Doug's Running Thingy

Took Friday off and running yesterday was totally washed out by rain, but I did get in some core work.  Started at the track today in light rain and did 3 mile warm up on the ravine trail plus north loop.  Planned on 8X200, but the rain got serious during my 4th rep and I bailed.  Ran them in 36, 34, 33, and then I missed the time on the last one in fairly heavy rain, so we'll call it 28 - right.

Came home and did a little work on the pull up/dip stand - nice bit of soreness from working different muscles on that. 

Just plyometrics and dumb bell workout today - increased the weight and decreased the reps.

My little weekly north loop time trial didn't go so well this morning.  Took it a bit easier on the 1.75 mi warm up today (8:20 pace), but never really got in a rhythm on the .8 mi loop section - ran 5:18 and expected to dip under 5.  Was really hungry, so maybe it was lack of nutrients - not sure.  

Ran to the track from the gardens trailhead for warmup (1.6 mi).  Quite satisfied with the track work - 200 (36), 300 (55), 500 (1:30), 300 (48), 200 (30) - all with pretty much full recovery (4-5 min).  Main goals were hitting the 500 at 90 and the last 200 at sub-30.  After the 48 on the last 300, I waffled a bit on going sub-30 on the final 200, so just decided to work the turn hard and float through the finish - ended up feeling ok and hit 30.49 - that's cool.  Finished up with 1.6 mi back to the jeep.

Gonna throw on the spikes for the first time on Saturday and work some starts at the 200 and maybe some 40 meter efforts at near 100% - time to test the old legs out. 

Lunchtime dumb bell workout with a bit of core work, and then pushups, dips and pull ups in the evening.

Yesterday's track workout gave a good confidence boost, so wasn't too concerned about working this "long" run too hard.  Planned on just cruising a bit under 8 minute pace, but after the second mile (8:02 and 7:54), I decided to negative split the rest of the way.  Finished with 7:46, 7:42 and 7:18 before doing the last .3 cool down at about 10 minute pace.  Beautiful day on the trails... sunny and 52.

2.25 warm up on the ravine trail at 7:30 per mile to get the legs good and warm, then to the track for some fast starts and 1 ninety percent effort 200 meter.  Did six X 50 meters from the 200 start - 1 in each lane.  Then did the one 200 at about 95% for first 50 then cruised the next 100 and tried to bear down for the last 50 - was hoping to drop under 29 and ran 27.81.  With 3 weeks to go before racing, I feel pretty good about getting real close to or under 27. Couple laps to cool down to finish - good workout.