Doug's Running Thingy

Tallahassee Turkey Trot 15K

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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
163.00
Ignition3 Miles: 34.10Cohesion6 Miles: 16.70Trance12 Miles: 63.90Equation6 Miles: 11.50Exalt Miles: 36.80
Total Distance
5.40

Much better run than Wed - easy tour around the neighborhood on a steamy evening - cooler temps are taking a break this week - bleh.

Ignition3 Miles: 5.40
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Total Distance
4.20

Easy run on the trails before settling in for some football.  Go Noles!

Ignition3 Miles: 4.20
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Total Distance
11.70

Long run on the trails for first time in a few months.  Felt good, mostly because it was 50 degrees and sunny.  Finished up with a couple faster miles at 8 flat. Time to get busy now.

Cohesion6 Miles: 11.70
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Total Distance
6.00

Daylight in the mornings - time to refocus and get serious about being in fighting shape for the Feb marathon and as I roll to 50 in March - wooo.  Nice six in the neighborhood this morning.

Ignition3 Miles: 6.00
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Total Distance
7.30

4x mile this morning with 400 meter jog rest.  Plan was to hit the first 3 at 10k pace (a bit under 7 min for me right now), and the last one closer to 5k pace (was shooting for 6:40ish).  First one felt pretty awkward, but was ok at 6:53, then 6:58 and 6:56.  Walked most of the rest interval before the last one and then gutted out a 6:33 - not bad.  Did the workout on a flat loop section of road in the neighborhood using the Garmin.  Never used the workout by distance feature before - didnt much care for it, but mostly because I'm just not fit/experienced enough to know how to run 7 flat pace or faster.  Will do these on the track next time - easier for me to check 200/400 m splits than watch pace on a fancy watch. 

Trance12 Miles: 7.30
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Total Distance
5.00

Easy run this morning - calves a bit tight from the blistering mile repeats yesterday  :)  Four striders to finish up.  Bit of yoga and core work this eve.

Trance12 Miles: 5.00
Comments(2)
Total Distance
5.00

Easy five after watching State XC Meet with Lisa and Trav - good times.  Cynda comes home tomorrow for a couple nights too - such a deal.

Trance12 Miles: 5.00
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Total Distance
13.60

Longish run on the St Marks Trail with nearly perfect weather - almost broke a sweat starting at about ten miles.  Ran easy 8:45-9 pace through 12 then one mile at marathon pace and then easy on in.  So much nicer in cool temps than training in the summer.

Trance12 Miles: 13.60
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Total Distance
6.00

Had to break out the gloves this morning for the sunrise run in the neighborhood.  Six miles and then some striders in front of the house... interrupted briefly by the escaped wild-eyed two-yr-old border collie that no fence can contain when his master sprints past in the road - ugh.  Must remind Lisa to leave him in the house until I finish my run.

Trance12 Miles: 6.00
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Total Distance
6.50

Easy little workout in the chilly neighborhood this morning. 5x 5 min at 1/2 marathon pace with 2 min jog rest.  Hit the first four at 7:02-7:06 pace and the last one at 6:52 pace - comfortably hard effort. 

Equation6 Miles: 6.50
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Total Distance
5.00

Easy five this evening after driving down and back to Orlando for work.  Dog was cooped up most of the day so did about two with him and then another three.

Trance12 Miles: 5.00
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Total Distance
5.00

Nice 5 on the trails midmorning before a little yardwork and then some football.

Cohesion6 Miles: 5.00
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Total Distance
16.00

Long run on St Marks Trail.  Out and back ten, quick bite and stretch and then out and back six.  Everything between 8:45 and 9 pace except tenth mile at 8:03 and 15th at 7:48.  Good effort.

Trance12 Miles: 16.00
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Total Distance
6.00

Chilly morning run on the roads.  Creaky first mile and slow uphill last mile, but all others at comfortable marathon pace ~ 7:50

Trance12 Miles: 6.00
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Total Distance
9.60

Nine mile progression run on rolling neighborhood roads.  Eased it down gradually from 8:30 to 7:15 pace, with a couple miles of increased effort but slower pace due to hills.  Pretty satisfying ninth mile at 7:09, and then cruised in the last half mile.

Exalt Miles: 9.60
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Total Distance
7.20

Took yesterday off with tired achey legs.  Better this morning, but lack of energy resulted in a mediocre 7 miles at a little better than 8:30 pace.

Exalt Miles: 7.20
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Total Distance
5.00

Five easy on the trails - legs feeling a little more alive today.

Equation6 Miles: 5.00
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Total Distance
14.00

Rolling tour of neighborhood roads and trails - mostly easy, but marathon pace on a few of the flat/downhill sections - overall average 8:21 pace.  Gonna take it easy until turkey trot and see what I can run for the 15K.

Ignition3 Miles: 14.00
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Total Distance
4.50

Just a few easy miles this evening in the light rain.  Was heavy rain this morning so missed the run, and then only had time for a few before dinner with the fam - kids rolled in for Holidays and my folks are due in tomorrow.

Exalt Miles: 4.50
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Total Distance
4.50

Easy pre-race day on the trails plus a few striders.

Ignition3 Miles: 4.50
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Race: Tallahassee Turkey Trot 15K (9.3 Miles) 01:07:15, Place overall: 37, Place in age division: 4
Total Distance
10.50

Goal pace was 7 flat to 7:10, so 7:13 will work pretty good.  Made it through five a bit under 7 pace and then all the 10K runners (the ones I was running with) peeled off and the 15K turned up a hill into the freezing wind - bad combo... 6th and 7th miles blew up to 7:25, but I worked the finishing couple miles a little better to finish fairly strong.  Lisa, Cynda and my folks all walked the mile, and Travis jogged the 5K with a couple buddies on a very chilly morning.  Now we nap while the turkey cooks.  Happy Thanksgiving!

Exalt Miles: 10.50
Comments(3)
Total Distance
5.00

Easy five on the trails.  The folks and Cynda took headed home today - now its just us and Trav for one day and then we take him back after long runs tomorrow morning.

Exalt Miles: 5.00
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Total Distance
163.00
Ignition3 Miles: 34.10Cohesion6 Miles: 16.70Trance12 Miles: 63.90Equation6 Miles: 11.50Exalt Miles: 36.80
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