Doug's Running Thingy

Week starting Nov 03, 2013

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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
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
35.00
Cohesion6 Miles: 11.70Ignition3 Miles: 6.00Trance12 Miles: 17.30
Total Distance
11.70

Long run on the trails for first time in a few months.  Felt good, mostly because it was 50 degrees and sunny.  Finished up with a couple faster miles at 8 flat. Time to get busy now.

Cohesion6 Miles: 11.70
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Total Distance
6.00

Daylight in the mornings - time to refocus and get serious about being in fighting shape for the Feb marathon and as I roll to 50 in March - wooo.  Nice six in the neighborhood this morning.

Ignition3 Miles: 6.00
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Total Distance
7.30

4x mile this morning with 400 meter jog rest.  Plan was to hit the first 3 at 10k pace (a bit under 7 min for me right now), and the last one closer to 5k pace (was shooting for 6:40ish).  First one felt pretty awkward, but was ok at 6:53, then 6:58 and 6:56.  Walked most of the rest interval before the last one and then gutted out a 6:33 - not bad.  Did the workout on a flat loop section of road in the neighborhood using the Garmin.  Never used the workout by distance feature before - didnt much care for it, but mostly because I'm just not fit/experienced enough to know how to run 7 flat pace or faster.  Will do these on the track next time - easier for me to check 200/400 m splits than watch pace on a fancy watch. 

Trance12 Miles: 7.30
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Total Distance
5.00

Easy run this morning - calves a bit tight from the blistering mile repeats yesterday  :)  Four striders to finish up.  Bit of yoga and core work this eve.

Trance12 Miles: 5.00
Comments(2)
Total Distance
5.00

Easy five after watching State XC Meet with Lisa and Trav - good times.  Cynda comes home tomorrow for a couple nights too - such a deal.

Trance12 Miles: 5.00
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Total Distance
35.00
Cohesion6 Miles: 11.70Ignition3 Miles: 6.00Trance12 Miles: 17.30
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