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February 22, 2007
tues, wed, thur...
tue: 3:45pm (46 degrees) ran deer park/5 corners/yolanda/single tracks down to deer park with track runners. (4+ miles, 34 minutes). 5:30 pm (3.5 miles) ran 20 x 200 @ 40 seconds with 40 second rest in between each with a friend. averaged 37 to 39 for most 200s. by the end of the workout, felt stiff , but fun to get some turn over in.
wed: Off
thur: 5:45 am (44 degrees, raining) ran ~10 mile steady state run on track w/two friends (1:06.21). felt great. first 9 miles cruised and talked and felt great. last mile pushed it in (5:57). by the end of the workout was pretty cold --rain increased-- .
Posted by liz at 10:31 AM | Comments (1)
February 19, 2007
catching up
Friday: Off
Saturday: (3:30 pm, 77 Degrees!!!!): Ran ~ 12 miles (1:40+) in the Headlands. Ran from park and ride, up sun rise, to Tenn. Valley, to Wolfridge, to Rodeo Beach, to Miwok ,back to sun rise, back down to park and ride. The last uphill was tough, but it was a beautiful day and took the run nice and easy!
Sunday: (6:45 am, 58 degrees): Ran 2:40 (~16-17 miles?) Ran from Ross Commons, out to Shaver, to Concrete Pipe, to Tucker, to Bon Tempe, to Alpine Lake, to woods, to Rocky Ridge, to Bon Tempe, around Bon Tempe, to Pumpkin, to Fish Grade, to Phoenix lake and back to Ross Commons. Ran nice and easy with a couple friends. Didn't feel good going into the run but the run was nice and easy and it was a beautiful day!
End of Week Summary:
Sunday: 15 miles
Monday: 7.5 miles
Tuesday: 13 miles (mini Michigan Miles workout)
Wednesday: 7.5 miles
Thursday: 9.25 miles (steady state)
Friday: off
Saturday: 12 miles
Total: 64.05 miles
Monday: (8:45 am, 58 degrees, windy): Ran 9+ miles (72 mins). Ran from Larkspur, King Mt, to Crown Road, to Hoo Koo e Koo trail, to Roller Coaster, back down to Crown Road , ran 4 x 2 minute pick ups (~6 min/mile pace), ran on roads down to Corta Madera, ran on bike path 4 x 2 minute pick ups (Faster down here), ran around Redwood HS on bike path and back to downtown Larkspur. Felt very good!
Posted by liz at 3:34 PM | Comments (1)
February 15, 2007
thursday steady state
thur: (5:45 am) ~53 degrees. ran 9 or 9.25 mile (59.49) steady state on track w/3 others. (lost track of laps, so ran for time). felt a little tired in general at the start of workout, but pace (6:25 - 6:45) felt very good.
Posted by liz at 7:40 AM | Comments (1)
February 14, 2007
catching up
sat: ~ 3 pm (50 degrees, raining): ran 65 minutes (8.5 miles) in mendocino. ran first 3.5 on the roads, next 4 miles via van damn state park, last mile on the roads. this was an amazing run--the rain, rushing creeks, waterfalls, redwoods, pine trees all collided perfectly to make this one of my all time favorite running destinations/experiences. needless to say, i felt great.
End of Week Summary:
Sunday: 16 miles
Monday: 8 miles
Tuesday: 11.5 miles (2 x 400 pick ups)
Wednesday: 7.5 miles
Thursday: 9.25 miles (steady state)
Friday: 5.5 miles
Saturday: 8.5 miles
Total: 66.25 miles (Wow!)
sun: ~7:20 am (45 degrees, clear skies): ran 1:53+ (~15 miles). ran first and last 3.5 miles on the roads, middle 8 miles on the trails via van damn state park. a beautiful run. felt a little tired from sat's run, but the environment was fabulous.
mon: 5:45 am (47 degrees) ran 63 mins. 7.5+ miles, sleepy hollow/ridge loop w/a friend. felt very good. ran nice and easy.
tues:
7:00 am (48 degrees) ran 25 mins. (3 miles) around sun valley w/a friend.
