| Week |
When |
Where |
Miles |
Time |
Per Mile |
Effort |
Notes |
Weekly Miles |
Shoes |
| |
Monday, October 09, 2006 |
Fire Trail |
7.5 |
1:30:00 |
0:12:00 |
90% |
Top to bottom, did some walking
on the way back. Killed me. |
|
M1 |
| |
Tuesday, October 10, 2006 |
Nimitz Way |
6 |
1:00:00 |
0:10:00 |
70% |
Nice! A little sore. |
|
M1 |
| |
Wednesday, October 11, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
0 |
Hike to downtown and back. |
|
|
| |
Thursday, October 12, 2006 |
Shasta |
3.4 |
0:40:00 |
0:11:46 |
70% |
Hills |
|
M1 |
| |
Friday, October 13, 2006 |
Fire Trail |
6 |
0:50:00 |
0:08:20 |
70% |
Fire trail from the top to the
top of the separator |
|
M1 |
| |
Saturday, October 14, 2006 |
Nimitz Way |
6 |
0:50:00 |
0:08:20 |
70% |
Flat |
|
M1 |
| |
Sunday, October 15, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
0% |
Rest, hip hurts, blisters |
28.9 |
|
| |
Monday, October 16, 2006 |
Fire Trail |
6 |
0:52:00 |
0:08:40 |
90% |
Felt pretty good. 8:00 to the
bottom of the separator, 11:00 to the top. 29:00 to the bench. |
|
M1 |
| |
Tuesday, October 17, 2006 |
Nimitz Way |
4 |
0:33:30 |
0:08:22 |
85% |
|
|
|
| |
Wednesday, October 18, 2006 |
Fire Trail |
5.4 |
0:52:30 |
0:09:43 |
70% |
Top of Fire Trail to top of
Separator |
|
M1 |
| |
Thursday, October 19, 2006 |
Nimitz Way |
4 |
0:36:30 |
0:09:07 |
90% |
Went out to fast, hip started to
hurt. Walked the last 3 miles. Sucked. |
|
M1 |
| |
Friday, October 20, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Saturday, October 21, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Sunday, October 22, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
90% |
Bottom to top |
19.4 |
|
| |
Monday, October 23, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Tuesday, October 24, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Wednesday, October 25, 2006 |
Fire Trail |
5.4 |
0:48:43 |
0:09:01 |
90% |
Top to bottom. |
|
M1 |
| |
Thursday, October 26, 2006 |
Easy |
3.8 |
0:31:50 |
0:08:23 |
50% |
Easy |
|
M1 |
| |
Friday, October 27, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
0% |
Easy |
|
|
| |
Saturday, October 28, 2006 |
Angel Island 12k Race |
7.2 |
0:54:15 |
0:07:32 |
95% |
Angel Island. 1st place 25-29
age group, 3rd overall. |
|
M1 |
| |
Sunday, October 29, 2006 |
Rest |
0 |
0:00:00 |
#DIV/0! |
0% |
|
16.4 |
|
| |
Monday, October 30, 2006 |
Rest |
0 |
0:00:00 |
#DIV/0! |
0% |
Got new shoes! |
|
|
| |
Tuesday, October 31, 2006 |
The Hood |
7 |
1:06:00 |
0:09:26 |
80% |
Ran from home to the bench on
the fire trail, via Shasta and the Selby Trail |
|
RT1 |
| |
Wednesday, November 01, 2006 |
Lake Anza |
3.2 |
0:35:14 |
0:11:01 |
70% |
Home to Selby Trail to Lake
Anza, around and back up. Very hilly! Tedius around the lake. |
|
RT1 |
| |
Thursday, November 02, 2006 |
The Hood |
3.2 |
0:33:21 |
0:10:25 |
|
Rainy and dark! |
|
RT1 |
| |
Friday, November 03, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Saturday, November 04, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Sunday, November 05, 2006 |
Tahoe |
11 |
1:56:00 |
0:10:33 |
80% |
Ran
on the trail behind Charles cabin in Tahoe along Alder Creek out to the
Donner Camp and in the resevoir then looped back around. Really really nice!
