Action in the line of the Greatest Resistance

wed-sat

wed. july 18- pm ran ~5.5 miles w/alumnae up on crown road. great trail run. felt good.

thur. july 19- pm ran 9-10 miles w/2 friends. ran from downtown san francisco over golden gate bridge into headlands to spencer ave. exit. 1:30 or so of running. ran easy.

fri. july 20-ran ~5 miles w/friend via sunvalley and downtown SR w/baby stroller. pm: ran 3+ miles w/husband and baby stroller on ridge.

sat. july 21- ran 11 miles w/student athlete in china camp. lots of hills, great single tracks.

Sunday: 10.5
Monday: 8
Tuesday: 4 miles (5:30/mile, 2:37/800)
Wed: 10.5
Thur: 9.5
Fri: 8
Sat: 11
Total: ~61.5 (!!!-mostly easy miles)

Mid-week update

sun. july 15- 10.5+ miles in the late afternoon with a friend. ran from sun valley to ridge to san anselmo to forest to deer park/barn to concrete pipe fire road to shaver grade to phoenix lake and back via san anselmo. warm temps, felt a bit tired from sat's run.

mon. july 16- 66 minutes (~8 miles) via dominican single track trails. loop course w/a friend. ran nice and easy. tired from weekend running. (pm- ran in the city w/hhh. ~3 to 4 miles w/baby jogger and tons of people)

tue. july 17- track workout- 1 mile (5.30), 800 (2:37). felt tough but good. cooled down , called it a day. (4 miles total)

wed. july 18- ~ 5 mile lollypop surprise loop w/a friend and baby jogger. felt better than expected. uphills tough w/baby jogger. legs felt ok though.

catching up again

fri. july 6: 7 miles w/my bro & sis in new haven via the streets and woods. finally felt less sore from mile race.

sat. july 7: 5k in east hartford (18:00 or 18:01). It was a bit muggy. 2nd mile was slowest, picked it up a bit last mile. (~5+ for day)

Sunday: 9
Monday: 7 miles (3 miles on track ~6 min/pace)
Tuesday: 4 miles (1 mile race / 5:18)
Wed: 13
Thur: 8
Fri: 7
Sat: 5 (18/5k)
Total: 53 miles (could feel extra miles this week!)

sun. july 8: 13 miles or so in california. ran easy w/a friend via the streets and china camp park (single track trails). pace was easy. tired after close to 2 hours of running though.

mon. july 9: ~8 miles in larkspur (59+ minutes) ran w/one of my athletes. ran the last mile hard. nice loop. felt good.

tues. july 10: 12 x 400s (84/85). 1 minute rest in between intervals. took a few intervals to feel warmed up and then felt good. last few were harder. glad to be done. (~7 miles)

wed. july 11: 8 to 9 miles on trails with a friend from maine. phoenix lake, shaver to concrete pipe, to single track trail up to ranger's station, to pumpkin trail, to concrete pipe, to shaver and back to phoenix. pace was good (tired on hills from 400s tuesday).

thur. july 12: 8 miles (59:30) with friend from maine. ran the mary surprise loop. felt a bit sick entire run. great run none the less. (hills felt tired on).

fri. july 13: ~ 3 easy miles with baby stroller. ran 2 of miles w/a friend. after run jumped in pool to cool off. nice recovery day.

sat. july 14: ~10.5 miles w/a friend. ran ~8.5 /9 miles or so at 6:45 to 7 minute pace. ran the last bit in as cool down. felt good overall, but stomach problems in later part of run.

Sunday: 13
Monday: 8
Tuesday: 7 miles (12 x 400s)
Wed: 8.5
Thur: 8
Fri: 3
Sat: 10.5 (~8.5 6:45/7:00/pace)
Total: ~58 miles (Wow, more miles than I've done in a long time. Feel good!)

more summer east coast running...

thur. june 21: ran ~5.5+ miles (new haven to hamden) ran 1st 2 miles warm up, next 2 miles hard (5:46, 6:01), finished up easy. ran on the roads. flat course.

fri. june 22: off

sat. june 23: north haven 5k (18:03). felt strong. (4.5 total /day)

Sunday: 4
Monday: 2.5
Tuesday: 3.5 (2 miles/track)
Wed: 6.5 (progression run)
Thur: 5.5 (2 miles/roads/new haven)
Fri: 0
Sat: 4.5 (5k/18:03)
Total: 26.5 miles

sun: june 24: 4+ miles Easy in New Haven

mon: june 25: 45+ mins. outside of boston with a friend. chatted entire way. bit warm out.

tue: june 26: ~ 3+ miles . ran durham 2 mile fun run (12:01). very warm and muggy out. first mile 5:46, slowed down on somewhat rolling 2nd mile.

wed. june 27: off

thur. june 28: off

fri. june 29: ran ~5 miles in glastonbury. ran out and back around small lake. ran 2nd half faster. rolling hills, tough with hills.

sat. june 30: ran ~5 to 6 miles w/nephew. ran loop course in east hampton along "air line trails" (nephew puked towards end of run!)

