 1:50 (1st long interval), 4:45, 1:37 (1st short interval), 5:45, 1:50 (2nd long), 4:51, 1:36 (2nd short), 5:52, 1:50 (3rd long), 5:06, 1:33 (3rd short). Total running time: 42:15
Run felt good. We ran at a pretty good pace for the entire run. The recovery in between intervals felt good. On the very last short interval my calf tighten up quite a bit (charlie horse) while I was running. I had to stop, shake it out a bit and then keep running. I haven't gotten a really bad charlie horse while running since I ran the Catalina Marathon...! I'm thinking I was dehydrated going into the workout.
long warm up & cool down too.
wed: ran in china camp state park in the morning w/a friend. we ran about ~8 miles on the single track trails (flats!). very nice run. cool temp, nice pace, good conversation!
Posted by liz at 11:28 AM | Comments (0)
August 15, 2005
weekend edition
fri: ran ~ 35 minutes easy up on the ridge. ran w/a few friends. it was warm out. kept the pace nice. the puppies came along too.
sat: ran 6 x 800 on the trails up on the ridge. the 800m course is gradual it's on a grade and rolling so i got in three uphill repeats and three downhill repeats which both included little climbs. uphill/downhill. 3:30/3:06/3:23/2:56/3:21/2:54 took 1 minute break in between each interval. felt strong. tired after the workout.
sun: ran in big basin redwoods state park. very beautiful. ran ~10 miles. ran to sempervirens falls, then on shadowbrook trail cut over to sequoia trail and returned to the start. then added on an out/back to the falls again to get in a total of 10 for the day. the trails here are very soft. lots of great single track trails. great variety. creeks, redwoods, conifers, oaks, ridges, tight turns, moss covered "walls" that line the trails...& more!
mon: ran in big basin redwoods state park. ran from sequoia camp to the park headquarters, to skyline trail to creeping forest trail and down the dool trail. climbed some steep single track trails and ran by tons of beautiful redwoods. ran ~36:56.
Posted by liz at 05:03 PM | Comments (0)
August 12, 2005
wed/thur
wed: ran ~4+ miles up on the ridge w/the puppies to terra linda. ran easy--just to be out there w/the dogs really. pm: ran ~8+ miles w/a friend on crown road. ran out/back and then out/back again. nice pace, talked the entire way.
thur: day off!
Posted by liz at 02:38 PM | Comments (0)
August 09, 2005
tues. workout
tuesday: pm: tonight i went into the city (golden gate park) to run a workout w/the women's team i run/race with. it was so cool/foggy in the city. i felt like i was in an entirely different state. we warmed up for a few miles and then our task was to run 3-6 mile repeats at lt pace with one minute rest in between on trails (slightly downhill, slightly uphill (alternating). i ran 4 mile repeats. downhill (6:16), uphill (6:40), downhill (6:16), and uphill (6:38). the workout was harder than i expected but the cool air felt great and i felt strong. i ran w/quite a big pack for these repeats. the company was great.
Posted by liz at 09:59 PM | Comments (0)
catching up...
friday: ~ am: ran about 5 miles in the presidio w/a friend. it was pretty cool out. ran nice & easy. pm: ran about 5 miles on the ridge w/another friend. it was very warm up on the exposed hillside.
saturday: day off!
sunday: ~am: ran the lake loop from ross commons w/a couple of friends. 1:39 or so. ran an easy pace. talked the entire way. beautiful morning. the lakes were very refreshing to run by! pm: around sunset took the puppies out for a 4 mile easy run along the ridge. it was cooler by this point and felt nice.
monday: ~am: ran ~8 miles w/a friend in the headlands. it was very foggy. it was so foggy we could hardly see the trail we were on! it felt really nice. ~pm: ran to phoenix lake from my house (2.5 miles) and then ran the tucker loop w/a group of friends (~26.01 minutes!), then ran back to my house (2.5 miles).
Posted by liz at 10:23 AM | Comments (1)
August 04, 2005
thursday tempo & dog run
am: ran a mini tempo run w/my friend. we met up at the top of the ridge and ran from crestwood drive trailhead to fawn drive trailhead and back (fawn to crestwood) at tempo pace. the way out was a bit uphill and rolling (8:28), the way back mainly downhill (7:35) 16:03 total. with the warm up and cool down it was about an hour's worth of running.
pm: took the dog's on the puppy loop. up and around the ridge. ran easy for about 35 minutes or so.
Posted by liz at 06:16 PM | Comments (1)
August 03, 2005
wed
ran ~ 8 miles w/friends. ran ~5 miles or so w/two friends, then did another 3 miles with another friend. ran at china camp state park. a very nice place to run on single track trails with great views of the bay. ran an easy pace.
in the evening went on a nice 10 mile bike ride for fun.
Posted by liz at 07:45 PM | Comments (0)
August 02, 2005
mon/tue
monday: am: went for a 1:45 bike ride. out to marin headlands & back. the fog was amazing. the hills were tough. pm: ran the yolanda loop w/a couple friends. the run was nice & easy and the conversation was nonstop.
tuesday: easy day. ran ~40 minutes easy w/the puppies up on the ridge. ran a very slow pace. a recovery run all around.
Posted by liz at 04:41 PM | Comments (1)