6300 ft - 5800 ft - 6300 ft elevation. |
24.4 |
RT1 |
| |
Monday, November 06, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Tuesday, November 07, 2006 |
The Hood |
4.5 |
0:42:18 |
0:09:24 |
80% |
From home to 0.7 marker on the
fire trial, via Selby. |
|
RT1 |
| |
Wednesday, November 08, 2006 |
Stinson |
7 |
1:10:00 |
0:10:00 |
80% |
Actual time was 1:15:58 but I
got lost for about 5 minutes! 34:34 to Pantoll 35:30 from Pantoll to parking
lot. |
|
RT1 |
| |
Thursday, November 09, 2006 |
Track |
8 |
1:06:09 |
0:08:16 |
90% |
Intervals
on the King school track. Good workout, mellow crowd. |
|
RT1 |
| |
Friday, November 10, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Saturday, November 11, 2006 |
Redwood Park |
8.8 |
1:30:00 |
0:10:14 |
80% |
Did the French Trail to the East
Ridge Trail. |
|
RT1 |
| |
Sunday, November 12, 2006 |
The Hood |
5.1 |
0:44:28 |
0:08:43 |
70% |
From home to 0.7 on Fire Trail. Used the BiMActive thing on my
phone. Pretty freakin cool. |
33.4 |
RT1 |
| |
Monday, November 13, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Tuesday, November 14, 2006 |
2,4x10-10,2 |
10 |
1:31:00 |
0:09:06 |
85% |
2
easy, 4x10-10s, 2 easy out on NimitzWay. Awesome workout. Perfect. |
|
RT1 |
| |
Wednesday, November 15, 2006 |
The Hood |
5 |
0:45:00 |
0:09:00 |
70% |
From home to the .7 on the fire
trail. Tried to go real fast downhill, did 6:00s. |
|
RT1 |
| |
Thursday, November 16, 2006 |
Intervals |
7.25 |
0:58:38 |
0:08:05 |
85% |
|
|
RT1 |
| |
Friday, November 17, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Saturday, November 18, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Seattle Road Trip |
|
|
| |
Sunday, November 19, 2006 |
Crescent City |
11 |
1:45:00 |
0:09:33 |
70% |
Jedediah Redwood State Park up
by Crescent City. Met this dude Ralph Hirt, really nice guy! Ultrarunner. 68
years old and has done over 70 ultramarthons! Western States 100. |
33.25 |
RT1 |
| |
Monday, November 20, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Seattle Road Trip |
|
|
| |
Tuesday, November 21, 2006 |
Burien |
5.50 |
0:51:00 |
0:09:16 |
75% |
Seattle Road Trip |
|
RT1 |
| |
Wednesday, November 22, 2006 |
Burien |
4.3 |
0:43:00 |
0:10:00 |
75% |
Seattle Road Trip |
|
RT1 |
| |
Thursday, November 23, 2006 |
Burien Track |
5.75 |
0:43:30 |
0:07:34 |
85% |
Seattle Road Trip |
|
RT1 |
| |
Friday, November 24, 2006 |
Rest - Turkey Day |
0 |
0:00:00 |
0:00:00 |
|
Seattle Road Trip |
|
|
| |
Saturday, November 25, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Seattle Road Trip |
|
|
| |
Sunday, November 26, 2006 |
10k race in Port Angeles |
10 |
1:22:00 |
0:08:12 |
90% |
Ran about 3 miles, from Megan's
house to race, then back to house to get warm clothes and back to start. Ran
43:30 in 10k race, got 1st in age group, 9th overall. Then ran back to
Megan's house, 12:00 minutes. Snowing! Cold! |
25.55 |
RT1 |
| |
Monday, November 27, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Seattle Road Trip |
|
|
| |
Tuesday, November 28, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Seattle Road Trip |
|
|
| |
Wednesday, November 29, 2006 |
Stinson |
7 |
1:11:00 |
0:10:09 |
75% |
|
|
RT1 |
| |
Thursday, November 30, 2006 |
Intervals |
6.75 |
0:53:00 |
0:07:51 |
85% |
|
|
RT1 |
| |
Friday, December 01, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Saturday, December 02, 2006 |
The Hood |
7.1 |
0:58:00 |
0:08:10 |
85% |
From home to the bench on the
fire trail. |
|
RT1 |
| |
Sunday, December 03, 2006 |
Redwood Park |
8.8 |
1:23:00 |
0:09:26 |
80% |
|
29.65 |
RT1 |
| |
Monday, December 04, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Tuesday, December 05, 2006 |
Intervals |
4.5 |
0:41:49 |
0:09:18 |
|
|
|
RT1 |
| |
Wednesday, December 06, 2006 |
The Hood |
5.5 |
0:50:00 |
0:09:05 |
|
|
|
RT1 |
| |
Thursday, December 07, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Friday, December 08, 2006 |
Rest |
0 |
0:30:00 |
#DIV/0! |
|
|
|
|
| |
Saturday, December 09, 2006 |
Angel Island 12k Race |
7.7 |
0:55:30 |
0:07:12 |
95% |
A little different course from
the Redwood Trails run. Did a lap around the cove and then up a trail, pretty
hilly, instead of up the road. Third place overall. Winning time was 52 or
so. Good times. |
|
RT1 |
| |
Sunday, December 10, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Leave for Baja |
17.7 |
|
| |
Monday, December 11, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Baja |
|
|
| |
Tuesday, December 12, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Baja |
|
|
| |
Wednesday, December 13, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Baja |
|
|
| |
Thursday, December 14, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Baja |
|
|
| |
Friday, December 15, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Baja |
|
|
| |