4:00 pm (55 degrees) ran 35 mins (~4 miles) king mt. loop from larkspur with the track and field runners.
6:30 pm (45 degrees) ran track workout. 1600 (6:18), 1200 (4:24), 1600 (6:13), 800 (2:45), 1600 (6:11), 400 (79). felt very very good. the 1600 (tempo pace) felt strong, relaxed. the 800 in particular felt very smooth and easy. (6+ miles total)
wed: 5:45 am (50 degrees) ran 63 mins. 7.5+ miles, sleepy hollow/ridge loop w/two friend. felt a little tired from tuesday, but not too bad. ran nice and easy.
Posted by liz at 1:27 PM | Comments (1)
February 9, 2007
easy running in the rain
friday: 6:15 am (55 degrees and raining): ~5.5+ (44.27) miles in TL area w/a friend. Ran nice and easy. Felt good.
Posted by liz at 7:43 AM | Comments (1)
February 8, 2007
steady state
thursday: 5:45 am (50 degrees, light rain): ran 9.25 mile (1.01.11) steady state run on the track w/a friend. felt very good. 8th mile picked it up and ran 6.10. most of the run ran between 6:40 and 6:50 (lost splits).
Posted by liz at 9:44 AM | Comments (1)
February 7, 2007
am running
Wed (5:45 am) 55 degrees, light rain. Ran ~7.5+ miles (1:02.56). Ran the sleepyhollow/ridge loop with a friend. Felt great; ran nice and easy.
Posted by liz at 6:56 AM | Comments (1)
February 6, 2007
tuesday running
tuesday: 7 am (49 degrees) ran 25 minutes ~ 3 miles with a friend. felt nice. 4 pm (59 degrees) ran 52 minutes ~6.5 miles around phoenix lake, hidden meadow, 5 corners, deer park, 6 corners, phoenix lake trails, ran 25+ minutes (roads) with 2 x 85 second pick ups. (11.5+miles day)
Posted by liz at 8:24 PM | Comments (1)
February 5, 2007
monday running
monday: 5:45 am (45 degrees): ~8+ miles. (68.25) ran very easy with a friend. ran sleepy hollow/ridge loop. 2+ miles on the trails. good shake out run.
Posted by liz at 8:14 AM | Comments (1)
February 4, 2007
weekend update
thursday: off
friday: 3:30 pm , 57 degrees (~10 miles) ran from larkspur up on the road to crown road to hoo koo e koo extension, down single track, back up to rollercoast trail, to crown road (ran 4 x 45 second bursts on crown road) , ran down to corte madera bike path (ran 4 more 45 second bursts). felt very good.
saturday: off (hiked ~ 4.5 miles)
sunday: 8 am, 58-64 degrees (~16+ miles) ran 1/2 marathon. 1.24.32 (pr). goal was to run negative splits the entire time. first 5 miles felt very easy/ relaxed (7.12, 6:32, 6:36, 6:34, 6:22). next 2+ miles were downhill, they felt great (6:12, 6:12), last 6 miles were kind of out and back along the ocean, with the last 1.2 miles being uphill (6:16, 6:24, 6:16, 6:15, 6:21, 7:14 final 1.2). overall felt very very good. around 8 miles was a bit worried, b/c i was running faster than i expected to, so I intentionally backed off for a mile or so mainly b/c i didn't want to hit the wall and drag myself in. last 2 miles i did feel a bit drained; energy wise. maybe a gel or much more water or aid would have helped. only had a little bit of water during the run. no regrets though. good run .
End of Week Summary:
Sunday: 20 miles
Monday: off
Tuesday: 7.5 miles (6 x 800)
Wednesday: 7.5 miles
Thursday: off
Friday: 10 miles (8 x 45 second bursts)
Saturday: off (hiking)
Total: 45 miles
Posted by liz at 12:18 PM | Comments (3)