Doug's Running Thingy

No running today, but got in a good 12 mile ride on the mountain bike while Travis and the guys did their long run.  Back in action tomorrow morning with a 5 miler, and then hit the track Tuesday morning for some 70 second 400s to get ready to try a 2:20 in the 800 on Thursday evening.

Morning trail run - yay.  Did the full figure 8 of overstreet trail/ravine trail for the first time in quite a while - 5.3 miles.  This will be my standard run 3 days/week for the foreseeable future while I try to ramp up to around 30 miles/week.  Ran right at 8 min/mile - need to work that down under 7 by Aug 27 when I will do an 8K trail race.  I ran 37:15 last year on little training, but just under 35 minutes in 2008, so splitting the difference for a 36 flat seems like a good goal.

Brutally hot and humid this evening - perfect for a stab at 800 pacing for Thursday's meet.  Ran a couple miles warmup at 8 minutes and 7:40, then some stretching and flexibility before a 600 at goal 800 pace (2:20) and then a few 200s at goal 800 pace.  I hit the 600 just under 1:46, splitting the 200s at 35.5, 34.8 and 35.5 - pretty ragged finishing up, but pleased with the effort, considering the heat and no competition.  Took one minute rest and managed a 200 in 34 - wonder if they'll let me do that during the race.  Full recovery (about 6 minutes), and then did two more 200s with 90 second rest (36 and 34).  Felt the abs a little bit, but nothing like a couple weeks ago.  It seems backing off block starts and sprints at sub 30 for 200 has helped.  Should be able to finish out the summer track series (800, mile, 2-mile, 5K) with minimal pain.

Short little shake out run this morning of about 2.25 miles, and then raced the 800 this evening.  Only had time for about a half mile warm up before toeing the line, but that was fine.  Planned to go out in 70 seconds and see what I could do the next lap.  I hit the 400 in 72 and started stressing about the last 100 - was sure I was going to totally lock up and finish over 2:30.  At 600, I actually felt pretty good and just pressed on in from there for a 2:25.  I hit my watch at each 200 and, of course, the last 200 turned out to be just fine (35, 37, 37, 35) - go figger.  The 2-mile went off immediately after the 800, so I jumped in there and made it through the mile in just over 7 minutes before backing off and just going 2 more laps.  Another fine evening of summer track - big fun.  Oh - Travis cruised through a 2:15 in trainers after 2 striders as warmup - kids!

Nice workout this morning - mix of easy running and ramped up effort.  Did 1.25 miles easy to start of north loop and then did 2X north loop (0.8 mi) at a bit under 7 min pace with 120 meter walk rest interval.  After the 2nd loop, did just over a mile easy to the start of New Trail.  Picked it back up through New Trail (1.35 mi) and then jogged in the last quarter mile to the parking lot.