Action in the line of the Greatest Resistance: September 2005 Archives

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September 28, 2005

wed

wed:

am: ran @ 5:45 w/my larkspur friend. we ran out 5th avenue, over to the bike path that runs along miracle mile/sr. francis drake. we went out to forest rd., to deer park and then back via fairfax, along the bike path, across the streets to drake high school, then via the graveyard (trails), back to our start.
64 minutes of good running. i was a bit tired from tuesday night's workout.

Posted by liz at 01:28 PM | Comments (0)

mon/tue!

monday:

ran an easy ~30 mins. or so on the levees in corte madera w/my novato friend. we ran nice and easy and caught up. it was warm out , the trails were easy on the body and the time flew by.

tuesday:

ran phoenix lake w/the xc team. nice & easy.

ran track workout in the city w/my racing team. 1600, 1200, 800, 1200, 1600. ran majority of intervals at LT pace, final lap of each interval at 3k pace. basically ran ~92-94 seconds per lap and the last lap was ~80 seconds for each interval. a fun changing pace workout. we had a very large group of women all running together. that made the workout fly by and also made the workout much easier.

Posted by liz at 12:57 PM | Comments (0)

September 25, 2005

weekend update!

sat:

attended stanford invite all day. my teams competed in some of the first few races of the day. we had a good day. we'll do better later on in this season, however this is good for september. i stayed at the meet for the rest of the day and then i ran the collegiate 4k w/my racing team. the race went out very very fast. i ran 15:35 / 15:36 or so. i had a lot of fun, but it wasn't my best race. i went out way too hard and then had a hard time finding a good stride. no excuses, though i'm glad i ran. this event is extremely well run and the atmosphere is unbelievable.

sun:

ran in the whiseytown relay race up in redding. the course is 19.9 miles, 4 legs (4.0, 5.3, 4.3 and 6.3 miles). i ran the anchor leg. the race runs entirely around whiskeytown lake. it's very beautiful. trails and mountains surround the lake. my leg, 6.3 miles, was very tough. the first 5+ were all on a gravel road. the layout: 1/2 mile flat, 1/2 mile uphill, flat for a while, 1 mile steep uphill, downhill, 1 mile steep uphill, downhill, rolling, and then we hit the roads for more rolling all the way to the finish. i ran 43:43 for my leg. i felt strong. very tired by the end. it was a great workout. our team placed 2nd and in the top 10 overall.

Posted by liz at 07:57 PM | Comments (1)

September 23, 2005

this week's update

monday:

ran AM ~ 55 minutes w/my larkspur friend @ 5:45 am. it's getting darker and darker in the morning so we hit the roads for the first 20-25 minutes. we ran down 5th, up the miracle mile, up via the eucalpytus trees to the ridge, around to fawn road and back. PM ~25 minutes. ran w/the xc team. they were doing hill repeats. i ran easy along side the team. last week i ended up running the hills with the team, and then running a hard workout on tuesday & it was tough!

tuesday:

PM (1) ~ ran 30 mins. with the xc in baltimore canyon. we ran out and back along the dried up river bed. it was a nice easy run. PM (2) ~ ran a "track workout" in the city. a soccer game was taking place so we couldn't use the track at kezar stadium. we all moved up to the road circuit / loop up on top. we ran 5 x 800 (5k pace)/300 (1500 pace). the exact distances were estimated. typically we think of 2.5 times around the upper loop as being a mile. i ran the workout based on effort. i felt much better than last week. last week i was so tired going into the workout. this week i felt fine. the 300s at 1500 effort just kept getting faster and faster, so i feel optimistic about my speed work in general.

wednesday:

AM: ~ ran 56 minutes in the morning with my larkspur friend @ 7:30 am. we ran up the zig zag single track trail, up on the ridge, out to fawn drive and then took this road all the way downhill to butterfield road/san anselmo/sleepy hollow. construction on the streets got in our way a bit, but the run was still very nice. we ran down sir francis drake and then cut via sunny hills to the graveyard and ran back down 5th. nice , easy pace. i was tired from tuesday night's intervals. PM: ~ ran 30+ minutes with the high school xc team up on crown road. they were doing a fartlek run. when they picked up the pace i just kept jogging and caught up to them on their rest. it was a beautiful afternoon, great to be out on the trails.

thursday:

AM: ran in julius kahn park in the city with a friend. we ran ~ 45 minutes. we ran nice & easy and talked the entire way.

friday:

DAY OFF. i'm running the stanford 4k saturday at 4:30 or so with my racing team and a fun relay race up in redding on sunday. the long rest interval (7:30 am thursday to 4:30 pm sat!) is going to be nice!

more later!

