Week Ending Date

Total Weekly Miles

Day

DSE Runs

Streak days

Plan Miles/ Activity

Actual Miles

Total Time

Rate/ Mile

Location

Notes

Shoes

In-soles

7-Jan-07

26.2

Mon

Rest

Rested.

Tue

30 min: Walk 3 min/Run 2 min. Repeat 6 times.

Rested.

Wed

Rest

Rested.

Thu

Walk-Form* 30 min

Flew to Florida. Rested.

Fri

20 min: Walk 3 min/Run 2 min. Repeat 4 times.

Walked around Disney Expo a bit.

Flip Flops

Sat

Rest

Slept in and went out to Cirque du Soleil w/ Ellen & Fran

Sun

Disney World Marathon! Walk 3 min. /Run 2 min. Repeat Continuously.

26.20

6:09:45

0:14:07

Walt Disney World

Very Hot! 85 degrees and humid! But it was my birthday, so it was ALL GOOD!

New Balance 881 #2

Bio-foam insoles #3

14-Jan-07

Mon

Rest

Rested.

Tue

Cross-Train 20 min

Flew home. Walked around SF a bit.

Flip Flops

Wed

Cross-Train 20 min

Rested.

Thu

Rest

Rested.

Fri

Walk-Form* 20 min

Worked at TRC. No Exercise.

Sat

Cross-Train 20 min

Flew to Waikiki in AM. A bit of walking along Kalakaua Ave.

New Balance 881 #2

Bio-foam insoles #3

Sun

2 miles: Walk

Spent all day at Starbucks blogging

Flip Flops

Beginning of Running Streak

21-Jan-07

25.87

Mon

Rest

2.01

0:22:46

0:11:20

Along Ala Wai Canal, Waikiki

Difficult run because of heat.

New Balance 881 #2

Bio-foam insoles #3

Tue

32 min: W/R 3/1

1.15

0:12:27

0:10:50

Along Ala Wai Canal, Waikiki

Difficult because of heat. Have to get acclimatized.

New Balance 881 #2

Bio-foam insoles #3

10.00

Hike up to Manoa Falls & back. Walk to Diamond Head & climb to top & back.

2 hikes w/ Dad & Helgenbergers. Chased Sean up to top of Diamond Head.

New Balance 881 #2

Bio-foam insoles #3

Wed

Cross-Train 30 min

1.01

0:10:43

0:10:37

Dad's treadmill

Very hot!

New Balance 881 #2

Bio-foam insoles #3

5.00

3:30:00

0:42:00

"Rainforest hike" with Oahu Nature Tours

Slow hike because with a tour group

New Balance 881 #2

Bio-foam insoles #3

Thu

Rest

1.08

0:11:46

0:10:54

24-Hour Fitness Waikiki

Treadmill + 20 minutes on recum. bike with David

New Balance 881 #2

Bio-foam insoles #3

Fri

32 min: W/R 3/1

2.00

0:24:25

0:12:13

Along Ala Wai Canal, Waikiki

Includes 5 minutes walking

New Balance 881 #2

Bio-foam insoles #3

Sat

Cross-Train 30 min

2.20

0:24:55

0:11:20

w/ Michael to library & down to Rustica

Includes 5 minutes walking

New Balance 881 #2

Bio-foam insoles #3

Sun

3 miles: W/R 3/1

1.42

0:15:45

0:11:05

Down to Radio Shack on Shattuck

On the way to the movies

New Balance 881 #2

Bio-foam insoles #3

28-Jan-07

13.18

Mon

Rest

1.00

0:11:23

From Red's house to 16th St BART & around block

End of day. Not much to say.

New Balance 881 #2

Bio-foam insoles #3

Tue

Run 3 miles

3.00

0:31:26

0:10:29

Hudson side streets

Ran as fast as I could just before midnight.

