Doug's Running Thingy

Took Friday off and running yesterday was totally washed out by rain, but I did get in some core work.  Started at the track today in light rain and did 3 mile warm up on the ravine trail plus north loop.  Planned on 8X200, but the rain got serious during my 4th rep and I bailed.  Ran them in 36, 34, 33, and then I missed the time on the last one in fairly heavy rain, so we'll call it 28 - right.

Came home and did a little work on the pull up/dip stand - nice bit of soreness from working different muscles on that. 

Just plyometrics and dumb bell workout today - increased the weight and decreased the reps.

My little weekly north loop time trial didn't go so well this morning.  Took it a bit easier on the 1.75 mi warm up today (8:20 pace), but never really got in a rhythm on the .8 mi loop section - ran 5:18 and expected to dip under 5.  Was really hungry, so maybe it was lack of nutrients - not sure.  

Ran to the track from the gardens trailhead for warmup (1.6 mi).  Quite satisfied with the track work - 200 (36), 300 (55), 500 (1:30), 300 (48), 200 (30) - all with pretty much full recovery (4-5 min).  Main goals were hitting the 500 at 90 and the last 200 at sub-30.  After the 48 on the last 300, I waffled a bit on going sub-30 on the final 200, so just decided to work the turn hard and float through the finish - ended up feeling ok and hit 30.49 - that's cool.  Finished up with 1.6 mi back to the jeep.

Gonna throw on the spikes for the first time on Saturday and work some starts at the 200 and maybe some 40 meter efforts at near 100% - time to test the old legs out. 

Lunchtime dumb bell workout with a bit of core work, and then pushups, dips and pull ups in the evening.

Yesterday's track workout gave a good confidence boost, so wasn't too concerned about working this "long" run too hard.  Planned on just cruising a bit under 8 minute pace, but after the second mile (8:02 and 7:54), I decided to negative split the rest of the way.  Finished with 7:46, 7:42 and 7:18 before doing the last .3 cool down at about 10 minute pace.  Beautiful day on the trails... sunny and 52.

2.25 warm up on the ravine trail at 7:30 per mile to get the legs good and warm, then to the track for some fast starts and 1 ninety percent effort 200 meter.  Did six X 50 meters from the 200 start - 1 in each lane.  Then did the one 200 at about 95% for first 50 then cruised the next 100 and tried to bear down for the last 50 - was hoping to drop under 29 and ran 27.81.  With 3 weeks to go before racing, I feel pretty good about getting real close to or under 27. Couple laps to cool down to finish - good workout.  

Never ceases to amaze me... ridiculously cold (for my delicate soul) and damp for my lunchtime run, so planned on just gutting through a 4 miler including the north loop, but not working it hard like I have the past few weeks.  At two miles (the beginning of the north loop), I felt warmed up a bit and fairly smooth, so decided to steadily pick up the pace through the north loop.  Still felt smooth at 3/4 through so worked the last section hard and sneaked under 5 minutes for the 0.8 mi loop.  That was my missed goal last week, so its all good.  Its always those runs that start off perfectly crappy that end up sweet.

Lunchtime run in the chilly breezy sunshine.  Stiff lower back and slight soreness in lower right hamstring scrapped my plan to go 1 min on/1 min off for the middle 2 miles, so just ran easy at 8-8:15 pace.  The 50 trips up and down stairs and 100 trips up and down the step ladder caught up I guess.  I am stripping, prepping and painting the ceiling in our dungeon family room.

Used the interval workout feature on the Garmin for the first time - programmed a 1:00 interval with 1:30 rest and 8 repetitions, with warmup and cool down - very cool.  Did the workout on the Overstreet Trail loop in the 50 degree sunshine at lunch.

Little 4-miler at a bit under 8 min pace - from the Gardens trailhead then up and around Ravine Trail and North Loop.  Track work tomorrow - maybe 300s and 500s or starts and a fast 400.

Two miles warmup before some track work.  Did several short starts followed by four 50 meter starts from the 200 start line.  Felt strong and fast, but right hammy poking at me a bit on the last couple, so bailed on the rest of the workout (was gonna do 2X300 and 2X500) and just did some easy barefoot striders and then 2 laps on the infield.  Truly gorgeous springlike day at the track.

