Doug's Running Thingy

Easy four with some striders after.  Since the marathon on Feb 2, I eased back into it slowly.  Two weeks ago was back up to 20 miles, last week 25, and this week begins my assault on masters all american standards for 400 (57.5), 800 (2:16).  Targeting the Southeast Masters in NC on June 6-7 and then the Masters Nationals in NC on July 18-19.  Gonna be fun.

Couple miles warmup then a nice track workout on a chilly evening.  Twelve 200s on the 1:45, starting at 42 and working down to 34 - last three sub 36 fairly comfortably.

Chilly damp 4 in the neighborhood before dinner. Thinking about a 5k on Saturday morning - start/finish is one mile from the house.  Be a nice baseline for a mid-April 5K I'm targeting and another in mid-May.  I'd like to be low 19 minutes for the one in May, so a comfy 21 flat on Saturday after just a couple weeks of running post marathon would be fine for me.

No intention to really work hard in this 5K.  Only ran it because the start/finish is 1 mile from the house and because they have a pancake breakfast afterward.  Planned on negative splitting from 7 flat down to 6:30 or so with a goal of 21 flattish.  I knew the back half was hilly, but didnt anticipate my out of shapeness... 6:50, 6:42, 7:06 for a 21:37 - ah well, thatll work for now.

Evening run on the trails in daylight - such a deal.  Pretty much the only good thing about springing ahead this time of year.

Warmup and cooldown bracketing 12x300 - unfortunately there was a lacross match at the school so i couldnt use the track.  Trails and Garmin not exactly the best way to do a track workout - ah well.

Nice five on the trails before the big 5-oh birthday meal with the wife - what a deal.

Three miles on trails to warm up for 12x short hill sprints - right at 15 seconds each with walk back down the hill.  Half mile cooldown back to the truck.  First 8 hills were strong... maybe a bit too strong as I had to back off a bit for last four.

Easy trail run before dinner

Longest run since the marathon - whew.  Pretty sure the Saucony Guides are causing my heel pain - ran in the Guide 6 with no prob, but the 7's maybe not.  Will stick with the Asics for a while. 

Short little tempo run on the soggy muddy trails (over 5 inches of rain since Sunday).  Progressed from 8 flat pace to 7 flat over 3.5 miles then an easy half mile to finish up.  Pretty good effort that easily could have been a bit faster if not for the sketchy footing.

Easy six on the trails before dinner.

Nice hill workout this morning after 2.5 mi warm up.  Ran 8x long hill sprints - about 180 meters in 45-50 seconds with jog back down the hill recovery.  Finished up with half mile back to the house.

Lunchtime trail run after a couple days off to rest the heel.  A little sore to start out but eased off within first mile.

Another lacrosse game at school sent me to the trails for 8x400 with 2 min rest jog/walk. Warmed up for 2 miles down to level area at edge of Lake Jackson.  Very windy but nice location for some 400s.  Did three at about 5K pace, three at about 2  mile pace and last couple just under 80 seconds.  Good workout.

Short tempo on the trails.  Half mile warmup then two 1.75 mi rolling loops - first at 13:11 min, second at 12:14, so pretty much dropped from 8 flat pace down to 7:10ish.  A bit better effort than last time. Heading to Jax this afternoon to watch Travis race the 1500, then he does a 4x8 tomorrow.  He's struggling with allergies right now, so I hope the rain goes through before or during his race this evening - he needs a confidence boost right about now.  UNF is hosting a 5K tomorrow morning as a T&F fundraiser - will hop in and shoot for nice easy sub 21.

Fun little run starting/finishing on UNF's new blue track and taking a little tour around the campus.  Some confusion at end when coach sent us straight to finish line but he was apparently supposed to send us around the opposite way for 3/4 lap - oh well.  I would have been comfortably under goal of 21 if I had run a full 5K.  Travis bounced back nicely with a respectable 4:09 for 1500.  With his confidence back he should drop that another 4-5 seconds by end of season.  

Easy five on the trails.  Heel still bugging me so I continue to go every other day.  Still pretty sure its just PF so not gonna get too concerned just yet.