Doug's Running Thingy

Nice ten miler on the trails in chilly drizzle.  Mostly easy and then last couple miles at marathon pace.

Rainy morning had me staying in bed, so I ran the neighborhood roads before dinner.  A bit over marathon pace nice and comfy throughout.

Nice little 4-miler on the trails with striders after.

Really satisfying long run this morning after sending Travis on his way back to UNF.  Mix of road and trail with all miles 60 to 75 seconds over marathon pace until last 2.5 or so, dropped down to mp and finished up 15 seconds faster than mp feeling strong.  Pretty sure thats the first 18 or longer run that I've averaged sub 9 minutes comfortably.

Wind chill of 12 this morning so I wimped out - plus I didn't go to sleep until after 1am with the silly Noles waiting until the last second to win National Champs!  Ran on the 18-yr old treadmill in the garage at lunch - it only creaked and complained a little bit.  Didn't realize until after I finished that it was set to a nice incline - not a fancy one with digital incline readout or nuttin.

Evening workout on the neighborhood roads.  1.5 m warmup then 20x200 with 200 jog rest and 1 m cooldown.  Really nice effort.  I do like this so much more than just running for an hour.  Hit them all between 46 and 48 seconds quite comfortably - kinda sorta 5K pace was the plan.

Cool drizzly six in the neighborhood this evening followed by striders.  No running tomorrow and then 30k race Saturday morning.  Dont really plan on "racing" it, but hope to just go out and run marathon pace as long as comfortable and then cruise in.

At the start line the race director advised that it was likely that lightning would make them call the race and come out and drag us off the course.  Out and back course on red clay roads... yep, rainy slippery sloppy red clay - big fun.  There were a couple thunderclaps before the 15K turnaround, but we kept at it.  Plan going in was to go out at 8 flat pace and then try to finish coming in closer to 7:45 pace.  Conditions and hills tweaked that a bit, but I made the 30K turnaround with an 8:07 average pace.  Rain lessened but a headwind kicked up for a couple miles headed back in, but was able to press a few closing miles down to 7:45 and better, with last 0.6 at 7:33 pace.  Garmin actually had me at 18.78 miles in 8:02 average what with all the weaving around to find good footing.  All in all I couldn't be more pleased given hills and conditions. Three weeks out from the marathon and a nearly marathon pace tough 19 miler without digging too deep at all.

Three on the treadmill during chilly rainstorm before dinner.  Calves and quads a bit sore from Saturday's hilly slippery fun.

Lunchtime few easing back into it.  Still a bit of tightness in calves, but pleased with recovery from the 30K on Saturday.

Creaky chilly (34°!!) start on dark neighborhood roads this morning, but got the progression run rolling nicely after the first mile.  Worked the 2nd through 5th miles down to and through marathon pace, sixth at half MP and final mile pushed down to finish up at about 5K pace. Still a bit of tightness in right calf, but didn't hinder the run.  Four striders afterward.

Chilly six in the neighborhood this morning.  Weather channel informed me that it was 31 as I left the house before sunup, and it was 27 when I returned... no wonder my ears never warmed up.  I guess I need some ear muffs for the 4 days per year we get really cold.

Easy run on the roads in Prattville Alabama. Popped up for a few days visit with the inlaws.

Another easy 5 in Prattville.  Twenty-two on slate for tomorrow - woooo.

Really satisfying last long run this morning in 'bama before jumping in the car and heading home.  22 in 3:16, with the last 4 at marathon pace.  

Neighborhood five to start the day.

Nice chilly evening track workout.  8x400 with 200 jog.  First one at 94 seconds and gradually worked down to last one at 84 seconds.  Warmup and cooldown for a bit over 5 miles.

Six marathon pace miles before dinner on the neighborhood roads - too cold for a morning run... for me anyway.

Nice chilly run around FSU campus and track while Lisa was manning an exhibition table at the Civic Center.  Did a few curves and straightaway striders on the track - always fun.

Easy ten and a few marathon pace miles to finish.  Feeling pretty dadgum good this time around.  Many more comfortable miles at marathon pace than last time.  We'll see in about a week.

Easy run in the neighborhood with the final mile at marathon pace.

Tried a few miles in the dark cold neighborhood this morning but never got warm so bailed out at 3.5.  Maybe hit the treadmill later for a couple more.  The snowpocalypse lifted just north of Tally - just cold and some little ice pellets here... all schools and govt offices closed of course though.

I'm assuming its just taper weirdness, but halfway through this little easy run my right hammy started complaining - awesome!  Iced it after the run and will just assume its gonna be fine when I toe the line on Sunday.  They keep fluctuating the forecast low on Sunday between 52 and 60.  I'm hoping they are way off and its in the 40s like its been for weeks of training.  Always something.

I thoroughly enjoyed the training for this race, and successfully finished ahead of my tertiary goal  :)  The primary (3:25) and secondary (3:30) goals slipped away about 23 miles in when cramping set in just above my right knee.  Each time I would try to press the pace back down to where I might be able to sneak under 3:30, the leg would complain mightily - ah well.  Not gonna stress over what may have caused it, I think I was well trained and well hydrated/fueled, so I'm cool.  I do know that I never really got the weight down to where it should be for me to run a marathon.  No plans to jump into thinking about another anytime soon, but won't rule it out for the future.  Lisa, Cynda and Trav all were on the course all morning and supported me well - that was fun.

