Doug's Running Thingy

Three comfortably quick miles (7:43, 7:23, 7:07) and then 6 striders over at the trails.  Just trying to stay loose before racing this weekend.  Will do my last track workout tomorrow morning.  Starts and a couple 300s and a couple 450s - something like that.

Hit the track this evening one last time before Albuquerque.  2.25 warmup and then stretching before 4X50m block starts, 2X100m block starts and 2X150m block starts - no hip pain... just big toe pain between reps.  Getting pretty dark after the starts, so just did a quick 300 (46.8) and a quick 200 (28.3), and then 2 barefoot laps on the infield.  'Bout as ready as I'm gonna be - still considerable linger doubt about racing the 400, but we shall see.  I feel like I should be able to go sub-58, but fear something closer to 60 - at least this nervousness is nothing compared to nerves before running a marathon - it'll all be over in less than a minute  :)

Although officially a race report, I don't want to ruffle any feathers by clicking that little button up there and posting results of a 200 meter dash on a site frequented primarily by marathon geeks - I use the term affectionately since I have run a couple of the things myself.  After a frankly quite disappointing 400 meter race on Friday, I was determined to redeem myself in the 200.  Unfortunately, similar to the 400, the heat sheets revealed that many of the entrants had bailed for whatever reason, leaving just me and 12 guys that looked a wee bit faster than I.  I sucked it up and climbed into the blocks in lane 5 at a 30 degree side angle, wishing someone were there to prop me up so I didn't fall over - interesting experience for sure.  I got out really well and was gaining on lane 6... before he decided to actually sprint.  I was able to stay strong and upright through the final banked turn and down the stretch, beating one guy in my heat and another in the last heat.  More importantly than not coming in dead last (ok, I admit that was pretty important), I posted a 26.57, which is pretty much where I wanted to be this early in my return to masters track.  Rob had to miss my brilliance to catch his flight, so I only have a photo taken by a kindly race fan after I ran.

OK - back in the saddle and ready to get serious now.  Did an easy 3 on the trails at lunch while pondering my attack plan for a fast 200, 400 and 800 late in the summer.  I have some thoughts, but will likely consult a fastrunning coach I know for some tips.  I know, Rob, firm up the core and drop another 6-8 lbs to start with.

So, when making a blog entry, we get these cool insert link tools etc, but not when making comments on others' blogs - gonna have to look into that.  Will post link to pics from Albuquerque here just to test it out - the link I pasted at Rob's blog doesn't actually show up as a link.

Masters Indoor Track Nationals  

I'm thinking a couple weeks of general fitness running will be good, with just two days/week on the track.  Started at the gardens trailhead and ran ravine trail plus north loop, with 8X1 minute on/1 minute off for the middle 2 miles.

Core work last night, and will do pushups, pull ups, dumbell workout during lunch today.

Made it out in the neighborhood early for a mile warmup and then 4X 200 meter hills with 600 meter jog rest interval.  I then put in a couple hours at work before jumping on the road to watch the boychild run another mid 4:40s 1600 over in Jax.  2nd place in his heat feeling a bit too comfortable - we talked later about it being time for him to change things up and break out of the comfort zone if he wants to threaten 4:30 at next month's state meet.

 A fine way to spend one's birthday all-in-all. 

Slept in for the first time in quite a while - nice.  Eventually made it out to the trails for 3.25 easily around lake overstreet. Still trying to find time to organize my training plan for the next couple months.

Five hours of "cross training" in the yard today - gorgeous day with a bit too much pollen in the air.  Raked and hauled 4 billion pounds of leaves and then mowed the early spring weeds before accomplishing the prime objective... clean out the garage to get the wife's camry back in there after the family room remodel - mission accomplished!

Another beautiful evening for a run on the trails - did the ravine trail plus the north loop and the new trail - all easy 8 flat pace except for last half mile I dropped to about 6:30.  Nice time on the trails.

Quick workout at the track after loading the concession stand for a big middle school meet tomorrow.  Mile and a half warmup, then 4X200 (34, 34, 33, 31) and 4X barefoot striders on the infield - finished up with 2 laps around the infield.  Easing back into meaningful training starting Sunday.

Easy 4-miler in the neighborhood, mostly on the "bridle trails" - most of my neighborhood was built in the late 50's/early 60's, and the developer left wide easement/alley ways behind and between the houses.  Where we are used to be considered the outskirts of town and there were quite a few horsey folk in the area, so the easements were maintained as bridle paths... miles and miles of em.  Over the years they evolved into powerline easements, but they remain open to the public and are maintained nicely with fairly smooth, grassed footing.  Its a nice change from asphalt or the trails I usually run.

Up and on the road to Atlanta at the crack of dawn tomorrow to watch the boychild race a couple 800s in relays - should be fun. 

Yes, I got my run in this evening, but yesterday was much more interesting.  Drove up to Atlanta to watch Travis and a few other of our athletes race at Georgia Tech.  Trav did the 800 anchor leg of the coed sprint medley, and they won their heat and placed 5th overall with a 4:02 - Trav went 2:07 in 63/64.  Three hours later he ran 2nd leg of the 4X8 and went 2:07 again, and was a bit more aggressive in 62/65 - he was pleased and coach was pleased - told him he will definitely go sub 2:05 when he runs it next in 2 weeks.

I ran 2 miles easy and then 2X 200m hills with 600 jog between, then 4 striders and a half mile cool down. 

Good track workout this evening before dinner.  Ran 2.25 miles warmup at 8:00, 7:20 and 6:46 pace, then 10-15 minutes of active stretching, flexibility before track work.  Did 2X300 (51, 50), 1X450 clocking the last 400 (69), and 2X300 (51, 49) - 2 minutes between 300s and 3 minutes before and after the 450.  Half mile barefoot cool down on the infield. 

Got my email newsletter from masters news today and that helped me nail down my next goals - racing the 200, 400 and 800 (depending on the schedule) at the SE Regional Masters Meet in Raleigh on June 10-11.  Now to organize my training plan and get busy. 

Longest steady run I've done in months - seemingly.  Lots of up and down - good steady run.  

Good run in the neighborhood this evening following a welcome rain.  Steadily dropped from 8 flat to 7:15 pace over the 4 mile effort.  Peculiar dizziness and confusion over last 2 days kept me from working out.  I'm thinking sinus pressure - much better today, but going to visit the doctor Monday for a good check-up.

Made it out the door this morning to get the workout out of the way.  Ran 2.8 pretty quick (7:37, 6:42, 6:37 pace), then did 2X 200 meter hills around the block with 600 meter jog in between.  Followed that up with a bit of stretching and about 20 minutes of dumbbell circuit training.

Nice cool late afternoon workout at the trails and track.  Ran 3 miles warmup with the middle mile at 6:30 pace. Followed up with 8X200 between 35 and 33 with a jog across the infield recovery.  Finished up with a couple barefoot striders and then 2 barefoot laps around the infield.  

Quick little track meet/scrimmage/fish fry this evening at the school - was over quick enough to get in a workout on the neighboring trails.  Mile and a quarter warmup and Mile and a quarter cool down, with about 2 miles worth of one minute on one minute off in the middle.  Good effort.