Doug's Running Thingy

Hit the trails for an easy trip around the Overstreet Loop.  Steadily picked it up with miles of 7:43, 7:12 and 7:00.  Dungeon remodel is essentially finished, new windows are installed throughout the house, weather is cooperating... time to get busy on the track. 

Two and a quarter miles easy warm-up, then a bit of track work - 2X300 (52, 51); 1X450 with a clock on the last 400 (71); 2X300 (48, 47) - full recovery.  Finished up with 4 barefoot striders and 2 laps around the infield.  Did each of the last two 300s cruising the first 150 at about 75-80% and working the last 150 at probably 90% effort - felt pretty good.  Easy 4 miles tomorrow then back on the track Wed.

Finally back to morning running - at least until the time changes again in a few weeks and it will be too dark.  Started at the track and ran the ravine trail and north loop with a bit of a workout on the north loop (6:38 pace) - the rest of the run was at 8 flat.  

Chillier this morning than I expected.  Went to the track and did 2.25 miles warmup, followed by 4X50m block starts and 2X100m block starts - was going to do two more starts out to 150, but got a twinge in my left hip halfway through the first one, so just bailed from there.  Jogged a couple laps on the infield and called it a day.  I think it is nothing except the hip complaining that I never really got warmed up properly.  Will try to get a bit more running in at lunch or this evening.

Easy run around the ravine trail and north loop from the track - just to loosen up the legs and test the hip pain.  No problems at all.  Will shoot for 5:20ish for the mile on the track tomorrow.

"Community Mile" on the track in Panama City before the boy-child's allllll day track meet.  Insufficient warm-up and limited cool down, but wasn't really taking this too seriously since I've been in sprinter mode for a couple months now.  The mile itself was all over the place with only one 200 meter interval at goal pace of 40 seconds.  Boatloads of JV-type high schoolers in the race sucked me out a bit too fast, and then weaving around them the rest of the way resulted in lack of focus and a finish time about 12 seconds off my goal - 5:32 and the medal for 1st place old guy was satisfactory.

Speaking of boy-child.  Lower back pain following his race last Friday kept him on the spin cycle a couple days this week, and back still a bit tweaky today, but he dropped a decent 5-second PR in the 1600 to take 5th place at 4:46.   He was hoping to run a leg of the 4X400 as well, but he and coach both decided to hold him out