« October 2005 | Main | December 2005 »
November 30, 2005
tue/wed.
monday:
no running
tuesday:
ran w/a san anselmo friend. we met at anderson's supermarket and ran a mini lyons loop. we ended up having to add on- we ran up & down california street and then around downtown san anselmo to add on a few more minutes. the traffic was more intense at 5:30 pm than it usually is at 5:50 am. that was a bummer. i ran over to anderson's market from my house and then ran back after the run. i had 1:22 total by the end of the run. i was very tired the last 20 minutes or so. i'm not sure why!
wednesday:
ran w/my larkspur friend early in the morning. we ran the lyons full loop (1:04). i still felt really tired today. we ran an average pace, but it kind of drained me. i'm not sure why i'm so tired, but i'll take it easy the rest of the week (no running or just dog runs or something!). it was nice to be outside so early in the morning. my friend and i chatted nonstop.
Posted by liz at 09:34 AM | Comments (1)
November 27, 2005
weekend update (state meet & 5k)
saturday:
ran 4+ miles before the california state meet in fresno. ran w/my cocoach. we ran nice and easy and talked about the day's event (state meet). we were both a bit nervous and excited to see how the races would unfold. our kids overall ran very well . it was a cool, crisp, slightly windy day in fresno. at the meet i warmed up and cooled down w/our runners, plus i ran around a lot...cheering on the kids and watching the races.
sunday:
went into the city to run the Run to the Far Side 5k. it was cool and crisp. i felt tired and a bit sluggish but decided oh well, what the heck, just to run it. it was a good decision. i felt pretty good. i ran the first mile in 5:46, went via 2 miles in 11:32 and finished in 18:09, good enough for 3rd place, and a mini prize. it was nice to run a bit faster than usual and to finish well too. i knew a bunch of people in the race, so running w/them helped to keep me moving forward. warmed up (20+ minutes) and cooled down (30 minutes).
Posted by liz at 11:51 AM | Comments (2)
November 25, 2005
lots of catching up
monday:
tuesday: ran 4 x 800s w/kids at xc practice. we ran out along the levies by the corte madera mall. we ran an 800 meter stretch out /back, twice for a total of 2 miles of race pace running. i ran 2:58, 2:58, 2:50, 2:46 with the kids. later on that evening i ran 4 x 400, 4 x 200 with some of my female running friends at the san rafael track. i ran between 77 and 82 and 36 and 39. the shorter faster stuff felt great.
wednesday: am 69 minutes in larkspur/ross w/two running friends. ran along the bike path and up to phoenix lake. nice & easy pace. talked a lot.
thursday: ran out/back through baltimore canyon. nice and easy running w/the kids. ~ 30+ minutes.
friday: day off
saturday: day off
sunday: ran ~ 1:40+ w/my larkspur and mill valley friends. we ran from the top of the ridge, down the ridge out to terra linda. ran down via streets of terra linda to st. vincents church/levies. ran along the levies for a few miles until we arrived at the train tracks. ran up the train tracks towards the northgate mall. then ran up the del haro hill (500 foot climb) back to our starting point on the ridge. it was a beautiful early morning run. very very nice.
monday: ran ~59 minutes w/my larkspur friend. we ran up/over the ridge and then ran the fawn hill loop. out to san anselmo, to dawn road. up to the bike path and then back along the ridge. it was a beautiful morning run.
tuesday: ran 8 x 300s with the kids at practice. ran in/out 300s at 5k pace, 300s at 1500 pace. 100m jog in between. it was a beautiful afternoon. ran at the san rafael track. a very nice, quick workout.
wednesday: (am) ran 1:19 easy w/my larkspur friend. ran the three twins loop. very easy. conversational pace. it was a nice loop. a bit longer than i expected. we ran a bit later than usual. started at 6:15 am. (pm) ran the alumni run w/the team. we ran around phoenix lake and then up and around tucker. 37 minutes. it was great to run w/a few alumni from the team. a beautiful afternoon all around.
thursday: ran 1:30 w/a group of friends around the mountain. we started at ross commons, ran up to phoenix lake, up shaver grade, down concrete pipe, up to the ranger station, out to the dam, around the shady side of bon tempe, down the single track fish grade, around phoenix and back to ross commons. it was a beautiful morning. we all talked nonstop. it was just great. a nice and easy run.
friday: ran 5k easy run w/the xc team. we ran the woodward park state 5k course in fresno, california. it's a great course w/a wide open view the entire time. the course has gentle hills, lots of running surface to get going on and lots of room for spectators to cheer on the runners. tomorrow's state meet should be exciting!
Posted by liz at 04:55 PM | Comments (0)
November 13, 2005
weekend edition
thursday:
(am): met a friend @ the san rafael track. she ran 4 x 800s, i ran 4 x 400s and paced her through her 2nd 400. i ran 81, 79, 81, 82. we warmed up and cooled down and i got about 4 miles in for the am. the 400s felt very smooth & relaxed.
