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February 13, 2006
sun mon update
sunday:
am: ran ~5 miles. participated in a 2 mile relay race. ladies first, followed by the men. it was a beautiful morning to run around some sprawl-marts (cosco, target, etc). it's a 1 mile loop that you run twice. i was looking forward to the fun of the event, but not the pace of the event. my only goal this year so far has been to get in long runs on the weekends (2 to 4 hour runs). in doing this, i've only managed to squeeze in 1 or maybe 2 track/fast workouts since january. with all this in mind, i got to the event 20 minutes before it started. warmed up a mile and then when the race started, took off way too fast. ran a fast, accelerating 800 meters and from the 1/2 mile on proceeded to slow down for the rest of the race! oh well, it didn't feel awful slowing down, i just knew i was. i ran the first mile in 5:46 or so and finished in 11:48. the course is flat and easy to negotiate (basically a box). my partner ran very fast and that secured us the win. the kids that i coach placed 2nd overall and ran very well. i got in about 2 miles after the race to loosen up my legs.
pm: ran 1:45 w/a friend. we met on top of the ridge and ran out on the ridge to terra linda. then we ran via the streets /sidewalks until we got to st. vincents. from there we took the levy/bay trails out to san rafael/civic center area. we ran up the railroad tracks and then i hiked/ran/climbed up el hardo hill (600 feet or so) back to the ridge. i was pretty tired after this run.
monday:
ran ~5 + miles w/the track kids. we ran out at china camp. ran nice & easy. we had a great pack and talked most of the run. it was a beautiful day. quite warm. mid to high 70s i'd imagine. the views were amazing from the ridge.
Posted by liz at 08:00 PM | Comments (4)
February 10, 2006
beautiful days
thursday:
ran w/the track team. warmed up. ran 6 x 50s. fast. this was tough after running only LSD for weeks and weeks. followed up this w/2 miles of in/out 200s. ran the 2 miles in 12:50. ran the 200s @ 42 seconds, the last one in 38 seconds. All of the fast stuff was very tough!
friday:
ran in the headlands w/two of the track and field kids. it was a beautiful afternoon. in the 70s at least. we started at the morning sun trail, took alta trail to bobcat (i think) to miwok, crossed the road and ran up coastal trail. ran coastal trail to the SCA trail and then ran down rodeo valley trail to the single track bobcat trail over to alta trail and back to the morning sun trail. running through the headlands was incredible today. the fog was incredibly thick. the only time the sun cracked through was when we were on the highest vistas of the headlands. it was great to run/roll via the fog and sunny patches. my legs were sore from thursdays run, but it was so refreshing to be out on the beautiful trails. we ran into one lone coyote. ran for 1:18.33
saturday:
plan on taking the day off!
Posted by liz at 07:14 PM | Comments (1)
February 08, 2006
mid week update
monday:
am: ran ~56 in the am w/my larkspur & mt. tam friend. we ran the branson loop. we talked the entire way. it was a bit cold but it was nice to be out there.
pm: ran ~40+ w/the track team. we ran an adventure loop first around campus and up and over a nearby hill. after that, we hit the roads and added on 2.5 extra miles at a decent clip.
tuesday:
pm: ran "barry's loop" ~48 minutes w/2 tracksters. we parked right after the gate at bon tempe watershed. we then ran all the way down the road until we got to fish grade road. we took that to eldridge and then climbed eldridge to lake view. we then took lake view back to the main road and ran back down towards the car. we ran the uphills hard and most of the run at a very decent clip.
wednesday:
ran the fawn drive loop early in the morning w/my larkspur friend. we ran at an easy pace and just talked the entire way. 57:31. overall feel a bit tired. the run was very refreshing and nice.
Posted by liz at 09:06 AM | Comments (1)
February 05, 2006
weekend update!
saturday:
ran 1:45 w/my border collie. very easy. we ran from mt. home inn to my house. we ran nice & easy. we basically ran up towards west point inn, took the single track trails to hoo koo e koo, then ran along the fire road to eldrige, down to tucker, to phoenix and back through the roads. it was a beautiful, clear, crisp day. we ran a very easy pace.
sunday:
ran 3:03 w/a few friends. we ran from terra linda, up to the ridge, all the way out to lucas valley. from lucas valley we ran up the single track trail to loma alta (red rock high point/big rock high point) and then took the fire trail back down to lucas valley road, cut through the small valley over to terra linda and back on the roads. the climbs were long and easy. by the end of the run i was pretty tired. overall though, i felt good.
Posted by liz at 05:54 PM | Comments (4)
February 03, 2006
end of the week update!
thursday:
another day off. just tired, so took the day off!
friday:
54:42. ran the extended elbow loop from my house w/a friend in the early morning. the last mile we ran the ma 5k backwards and then cut up 5th. the pace gradually picked up throughout the run. we closed the run, running sub 7 minute miles but still talking a lot.
Posted by liz at 08:55 AM | Comments (1)
February 02, 2006
inquiring twins want to know...
tuesday:
day off
wednesday:
(am) ran ~56 mins. am w/my larkspur friend. we ran the fawn drive loop. it was raining ever so lightly. we ran a nice pace.
(pm) ran ~30+ mins. w/two of the students after school. we ran the run w/a view course. however, we went up the switchbacks instead of going up the fireroad. the pace was nice & easy. it was windy and threatening to rain on us.
Posted by liz at 12:34 PM | Comments (1)