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January 31, 2007
wed running
wednesday: 5:45 am (45 degrees): 1:01 running time (~7.5 miles). Ran the San Anselmo/Fawn/Ridge loop with a friend. Ran nice and easy. Felt great.
Posted by liz at 8:20 AM | Comments (1)
January 30, 2007
Monday/Tuesday
Monday: off
Tuesday: 6:30 am (39 degrees) Ran 6 x 800s on the streets of SR. Ran two different 1/2 mile sections. First 800 m section was rolling and the second 800 m section was slightly downhill and flat the first 500 m followed by an uphill finish. (3:20 / 3:05/ 3:10 / 2:53/ 3:05 / 2:50 ). Ran ~ 4 miles cool down. (~7.5 miles day).
Posted by liz at 2:13 PM | Comments (1)
January 29, 2007
weekend update
saturday (2 pm): 55 degrees. 4.5 trails -Ran pre-dipsea baltimore canyon loop (33 minutes), followed by 3.1 mile fartlek run on bike path (8 x 30 second blasts), followed by 1 mile cool down.
sunday (7 am): 40 degrees: ~ 20 miles (~3 hours). Ran out in Pt. Reyes with friends. Felt great for the first 2 hours and 20 mins., then began to get tight (hamstrings). Beautiful run!
End of Week Summary:
Sunday: 13 miles
Monday: 6.5 miles
Tuesday: off
Wednesday: 5 miles
Thursday: 9.5 miles
Friday: 3.2 miles
Saturday: 8.6 miles
Total: 45.8 miles
Posted by liz at 10:29 AM | Comments (1)
January 26, 2007
friday and the future
friday: 7 am (50 degrees): 3.2+ miles ~ 26.07 sun valley loop w/a friend. ran nice and easy to recover from yesterday and gear up for a weekend of workouts (turn over tomorrow and long run sunday). felt very good.
future: April 29 I plan to run "in the footsteps of legends" at the Eugene Marathon. (http://www.eugenemarathon.com/races_marathon.php). over the last year (pregnancy/labor/recovery) i thought for sure i'd want to focus on shorter distances (5k/10k) for my big comeback, however, i feel better than i've felt in years (stronger and more rested) and so i'm motivated to go after a big athletic challenge--so the marathon it is. my goal is to race the marathon. i'm thinking 6.40 pace for race day.
Posted by liz at 9:00 AM | Comments (4)
January 25, 2007
a little catch up
tuesday: off
wednesday: 5:45 am (45 degrees): 5+ miles ~40 minutes+ with friend. mini version of the elbow/dominican loop. cut the loop short a bit. felt good.
thursday: 5:45 am (38 degrees): 9.5+ miles Half mile warm up. 8 mile steady state/tempo on the track and 1 mile cool down. Ran on the track. Ran about 6 of these miles with a friend. The run felt very good. Near the end of the run joints a bit stiff and tight but overall felt good. Splits (6.44, 6:47, 6:48 ,6:47 ,6:49 ,6:41 ,6.43, 6.10)
Posted by liz at 7:53 AM | Comments (2)
January 22, 2007
sunday/monday
Sunday: 8:30 am (50 degrees) 13 + miles (1:50+). Ran on the trails w/a group of teammates. Ran from Ross commons to Phoenix, to Shaver, to Concrete Pipe, to Single track up to Ranger station via Meadows to Dam, to Shady Side of Bon Tempe to Lagunitas to water tower/eldridge back to Phoenix lake and back to Ross Commons. The pace was nice and easy. Talked the entire time. Felt very good. Easy, long, trail runs are feeling very good. (hamstrings a little sore, but not nearly as tight as last weekend.)
Monday: 5:45 am (50 degrees) 6.5 miles (48.44). Ran w/2 friends. Pace was nice and easy. Talked the entire time. Felt very good (relaxed).