(pm): ran w/the xc kids. ran the yolanda loop, except went up hidden meadows instead of going up shaver. it was a beautiful climb up hidden meadows. the day was very pretty. we talked nonstop.
friday:
day off.
saturday:
(pm): ran 5 miles in van damn state park in mendocino w/my brother in law and swedish friend. it was very nice. we talked nearly the entire time. the forest was stunning. there were tons of mushrooms to look at while we were running. plus the trails were so soft from previous rains. the way back was slightly downhill so we picked up the pace a bit. all in all it was nice to run such a relaxing run in the middle of the afternoon. a great weekend addition.
sunday:
(pm): ran 1:17 in pt. reyes park with two friends. we started at the VC and went up the horse trail, a single track trail, all the way to the top of the ridge. it was quite a climb. 1300 feet at least. the climb was gradual. it took maybe 40 minutes. the top of the ridge was amazing. we ran via cool fog, beautiful tall pines and firs just dripping w/moss and lichen. the trail floors were covered w/moss-moss that seemed to glow in the day light...the green was so neon and so bright...it was just dazzling. flying down the zig zag trail down to the bear valley fire trail was a blast. we saw more banana slugs, mushrooms and the most beautiful views of west marin. the air was cool and crisp and the company was great.
Posted by liz at 05:34 PM | Comments (3)
November 08, 2005
more running...
thursday:
ran around lagunitas lake w/the xc team. ~ 20 minutes max probably. beautiful run. ran nice and easy w/a group of students. though i was running easy i still managed to go flying through the air only to hit the group with a big loud thump. i haven't gone down that hard in a long time.
friday:
day off/ kind of ran all around golden gate park while our kids were running in the league meet. maybe got in 25 mins. of cheering , running, and yelling during the course of the whole event. the kids overall ran really well.
saturday:
ran 64 mins. w/a friend up on crown road. we ran the alternative taz loop. so instead of coming up on the fire road back to railroad grade, we ran up the steep single track trail to hoo koo e koo. we ran at 3 in the afternoon. it was cool, crisp and beautiful out.
sunday:
(am): ran the pa xc champs. didn't feel really great. i ran 25.40 or so for the 4 mile xc loop. i felt strong, not sharp at the beginning or end. it 's a very fun race, very competitive and just a good xc course. one day i'll have the perfect race on the course.
(pm): ran in mill valley in the rain with one of my xc runners. we ran up to crown road from downtown mill valley. from crown road ran the hoo koo e koo loop and then back. it was beautiful to run in the fall rain. the rain wasn't cold. (58 minutes)
monday:
(am): ran 1:02.52 the lyons loop w/my larkspur friend. it's nice to run so early in the morning and have light for half the run now. it was raining on/off during the run. it wasn't pouring. we talked nonstop.
(pm): ran crown road (45+) w/the cross country kids. we ran nice and easy out /back on the flat fire road. it was raining ever so lightly. by the end of the run, the rain stopped and the clouds were lifting, and the views were just amazing.
tuesday:
(pm1): ran a little w/the xc kids at piper park. they were running in/outs on an 800 m. loop. i ran about 3 x 800s with them, plus warm up and cool down.
(pm2): ran over at the san rafael track. ran w/a few fast track friends of mine. ran 3 x 1 mile with a 1 lap jog in between each. i felt pretty tired going into the workout. however, the two friends i ran with pulled me through. i ran 5:47, 5:45, 5:45.
wednesday:
ran the fawn drive loop w/my larkspur friend. we ran over raquetball hill to sir. francis drake. we then ran down butterfield to fawn drive to the ridge trails and back. it was very light out this morning. for most of our run we could see the sun rising. at the end of the run we were confronted with the most beautiful morning sky. a light blue background w/pink and white streaks over the san francisco bay and mt. tam to the side. it was very nice. i took the little dog with me this morning too. she did very well. we ran for 58.37
Posted by liz at 08:33 PM | Comments (0)
November 02, 2005
tues/wed. running!
tuesday:
(pm 1) the high school team ran a timed mile today. they run one at the start of the season and one towards the end of the season. across the board everyone ran faster than they did back in september, so that was great! i warmed up with the team and then paced a few kids via a half mile in 2:43. then i cooled down. my legs were a bit stiff running this 800.
(pm2) ran the halloween track workout at the local track. we ran relay races. 400 races. we all got paired up and our rest was the time it took our partner to run a 400. i was paired up with a speedie woman so we didn't get to enjoy too much rest. i ran 85, 82, 82, 81, 78, 81, 86, 83, 80, 78. i felt ok. i was very tired overall and stiff. it was a fun workout . people came dressed up in their halloween gear, so that was very fun. i cooled down and called it a night.
ps: I dressed up as a pirate. though i didn't have the full garb on. i wore my eye patch and my hankie on my head. & i had my plastic sword on the side of the track just in case!
wednesday:
(am) ran with my larkspur friend in larkspur. we ran the crown road loop. we ran a little later today at 6:30. that was nice b/c it was actually light out. i felt pretty sore and stiff the first half of the run but then i loosened up a bit and felt better. it was a beautiful morning to be out on the trails. 1:01.32
(pm) ran the Yo loop from the parking lot and back with the xc team. we ran nice and easy. it was a beautiful day. the trails at phoenix lake were just fabulous. the fire roads and single track trails were in super condition. i ran w/a pack of about 4 to 6 students. we all talked the entire way. 43:07
Posted by liz at 12:43 PM | Comments (1)