New Balance 881 #2

Bio-foam insoles #3

Wed

Crosstrain

1.00

0:09:24

24-Hour Fitness Embarcadero

Treadmill + 30 mins on recum. bike

New Balance 881 #2

Bio-foam insoles #3

Thu

Rest

1.00

0:11:53

To Alcatraz, ATM

Very tired after Sonny's funeral

New Balance 881 #2

Bio-foam insoles #3

Fri

Run 2 miles

2.18

0:25:05

0:11:30

To California Theatre

Ran in the rain in my new rain gear. Talked on cell phone to Jo Anne for 1/2 of it.

New Balance 881 #2

Bio-foam insoles #3

Sat

Crosstrain

1.00

0:10:25

To Alcatraz & back

1 mile run + 30 min on my PCGamerBike

New Balance 881 #2

Bio-foam insoles #3

Sun

Run 4 miles

4.00

0:43:09

0:10:47

Bushrod Park to Title 9 Sports

Chilly, overcast day.

New Balance 881 #2

Bio-foam insoles #3

4-Feb-07

9.39

Mon

Rest

1.02

0:10:53

0:10:40

From Red's house to 16th St BART

Ran down 19th Street this time.

New Balance 881 #2

Bio-foam insoles #3

Tue

Run 3 miles

1.43

0:14:56

0:10:27

Hudson side streets

Left shin & ankle hurting. Stopped early. Iced & taped it up.

New Balance 881 #2

Bio-foam insoles #3

Wed

Crosstrain

1.01

0:10:15

0:10:09

To Alcatraz & back

Ran as fast as I could in the dark.

New Balance 881 #2

Bio-foam insoles #3

2.80

0:44:54

0:16:02

Aunt Ann's, down Hillsdale, up Mission

Brisk afternoon walk with Marla

New Balance 881 #2

Bio-foam insoles #3

Thu

Rest

What happened to me? I broke my running streak on Thursday because my left shin was hurting too much to run. I think I got depressed after that and lost momentum. But look what happens on Sunday! A new PR for the 5K!

Fri

Run 2 miles

Sat

Crosstrain

Sun

Kaiser Permanente 5K Race

3.13

0:29:27

0:09:25

Golden Gate Park

What a rush!

New Balance 881 #2

Bio-foam insoles #3

11-Feb-07

5.95

Mon

Rest

Rested. Muscles a bit too sore from running fast yesterday.

Tue

Run 30 min

2.85

0:30:02

0:10:32

To Berkeley & back

It felt like a lot of effort, but time was much slower than Sunday. Maybe because late at night? Muscles tired?

New Balance 881 #2

Bio-foam insoles #3

Wed

Crosstrain

0:30:00

Home

30 min on PCGamer Bike - Arms Only

N/A

Thu

Rest

Nothing. It's Academy Awards season, and I'm spending all my time going to movies instead of working out.

Fri

Run 30 min

Sat

Crosstrain

Sun

DSE Polo Field 5K

3.10

0:29:44

0:09:35

Golden Gate Park

VERY tired today. A very difficult run!

New Balance 881 #2

Bio-foam insoles #3

18-Feb-07

Mon

Rest

It was the last 2 weeks before the Oscars. I spent all my time frantically seeing movies and lost the desire to run. I think I just got out of the habit and inertia sucked me into my chair.

Tue

Run 30 min

Wed

Crosstrain

Thu

Run 30 min

Fri

Crosstrain

Sat

Rest

Sun

Run 30 min

25-Feb-07

Mon

Rest

Tue

Run 30 min

Wed

Crosstrain

Thu

Run 30 min

Fri

Crosstrain

Sat

Rest

Sun

Run 3.1 miles

4-Mar-07

Mon

Rest

Tue

Run 30 min

Wed

Crosstrain

Thu

Run 30 min

2.00

0:20:58

0:10:29

Embarcadero - South towards SBC Park & back

Stopped at 24-Hr Fitness to calibrate new iPod

New Balance 881 #2

Bio-foam insoles #3

Fri

Crosstrain

0:25:00

24-Hour Fitness Embarcadero

Elliptical Trainer

New Balance 881 #2

Bio-foam insoles #3

Sat

Rest

Sun

DSE Waterfront 5K

Didn't do it. Sleepover party at Jo Anne's.