Saturday, December 16, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Baja |
|
|
| |
Sunday, December 17, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Baja |
0 |
|
| |
Monday, December 18, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Baja |
|
|
| |
Tuesday, December 19, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Baja |
|
|
| |
Wednesday, December 20, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Baja |
|
|
| |
Thursday, December 21, 2006 |
San Diego |
6.5 |
0:58:00 |
0:08:55 |
70% |
Baja |
|
RT1 |
| |
Friday, December 22, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Baja |
|
|
| |
Saturday, December 23, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Baja |
|
|
| |
Sunday, December 24, 2006 |
The Hood |
7.1 |
1:03:00 |
0:08:52 |
70% |
To the bench on the fire trail. |
13.6 |
RT1 |
| |
Monday, December 25, 2006 |
The Hood |
7.1 |
1:01:00 |
0:08:35 |
70% |
To the bench on the fire trail. |
|
RT1 |
| |
Tuesday, December 26, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Wednesday, December 27, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| |
Thursday, December 28, 2006 |
Stinson |
7 |
1:11:00 |
0:10:09 |
75% |
This is the best 7 mile trail
ever! |
|
RT1 |
| |
Friday, December 29, 2006 |
The Hood |
7.1 |
1:04:00 |
0:09:01 |
70% |
To the bench on the fire trail. |
|
RT1 |
| |
Saturday, December 30, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Cabin |
|
|
| |
Sunday, December 31, 2006 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Cabin |
21.2 |
|
| 1 |
Monday, January 01, 2007 |
The Hood |
7.1 |
1:04:00 |
0:09:01 |
70% |
Start Marthon Training! To the
bench. No more booze! |
|
RT1 |
| 1 |
Tuesday, January 02, 2007 |
The Hood |
3.6 |
0:29:30 |
0:08:12 |
75% |
From home to the top of the fire
trail. Felt tired! |
|
RT1 |
| 1 |
Wednesday, January 03, 2007 |
The Hood |
7.1 |
1:03:00 |
0:08:52 |
75% |
From home to the bench on the
fire trail. Went out slower, felt good. Drank a bunch of water before hand. |
|
RT1 |
| 1 |
Thursday, January 04, 2007 |
The Hood |
3.9 |
0:33:50 |
0:08:41 |
70% |
Nice and hilly quick run. Felt
good. |
|
RT1 |
| 1 |
Friday, January 05, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 1 |
Saturday, January 06, 2007 |
Nimitz Way |
10.2 |
1:37:00 |
0:09:31 |
70% |
Drink 8oz of Cytomax before hand
and refilled bottle to 32oz. Taking Lemon Sublime GU and 32oz of Cytomax in
Camelback. Drink 2oz every 15 minutes on run. Awesome! So I guess that's
about 12-15oz on the trail and then finished the rest afterward. Ate one GU
at about 6 miles in. Tasted good! No stomach issues. Felt strong, could have
done 12-14 maybe. Good pace. Surfed in the morning. Stretched pretty good
before the run. |
|
RT1 |
| 1 |
Sunday, January 07, 2007 |
The Hood |
5 |
0:44:00 |
0:08:48 |
70% |
Felt a little sore from the long
run, in my knees a little bit. |
36.9 |
RT1 |
| 2 |
Monday, January 08, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
No more coffee! |
|
|
| 2 |
Tuesday, January 09, 2007 |
Inspiration Point |
8 |
1:12:00 |
0:09:00 |
75% |
Felt really good. Did some of
the mile tempo runs too fast. Splits (9:09, 8:55, 8:13, 8:31, 7:52, 7:54,
8:37, 8:52) |
|
RT1 |
| 2 |
Wednesday, January 10, 2007 |
The Hood |
5.1 |
0:45:30 |
0:08:55 |
75% |
Felt good. Did 5 strides pretty
fast. No watch. Really nice. Just ran down the firetrail to the 0.7 marker. |
|
RT1 |
| 2 |
Thursday, January 11, 2007 |
Tilden |
9.3 |
1:28:00 |
0:09:28 |
80% |
Very hilly run, felt really
good! Finally kind of challenged. Great view from up on the seaview trail.
From home (800') to the top of Grizzly peak (1200') down to the lake (700')
to the top of seaview (1600') back to the lake and then back home. 1900' up
and down at least. |
|
RT1 |
| 2 |
Friday, January 12, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 2 |
Saturday, January 13, 2007 |
The Hood |
5.1 |
0:42:11 |
0:08:16 |
75% |
Felt great. No watch. Went fast
downhill. Even pace on the uphills. |
|
RT1 |
| 2 |
Sunday, January 14, 2007 |
Tilden |
11.8 |
2:01:00 |
0:10:15 |
75% |
Epic
run through Tilden! Lots and lots and lots of hillclimbing. Almost 3000 ft.
of vertical up and down. From Curran all the way up Seaview is one long ass
hill, probably 20 straight minutes of uphill. Really fun. The you go over an
do Volmer peak, super steep at the end, pretty steep downhill on Lupine trail
after that. Felt super solid. Didn't go super fast on the downhills. Cytomax
before, during and after, had a Vanilla Bean Gu halfway through. Worked well
but didn't taste as good as the Lime flavor. |
39.3 |
RT1 |
| 3 |
Monday, January 15, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
| 3 |
Tuesday, January 16, 2007 |
Inspiration Point |
8 |
1:10:00 |
0:08:45 |
80% |
Super freaking cold! Really
windy at the end of the trail, where I had to do my intervals, of course.
