Doug's Running Thingy

Week starting Nov 17, 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
Totals
Total Distance
43.80
Trance12 Miles: 22.00Exalt Miles: 16.80Equation6 Miles: 5.00
Sun, Nov 17, 2013
Total Distance
16.00

Long run on St Marks Trail.  Out and back ten, quick bite and stretch and then out and back six.  Everything between 8:45 and 9 pace except tenth mile at 8:03 and 15th at 7:48.  Good effort.

Trance12 Miles: 16.00
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Tue, Nov 19, 2013
Total Distance
6.00

Chilly morning run on the roads.  Creaky first mile and slow uphill last mile, but all others at comfortable marathon pace ~ 7:50

Trance12 Miles: 6.00
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Wed, Nov 20, 2013
Total Distance
9.60

Nine mile progression run on rolling neighborhood roads.  Eased it down gradually from 8:30 to 7:15 pace, with a couple miles of increased effort but slower pace due to hills.  Pretty satisfying ninth mile at 7:09, and then cruised in the last half mile.

Exalt Miles: 9.60
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Fri, Nov 22, 2013
Total Distance
7.20

Took yesterday off with tired achey legs.  Better this morning, but lack of energy resulted in a mediocre 7 miles at a little better than 8:30 pace.

Exalt Miles: 7.20
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Sat, Nov 23, 2013
Total Distance
5.00

Five easy on the trails - legs feeling a little more alive today.

Equation6 Miles: 5.00
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Totals
Total Distance
43.80
Trance12 Miles: 22.00Exalt Miles: 16.80Equation6 Miles: 5.00
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