Doug's Running Thingy

Week starting Apr 03, 2011

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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  

Favorite Blogs:

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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
17.60
Total Distance
4.70

Steady run from gardens trailhead to Overstreet to Keel Over to North Loop to Ravine Trail and back.  Nice uphill switchback sections on Keel Over to really get the legs and heart pumping.  

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Total Distance
4.70

Lunchtime workout on the neighborhood roads.  Did 8X quarter mile with a mile warmup and half mile cool down.  First 3 quarters went 78, 79, 80 on varying slopes - took it easy on middle 2 repeats (95, 92), and finished up with 78, 80, 80 for the last 3.  Jogged/walked 3 minutes between each rep - the Garmin workout feature is awesome for this effort, and the elevation vs time charts when uploaded are very helpful for perspective.

Comments(1)
Total Distance
4.00

My normal trails were closed this evening due to several downed trees from the storms we had Mon night, so I popped over to a killer single track trail I usually do only when I'm in much better shape (for distance running) than I am now.  Its tons of twists and turns and ups and downs and generally a great workout... unless one is not in very good shape for such things - in that case, its a really difficult 4 miler - yep, it was a really difficult 4 miler this eve.  Will try to remember to throw it in a couple times per month from now on, because it is indeed enjoyable - when its over.

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Total Distance
4.20

Supposed to be record high 90 here today, so, logically I went out to the track when the temp was peaking - oh well.  Warmed up for a mile and a half, then did 2 sets of 4X200.  First four I wanted to do at goal mile pace (5:00 at some point) and went 36, 38, 36, 35 with a 90 second jog across the infield.  The next four I was planning to do goal 800 pace (2:10 sooner than later) and went 31, 32, 32, 31.  Good workout.  Popped the shoes off and did a few striders and two laps on the infield to finish up.

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Total Distance
17.60
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