Splits (9:00, 8:15, 8:02, 8:05, 7:34, 7:50, 8:17, 8:03). |
|
RT1 |
| 3 |
Wednesday, January 17, 2007 |
The Hood |
3.9 |
0:34:00 |
0:08:43 |
80% |
Did strides on Grizzly Peak,
uphill. Ugh! |
|
RT1 |
| 3 |
Thursday, January 18, 2007 |
The Hood |
9 |
1:20:00 |
0:08:53 |
80% |
Ran from home to the top of the
seperator on the fire trail. Felt pretty good until the last couple of miles,
legs got tired, kinda sore. Weird. Some snow on the trail! |
|
RT1 |
| 3 |
Friday, January 19, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 3 |
Saturday, January 20, 2007 |
|
5.1 |
0:43:45 |
0:08:35 |
75% |
Just a quick one. Felt pretty
good. |
|
RT1 |
| 3 |
Sunday, January 21, 2007 |
Tilden |
14.5 |
2:20:00 |
0:09:39 |
75% |
|
40.5 |
RT1 |
| 4 |
Monday, January 22, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 4 |
Tuesday, January 23, 2007 |
Santa Cruz |
4.9 |
0:45:00 |
0:09:11 |
70% |
|
|
RT1 |
| 4 |
Wednesday, January 24, 2007 |
Intervals |
6 |
0:51:10 |
0:08:32 |
85% |
Ariel's BDAY! 1 mile warmup,
4x1200 C, 1 mile cooldown. Felt good. Got a massage and hot tub and sauna at
Piedmont Springs. |
|
RT1 |
| 4 |
Thursday, January 25, 2007 |
Intervals |
5 |
0:39:46 |
0:07:57 |
80% |
|
|
RT1 |
| 4 |
Friday, January 26, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 4 |
Saturday, January 27, 2007 |
Track |
5 |
0:36:57 |
0:07:23 |
95% |
1 mile warmup, 5k race pace, 1
mile cooldown. Splits (7:38, 6:41, 6:35, 6:26, 9:38). 19:42 5k time. |
|
RT1 |
| 4 |
Sunday, January 28, 2007 |
Tilden |
9.2 |
1:29:00 |
0:09:40 |
80% |
From
home to Sea View Trail over to Big Springs and back. Long way around lake on
the way out, short way on the way home. |
30.1 |
RT1 |
| 5 |
Monday, January 29, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Back on Coffee! :-) |
|
|
| 5 |
Tuesday, January 30, 2007 |
Nimitz Way |
9 |
1:14:12 |
0:08:15 |
75% |
8:44, 8:31, 7:48, 7:52, 1:08
rest, 7:43, 7:39, 8:16, 8:13, 8:18 |
|
RT1 |
| 5 |
Wednesday, January 31, 2007 |
The Hood |
5.1 |
0:42:30 |
0:08:20 |
80% |
|
|
RT1 |
| 5 |
Thursday, February 01, 2007 |
Stinson |
9 |
1:30:00 |
0:10:00 |
75% |
Did the 8.5 mile loop through
Muir Woods part of the marathon course. Glad I scoped it out! Got lost, did a
bunch of extra running! :-) Figured it out eventually! |
|
RT1 |
| 5 |
Friday, February 02, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
| 5 |
Saturday, February 03, 2007 |
The Hood |
5.1 |
0:43:00 |
0:08:26 |
75% |
|
|
RT1 |
| 5 |
Sunday, February 04, 2007 |
Stinson |
15.5 |
2:20:00 |
0:09:02 |
85% |
Did the 25k course for the Muir
Woods race. Crazy ass run! Went pretty fast. Knees are hurting afterwards! |
43.7 |
RT1 |
| 6 |
Monday, February 05, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 6 |
Tuesday, February 06, 2007 |
Nimitz Way |
9 |
1:19:00 |
0:08:47 |
80% |
8:57, 8:33, 8:15, 8:05, 1:56,
7:52, 7:45, 1:49, 8:59, 8:35, 8:40 |
|
RT1 |
| 6 |
Wednesday, February 07, 2007 |
The Hood |
5.1 |
0:43:31 |
0:08:32 |
80% |
Got new shoes!