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.

Early foggy morning track workout.  Mile and a half warm up, then 4x400 with the straights at race pace and float/recovery on the curves.  Full lap jog/walk between.  Little tougher than I hoped to get under 15 seconds on the 100 meter straight sections, but it was great running fast for a bit.

Easy five on the trails

Little tempo run on the trails - 16:30 out, 15:50 back.

Easy 7 down to the lake and back on the soggy humid trails.

Nice little tempo on the trails - two times 1.75 mi loop with pace dropping from 7:48 to 7:30 to 7:04 and about 6:40 for last half mile.  Three quarter mile warmup and cool down.  Lovely evening for a run.

Another lovely evening for an easy trail run and then barefoot striders on the football field.

Wednesday's little workout fired up the PF pretty good so no running the past two days to see if I could run this race comfortably.  It went really well for the first two flat miles (6:33 and 6:32), and then there is a half mile uphill from 2.0 to 2.5 - struggled a bit to mantain pace and the uphill poked at my heel pretty good too - bit of pain every stride on in to the finish.  Only ballooned up to 6:39 for mile #3, so fairly pleased with the overall run.  Was hoping for closer to 20:10-20:15, but satisfied for now, especially since I've been nursing the heel for a couple weeks now.  Will stick with the sub-20 goal for a Mother's Day race on one of my favorite local courses - half-and-half trail and pavement in the State Park across from my neighborhood.

Look out world, I've been given the all clear to run easy on flat soft surfaces.  My family doc who is a runner declares my ankle free of stress fractures or bone spurs.  Just achilles tendinitis - as I figured and hoped.  He advised it may take a very long time for it to feel normal again, but I can feel free to ease back into running, avoiding speed work and hill work for a while.  The one mile total is for my planned 4 laps around the nice rubber track at the high school after work - will amend appropriately depending on how it actually goes.

Nice post-rainstorm coolish "long" run on the trails this evening.  Total distance 5.4 miles, but I'm still mostly walking/lunging/calf raising/knee lifting the uphills, so we'll call it 5.  Have been running 3 or 4 miles every other day for a couple weeks now, still babying the Achilles.  No significant improvement, but not worse either, so I think that's as the good doctor figured.  With this massive long run now on the books, I will start tracking mileage, attitude and progress once again - whew.  On the plus side, I'm only up about 6-8 lbs over the last two months of very limited activity.

Sore right groin from... bowling - sheesh.  Just a couple easy miles on the trails.

Four on the trails - leg a bit better today - achilles still sore for first mile or so every run.

Two miles on the trails with plan to run additional 3200 easy on the track at the summer track meet... cancelled due to lightning.  Bummer because Travis was going to run the 200 with a couple buddies - coulda been fun.

Steamy three miles around the folks' neighborhood in Dunedin.  We popped down to help Cynda purchase her first vehicle... moral support only, she funded the whole thing herself.  Well, nice downpayment and moderate 36 month loan - welcome to the world of debt, Cynda.  Got a loaded 2011 Chevy Equinox with just 25K miles - pretty sweet.

Back on the Tallahassee trails for 4 miles on our return from Dunedin.  Nearly as steamy as down south - ugh

Four on the trails this evening after a little rain shower to ease the temps below 90

Another slow four on the flat soft trails babying the Achilles.  Actually cranked it down to 8 flat pace for the last mile - hey, thats something!

Summer Track Meet #3 - ran 1.5 mi on trails and then jumped into the 5K on the track - slow and steady for six laps and then outside of left ankle (the foot with the compromised Achilles) started complaining so I bailed.  They ran a make-up 200 m (canceled due to lightning last week) and also 400 m for grand prix points - Trav placed 4th in both with a belly full of pizza... he'll never learn. 

Woooo, 20 miles for the week - slow and steady.

Got 4 in this morning before all day meeting out of office.  Took a zero yesterday due to sleeping in late and then yardwork all day resulting in sore foot so no evening run (ok, World Cup and Yuengling Black and Tan also prevented evening run) - ah well, felt pretty good this morning.

Could only muster 3 miles this morning.  Bowling last night so right groin/lower abs pretty sore again... hopefully a couple more weeks and I will be in bowling shape - sheesh

Droning along with 3-5 mile runs for a while.  Gonna run the Midnight Run in Dunedin next week, but then If I see no improvement in a couple more weeks, I may just take a break for a couple months. 

Dodged the lightning and rain all evening for the summer track series meet.  Travis placed 2nd in the 800 with a comfy 2:07, and I ran a couple miles on the trails and then jumped in the 3200 on the track.  Overcast, relatively cool and breezy weather helped me go 7:50, 6:50... fastest I've run in months.  Achilles was plenty warmed up this time and gave me no trouble turning left for 15 minutes.  I think I'm ready for a shot at sub 24 next week in the Midnight Run 5K! ugh

Later than planned start so I had to cut it short at 3.5 to make it to office so I could babysit the carpet cleaners - oh well.  Got in 3 good hours of cross training/pressure washing - always fun.

Another few hot steamy miles in the books - just plodding along.

Committed to running it a while back, and everyone else came out and did the mile, so I ran, but I may be done for a while now. Too frustrating to run in pain for over half the race. Always fun to race in the old stomping grounds, and Cynda, Lisa and my folks crushed the mile, so it's all good.