Posted by liz at 12:39 PM | Comments (2)

September 18, 2005

weekend update!

fri/sat:

mendocino. camping in van damme state park for the night. got in 2 great runs in fern canyon. this is a very lush area, ferns, streams, beautiful redwoods, easily accessibly by flat wide maintained trails for the first 2.5 miles and then beautiful single track trails that wind up into the hills.

friday evening: light rain. ran ~8+ miles via the canyon w/2 xc runners. we ran a nice, easy pace. talked the entire way. enjoyed the rain. 1.10+

saturday morning: ran an easy 15:30 with all the campers. we ran out/back in the canyon. stayed on the wide trail the entire time. no rain this time. crossed many beautiful bridges and took in many beautiful views of the forest/redwoods.

sun:

ran in the jamba 5k. a beautiful day in the city. sun shining, even a bit warm, but not hot enough to impact one's race. just crisp, clear, sunny day. felt pretty good in the race. strong. still don't feel like i have great turn over, especially at the end of the race, but that will come as the season progresses. ran ~18:25.50 (according to my watch). i came in with a bunch of people, 8 or 9. so we'll see what place/time i officially get. i was about 18/19th overall for the women. it was a very fast field. cooled down for about 3 miles.

Posted by liz at 04:27 PM | Comments (5)

September 16, 2005

thur/fri

thursday:

am: ran ~4.5 to 4.8 miles at lunch w/a coworker. we ran nice & easy. out to the graveyard, up the single track trail, down the fire road and back down via the graveyard. nice and easy. talked the entire way. a warm afternoon.

pm: pool ran w/a friend for 45 minutes. the water was very nice & relaxing.

friday:

am: ran the lollypop loop up on the ridge w/my larkspur friend (44 mins.). ran very easy. nice morning run. good way to wake up for the day.

Posted by liz at 09:01 AM | Comments (2)

September 14, 2005

weekend update!

friday:

ran crown road "taz" loop w/the xc team. ~53+ minutes. we ran up hoo koo koo, to hoo koo koo extension, to the fire road, and then down our first single track to a fire road, that led us towards downtown mill valley, then hit a steep fire road & made our way back to roller coaster fire road, then we went down hoo koo koo, back to crown road. ran w/a great pack of kids. nice run. nice afternoon.

weekend (sat/sun):

sat: decided not to race. feeling waves of sickness. in / out. morning feel good, evening feel beat, sick. ran ~2+ hours easy on the flats/levies with a friend in san rafael. ran out to st. vincent and then came back via the san rafael ridge. the climbing was tough. felt tired and sick. slept most of the day after the run.

sun: ran a dog run from my place to an ice cream shop. ran w/the three dogs at a very easy pace. ran about ~33 minutes or so.

mon: (am) ran 1.04 w/my larkspur friend over in larkspur. we ran the crown road loop backwards. the climb up to crown road via corte madera was tough. after that the pace was easier. (pm) ran w/the xc team to the dominican campus. the team ran hill repeats. i tried to run one repeat w/at least everyone on the team. i didn't get to...(there are so many kids), but i certainly got a lot of hills in! i wasn't running them all out, but by the end my volume was huge, compared to what the students were running.

