Doug's Running Thingy

Easy six on the trails this morning - bit less easy for the last mile (7:30) just to keep motivated for racing the Midnight Run.  No run tomorrow morning, then work 'til noonish and off to Dunedin - yay!

Great to be back on the Causeway for the Midnight Run again.  The plan going in was to run both the 5K and 10K at slightly negative split efforts.  Mostly worked out, but the return trip on both races was into pretty good winds, so it was more like negative split for first half and then try to hold on coming back in.  Second place oldish guy to Bret was a nice surprise looking at results this morning - pretty cool (we'll just ignore the fact that it was because all the fast old dudes ran the 10K).  In the 10K I felt way too comfy heading out at 7:30, 7:24, 7:22, and then lost focus at the turnaround and let the pace balloon up over8:00 for a mile and a half or so.  I finished a bit stronger with a 7:34 6th mile and sub-7 pace for the last 0.2 for 68th overall and 8th place 45-49 age group.  Total for the evening was right at ten miles including a bit of warmup and cooldown. 

From the folks' house down Mich Ave to Hammock Park and back.  Nice run in the old stomping ground.

One more little run in the folks' neighborhood before heading back to Tally.

Thirteen on the trails - pretty good work through ten, but the last three were a bit rough. 

Relatively eventful little run on the trails this morning.  Had a nice staring contest with a young buck that had little 3-inch velvet antlers sprouting - had to navigate a huge sweetgum tree that had fallen across the trail overnight - got swarmed over by the FSU cross country campers - ran with and chatted a bit with FSU track/xc coach Bob Braman.  Pretty good start to the day.

Lake Jackson loop plus 3-mile loop and a little tack on for the 8.  First time on Lake Jackson in a few weeks - managed the big hill coming up from the lake quite well.  Good run to get things going.  No deer, but three! armadillos - interesting.

Neighborhood roads this morning to try for an even pace.  First creaky mile and last uphill mile at 8:30, with the middle miles all between 7:43 and 7:53 at fairly well controlled effort.  Goal marathon pace on flat pavement is starting to feel quite comfortable.

Will run a 5:40 in the summer track 1600 this evening - he says confidently. 

Quite a bit of rain past two days left the mostly single track course slick and muddy in parts - fun fun.  The rain also left the weather coolish but humid - not too bad.  It was billed as 4.5 miles and likely was right around there - Garmin reported 4.58.  With the twisty turny slick course, I was quite pleased with the 8:25ish overall pace - much better than the over 9 min pace for the first race in the series a month ago.

I went out strong to escape the vibram/cross-fit crowd (not that theres anything wrong with that), and was only passed once during the whole race - always fun.  I witnessed only one bad ankle roll, and had no issues myself.

Long run of 16 on tap for tomorrow - off for a nap now. 

Easy 16 at the St Marks Trail.  I ran it as two out-and-back pieces - one at ten miles the other at six.  Each return trip I pressed the pace a bit below 8 min pace - fastest mile was my 16th at 7:48.  Quite pleased with the effort, especially considering the rough long run last Sunday, and considering the technical trail race yesterday. 

Nap time again - Rob says its okay.  zzzzzzzzzzzzzzzzzz 

Started at the track this morning to meet up with my coach and chat a bit about how things are going... just over 7 weeks to go before the marathon.  Alls well.  Did six on the trails at 8 flat pace.  Wee bit of soreness in feet and right quad remaining from 16 miler on Sunday.  Loosened up after a couple miles.

Slow steamy miles on the trails this morning.  Yesterday was the first day in about 3 weeks that we didnt get any rain.  Temps are expected in the upper 90s today - felt like they were already there during my run this morning. Heading to UNF tomorrow for orientation with Travis.  Nice to already have over 30 miles in this week, since I know not what the next couple days will bring as far as running opportunities.

Neighborhood five before heading to jax for orientation. Got it in the books but it was rough - no energy hot steamy yug.

Treadmill at hotel was occupied at 0630 so I took an easy run around the area - off to orientation day two now.

Back in Trailahassee today for a steamy run on the trails.  Easy six with the last ten minutes in a light rain - always good.

The planned 18 was reduced to 16 due to rapidly diminishing returns after 13 miles.  Didnt get out the door early enough on yet another steamy morning.  Changed shoes and socks at nine miles, but was soaked again at my little break at 13.  Never really got rolling again after that and decided to bag it at 16.  Actually covered about 17 miles in nearly 3 hours, but much walk/running over last 2 miles.  Got in a huge chunk of time on the legs so will just move on and hope for better efforts during the week.

Neighborhood run this morning to get some marathon pace miles in after the rough long run on Sunday.  Easy first mile then 4 at 7:45 pace and then an easy uphill finish to save something for tomorrow's workout.

Good workout this morning in light-to-moderate rain.  Ran 7x7 min at 1/2 marathon pace with 2 min rest jog.  I did the workout on a nice flat neighborhood loop near the house that is prezactly one mile to facilitate little water/gatorade breaks at each rep.  My goal pace for the workout was 7-7:15 per mile, so the 1-mile loop was great.  The 4th rep was in a downpour but still managed 7:13 pace.  All others were sub-7:10 pace, with the finishing reps at 7:06, 7:02, and 6:56 pace.  With the warmup and cooldown laps, right at 9.5 miles total - whew.

Easy slow miles on the trails.  Bit of tightness in right calf and then right shin late in run.  Will take it easy next couple days.

Medium pace trail run on flat portion of my usual trail route.

Easy 5 on the Pinellas Trail this morning.

Decent effort at a 14-mile progression run.  Ran it on the Pinellas Trail from Wall Springs County Park - who knew?  Did it in sections - out-and-back to the truck for fuel at six miles and then fuel, shoes, socks and shirt change at ten miles.  Ridiculously warm and humid, so wasn't too irritated that the progression didnt progress all the way down to goal half marathon pace (7:15ish).  Went pretty well going from 8:20 down to 8 flat pace for first six mile stretch, and then from 8 flat to 7:45 pace for next four mile stretch.  Longish break at ten (5-6 min) resulted in low motivation during mile 11, but got back on it to go 7:33 and 7:21 for 12th and 13th, then jogged on in the last 0.6 back to the park.  Walked around the impressive little park for a while before heading back to the folks house to pack up and head home to Tally.

Easy trail run back in Tallahassee. Running evenings this week for various reasons unrelated to running - bleh.

Another evening run - slow and steady on the trails.  

Had to run after work again, but this eve it was following a nice heavy shower.  Still humid, but low 70's and a breeze - pretty nice.  A bit of up and down, but the last 2 flat miles actually were the fastest right at marathon pace.  Good run.