Lows in the mid 40s, and highs up to mid 60s all week, so should get in some good work. 

Ran in the neighborhood since it was dark this morning.  Did 1 mile warmup and then 8X 1 min on, 2 min off - able to do them much smoother and stronger than last week on the trails... but not nearly as fun.  Half-mile cooldown back to the house.

Scale reports that I'm back under 160 after several weeks nudging toward 165 - would like to be at 158 when I toe the line in Gainesville on the 30th, and then 155 by March 4. 

North Loop time trial tomorrow and then track work on Thurs. 

Nice lunchtime run with good effort on the North Loop - 4:52 for the 0.8 mile twisty turny uppy downy stretch - was definitely hurting toward the end.  Hands, arms and shoulders are fried from removing 120 square feet of ceramic tile flooring the past 3 nights... sledge hammer, floor scraper, flat nose shovel - big fun.

Excuses excuses excuses...

Was at least able to get in 3 miles in the neighborhood at lunch, in the middle of which I did 2X350 meters at 59 and 58 seconds, with about 3 minutes recovery between.  A fairly flat, straight stretch of road on which I historically have done things like 4X350 at 60 seconds when I was in fairly decent shape, so today was a bit encouraging, although I don't think I could have done two more under 60 today.

More "cross training" this evening during family room remodel. 

Supposed to be a bit warmer and less windy tomorrow, so opted to shift the track workout to tomorrow and just do an easy run on the trails today.  Good to clear the mind and loosen the sore body - trying to figure out how to squeeze in about 80 more hours of remodeling work before the Inlaws arrive on Thurs...  I guess they could always sleep in the tent out back.

2.25 mile warmup on the Ravine Trail then back to the track for some full out starts - 3 each X 50 meters from lanes 1, 2, 3.  After that I did two 200s at full speed for 1st 50, then cruising the next 100, and about 90% effort the last 50.  Only had the Garmin on, and it only registers to the second?  Both were at "27" - real happy with that level of effort... especially considering the achy tired body from all the overhead painting and back-breaking floor prep. Finished up with four 100 meter barefoot striders and then 2 barefoot laps on the infield.

Nice 4-miler in the neighborhood after work at 7:45 pace.  

Didn't get to running until after work.  Did 2.5 miles in the neighborhood, but didn't quite warm up enough to do any long sprints after that.  Ran 6 good striders of about 100 meters, and then another half mile around the block.  Can't imagine anything I do in next few days will benefit my racing on Sunday.  Only signed up for the 200 since the 400 is only an hour before and I'm not really ready for a strong 400 anyway.  Still hoping to just sneak under 27 seconds, but its not looking like I will have any time at all to check out the track before stepping on it for the race.  Haven't run on an indoor track in... 27 years!  At least the ODome is a full 200 meters/lap.

2.25 mile warmup and then a few 50 meter starts and one 200 starting and ending at the midpoint of the straightaways.  'Bout as ready as possible for racing the 200 on Sunday.

Two miles on the treadmill in the morning at the Cabot Lodge in Gainesville just to get the kinks out from the drive and sitting around all day Saturday.  Watched the boy child run a 4:54 indoor mile on Saturday - strong finish to go by 3 guys for 2nd place in 15-16 age group, but the slow pace of the race hurt his shot at his desired sub 4:50.  This afternoon, I did a half mile warming up on the concourse level of Ben Hill Griffin stadium, but the legs never really felt loose and strong.  Got a chance to run a few strides on the track about 10 minutes before my race, but didn't really get a feel for the tight circular track.  Gun went off for my 200 meter race and before I knew it, I was finished.  Never felt at top speed and just about fell out of my lane (lane 1 - ugh) a couple times... haven't raced indoor for 27 years, and I've never raced indoor on a non banked surface.  It was pretty cool running in the same heat as Don Drummond (don't think he was an Olympian in his day, but dern close) and Marcus Shute (top 5 US masters athlete for many years), and they both were gracious and shook hands with the slow little white guy at the end.  I was hoping to dip under 27 seconds, but came through in 27.34 to grab the 40-49 age group bronze medal (kindly refrain from asking how many guys were in my age group).  Did another half mile or so around the stadium and then went out for a nice meal with my adoring fans - wife and kids, as well as the inlaws and my parents - a good day.