Same kind, Adidas Response Trails. Went a half size larger (9.5) to see if
the little blisters on the tops of my toes go away. Looked at the Supernovas,
nice! Might try them next time. 398 miles on the old ones! |
|
RT1 |
| 6 |
Thursday, February 08, 2007 |
Nimitz Way |
9 |
1:20:00 |
0:08:53 |
75% |
New shoes felt good. Definitely
a little more room in the toebox. Super wet and windy run! Legs got cold! |
|
RT2 |
| 6 |
Friday, February 09, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 6 |
Saturday, February 10, 2007 |
Nimitz Way |
5 |
0:41:15 |
0:08:15 |
80% |
Went pretty fast. Windy and
rainy. |
|
RT2 |
| 6 |
Sunday, February 11, 2007 |
Redwood Park |
17 |
2:44:30 |
0:09:41 |
80% |
Mixed
3 Gu's into 48oz of Cytomax in camelback. Tested it out with 1 Gu in 8oz and
it seemed OK. Splits (10:28, 9:30, 10:40, 9:17, 11:22, 10:30, 9:48, 11:05,
9:22, 10:34, 10:45, 8:33, 8:45, 8:01, 7:48, 9:53, 8:06) Felt kinda hard! Took
lots of wrong turns. Felt a lot more hilly than the web site suggests. The
Cytomax/Gu thing worked pretty good, I think. I was a little bit thirsty at
the end though. Did 2:10 for the 20k course. I think I could do 2:00 now that
I know where I'm going. |
45.1 |
RT2 |
| 7 |
Monday, February 12, 2007 |
Rest |
0 |
|
0:00:00 |
|
|
|
|
| 7 |
Tuesday, February 13, 2007 |
Nimitz Way |
14 |
2:07:00 |
0:09:04 |
75% |
Good workout. Felt better than
Sunday. Probably a bit less hilly. Splits (9:45, 5:18[.5 mile], 4 strides,
8:18, 8:52, 8:14, 8:22, 2:06[rest], 8:02, 8:04, 2:03[rest], 7:53, 7:58,
1:57[rest], 9:00, 9:06, 8:48, 10:22[cooldown]) |
|
RT2 |
| 7 |
Wednesday, February 14, 2007 |
The Hood |
5 |
0:44:30 |
0:08:54 |
70% |
Also did 6 good strides. Abs and
pushups afterwards. |
|
RT2 |
| 7 |
Thursday, February 15, 2007 |
Nimitz Way |
8 |
1:04:00 |
0:08:00 |
85% |
Mile repeats? 2 mile warmup, 5
miles of mile repeat intervals (.25 mile rest) 2 mile cooldown. Splits (9:15,
4:22, 6:37, 3:00, 7:05, 2:42, 6:42, 3:16, 6:46, 10:39) |
|
RT2 |
| 7 |
Friday, February 16, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 7 |
Saturday, February 17, 2007 |
|
5 |
0:45:00 |
0:09:00 |
|
Easy run around the hood. |
|
RT2 |
| 7 |
Sunday, February 18, 2007 |
Stinson |
17 |
2:45:00 |
0:09:42 |
80% |
Did the 7 mile loop and the out
and back on the coastal trail. Wow! Awesome run! Felt really good! Used the
new water bottles and waiste pack. Worked well! 3:56 from beach park to
Panoramic trail head. 34:05 to Pantoll. 16:01 to Coastal Trail cutoff. 40:00
out on Coastal Trail. 32:22 to 1.6 mile to Matt Davis marker. 14:04 on 1.6
section of Coastal Trail to Matt Davis. 24:39 from Matt Davis turn to beach
park. |
49 |
RT2 |
| 8 |
Monday, February 19, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 8 |
Tuesday, February 20, 2007 |
Nimitz Way |
14 |
2:06:00 |
0:09:00 |
80% |
The last 4 miles felt really
hard for some reason. Maybe I was a little dehydrated. Next time I'm taking
water with me. Splits (9:08, 4:35, 3:41, 8:22, 8:48, 1:15, 7:57, 8:12, 2:19,
7:54, 7:45, 2:13, 7:43, 7:53, 2:01, 8:54, 9:02, 8:59, 10:01) I guess I went a
little faster than last week. |
|
RT2 |
| 8 |
Wednesday, February 21, 2007 |
The Hood |
5 |
0:45:00 |
0:09:00 |
75% |
Just a quick one over to the
firetrail and back. Felt alright. Ran into a huge skunk on the way back! |
|
RT2 |
| 8 |
Thursday, February 22, 2007 |
Nimitz Way |
7 |
1:04:00 |
0:09:09 |
75% |
Really cold and windy! Splits
(9:08,8:50, 6:57, 2:34, 7:18, 3:02, 6:56, 3:02, 7:00,10:02) |
|
RT2 |
| 8 |
Friday, February 23, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 8 |
Saturday, February 24, 2007 |
Tilden |
16 |
2:50:00 |
0:10:37 |
75% |
Home to Selby to Mezune, Havey
Canyon, Conlon, Wildcat Peak, Selby, Home. Rained in the in. Went slow to
rest up for the race tomorrow. 3100' of climbing. Ugh. |
|
RT2 |
| 8 |
Sunday, February 25, 2007 |
Lake
Merrit Couples Relay |
3.1 |
0:20:23 |
0:06:35 |
90% |
1 mile warmup, 3 mile race, 1
mile cooldown. I think Ariel did 30:30 and I did 21:00. Results should be up
on LMJS website soon. Got the results. Ariel did 31:06, I did 20:23. Not so
bad! |
45.1 |
RT2 |
| 9 |
Monday, February 26, 2007 |
Rest |
0 |
0:00:00 |
0 |
|
|
|
|
| 9 |
Tuesday, February 27, 2007 |
Nimitz Way |
7 |
1:00:00 |
0:08:34 |
75% |
Really cold and windy, stormy
out there. Felt pretty good except for my right achilles. Felt kinda
strained. Weird. Splits (9:13, 8:21, 8:25, 4:10, 7:39, 4:26, 7:38, 9:25,
0:39) |
|
RT2 |
| 9 |
Wednesday, February 28, 2007 |
The Hood |
5 |
0:44:30 |
0:08:54 |
75% |
Damn cold! |
|
RT2 |
| 9 |
Thursday, March 01, 2007 |
King Track |
7 |
1:00:00 |
0:08:34 |
80% |
Ran from the house down to the
King track, did intervals and then ran home. Man, that is actually a pretty
stiff run home! Very steep! Not the best cooldown, but still felt good.