Sunday: 4
Monday: 5
Tuesday: 3 (fun run/2miles)
Wed: off
Thur: off
Fri: 5 (out/back faster)
Sat: 5.5
Total: 22.5 miles

sun. july 1: ran ~71 mins. in glastonbury. out and back course. mixed roads and trails. rolling hills entire way. ran back a bit faster. felt ok.

mon. july 2: ran 7+ miles in rocky hill along ct. river. ran 1st 30+ mins. w/my brother, last 3 miles on track (6:02, 6:06, 5:57) windy day, cool. tired

tue. july 3: ran 1 mile race up in vermont w/sister. a throat burning experience. 5:18. felt strong not very fast. fun! (4 miles for day)

wed. july 4: ran ~13+ miles in vermont w/sister. ran a moderate pace on dirt rolling hills. tight and sore from mile sprint.

thur. july 5: 8 miles in new haven (trail loop course) still tight /sore

]]> LAS

tons of catching up...

sunday june 10: dipsea (~7 miles) 58:33 -best time on course/race, 6th place. despite feeling tight and beat up from my falls and running the last couple of weeks, had a good race and felt good. downhills tough- ran cautiously (on my body) , uphills felt great.

monday june 11: ~5k with coworker and pool running. felt very tight and sore when not running, ok on the run.

tuesday june 12: 68 minutes 8+ miles with some students on dominican single track trails. ran really easy, felt stiff and sore from sunday's race. though pace was fine. good shake out run.

wednesday june 13- friday june 15: off

saturday june 16: ~29 minutes in CT. ran out/back. felt better than i thought i would.

Sunday: 7
Monday: 3
Tuesday: 8
Wed: 0
Thur: 0
Fri: 0
Sat: 4
Total: 22 miles (easy/rest/recovery week)

Sunday June 17: ran 30+ minutes w/twin sister in CT on trails. felt good.

Monday June 18: ran ~20 minutes out/back in CT on trails. trails were rocky and hilly...

Tuesday June 19: ran 3.5 miles, 1/2 mile warm up, 2.5 miles on track (6 min/mile, 6:06 min/mile, 2:52 half mile), 1/2 mile warm down. ran on track- felt very good.

Wednesday June 20: ran 6.5 miles in NJ, middle 4 miles progression run (7:22, 7:10, 6:39, 6:25). very muggy.

catch up

wed: ~10:30am ran 22 mins. w/a friend and baby stroller. tight, sore and stiff still. entire right side of body sore and tight. downhill running on tuesday got to me today, having a hard time recovering- hamstrings,quads, hips all very tight.

thur: off

fri: 6:45 am 3 miles EASY w/a friend-felt tired and STIFF, 8:30 am 5k EASY w/students and a friend. picked up pace last mile (6:24). felt much better on this run. felt better to open up at end. still very tight on entire right side (hip)

sat: off

Sunday: 8 miles (7 miles @ 6:30)
Monday: 8 miles
Tuesday: 7 miles
Wednesday: off
Thursday: 2.5++ miles
Friday: 6.1 miles (pick up at end)
Saturday: off
Total: 31.6 miles

another tuesday!

sat: 7:20am ~10-11 miles hilly route w/a friend. sore from my fall on friday.

Sunday: 4 miles
Monday: 9 miles (10k)
Tuesday: off!
Wednesday: 8 miles
Thursday: 8 miles (6:35 pace)
Friday: 7.5 miles
Saturday: 10.5 miles
Total: 47 miles

sun: 7:45 am (8 miles) 7 x 1 mile @ 6:30 on bike path w/a friend. 60+ min. bike ride for fun later (tired end day!)

mon: 5:45 am (8 miles) easy on ridge w/a friend and our dogs

tue: 9:45 am (7+miles) pan toll, cardiac, dipsea, stinson back up steep ravine w/a group of students. felt bit sick and tired.

tue-fri

tue: Off

wed: 5:45 am 63 mins (~8 miles) crown road loop. felt good, ran w/2 friends. noon (4.1 miles) ran w/alumae, ran a run w/a view. felt good.

thur: 6:45 am 8 x 1 miles (6:30-6:40) on bike path with a friend. felt great. (better than last week's miles)

fri: 6:00 am 59 mins. (7.5-8 miles) ran w/alumnae on single track trails by dominican. great loop. ran 1st single track to fire roads to water tower to single tracks and back. (took big fall-very sore now!, but fine)

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.

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!

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.

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.

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.

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.

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.