Doug's Running Thingy

Florida Fallen Heroes 5K

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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
25.60
Total Distance
6.00

The usual Monday supersize figure 8 on the trails.  Calves were a little sore at first from racing on Saturday, but still averaged under 8 per mile and ran the last mile in 7:28 to finish a few seconds faster than last week.  Going to focus on water and rest and morning runs only this week to try for a more satisfying few workouts going into another 5K on Saturday.

Comments(2)
Total Distance
5.20

Very humid this morning, but mid 70's, so quite bearable.  I ran the 1st and last miles of the 5K I will be running on Saturday, and the overstreet trail in between.  Did the 3 middle miles at 7:30-7:45, with the others at 8.  Hopefully the low to mid 70's will hold out until Saturday morning.

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Total Distance
5.30

Lovely morning today - 71 degrees and humidity sub 80%. Translated to a fine workout on the trails.  Ran 1.5 warmup to the ravine trail midpoint then did 6X 2 minutes on and 1 minute off, with the "ons" at 5K race pace and walking the "offs".  All of the reps were between 6:14 and 6:25, so thats just about perfect for where I am right now... hope to go just sub 20 minutes on Saturday.  Finished up with about a mile and a quarter cool down.

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Total Distance
4.30

Goal today was run the north loop under 5 minutes.  Warmed up on the 1.5 miles to the start of north loop at 8:30 pace, and cooled down at about the same for the last 2 miles.  On the twisty tight 0.8 mile north loop, I thought I was flying and feeling pretty good, but came through the finish at 5:03 - oh well.  Might have to look back and see when I last broke 5 on that little devil.  Certainly having a better week than last week - commitment to morning runs is helpful with this heat.

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Race: Florida Fallen Heroes 5K (3.1 Miles) 00:19:53, Place overall: 7, Place in age division: 2
Total Distance
4.80

The Operation One Voice Florida Fallen Heroes 5K was pretty cool, with Marine color guard at the start, National Guard and local ROTC groups running, and cops on bikes throughout the course.  Better still, it was on my favorite course in town at Maclay Gardens right across from the house.  The race is in its 3rd year, and proceeds go toward the families of killed and injured Special Operations members.  They had a pretty good turnout, although not many of the local elites showed up...  thus my 7th place overall and 2nd place age group finish  :)

The course starts with a rolling mostly downhill first mile on asphalt, and I went through as planned right at 6:20 (6:18).  The second mile plus a bit is flat and on trails that I run pretty much every day.  Came through 2 miles a few seconds over my 12:40 goal (12:43, 2nd mile in 6:25), but felt fairly strong.  The third mile starts on trails and heads back to asphalt and uphill to the finish.  Ran the third mile in 6:35 and worked through the finish to sneak under my goal of 20 minutes with a 19:53.  Good confidence boost for the mile race next week and the 8K trail race the following weekend.

Comments(1)
Total Distance
25.60
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