11-Mar-07

9.4

Mon

Rest

2.50

0:26:35

0:10:38

Up & down Hudson side streets

Run on the way to Long's after procrastinating all day

New Balance 881 #2

Bio-foam insoles #3

Tue

Run 30 min

Wed

Crosstrain

3.11

0:34:03

0:10:57

Up Claremont & back

Hard uphill run in the dark

New Balance 881 #2

Bio-foam insoles #3

Thu

Run 30 min

Fri

Crosstrain

2.74

0:30:00

0:10:57

Towards Berkeley & back

New Balance 881 #2

Bio-foam insoles #3

Sat

Rest

1.05

0:10:35

0:10:05

To Long's

Used new 88bpm playlist to regulate stride rate

New Balance 881 #2

Bio-foam insoles #3

Sun

DSE St. Patrick's Day Run 4M

Didn't do this race. Tired & shin sore.

18-Mar-07

2.27

Mon

Rest

2.27

0:24:20

0:10:43

To Berkeley & back

Hot day! Need to become aclimatized!

New Balance 881 #2

Bio-foam insoles #3

Tue

Run 30 min

0:30:00

24-Hour Fitness Embarcadero

Elliptical trainer

New Balance 881 #2

Bio-foam insoles #3

Wed

Crosstrain

Thu

Run 30 min

0:30:00

24-Hour Fitness Embarcadero

Elliptical trainer

New Balance 881 #2

Bio-foam insoles #3

Fri

Crosstrain

0:30:00

King Pool in North Berkeley

Deep water running with Aqua Jogger & AQx shoes

AQx shoes

Sat

Rest

Have not run or worked out at all. Have been in my cave all week. Sick. Blech. The only running has been with my fingers, controlling the characters Zoe and April in the computer game, Dreamfall. I'll come out of the cave on Sunday to run in Golden Gate Park. After that, I'll train like the wind until the Bay to Breakers!

Sun

Run 3.1 miles

25-Mar-07

3.1

Mon

Rest

Tue

Run 30 min

Wed

Crosstrain

Thu

Run 30 min

Fri

Crosstrain

Sat

Rest

Sun

DSE Rainbow Falls 5K

3.10

0:30:43

0:09:55

Golden Gate Park

Cool & overcast. Ran w/ Jane Coleman. Pushed hard, but not too hard.

New Balance 881 #2

Superfeet Green #1

1-Apr-07

7.47

Mon

Rest

Tue

Run 30 min

Wed

Crosstrain

Thu

Run 30 min

3.22

0:30:03

0:09:20

Daly City - around Aunt Ann's neighborhood

Took a break from work to run around. Kind of fun.

New Balance 881 #2

Superfeet Green #1

Fri

Crosstrain

Sat

Rest

3.32

0:31:51

0:09:36

Down to Grand Lake farmer's market & back to Boulevard

A beautiful day. Mostly downhill, so a lot of fun.

New Balance 881 #2

Superfeet Green #1

Sun

VOLUNTEER - DSE Fort Point 12K

0.93

0:08:54

0:09:34

Ran along Aquatic Pk a few times to calibrate Nike+.

Volunteered at this race. Ran a little bit while waiting for racers to return.

New Balance 881 #2

Superfeet Green #1

8-Apr-07

10.25

Mon

Rest

3.12

0:30:25

0:09:45

Along Hudson side streets and up to Long's

New Balance 881 #2

Superfeet Green #1

Tue

Run 30 min

A lot to do at work, and not much will to work out or run.

Wed

Crosstrain

Thu

Rest

Fri

Run 30 min

3.12

0:31:33

0:10:07

Up towards Berkeley & back

New Balance 881 #2

Superfeet Green #1

Sat

Crosstrain

Sun

Run 4 miles

4.01

0:39:27

0:09:50

To Berkeley campus & back

A good, hard run. My fastest 4 miles to date.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

15-Apr-07

1.01

Mon

Rest

Tue

Run 30 min

Wed

Crosstrain

1.01

0:10:03

0:09:57

24-Hour Fitness Embarcadero

1 mile on treadmill + 25 min. on elliptical trainer

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

Thu

Rest

Fri

Run 30 min

Sat

Crosstrain

Sun

Run 4 miles

22-Apr-07

Mon

Rest

Tue

Run 2 mi, 4x1min AI, Run 2 mi

Wed

Crosstrain 30 min

Thu

Run 4 mi, 3GP

Fri

Rest

5.00

0:52:58

0:10:36

Up Claremont hill, to Berkeley & back

That hill is a killer!

