Doug's Running Thingy

Didn't get out of the house nearly early enough... 84 degrees at 9am for my run around the neighborhood - not good.

Only about 55% humidity this evening - of course, it was 93° - oh well.  Warmed up for a mile then did 6X two minutes on and one minute off.  The ons ranged from 6:30 to 6:50 pace.  Will try to work that down to 6 flat over the next month with an eye toward breaking 19 in some fall 5K.

Ravine trail plus overstreet for first time in a while.  Kinda rough at just under 8 minute pace.

Couldnt muster the summer track mile this evening, but I did do a couple easy miles on the trails and then another mile and a half with the dog.  Spent much of the day up and down a ladder and wandering around on the roof applying a strong surfactant/mildewcide.  Totally slammed my sinuses and totally tweaked my back - ah well, you would think a biologist/toxicologist would take more precautions with the stuff  :)

On the positive side, Travis cruised a 4:39 in trainers.  Not bad speed for the middle of summer milage work. 

Naproxem sodium and a good 8 hours sleep fixed up the back just fine.  Got out to the trails before the thermometer reached 80 - wooo.  No work the past couple days, so I'm heading back outside to deal with some woodrot - again, I say wooooo. 

Lake Jackson loop this morning with about 4 billion of my closest buzzing biting friends.  Tropical Storm Debby has left us a fine batch of skeeters to deal with.

Neighborhood workout this morning.  Two miles warmup then 4x180 meter hills with ~600 meter jog around to start of hill again - nice 800 meter block we live on with a killer hill on the backside. I ran the hills in 48, 47, 46 and 44 - when I'm in shape for them, I usually go 40 flat - something to shoot for.

Morning workout in the neighborhood - one mile warmup and then 6X two minutes on and one minute off.  Paces were between 6:38/mi and 6:12/mi, steadily picking it up each rep - felt pretty good.  Finished up with an easy mile back to the house - ran the last couple hundred meters with Travis as he finished up his 8-miler before heading to work at the school day camp.

Summer Track 3200 tonight - bleh.  Figured I'd go for a 6 flat first mile and see how I felt.  Went through at 6:04 and just eased out to lane two and watched Travis work it while I cruised a bit over 7 minute pace to finish at 13:12.  Travis won in 10:18 feeling good until the last 600 or so.  Bit less than a mile warmup and then a bit more than a mile with the dog cool down.

Ran the perimeter route of my usual trails just after 10am - bit too late to take advantage of "cooler" temps - oh well.  Got back to the track and played with Travis and Cassidy on the infield with tennis balls and a soccer ball - big fun.

Easy mile to the start of the north loop - worked the loop at 5:20 - not bad.  Finished up around the ravine trail for a bit over 4 on another steamy evening.  

Neighborhood workout this evening of 3 miles in 8:00, 7:36, 7:20, then 2X 180 meter hills and jog around the block and finished up with another easy mile with the dog.

Nearly enjoyable misty coolish five miler on the trails early this morning - early for me anyway - bout 0645.  Plenty of light, manageable temps, definitely need to shift all my runs to AM.

Messed up this evening and missed the start of the Summer Track 5K - bummer.  I went ahead and took Cassidy around the ravine trail (1.7 mi) and then did another three without him.

Decided on this morning's run on the trails that I was going to run the half at the Tallahassee Marathon in February - why not?!  I've never run a half - well, never when it wasn't part of a marathon.  Could be the motivation I've needed... or maybe I'll change my mind after lunch and just stop running.

Sunday morning workout at and around the track.  Did 2.8 mile warmup down to the lake and back, then 5x block starts on the curve - going to do the 200 at final summer track meet on Thurs.  Followed the starts with 2x 300 at 54 and 50 seconds, and then 4 barefoot striders and two laps of the infield.

Decent little workout in the neighborhood this morning - mile warmup and then 6x two min on one min off, all at about 6:20 pace and walking the offs.  Probably time to bump these up to 8x or go back to jogging the offs, or both!

Nice thunderstorm cooled things off for an evening run on the trails and a few block starts on the curve at the track.  Tweaked the left quad a bit so bailed on the planned 300s - ah well.  

Another nice afternoon thunderstorm left the evening massively humid but relatively "cool" for the final summer track meet.  The final meet is always a combo track meet/ice cream social and the director picks the events to be run based on public opinion.  I did not arrive in time to provide my opinion... no 200 meter race - bummer.  I also did not arrive in time for a proper warmup before the old guys lined up for the 100.  I jumped in anyway and threw down a terribly acceptable 13.43.  I chose not to run the 400 or mile, but instead ran my usual ravine trail 2 miler as a cooldown. 

Travis cruised a sub 5 mile doing it as a workout of sorts - decent effort first 800, then floated a 200 and gradually picked up during the final 600 for a strong finish.

I received a little bling for being the top scorer in the medium old guy age group, and Travis got a medal as well for being 2nd in the 15-19 group - even though he only raced two events - punk! 

Back home yesterday after a quick bounce down to Dunedin/St Pete - waved in your general direction a couple times, Bret.  Got in a good run this evening after a thunderstorm.