Doug's Running Thingy

Boston (GA) Mini Marathon

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Location:

Tallahassee,FL,

Member Since:

Jul 13, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Ran track/xc in high school

Track 2 years at FSU (400 and 400 hurdles) 

Skip ahead 15 yrs for my old man PRs... 

100m 12.31; 200m 25.74; 400m 56.94; 800m 2:17; Mile 5:11; 2 Mile 11:57; 5K 19:08; 10K 41:43; 15K 1:03:14; Marathon 3:26

Short-Term Running Goals:

Break through the 19 then 18 minute mark for 5K

Return to full speed track workouts

 

Long-Term Running Goals:

USATF Age Group All American times in 200 (24.6), 400 (56.0) and 800 (2:11)

Qualify and run Boston before I hit 50... but after I complete my sprint goals  

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Exalt Lifetime Miles: 250.20
Ignition3 Lifetime Miles: 285.90
Equation6 Lifetime Miles: 214.55
Trance12 Lifetime Miles: 411.40
Guide7 Lifetime Miles: 134.80
Total Distance
140.05
Trance12 Miles: 122.70Equation6 Miles: 6.75Ignition3 Miles: 6.60Cohesion6 Miles: 4.00
Total Distance
5.00

Five in 41 minutes this morning in the neighborhood.  Rolled my ankle pretty bad last Wed evening and have taken it real easy until today.  Ran a bit Sunday and yesterday.

No pain while running, but it still is sore when I manipulate it by hand.  Will stick to smooth roads or the track for a while.

Trance12 Miles: 5.00
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Total Distance
6.20

Late night working last night meant lazy morning, so ran this eve with summertime heat and humidity blah. Decent little workout of 5x four minutes on and two minutes off at 7 - 7:10 pace plus warmup and cool down.

Trance12 Miles: 6.20
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Total Distance
5.00

Easy five in the neighborhood this morning.  Ankle still a little sore - gonna keep with the 36ish hour span between runs and no more than 40-45 minute runs for a while.  Doc/runner advised to try that as long as swelling doesnt return and pain doesnt increase - so far so good.

Trance12 Miles: 5.00
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Total Distance
8.00

Easy 8 in the neighborhood - ankle nominally better.

Trance12 Miles: 8.00
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Total Distance
6.00

Comfortable morning temps made for a nice comfortable six miles before work.  Eased into it at 8 flat pace then down to marathon pace for the rest.  Six in 47:18 - that'll work for now.

Added four striders for good measure - that was not at all comfortable - felt like a totally foreign concept - will definitely incorporate those more consistently.

Trance12 Miles: 6.00
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Total Distance
7.80

Nice weather this morning for a nice easy 8

Trance12 Miles: 7.80
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Total Distance
5.20

Upper 50s this morning!  Almost had to break out the gloves.  Easy 5 in the neighborhood with a bit faster last mile - 7:45.  Ankle much improved over last couple days.

Four striders after, and then a little stretching and core work.

Trance12 Miles: 5.20
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Total Distance
3.00

Three miles before and during the huge FSU Invite XC meet - big fun.  Trav ran the 8K last eve and got a few second PR.  Failed to eat anything for 6 hours leading up to his race - grrrrrr.

Equation6 Miles: 3.00
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Total Distance
10.20

Surprisingly decent 10-miler this morning in really nice weather... likely why it was decent.  Ran comfortably at 8:30 pace 'til last mile or so at marathon pace 7:45-7:50.

Trance12 Miles: 10.20
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Total Distance
6.60

Morning run in the neighborhood at comfortable 8 flat pace.  

Ignition3 Miles: 6.60
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Total Distance
3.75

It's quite apparent that I am doomed, doomed, I say!  Two miles into my 8-miler this morning in the dark on neighborhood roads I rolled the same ankle I destroyed three weeks ago.  Not as bad as before, but enough to make me turn around and walk a bit before jogging easily back home - unreal!  Was running in the road facing traffic and a car approached - with its headlights in my eyes, I eased toward the curb and just happened to land where the asphalt was elevated a couple inches above the gutter - awesome!

Equation6 Miles: 3.75
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Total Distance
5.00

Easy five testing out the ankle - no problem.

Trance12 Miles: 5.00
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Total Distance
4.00

Back on the trails for first time in a while - easy 4 with no ankle issues - yay!

Cohesion6 Miles: 4.00
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Total Distance
12.00

Lovely weather for a decent long run on the st marks trail.  Kept it at easy 8:30 pace through ten and then dropped to 8:03 and 7:48 to finish up miles 11 and 12.

Trance12 Miles: 12.00
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Total Distance
5.40

Creaky start to a slow easy 5 miles in the neighborhood - I guess the 12 on Sunday took more out than I thought.

Trance12 Miles: 5.40
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Total Distance
8.00

Nearly chilly this morning in the neighborhood - nice 8 miles at 8:15-8:30 pace with the last mile at 7:45.

Trance12 Miles: 8.00
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Total Distance
4.00

Four in the neighborhood this evening

Trance12 Miles: 4.00
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Race: Boston (GA) Mini Marathon (13.1 Miles) 01:39:55
Total Distance
14.00

Basically flat out-and-back course in Boston, Georgia.  My second ever half marathon.  Intended to go fairly easy at marathon pace (7:45-7:50) to ten and then see what I had left.  Beautiful cool morning - felt real good on the way out and made it through ten at 7:43/mi pace with all miles between 7:38 and 7:48.  Pressed it on in and hit 7:15, 7:14, 7:08, for overall 7:35 pace.  Very pleased with how easy it was at MP through ten miles... 12 weeks out from Tally Marathon.

Trance12 Miles: 14.00
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Total Distance
5.30

Easy five in the neighborhood this morning in 50 degree loveliness. Creaky achy start, but warmed up nicely.  Tightness in the calves is about all that remains from the half on Saturday.

Trance12 Miles: 5.30
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Total Distance
6.00

Gloves would have been nice this morning... at least at the beginning of the 6-miler.  Was 49 degrees as I took off at 0630 - nice.  Unfortunately the cold added to my creaky slow first couple miles, but warmed up nicely to finish with a couple at marathon pace.

Trance12 Miles: 6.00
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Total Distance
9.60

Fairly miserable ten miles after work.  Generally achy and slow and uncomfortable - taking tomorrow off.

Trance12 Miles: 9.60
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Total Distance
140.05
Trance12 Miles: 122.70Equation6 Miles: 6.75Ignition3 Miles: 6.60Cohesion6 Miles: 4.00
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