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

Sat

Run 5 miles

Got sick on Saturday, coughing at Draper's, and ended up with terrible flu or chest cold, home from work all week, coughing like crazy.

Sun

Rest

29-Apr-07

Mon

Rest

Tue

Run 2 mi, 4x1min AI, Run 2 mi

Wed

Crosstrain 30 min

Thu

Run 4 mi, 3GP

Fri

Rest

Sat

Run 5.5 miles

Sun

Run 3.5 miles

6-May-07

9.59

Mon

Rest

Tue

Run 2 mi, 4x1:30min AI, Run 2 mi

Wed

Crosstrain 30 min

Thu

Run 4.5 mi, 3GP

Fri

Rest

2.55

0:25:27

0:09:59

Around Dominican College, San Rafael

Meditation retreat. First run after having bad flu/chest congestion.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

Sat

Run 6 miles

3.32

0:33:51

0:10:12

Around Dominican College, San Rafael

Run during meditation retreat.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

Sun

Coleman School Run for the Gold

3.72

0:49:56

0:13:25

San Rafael, CA. Race from Coleman School near Dominican College to dirt fire road, up 800 feet, down 800 feet, and back to Coleman School.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

13-May-07

8.67

Mon

Rest

Tue

Run 2 mi, 6x1:30min AI, Run 2 mi

Wed

Crosstrain 30 min

Thu

Run 4.5 mi, 6GP

Fri

Rest

5.04

0:50:36

0:10:02

Up Claremont hill, to Berkeley & back

Hill is still a killer, but my time a lot better than 4/20.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

Sat

Run 6.5 miles

Sun

Run 4.5 miles

3.63

0:37:35

0:10:21

To Berkeley and back

Very tired and having a weird pelvic pain.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

20-May-07

9.46

Mon

Rest

Tue

Run 2 mi, 4x2min AI, Run 2 mi

Wed

Crosstrain 20 min

Thu

Rest

2.00

0:19:55

0:09:58

Around Daly City office -- up the big hill

Finally got around to running this week. A bit of hill practice.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

Fri

Run 2 mi, 2GP

Sat

Rest

Sun

SF Bay to Breakers

7.46

1:20:35

0:10:48

Across the city

15 min. faster than last year. Not bad for having been sick & lost training time.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

27-May-07

3.03

Mon

Rest

Tue

Wed

Thu

Fri

Sat

Sun

3.03

0:29:38

0:09:47

To Berkeley & back

Mind fighting the whole way. Couldn't even finish the 5K I intended to do.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

3-Jun-07

13.87

Mon

Rest

6.45

Long walk in Alameda with Michael

Memorial Day. Nice long walk w/ Michael with ice cream afterwards at Tucker's.

Flip flops

None

Tue

Run 30 min

Wed

Crosstrain 30 min

1.29

0:11:59

0:09:17

Hudson side streets

In AM before work. That's all I had time for.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

Thu

Rest

Beginning of Alcohol-free month

Fri

Run 30 min

2.13

0:20:57

0:09:50

Along the Embarcadero

Met Michael at 24-Hour Fitness after work for hot tub. Did my run beforehand.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

Sat

Crosstrain 30 min

Sun

Run 2 miles

4.00

0:40:57

0:10:14

To Berkeley & back

Ran in afternoon before Freddy Clarke concert.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

10-Jun-07

10.21

Mon

Rest

4.01

0:46:59

0:11:43

Telegraph Hill Loop

Adidas Urban Run. 2 big hills and crowded sidewalks. A fun run.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

Tue

Run 30 min

Wed

Crosstrain 30 min

Thu

Rest

Fri

Run 30 min

Sat

Crosstrain 30 min

Sun

DSE Walt Stack 10K

6.20

1:07:54

0:10:57

Along Crissy Field

Hot, sunny, no shade. Terrible.

