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March 31, 2007
more running...
monday: 5:45 am sleepy hollow loop ~60 mins. 7+ miles. felt great.
tuesday: 21 x 400s w/a friend (85 to 87 pace on every 2.30) on track. after the first 4 felt great, smooth and in control. we actually talked through most of the workout...
wednesday: 5:45 am sleepy hollow loop -59 mins. 7+ miles. felt a bit tight, but good.
thursday: am 3.8 w/friend on the ridge pm 4+ miles w/baby stroller and w/kids at track practice. ran on fire roads around phoenix and up shaver grade trail.
friday: 5:30 am The Friday loop , 10 miles
saturday: am ran 1:39 w/a friend in terra linda. ran up and around china camp from the back side/terra linda. felt very good today. 11+ miles (80% trails, 20% roads/bike path)
Sunday: 9 miles
Monday: 7 miles
Tuesday: 6+ miles (21 x 400s)
Wednesday: 7 miles
Thursday: 7.8 miles
Friday: 10 miles
Saturday: 11 miles
Total: 57.8 miles (more miles than I need/want, however feel really good.)
Posted by liz at 12:38 PM | Comments (3)
March 25, 2007
weekend update
felt fatigued most of the weekend (my guess, the marathon is finally hitting me)
so changed my running plans and ran easy both days
sat 3/24: pm ran 2.5 miles w/next door neighbor. ran very easy.
Sunday: 9 miles
Monday: off
Tuesday: 4.5 miles
Wed: 14 miles (20 x 400s)
Thursday: 5 miles
Friday: 8
Saturday: 2.5 miles
Total: 43 miles
sun 3/25: am ran ~9 easy miles in mill valley w/a few friends. pace was very very easy!legs already feeling better and body less fatigued.
Posted by liz at 7:07 PM | Comments (3)
March 23, 2007
a little more
thanks for all the comments about my recent marathon! blogging again has helped me with my training. & while i wasn't blogging ( while i was pregnant ) I thoroughly enjoyed and was motivated by all the other bloggers on running-blogs.com! :)
thursday: 3:45 pm - ~ 5 miles on concrete pipe fire road w/baby stroller. ran nice & easy. tired from wed! beautiful day. sunny and warm ~ 79 degrees!
friday: 6:30 am-~ 8 miles w/a friend. ran larkspur/crown road/king mt. loop. legs still a bit tired.
the balancing act- w/a little 6 month old now finding time to run at times can be challenging. if I run before 7 am in the morning, then my husband watches the little one. however, if I don't get up early to run my options are limited; run w/the baby jogger (which for me isn't that great-more on that later), run late in the evening after my husband comes home and after the baby is in bed, or take the day off (which actually is a great asset to my running these days!).
why the baby jogger isn't quite the panacea (for me)-
1) even if i only have 15 to 20 minutes, i'd rather run free, at my own pace and use the time to rejuvenate mentally, physically, emotionally, etc..
2) running w/the baby in the jogger is distracting. i'm focused nearly entirely on making sure the baby is ok, how long she might sleep, what she'll need if she wakes up, how long she'll be content, etc...
3) running with the baby jogger, changes my stride, form, everything. i'm very sore after these runs even if i'm jogging slowly. the recovery from these easy runs isn't always worth it!
why the baby jogger won't be retired just yet...
1) it's a great way to be social w/other running moms when we have the time to get outside and be active w/our babies no matter what pace we run
2) for just taking a stroll/walk through the neighborhood--it's like an SUV on the sidewalks compared to normal baby strollers.
3) it's a good back up if I'm anxious to get out for a run and there's no other way to get out there, i can always "fire up the baby jogger" and get out there for some easy, relaxed strides
Posted by liz at 12:52 PM | Comments (4)
March 21, 2007
catching up
thursday 3/8: 6:30 am - ~ 3 easy miles with a friend
friday 3/9: 2:30 pm- 3 hour hike beautiful. top of mt. tam & back from crown road
saturday 3/10: 8:30 am - ~5+ miles mt. home inn mini loop (troop 80 to matt davis) w/a former runner
Sunday: 26.2 miles
Monday: off
Tuesday: off
Wed: off
Thursday: 3 miles
Friday: hiking / off running
Saturday: 5 miles
Total: 34.2 miles
sunday 3/11: 8:15 am- ~9+ miles w/2 gals up mt.burdell & back from Olompali state park. single track trails beautiful.
