Doug's Running Thingy

Week starting Sep 26, 2010

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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
22.00
Total Distance
0.00

11.2 miles on the mountain bike easy ride around Tom Brown park while the team did their long run.  Calves and quads were pretty sore from the hills yesterday, so the bike was a welcome workout.

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Total Distance
5.40

Well now, that was fun!  The car informed me that it was 58° as I drove the 3 miles to the trails at 7am - thats downright chilly for Tallahassee in late Sept.  After racing Saturday, riding easy Sunday, and failing epically yesterday in doing anything at all, I figured it would be a good day for a strong 5 miler, so I went out fast (for me right now) from the start.  First mile was 7:36, and from there I dropped to 7:22, 7:18, 7:16 and 7:18, with an easy cooldown the final .4 back to the parking lot.  I wish that I got a run in yesterday, but this run was very satisfying, and I'm not sure I would have been up for it had I run the 6 miles I was planning for yesterday.  Pace was about 20 seconds per mile faster than the 8K race a month ago, and I felt much better this morning than I did during that race.

Followed it up with a nice breakfast visit with Bret who was in town for a meeting.  Things are tripping along nicely - have a good day. 

Comments(2)
Total Distance
6.00

Too dark this morning at 0630 to hit the trails safely.  Did my old standby 6-miler around the neighborhood.  Became very familiar with that loop when training for my first marathon several years back.  Took it nice and easy at about 8-8:15 pace.

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Total Distance
4.10

Easy first mile, then 2 miles of minute on, minute off - quicker/more efficient than recent similar efforts.  On the neighborhood roads, I was more able to focus on form and pace than when I do this workout on the trails.  I must admit to this being a better effort than on the trails... not sure the joints will agree later today or tomorrow.  Finished with another easy mile back to the house where the boychild was just leaving for school in his "new" Maxima for the first time - huge smile on the punk's face.  We've been telling him for months that there was no way we were getting him a car on his 16th birthday.  Earlier this week, a coworker offered a well-kept '02 Maxima for $4K.  Tough to pass up when the interweb suggested 5-7K for similar vehicles.  At least its actually 2 whole weeks after his 16th - heh.

Comments(1)
Total Distance
6.50

Half mile warmup then a nice little pyramid on the track - 100, 200, 300, 400, 300, 200, 100 all at about 70 second 400 pace with 90 seconds recovery.  Still really just doing these track workouts once a week to keep sharp for when I get serious in another couple months.  After the track work, I ran about 3 miles to the site of the cross country meet, and then I did at least 2 more miles running to get pics at the mile and 2-mile marks for both the boys' and girls' races - photos and results posted soon to maclayrunners.com.

We were without 2 of our top 5, and the other 3 were assigned pacing duty for 1st mile then tempo work through the finish.  Travis reports that he wants to tempo every race from here on in - was a lot of fun finishing with a strong fast final mile - says he must have passed 20 guys on the last mile.  He ran 17:47 after a 6 minute first mile - hes confident in going under 17 next Saturday at the big FSU Invite.  Most importantly for the day, the 4 through 7 runners either dropped their PR or had a season best.

 

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Total Distance
22.00
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