New Balance 881 #2

Superfeet #1 + Scholl's Gel Sport #1

17-Jun-07

Mon

Hysterectomy. Will not be able to run for several weeks. How many? Don't know yet.

Tue

Post-op Rest

Wed

Thu

Fri

Sat

Sun

24-Jun-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

1-Jul-07

Mon

Rest

Tue

Run 40 min

Wed

Crosstrain 40 min

Thu

Rest

Fri

Run 40 min

Sat

Crosstrain 30 min

Sun

Run 3 miles

8-Jul-07

Mon

Rest

Tue

Run 40 min

Wed

Crosstrain 40 min

Thu

Rest

Fri

Run 40 min

Sat

Crosstrain 30 min

Sun

Run 6 miles

15-Jul-07

Mon

Rest

Tue

Run 50 min

Wed

Crosstrain 40 min

Thu

Rest

Fri

Run 40 min

Sat

Crosstrain 30 min

Sun

Run 7 miles

22-Jul-07

Mon

Rest

Tue

Run 50 min

Wed

Crosstrain 40 min

Thu

Rest

Fri

Run 50 min

Sat

Crosstrain 30 min

Sun

Run 4 miles

29-Jul-07

Mon

Rest

Tue

Run 50 min

Wed

Crosstrain 40 min

Thu

Rest

Fri

Run 50 min

Sat

Crosstrain 30 min

Sun

Run 8 miles

5-Aug-07

Mon

Rest

Tue

Run 60 min

Wed

Crosstrain 40 min

Thu

Rest

Fri

Run 50 min

Sat

Crosstrain 30 min

Sun

Run 6 miles

12-Aug-07

Mon

Rest

Tue

Run 60 min

Wed

Crosstrain 40 min

Thu

Rest

Fri

Run 50 min

Sat

Crosstrain 30 min

Sun

Run 10 miles

19-Aug-07

Mon

Rest

Tue

Run 50 min

Wed

Crosstrain 30 min

Thu

Rest

Fri

Run 40 min

Sat

Crosstrain 30 min

Sun

Run 8 miles

26-Aug-07

Mon

Rest

Tue

Run 40 min

Wed

Crosstrain 30 min

Thu

Rest

Fri

Run 40 min

Sat

Crosstrain 30 min

Sun

Run 5 miles

2-Sep-07

Mon

Rest

Tue

Run 30 min

Wed

Run 30 min

Thu

Rest

Fri

Run 30 min

Sat

Rest

Sun

Run 20 minutes

9-Sep-07

Mon

Disneyland Half Marathon

Tue

Rest

Wed

Crosstrain 20 min

Thu

Rest

Fri

Run 30 min

Sat

Rest

Sun

Run 3 miles

16-Sep-07

Mon

Rest

Tue

Run 30 min

Wed

Crosstrain 30 min

Thu

Rest

Fri

Run 40 min

Sat

Rest

Sun

Run 4 miles

23-Sep-07

Mon

Rest

Tue

Run 40 min

Wed

Crosstrain 40 min

Thu

Rest

Fri

Run 40 min

Sat

Crosstrain 30 min

Sun

Run 5 miles

30-Sep-07

Mon

Rest

Tue

Wed

Thu

Fri

Sat

Sun

7-Oct-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

14-Oct-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

21-Oct-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

28-Oct-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

4-Nov-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

11-Nov-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

18-Nov-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

25-Nov-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

2-Dec-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

9-Dec-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

16-Dec-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

23-Dec-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

30-Dec-07

Mon

Tue

Wed

Thu

Fri

Sat

Sun

31-Dec-07

Mon

Year To Date

175.9

175.92

10:49:15

0:11:53

Back to Beth Runs! Blog

Definitions:

AI: Aerobic Intervals. Push the pace, followed by slow jogging until rested enough to resume regular tempo

GP: Gentle Pickups. Gradually increase pace over 100 meters to 90%, hold for 10-20 meters, gradually decelerate. Walk to full recovery before starting the next one.