Doug's Running Thingy

Tallahassee 30/15K

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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
32.40
Cohesion5 Miles: 32.40
Total Distance
8.00

On the neighborhood roads before sunup for 8 miles easy.  Ran this 8-mile loop many times prepping for my two and only marathons back in '04-'05.  Forgot how hilly it is - bleh.  Managed sub-8 pace for three of the miles and about 8:15 overall average - about what I expected.

Cohesion5 Miles: 8.00
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Total Distance
3.40

Nice easy few miles in the neighborhood this evening to work out the soreness from 8 hilly miles yesterday.  Did two with the dog then another on my own.  A little foam rollerizing afterwards and legs are feeling pretty good.

Cohesion5 Miles: 3.40
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Total Distance
5.00

Decent workout on the neighborhood roads this evening.  Six times two minutes on and one minute off sandwiched by 1.75 warmup and 1.25 cooldown.  Major heat wave going on, so that was less than ideal, but hit all the "ons" between 6:30 and 6:45 - that'll do for now. I'm majorly stressing out over the 15K this Saturday - keep telling myself its just a step up in training on the way to the half in Feb, but nine miles is a long freakin way for me, and to NOT race it just seems unlikely.  Hopefully I can stick to my plan of just going out easy for the first half at 7:50-8:00 pace and then coming back steadily picking it up - we'll see.

Cohesion5 Miles: 5.00
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Total Distance
6.00

Well that worked out nicely - good confidence builder for Saturday - whew.  Did six somewhat hilly miles in the neighborhood. All miles between 7:50 and 7:57 and quite under control.  We'll see how it goes with three more on top of that.  Gonna take tomorrow off.

Cohesion5 Miles: 6.00
Comments(4)
Race: Tallahassee 30/15K (9.3 Miles) 01:11:40, Place overall: 47, Place in age division: 4
Total Distance
10.00

That was fun.  Awesome canopy road out and back 15K just north of Tallahassee on mostly clay roads.  First and last two miles were paved.  As Travis' coach had warned me, the hills are not brutal but they get your attention.  I had planned to go out in 7:50-8:00 pace to the turnaround - first five miles all were between 7:41 and 7:55, so not too bad.  At the turnaround I felt pretty good so I adjusted my goal from 1:14 to 1:12 and started increasing the effort a bit.  Last four miles were 7:54, 7:46, 7:37 and 7:09 - yah, got excited at the end - actually dropped under 7 pace for final 0.3 miles - pretty fun.  Another three weeks of training now before the half - I think I'll make it.

Travis ran a good strong tempo with his assistant coach.  They went out easy, just a bit ahead of me through 3rd mile.  After that, and especially at the turnaround, they dropped about 15 seconds per mile to finish at about 5:30 pace in 57 minutes - Trav placed 9th overall.

Cohesion5 Miles: 10.00
Comments(1)
Total Distance
32.40
Cohesion5 Miles: 32.40
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