tue: (pm1) ran ~ 2+ miles w/the team on the ridge. easy pre-meet run. (pm2) ran a track workout in the city. michigan miles. very tough workout. 1600 (@ 10k pace), 1600 (lt pace on roads), 1200 (5k pace), 1600 (lt pace on roads), 800 (3k pace), 1600 (lt pace on roads), 400 (1500 pace). i was tired going into the workout, so i really tried to ease into the workout and just run controlled and not do anything crazy or beyond my ability at this point in my training. i ran 6:06, 6:18, 4:25, 6:18, 2:57, 6:07 & skipped the final 400 b/c my hamstrings were so tight. all in all i felt strong. however, on the track i felt very flat. i felt better for the road miles (strong). but tight and stiff on the track. i was pretty tired by the end of the workout. it's a continous workout. so you are running the entire time.

wed: ran ~ 67+ mins. in san rafael w/my larkspur friend. we ran over to san anselmo, then we hit the ridge trails, did a lollypop turn on fawn and came back on the trails. felt tired, but not as tired as i was expecting to feel. we ran a nice easy pace.

Posted by liz at 07:56 AM | Comments (3)

September 09, 2005

tue-thur.

tue: day off!

wed: ran ~ 1.08 on the ridge w/a friend at 5:45 am. we ran the lollypop/surprise loop from my place. ran nice & easy and talked the entire way.

thur: ran from the top of the ridge and ran the lollypop loop w/a friend at 6:30 am. ran very easy. (~43 minutes) starting to feel sick & run down. so just taking it easy this week.

Posted by liz at 09:42 AM | Comments (2)

September 05, 2005

laboring around the mt.

sun: ran ~ 1:45 around mt. tam w/a friend. started the run at mt. home inn. ran out towards west point inn. ran along the single track trails to pantoll. took coast trail out to first major fire road. caught a single track trail and ran out to rock springs. ran to the mt. theater, to west point inn, back down to mt. home inn. a very nice run. almost entirely on single track trails. cool and foggy weather mingled with warm blue skies! nice & easy. lots of gradual uphill and downhill running. legs a bit tired from sat's run. ran easy effort.

mon: (am) ran ~70 mins around mt. tam w/two friends. started the run at mt. home inn. ran out toward west point inn , then around to pantoll. ran out to cardiac. then took the single track trails toward the troop 80 trail, back to mt. home inn. nice/easy/conversational run on the mt. legs felt great (recovered) (pm) went for an 80 min. bike ride! perfect riding weather. rode along the bay! beautiful breezes. a bit windy!

Posted by liz at 10:34 PM | Comments (1)

laboring around the mt.

sun: ran ~ 1:45 around mt. tam w/a friend. started the run at mt. home inn. ran out towards west point inn. ran along the single track trails to pantoll. took coastal trail out to first major fire road. caught a single track trail and ran out to rock springs. ran to the mt. theater, to west point inn, back down to mt. home inn. a very nice run. almost entirely on single track trails. cool and foggy weather mingled with warm blue skies! nice & easy. lots of gradual uphill and downhill running. legs a bit tired from sat's run. ran easy effort.

Posted by liz at 10:34 PM | Comments (1)

September 03, 2005

wed-sat

wed: am (5:55) ran ~ 8 with my larkspur running friend. we ran from my place. we ran up the zig zag single track trail and then ran the lollypop surprise loop and then ran back down the zig zag trail w/the last 1/2 mile on the roads. (~67 mins) pm (3:00) ran 2.8 miles very very easy w/a backpack on and cones in my hands. our team had a home meet today, so i had to get out on the course early and mark the major intersections.

thur: pm (1): ran from tennis courts to and around phoenix lake w/the team. just ran nice & easy. pm (2): pool ran for ~45 minutes with a friend. went nice & easy. talked the entire way.

fri: pm (1): ran ~ 4.5++ miles w/a friend/coworker at lunch. ran the "run w/a view" course. out 5th, to the single track switch back trails, out to crestwood, along the top of the ridge and down the long and winding way until we got back to forbes. pm (2): ran ~30+ minutes w/the team. ran from tennis courts to and around phoenix lake and back.

sat: ran a xc race. empire 4.1 miler. the course is pretty hilly. no huge hills, but lots of rollers the entire way. partly on fire roads, partly on single tracks. placed 3rd. ran ~ 25. 34. felt strong, not super speedie.

Posted by liz at 02:28 PM | Comments (0)