Doug's Running Thingy

Coach Mike's Run for the Kids

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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
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Total Distance
26.40
Total Distance
6.00

Yes! What a difference 20 degrees makes.  Was able to drag out to the trails early this morning and get in 6 miles.  Ran the figure 8 plus north loop again with steady increased effort 8:13, 8:02, 8:01, 7:51, 7:45, 7:38.  Decent run to start the week off right. No ill effects from the several hours we spent yesterday boating, kayaking and swimming in the Wakulla River - big fun, but no manatee sightings... until we left, of course.  The couple we were with sent pics of a group of six they saw 5 minutes after we had to leave - figures.

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Total Distance
4.30

Goal this morning was to run the north loop 0.8 mile section under 5 minutes.  Did about 1.5 miles warmup at 9 min pace and then started on the loop.  Felt pretty good and finished up at 5:03 - fastest I've run it in a long while so that'll work.  Continued on around the ravine trail at 8:45-9:00 pace back to the trailhead. Had about 4 inches of rain yesterday, so humidity was about 120%, but at least temps were down to mid 70s this morning.

Comments(1)
Total Distance
4.20

Late night last night so was lazy this morning.  Got out to the trails this evening for a hill workout.  Went 2 miles at 8:07, 8:02 for warm up and then did 4X160 meter hills with a job back down the hill for rest.  First 100 meters pretty gradual incline and then it really cranks up for the last 60.  I hit them at 37, 37, 36 and 35 seconds.  Little over a mile back to the trailhead for cool down.  Nice workout.  Pondering a hilly road 5K for Saturday - we'll see.

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Total Distance
5.30

First time in months that I've run a 4th day in a row, so I took it real easy.  Did my usual overstreet trail/ravine trail figure 8 right at 8:30 pace.  

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Total Distance
2.10

Decided to go ahead and race tomorrow morning, so I just ran a couple easy miles in the neighborhood this morning to loosen up a little.  Might do a couple more this evening if Travis wants to hit the trails.  The race tomorrow is a road 5K with a downhill 1st mile, rolling 2nd mile and uphill 3rd mile (looks like a gain of 100 feet steadily over the whole mile - yes, thats a hill in Florida).  The whiners last year (I didn't run it) said it was tough - guess we'll see.

Comments(2)
Race: Coach Mike's Run for the Kids (3.1 Miles) 00:20:23, Place overall: 20
Total Distance
4.50

Travis opted for catching up on sleep this morning, so I was on my own for the race.  Learned this morning that the start/finish is one of the highest points in Tallahassee - great.  Garmin tells me that from the start of the 3rd mile to the finish line we gained 110 feet, most of it from about 2.5 to 2.75 miles.  I knew about that part, but didn't fully comprehend the hilly second mile.

We started at a middle school and made a couple turns to the top of the downhill at about 300 meters in (out and back course, so this is the uphill at the end).  I planned on 6 flat for this downhill mile and went through at 6:02 actually holding back a little.  The next mile had a few turns and one 100 meter uphill section that I found myself working way too hard on, so I backed off a bit.  That was what killed my shot at sub 20.  I figured 6:20 for the second mile but went 6:44 as I conserved a bit for the last uphill mile.  Halfway up the steepest part of the last hill, I was really creeping along when I saw the stoplight at the top of the hill.  Finally had something to shoot for so I snapped out of it and ran pretty tough on in to the finish.  Expected a 7 flat 3rd mile and ran 7:05.  I passed a couple guys on the 3rd mile and nobody went by me, so thats something I suppose.  I finished 20th overall and the top 25 got cute medals.  Travis' coach took the masters win, and there were 2 or 3 other masters in front of me - will update with official results when I see them.  Did about a mile warmup and then a half mile cool down with coach for the total 4.5.

Comments(1)
Total Distance
26.40
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