Posted by liz at 6:00 PM | Comments (1)
January 20, 2007
end of week wrap up
Thursday: 7 am (38 degrees): Ran the dominican loop 3 + miles (25:26). Ran w/a friend, felt good.pm: Ran (4 miles) 2 x 2 mile sun valley loops with 8 x 1 min. pick ups w/a track athlete. Felt good, but tired by the end of the workout!
Friday: Off
Saturday: (48 degrees), Ran ~18+ miles (2:48). Ran nearly entire run on trails, phoenix lake, fish grade, pumpkin, bon tempe, to rocky ridge, to cataract, to mt. theater, to west point inn, to hoo koe koo to crown, to tucker and back to phoenix. Ran w/a friend. First 2 hours ran very easy, last 45 minutes picked it up. Felt much better than I have on other recent long runs.
Week Review:
Sunday: 15 miles (/San Francisco Headlands loop)
Monday: 12. 5+ miles (Elbow am loop and concrete pipe trail out/back)
Tuesday: am 3 miles (Dom. mini loop)
Wednesday: 6.7 miles (Elbow am ext. loop)
Thursday: 7 miles (Dom mini loop and Sun valley fartlek)
Friday: Off
Saturday: 18 miles (Phoenix lake/mt. tam)
Total week: 62.2 miles
Posted by liz at 5:12 PM | Comments (1)
January 17, 2007
am run
wed 5:45 am (~44 degrees). today was not as cold. i wasn't sore. i wasn't tight. ran the am elbow extension loop 6.5 miles (47:52) with 2 friends. the pace was a little faster however my body felt good and i didn't notice the change in time until the end of the run.
Posted by liz at 6:39 AM | Comments (2)
January 16, 2007
am shake out run
Tuesday: 7:10 am (33 degrees): 3+ miles (25.33) Ran mini Dominican loop w/friend. Talked entire time. Felt good to shake out legs after big weekend of running.
Posted by liz at 10:20 AM | Comments (2)
January 15, 2007
long run & a double!
Sunday: 9:30 am Ran 2:06. Started at Sports Basement in San Francisco with two friends/teammates. Ran out to Crissy Fields and then up to and over the Golden Gate Bridge and then ran ~ hour loop in the Headlands and then went back over the Golden Gate Bridge and back to Sports Basement. Ran an Easy pace. Felt Very stiff from the Gut check.
Monday: 6:15 am Ran ~6 miles (46 mins) with 2 friends. Ran elbow am lincoln extension loop. Felt stiff (still). Ran easy. Just tried to shake out my legs a bit.
3:30 pm Ran 6+ miles (49 mins) with a xc runner. Ran Concrete pipe trail to 5 corners, to 6 corners and then out the single track overlooking deer park. (Out and Back). Felt much better on this run. Less sore, less stiff!
Posted by liz at 8:08 PM | Comments (1)
January 13, 2007
gut check
Sat. 1/13 8:30 am - Redwood track, ran 10 miles with a group of runners--all of us were participating in the first annual gut check (a litmus test of fitness). Felt good aerobically, tight legs as the run progressed. total time: 65:17 ( 6:41, 6:38, 6:34, 6:39, 6:29, 6:25, 6:26, 6:23, 6:21, 6:18, :19.32 ~final 100 m).
Week Review:
Sunday: 15 miles (Headlands loop)
Monday: 6.5 miles (Elbow am extension loop)
Tuesday: am 3 miles (Dom. mini loop) pm 4 miles (track) 5 x 800 (2:47-2:55) 2 x 400 (85/80)
Wednesday: 6.7 miles (Elbow am ext. loop)
Thursday/Friday: Off
Saturday: 10 miles (redwood track gut check)
Total week: 45.2 miles
Posted by liz at 11:08 AM | Comments (3)
January 10, 2007
i'm back...
after a year i'm back
i had a baby girl back in september (motherhood is amazing! :) )
i'm going to use this space as a ~daily/weekly running log
1/10/07
5:45 am 6.7 miles (51.29) extended elbow loop with larkspur friend (lincoln extension) felt good
Posted by liz at 4:48 PM | Comments (2)