Doug's Running Thingy

GWTC 15/30K

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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
55.70
Guide7 Miles: 28.70Exalt Miles: 7.50Trance12 Miles: 19.50
Total Distance
18.00

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.

Guide7 Miles: 18.00
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Total Distance
5.00

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.

Guide7 Miles: 5.00
Comments(3)
Total Distance
7.50

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.

Exalt Miles: 7.50
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Total Distance
5.70

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.

Guide7 Miles: 5.70
Comments(3)
Race: GWTC 15/30K (18.6 Miles) 02:30:38, Place overall: 11, Place in age division: 2
Total Distance
19.50

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.

Trance12 Miles: 19.50
Comments(4)
Total Distance
55.70
Guide7 Miles: 28.70Exalt Miles: 7.50Trance12 Miles: 19.50
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