Splits (14:10, 3:32, 2:04, 3:32, 2:23, 3:34, 2:20, 3:27, 2:15, 0:20, 0:37, 0:20,
0:40, 0:20, 0:37, 0:18, 0:40, 0:18, 0:39, 0:17, 0:41, 17:49) |
|
RT2 |
| 9 |
Friday, March 02, 2007 |
|
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 9 |
Saturday, March 03, 2007 |
Woodside King's Half Marathon |
12 |
1:29:00 |
0:07:25 |
95% |
1 mile warmup, 12 mile race, 1
mile cooldown. Got 4th place overall! Find out agegroup results soon! 2nd
place in agegroup. |
|
RT2 |
| 9 |
Sunday, March 04, 2007 |
Berkeley Marina |
8 |
1:20:00 |
0:10:00 |
70% |
Ran with Tom, Denise, Yoshi and
Julian. Started at Berkeley Marina and ran up tp aquatic park and then up to
Powell street and then back the marina. Really fun! |
39 |
RT2 |
| 10 |
Monday, March 05, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 10 |
Tuesday, March 06, 2007 |
Inspiration Point |
16 |
2:20:00 |
0:08:45 |
90% |
Wow. This workout was really
tough! It felt a little warmer out there, so maybe I was not hydrated enough.
Carried water with me for the first half but not the second half. Probably
should have. Felt really crazy around mile 15, had to walk for about 15 seconds
and then finished running. Splits (8:48, 4:21, Strides, 7:59, 8:38, 8:11,
8:11, 2:13, 7:46, 7:52, 2:00, 7:53, 7:53, 2:03, 7:47, 8:12, 2:09, 8:43, 8:57,
8:36, 9:53 ) |
|
RT2 |
| 10 |
Wednesday, March 07, 2007 |
The Hood |
5 |
0:44:20 |
0:08:52 |
75% |
Still feeling a little sore from
yesterday. |
|
RT2 |
| 10 |
Thursday, March 08, 2007 |
Stinson |
11 |
1:40:00 |
0:09:05 |
75% |
Awesome run from Pantoll out to
the coastal trail and almost all the way to the marathon turn around. Saw a
really pretty coyote and then a wildcat! Also some deer. Saw a harbour seal
while surfing in the morning. Beautiful day. My right knee was bugging me so
I went pretty easy and tried to pick a route that wasn't to hilly. Feeling
good afterward. |
|
RT2 |
| 10 |
Friday, March 09, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 10 |
Saturday, March 10, 2007 |
The Hood |
5 |
0:45:30 |
0:09:06 |
75% |
Just ran around the hood because
me left shin and right knee were still a little achey. Tomorrow is the big
one! |
|
RT2 |
| 10 |
Sunday, March 11, 2007 |
Stinson |
18 |
3:02:00 |
0:10:07 |
80% |
Felt really awesome on the way
up to Pantoll, even doubled up some steps. Felt pretty good all the way up to
Alpine trail. Felt a little funky on the way out on the coastal trail. Only
took 2 bottles of water and 3 Gu's, probably could use 4 Gu's and a water
refill at Pantoll before coastal trail. Beautiful day though! Very warm! |
55 |
RT2 |
| 11 |
Monday, March 12, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 11 |
Tuesday, March 13, 2007 |
Inspiration Point |
16 |
2:28:00 |
0:09:15 |
85% |
Felt much better this time than
last week. Hydrated a whole lot more. Had a Gu before hand, 3 durring and 1
after. Drank 16oz of Cytomax before, 40oz durring and 32oz after, plus a
banana. Splits ( 9:09, 4:30, 4:23 (strides, 8:15, 9:02, 8:23, 8:27, 2:06,
8:20, 8:28, 2:50, 8:18, 8:15, 2:01, 8:09, 8:36, 1:51, 9:07, 9:17, 9:06,
10:07) |
|
RT2 |
| 11 |
Wednesday, March 14, 2007 |
The Hood |
5 |
0:45:48 |
0:09:10 |
75% |
Easy one around the hood. Right
knee hurt a little bit. |
|
RT2 |
| 11 |
Thursday, March 15, 2007 |
Tilden |
10.5 |
1:33:00 |
0:08:51 |
80% |
Went
from home down to the lake and then up to Curran to Seaview to Big Springs
and back on Curran. Good times, really hilly! |
|
RT2 |
| 11 |
Friday, March 16, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Got new shoes! Had a massage and hot-tub at Piedmont Springs.
