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April 29, 2007
catching up and a 5k!
mon: 5:45 am 55+ mins. 6.5+ miles up on the ridge with a friend and our dogs. ran nice and easy.
tues: pm ~ 3 miles+ warm up. 6 x 400s (81 and 82s) warm down
wed: 6:00 am 45+ mins. 5.5+ miles. ran in larkspur via the canyon and lady bug trail and king mt. with a couple friends all on trails.
thur: afternoon: ~40+ mins. ran ~5 miles via sun valley with a friend with the baby and baby jogger. felt good despite the jogger.
fri: am. 6:30 ~42 mins. 5 miles lollypop loop with a friend, pm: 2 mile warm up. 4 x 800s (2:50s) on roads w/a student athlete, felt good, 2 mile warm down
sat: off
Sunday: 5 miles
Monday: 6.5 miles
Tuesday: 3 miles (6 x 400s)
Wednesday: 5.5 miles
Thursday: 5 miles
Friday: 11 miles (striders)
Saturday: 0
Total: 36 miles (felt very good all week)
sun: am 5k race ran 17:45 good for 2nd place. (splits, i think were 5:39 first mile, 11:22 2nd mile, last 1.1 miles 6:23.08). felt very good, weather was great.
Posted by liz at 8:36 PM | Comments (4)
April 22, 2007
weekend update
wed: 5:45 am run. 64 mins. larkspur/king mt./crown rd/corte madera/bike path loop w/a friend. ran nice and easy. felt a bit tired at start, then felt fine.
thur: 6:45 am 35 min. ridge run 3.5 to 4 miles. ran w/a friend. felt good.
fri: 4:45 pm 1:20. 10.5+ miles. ran larkspur bike path, baltimore canyon, crown road, corte madera, bike paths via 5k course, back to parking lot. ran 8 x striders
sat: 7:30 am. 1:10+ .10.5-11 miles. ran steady state via bike paths san anselmo, ross, larkspur, corte madera and back w/2 friends. pace was faster than expected. warmed up 1 mile then ran steady state for next 9.5 to 10 miles. pace seemed to range between 6:35 and 6:23 pace. sore at end of run
Sunday: 9 miles
Monday: 6.2 miles
Tuesday: 6+ miles (1 mile/2 mile)
Wednesday: 8 miles
Thursday: 3.5 miles
Friday: 10 miles (striders)
Saturday: 10.5 miles (9.5 mile steady state)
Total: 53.2 miles (2nd half of week tired, but feel strong)
sun: 7:30 am. 42 mins. ~ 5 miles in china camp w/3 friends.
Posted by liz at 7:02 PM | Comments (1)
April 17, 2007
more running...
fri/sat/sun/mon/tue:
fri: No running
sat: ~5 miles in Phoenix, AZ (Dreamy Draw Park, I think). warm out. nice and easy out, picked up the pace on the way back.
Sunday: 11 miles
Monday: 5.5 miles
Tuesday: 5.5 miles (1200,800,400s)
Wednesday: 2 miles
Thursday: 8 miles (12 x 600s)
Friday: off
Saturday: 5 miles
Total: 37 miles (felt great overall)
sun: ~9+ miles in mill valley w/a few friends(ran about 9+ minutes hard up hill, tough). ran last 25/40 mins. easy.
mon: 10k, ran MA 5k two times. picked up the pace on 3 to 4 miles (6:50, 6:40, 6:30, 6:17). ran one of the 5ks with a friend and we talked the entire time while picking up the pace.) felt tired from sunday's uphill.
tue: ~20 mins in baltimore canyon on the trails easy w/track team. pm track meet. ran 1 mile and then the 2 mile. 1 mile (5:37), 2 mile (11:21--5:41, 5:40). windy at the track, the 1 mile felt tough, 2 mile felt great.
Posted by liz at 10:05 PM | Comments (2)
April 12, 2007
wed/thur
wed: ran ~ 2+ Easy, easy miles w/baby stroller and friend. Thought about doing a 2nd run later, but I was tired from Tuesday's workout and it wasn't worth the coordination.
thur: pm track workout. ran 12 x 600s (2:10-2:15, 87 to 90 pace) every 2:30 (1:15 rest in between each). after the first 3 or so, felt good, smooth, effort not bad. legs still a little tired from tuesday. longer cool down. (~ 8 miles)
Posted by liz at 6:52 PM | Comments (2)
April 11, 2007
Monday/Tuesday
Monday: pm. Ran 5.5+ miles on Mt. Tam w/a friend (Troop 80 & Matt Davis). Windy and sunny out. Beautiful run, great company, perfect loop!
Tuesday: pm (~5.5 miles) Track workout. 2 x 1200 (4:13, 4:12), 2 x 800 (2:35, 2:37), 2 x 400 (80, 75). ~ 1 minute to 1:30 rest in between intervals. Felt very good. By the end legs a little tired, but felt great.
Posted by liz at 9:28 AM | Comments (3)
April 8, 2007
end of the week ...
Wednesday: pm ran blackies pasture loop w/a friend (~54 mins./7 miles). felt good.
Thursday: am ran w/a couples students in redwood park trails w/the baby & baby stroller. rolling downhill on the way out, rolling uphill on the way back; uphill w/the baby stroller Tough (~ 5.5+ miles) pm ran ~3 miles w/a friend and the stroller on the streets.
Friday: Off!
Saturday: am: ran ~1.10 total (~8+ miles) 10+ mins. warm up, ran 22.50 mins. uphill on fire road as a tempo/hard workout. ran downhill easy. (ran out by big rock).
Sunday: 10 miles
Monday: 9.5 miles
Tuesday: 9.5 miles (10 x 400s)
Wednesday: 13.5 miles
Thursday: 8.3 miles
Friday: off
Saturday: 8 miles (~23 min. uphill workout)
Total: 58.8 miles (although I was tired mid-week, I felt great this weekend!)
Sunday: am: ran ~1:35 ross commons/phoenix/shaver/taylor/bon tempe-shady side/eldridge/phoenix/ross (11 + miles)
Posted by liz at 8:41 PM | Comments (1)
April 4, 2007
1st half of the week...
Sunday: am ran the Presidio 10 (http://www.presidio10.com/) with a friend & her friends. A beautiful course and day, great cause and really fun run! 10 miles ~ 1:26++
Monday: pm ran ~9 to 10 miles w/friend in Larkspur. Ran bike paths/Baltimore canyon/Crown Road/Corta Madera/bike paths
Tuesday: am ran the "Mary surprise loop" (~5+) w/a friend and baby (baby jogger). it was warm and beautiful out. the rolling hills were a bit tough with the stroller, but it was nice! pm ran Track workout. 10 x 400s (83, 83, 82, 82, 77, 77, 76,
73, 73, 75) Ran 400 ever 2:30, so workout went by quickly. felt pretty good. by 9th 400 my legs were tired so decided to run 10 vs. 12.
Wednesday: am ran the extended elbow loop w/a friend (6.5+ 46.10) legs felt pretty good after last night's workout.
Posted by liz at 10:02 AM | Comments (2)