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May 28, 2007
more running & a 10k!
fri: ran ~23+ mins. with baby jogger & baby and friend on MA 5k loop. felt tired and it was a bit warm. pm: 50 mins. ran the mini dipsea loop in larkspur starting on piedmont creek road w/2 students. ran 2 x 6 minute pick ups (progression pace to hard) felt very good.
sat: 7:30 am, ran 74+ mins (9.5 to 10) in china camp park w/a friend. felt good.
Sunday: 9 miles
Monday: 8 miles
Tuesday: 5.5 miles (20 x 300s)
Wednesday: 10 miles (~6:45/pace)
Thursday: 5+ miles
Friday: 9 miles
Saturday: 9.5+ miles
Total: 56 miles
sun: 8 am ran ~34 mins. on top of ridge VERY easy with a friend.
mon: 10k (36:54/pr). felt good. went out a little fast, then settled in. last mile started to tighten up a bit, but still felt ok.
Posted by liz at 7:35 PM | Comments (3)
May 23, 2007
hmmm, trying to remember my runs...
sat: ran big rock mini loop hill workout. ran ~64 total. faster than last time. ran 21.45 hard up hill and ran the downhill medium pace. (~8 miles)
Sunday: 10 miles
Monday: 8 miles
Tuesday: 6 miles (2000s)
Wednesday: 5.5 miles
Thursday: 8 miles
Friday: 5 miles
Saturday: 8 miles (20+ hill workout)
Total: 50.5 (a bit tired)
sun: ~1:29 or so terra linda/china camp/"30 minute" single track trail w/2 friends. ran easy, felt good. uphills a bit tired. downhill knees a bit sore.
mon: Off
tues: 21 x 400s on bike path w/3 friends. ran ~94/95 for one 400 and then the next ran 85 to 84 and then the last 11 or 12 400s picked up the fast 400s to sub 80. felt good. 20 second break in between 400s. (~8.5 miles)
wed: 5:45 am: ran 5 miles easy w/friends in baltimore canyon with the puppies. hip a little sore.
thur: (Ran--but can't remember what I ran ??!?!)
fri/sat: OFF! hip has been acting up a bit (tendonitis) and no care for baby and didn't feel like taking baby jogger for a spin!
Sunday: ~ 11+ miles
Monday: off
Tuesday: 8.5 miles (21 x 400s)
Wednesday: 5.5 miles
Thursday: ?
Friday: Off
Saturday: Off
Total: ?
sun: ran ~55 min trail loop starting @ COM and then ran up to crown road, baltimore canyon, lady bug trail, king mt. and then ran last 2 miles @ pick up pace (6:12, 6:11). felt really flat and so so. ran alone. (~9 miles)
mon: ~65 mins. in am w/2 friends & puppies. felt good running w/company. ran 800 pick up towards end (~2:49) (~ 8 miles)
tue: am: ran ~40 mins w/a friend, dominican single track trails. pm: ran 20 x 300s (60-63) ran w/a friend. (started new 300 every 2 mins) ~ 1 min. break) the more we did the less hard they got. (5.5 miles)
wed: ran 10 x 1 miles w/1 min. breaks w/ a friend. ( ran between 6:40-6:50) felt a little tired from 300s but pace felt comfortable. (~10+ miles)
thur: 6:45 am ran ~43 mins. with a friend over on dominican trails. felt good!
Posted by liz at 9:56 AM | Comments (1)
May 11, 2007
more running...
tue: 6:30 pm (Hot temps) ran 2 x 2000, 1 x 1600 on the track. alternated between 80-83 second laps and 89-90 second laps during 2000s and 1600. (80, 90, 82, 90, 81) hit 5:41, 5:44 and 5:37 for 1600s. felt tired overall but strong. changing gears was tough but fun. (6 miles)
wed: 5:45 am ran ~5.5 miles (47 mins). ran baltimore canyon dog loop w/2 friends. ran easy, felt a bit tired from tues. track.
thur: 7 am ran ~25+ mins (3+ miles) on roads. 12:15 ran ~46 min. (5+ miles) dominican single track loop w/a friend. felt good today. ran nice & easy.
fri: 6:30 am ran ~40 min. (~5 miles) united/eucalyptus loop w/a friend. felt very good.
Posted by liz at 8:54 PM | Comments (1)
May 7, 2007
weekend update
thur: 6:55 am ~45+ mins. 5+ miles . Ran San Dom. trails w/a friend. Up hill to the single track trails out and back. beautiful morning.
fri: 6:15 am ~43 mins. 5 mile lollypop loop w/a friend in the rain. the trails were slippery. ran nice & easy. pm ~ 2 miles on track w/1 x 800 @ 2:50 ish pace, then ran ~3 + miles on the trails (5+ total) w/track athlete
sat: 7:45 am~ ross commons to eldridge grade easy (16 mins). eldridge to indian fire road hard (all uphill) ~26 mins. ran 8 mins. easy. then turned around and ran 10 mins. downhill hard. ran another 8 mins. easy, then ran a timed mile hard (5:40) flat & downhill. then ran the last 25 mins. or so easy. Tough workout. was very tired by the end. 12 miles?!
Sunday: ~8 miles (5k : 17:47 official time! shoot, thought it was 17:45 :) )
Monday: 7.5 miles
Tuesday: 5.5 miles (4x 1600s)
Wednesday: 5.5 miles
Thursday: 5 miles
Friday: 10 miles
Saturday: 12 miles (25 min. hard uphill, 15+ min. hard downhill)
Total: 53.5 miles (felt v. good in workouts, but tired in general)
sun: 12 (noon run). tough time to run. very warm 85 to 90 degrees. ran from headlands over to mt. home inn and then down to mill valley all trails. climbs were tough. ran w/an athlete. we hiked a little on the run too. ~10 miles. legs tired from sat.
mon: 5:45 am ran the lollypop loop w/2 friends and our dogs. 8+ miles (66 mins). pace felt fine, still a bit tired from weekend.
Posted by liz at 9:43 AM | Comments (2)
May 2, 2007
mon-wed
mon: 5:45 am. ~65 mins+ 7.5 to 8 miles with a friend and our dogs. we ran nice & easy up on the ridge. i was a little tired but we ran easy and i felt ok.
tue: 6:45 pm. ~5.5 miles. 4 x CT miles (run curves @ steady state/tempo pace, straights @ 1 mile pace) ran 5:48, 5:42, 5:43, 5:48. 2 mins+ break in between intervals. felt little tired but overall strong and the effort felt fine.
wed: 5:45 am ~48 mins+ 5.5 miles+ in the rain w/2 friends and our dogs. ran via baltimore canyon, lady bug trail and king mt. ran nice & easy. felt nice in the rain. great recovery run.
Posted by liz at 9:11 AM | Comments (1)