Nice! |
|
|
| 11 |
Saturday, March 17, 2007 |
Stinson |
20 |
3:17:13 |
0:09:52 |
85% |
My Birthday! Did the marathon
course. 38:00 to pantoll, 25:40 to Muir Woods junction, 45:32 to pantoll, 17:24 to Costal Trail
turn-off, 17:58 to Willow Camp intersection, 5:13 half-mile, 6:24 back to
intersection, 15:30 to Matt David turn-off, 25:30 to Stinson. Felt good, well
hydrated, refilled water bottle pantoll. New shoes felt great! |
|
SN1 |
| 11 |
Sunday, March 18, 2007 |
Inspiration Point |
9 |
1:30:00 |
0:10:00 |
85% |
Run out at inspiration point
with Tom, Denise, Maegan, Dan and Abel. Went out to Conlon then out and back
on Havey Canyon then back to the parking lot. Felt good! I'm really digging
the new shoes!!! |
60.5 |
SN1 |
| 12 |
Monday, March 19, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
Right
knee hurts! Took the Emergen-C joint formula and knee feels much better, like
magic! |
|
|
| 12 |
Tuesday, March 20, 2007 |
Nimitz Way |
10 |
1:25:33 |
0:08:33 |
80% |
Intervals out on the Nimitz.
Good times. Went pretty fast. Splits (9:10, 8:55, 7:17, 4:46, 7:38, 5:09,
7:30, 4:59, 3:27, 2:41, 3:34, 2:25,
3:28, 14:31). |
|
RT2 |
| 12 |
Wednesday, March 21, 2007 |
The Hood |
5.1 |
0:43:00 |
0:08:26 |
80% |
Awesome little jaunt. God I love
the new shoes! |
|
SN1 |
| 12 |
Thursday, March 22, 2007 |
The Hood |
9 |
1:18:25 |
0:08:43 |
80% |
From home to the top of the
separator. |
|
SN1 |
| 12 |
Friday, March 23, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 12 |
Saturday, March 24, 2007 |
Mount Diablo |
8 |
1:14:00 |
0:09:15 |
|
Really steep climb up Meridian
to Back Creek and then down Deer Flat to Mitchell Canyon. Diablo marathon
suddenly looks very tough! |
|
SN1 |
| 12 |
Sunday, March 25, 2007 |
Stinson |
22 |
3:22:00 |
0:09:11 |
85% |
Felt really great. Tried to go
slow on uphills but somehow went a little fast than last time up to pantoll.
The Gu bottle worked really well. Used 6 Gu's total and about 3 bottles of
cytomax. Felt really hyrdrated. Weather was very cool and moist, very foggy
and raining in parts. Perfect conditions. Splits (36:30 to pantoll, 25:30 to
Alice Eastwood turnoff, 22:01 uphill to Troop 90 trail, 10:43 to Van Wyck
Meadow, 9:30 to Pantool, 17:38 to Coastal Trail turnoff including 1 minute
waterbottle refill), 17:37 to Willow Camp Trail, 10:23 to McKenna Gulch,
11:08 back to Willow Camp, 15:34 to Matt Davis, 25:26 to Stinson) |
54.1 |
SN1 |
| 13 |
Monday, March 26, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 13 |
Tuesday, March 27, 2007 |
Nimitz Way |
10 |
1:25:14 |
0:08:31 |
80% |
Intervals on Nimitz. Splits (
9:02, 8:43, 7:26, 4:44, 7:40, 4:57, 7:19, 5:00, 3:18, 5:17, 3:24, 5:12, 3:30,
9:30 ). |
|
SN1 |
| 13 |
Wednesday, March 28, 2007 |
The Hood |
5 |
0:45:00 |
0:09:00 |
75% |
Quick run to the fire trail. The
Supernovas had a blowout! Something weird happened to the heel on the right
shoe. Had to return them. :-( |
|
SN1 |
| 13 |
Thursday, March 29, 2007 |
The Hood |
9 |
1:22:00 |
0:09:07 |
80% |
Felt kinda crappy and
dehydrated. Knees were hurting on the way back. Ran in the response trails. I
miss the supernovas already! |
|
RT2 |
| 13 |
Friday, March 30, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 13 |
Saturday, March 31, 2007 |
Stinson |
13 |
1:46:00 |
0:08:09 |
80% |
Did from Pantoll to the out and
back on the coastal trail, tried to find where the turnaround might be.