monday 3/12: 5:45 am- ~7+ miles sleepy hollow /ridge loop w/a friend
tuesday 3/13: 6:45 am- ~4.5+ miles elbow loop w/a friend
wednesday 3/14: 5:45 am-~ 7+ miles sleepy hollow/ridge loop w/a friend
thursday 3/15: 3:30 pm- ~ 1.5 miles w/tracksters and baby stroller
friday 3/16: 5:30 am-~10 miles w/friend "The friday loop"
saturday 3/17: 8 am-7 miles Track workout 600, 400, 200 x 4 and 7 x 200s
600 (82 sec pace), 400 (81 to 80 sec), 200 (37 to 38 sec) and 7 x 200s (~39 to 40 sec. pace). felt strong, but workout was Tough. recovery was a jog in between 600, 400 and 200s and in between 200s, a 200 m walk
Sunday: 9 miles
Monday: 7 miles
Tuesday: 4.5 miles
Wed: 7 miles
Thursday: 1.5 miles
Friday: 10 miles
Saturday: 7 miles
Total: 46 miles
sunday 3/18: 3:30 pm~china camp loop from north san rafael w/a few friends. ~9+ miles
monday 3/19: Off
tuesday 3/20: 6:45 am ~ 4.5 miles up on ridge w/a friend. meet loop x 1.5+
wednesday 3/21: 5:45 am ~ 7+ miles sleepy hollow loop w/a friend.
followed by 20 x 400s with a few friends @ 90 sec. pace on bike path (pace ranged from last interval @ 77 to slowest at 90- average @ 88) ~7 miles
Posted by liz at 9:49 PM | Comments (2)
March 4, 2007
catching up & a marathon!
friday: pm ~45 mins. 5+ miles. run w/a view w/2 fellow runners. nice & easy
saturday: am ~9.5 miles w/a friend. felt great. pm ~ 11 mile run w/my twin sister and a friend. all on trails. very nice! rain the entire 2nd half.
End of Week Summary:
Sunday: 16.5 miles
Monday: 9 miles
Tuesday: 7.5 miles
Wed: Off
Thursday: 10 miles (steady state run)
Friday: 5+ miles
Saturday: 21.5 miles
Total: 69.5 miles
sunday: am ~5.5 + miles. favorite mt. home inn loop. troop 80/matt davis loop w/14 students , my sister and 2 friends.
monday: am ~ 9 miles. pan toll figure eight loop with a finish on the road from mt. theater to pan toll w/14 students, my sister and a friend. pouring rain the entire time. very very cold rain. pm ~5 miles w/my twin sister and a friend. 800 hard thrown in on the trail (2:50s or so).
tuesday: am ~9 miles from rock springs w/14 students, a few friends and my sister. amazing run. SNOW, rain and clear skies all on this adventure run. snow in Marin! crazy. nice & easy run. ran a few hills hard. overall nice easy run.
wednesday: am ~ 8.2 miles. sam. p taylor park. ran up to mt. baldy (i think). single track gradual uphill for 4.1 miles. wonderful grade. ran up w/14 students, my sister, brother in law. ran downhill 4.1 miles hard with a few students. gradually increased the pace the entire way down the hill. ran hard. maybe too hard?
thursday: am ~ 4 to 5 miles. ran from stinson beach up matt davis to coastal trail and back. ran easy. ran w/students and my sister. pm ~ 3.1 miles w/my sister and friends.
friday: off
saturday: off
End of Week Summary:
Sunday: 5.5 miles
Monday: 14 miles
Tuesday: 9 miles
Wednesday: 8.2 miles (Hard)
Thursday: 7.5 miles
Friday: off
Saturday: off
Total: 44.2 miles
sunday: Napa marathon (45 degrees to 55 degrees/ sunny/ great weather/conditions) jumped into the race after thinking about it for 2 weeks. initially was very excited about eugene , however , started to think that right now my training feels great, so why not jump into this local race and see what i can do. my twin sister, brother in law and 2 friends all helped me through this race tremondously!!!! plus tons of training partners got me fit enough to even consider trying this... a team effort!
6.46
6.47
6.53
6.41
6.43
6.49
6.43
6.37
6.41
6.42 (1:07.21 for 10 miles)
6:39 my twin sister & friend dropped out here, brother in law ran w/me for next 13
6:40
6:38 (1:27.26)
6:42
6:38
6:51
6:48
6:35
6:46
6:50 (2:14. 2o miles, ran into another friend who ran w/me)
6:44
6:54
6:46
lost my last couple of splits (I believe they were all under 7 mins)
2:57.14
although my hope was to run a negative split race, i still PRed and felt really great. the last 4 miles were tough mainly b/c my hamstrings, hips, etc. were very very tight and sore.
now time for some rest and recovery. more later!
Posted by liz at 3:00 PM | Comments (5)