Splits (15:13, 16:34, 9:17, 11:50, 13:47, 9:56, 14:37, 15:17 ). |
|
SN2 |
| 13 |
Sunday, April 01, 2007 |
Briones |
5 |
0:46:37 |
0:09:19 |
75% |
Went out to Briones with Tim and
Edwin. Really hilly, went a little bit fast. |
42 |
|
| 14 |
Monday, April 02, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 14 |
Tuesday, April 03, 2007 |
Nimitz Way |
9 |
1:15:00 |
0:08:20 |
85% |
Intervals at IP. Splits (9:01,
8:39, 8:11, 8:23, 7:52, 7:59, 7:47, 7:45, 9:55) |
|
RT2 |
| 14 |
Wednesday, April 04, 2007 |
The Hood |
3.5 |
0:28:08 |
0:08:02 |
75% |
Quick run in the hood up to the
end of Selby before the fire trail. |
|
RT2 |
| 14 |
Thursday, April 05, 2007 |
The Hood |
7.1 |
1:04:00 |
0:09:01 |
75% |
Ran
over to the bench and back. Felt good, concentrated on breathing and
shoulders. |
|
RT2 |
| 14 |
Friday, April 06, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 14 |
Saturday, April 07, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 14 |
Sunday, April 08, 2007 |
The Hood |
7.1 |
1:00:30 |
0:08:31 |
80% |
Ran in the newest pair of
SuperNovas. Awesome! |
26.7 |
SN3 |
| 15 |
Monday, April 09, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 15 |
Tuesday, April 10, 2007 |
King Track |
5 |
0:43:34 |
0:08:43 |
70% |
Ran from home down to the king
track, did intervals and ran most of the way home. Splits ( 13:30, 1:38,
2:07, 1:38, 2:18, 1:35, 2:13, 1:31, 2:08, 14:52) |
|
SN3 |
| 15 |
Wednesday, April 11, 2007 |
Rest |
0 |
0:00:00 |
0:00:00 |
|
|
|
|
| 15 |
Thursday, April 12, 2007 |
The Hood |
3 |
0:27:25 |
0:09:08 |
70% |
|
|
SN2 |
| 15 |
Friday, April 13, 2007 |
The Hood |
2 |
0:20:00 |
0:10:00 |
60% |
Just a quick jog down Cragmont
to Marin. Felt good. Left side of my back is a little tight. I think I'm
going with the SN3 shoes for the race, they just feel solid. |
|
SN3 |
| 15 |
Saturday, April 14, 2007 |
Muir
Woods Marathon |
26.2 |
3:28:50 |
0:07:58 |
95% |
Holy crap, I rocked my first
marathon! Went really well. Probably started out a little too fast. Felt like
I could have died on the out part of the costal trail, but then felt much
better once we got to the downhill. Took a huge digger on the downhill, face-first,
off the trail, clawed my way back up and dominated the rest of the downhill,
felt super strong for the last 40 minutes. Rainy weather, perfect temps,
really muddy in some spots though. Nice and soft for most of it. Wore the SN3
shoes, longsleeve, hat, gloves. Probably carried a little took much water for
most of it. Could have gotten away with one bottle using the aid stations.
Felt like my hamstrings and calfs were going to explode for the first 30
minutes after the finish. Had to stretch well to keep from cramping. Knees
felt good the whole race, a little achey now. Splits ( 34:26, 22:17, 20:49,
10:36, 9:53, 12:51, 15:50, 10:30, 10:57, 13:47, 10:13, 14:25, 22:10 ). 6th
place overall, 2nd in my agegroup. |
|
SN3 |
| 15 |
Sunday, April 15, 2007 |
Rest |
0 |
|
0:00:00 |
|
Boston Marathon |
36.2 |
|
| |
Monday, April 16, 2007 |
Rest |
0 |
|
|
|
|
|
| |
Tuesday, April 17, 2007 |
Easy |
5 |
|
|
|
|
|
| |
Wednesday, April 18, 2007 |
Rest |
0 |
|
|
|
|
|
| |
Thursday, April 19, 2007 |
Easy |
5 |
|
|
|
|
|
| |
Friday, April 20, 2007 |
Rest |
0 |
|
|
|
|
|
| |
Saturday, April 21, 2007 |
Double |
10 |
|
|
|
|
| |
Sunday, April 22, 2007 |
Double |
10 |
|
|
|
30 |
|
| 1 |
Monday, April 23, 2007 |
|
0 |
|
|
|
|
|
| 1 |
Tuesday, April 24, 2007 |
|
5 |
|