Doug's Running Thingy

Track workout this evening in gorgeous light winds and 60 degree temps - nice.  Started with 2.25 mile warmup at about 7:30 pace.  In preparation for racing 200s, 400s and 800s over the next couple years, I decided that I will do most of my track work at distances of 300, 500 and 1,000 meters, with speedy stuff out of the blocks thrown in as well.  Today I did one of each with full recovery (300 at 49 sec; 500 at 89 sec; 1,000 at 3:32), with the plan to build to a once per week effort of 300, 500, 1000, 500, 300.  My other regular workout will be 8 to 12 X 200 at 800 pace with jog across the infield recovery.  Onward.

Steady run from gardens trailhead to Overstreet to Keel Over to North Loop to Ravine Trail and back.  Nice uphill switchback sections on Keel Over to really get the legs and heart pumping.  

Lunchtime workout on the neighborhood roads.  Did 8X quarter mile with a mile warmup and half mile cool down.  First 3 quarters went 78, 79, 80 on varying slopes - took it easy on middle 2 repeats (95, 92), and finished up with 78, 80, 80 for the last 3.  Jogged/walked 3 minutes between each rep - the Garmin workout feature is awesome for this effort, and the elevation vs time charts when uploaded are very helpful for perspective.

My normal trails were closed this evening due to several downed trees from the storms we had Mon night, so I popped over to a killer single track trail I usually do only when I'm in much better shape (for distance running) than I am now.  Its tons of twists and turns and ups and downs and generally a great workout... unless one is not in very good shape for such things - in that case, its a really difficult 4 miler - yep, it was a really difficult 4 miler this eve.  Will try to remember to throw it in a couple times per month from now on, because it is indeed enjoyable - when its over.

Supposed to be record high 90 here today, so, logically I went out to the track when the temp was peaking - oh well.  Warmed up for a mile and a half, then did 2 sets of 4X200.  First four I wanted to do at goal mile pace (5:00 at some point) and went 36, 38, 36, 35 with a 90 second jog across the infield.  The next four I was planning to do goal 800 pace (2:10 sooner than later) and went 31, 32, 32, 31.  Good workout.  Popped the shoes off and did a few striders and two laps on the infield to finish up.

Well, spring is over in Tallahassee already.  Late afternoon run on the trails with 82 degrees and 90% humidity.  The real indicator of early summer though is the fact that I was swarmed by deer flies for the first time this year - sweet.  I guess everything combined to be good motivation though since I ran noticeably better on this run than last week.  Its a mile and 3/4 fairly flat, a mile and a bit mostly uphill, and another mile and 3/4 slightly downhill back to the trailhead.  Unlike last week, I was able to work the uphill mile pretty good at 7:25 pace - that'll work.

Three miles on the ravine trail plus north loop at between 7:45 and 7:25 pace.  Planned on doing 300, 500, 1000 on the track but could only muster the 300 - zero energy after the somewhat longer than usual warmup I guess.  Stretched and chatted with another masters track dude that I see out there on occasion, then did 6 barefoot striders on the infield and two laps cool down.  Will get the quality track workout in on Fri or Sat - tomorrow is all day District Meet at the home track - concessions duty and shooting pics for 10 hrs - yes!

Up early to get a workout in before heading to the track for all day District Meet.  Ran 2 brisk miles (7:16, 6:40) and another .25 to warm up before 4X200 meter hills with about 500 meter jog/walk recovery.  Did the repeats in 41, 39, 39 and 37 - pretty pleased with the effort.

Boychild helped the 4X800 squad qualify through to regions (2:06 split), and then qualified in the 1600 (5flat) and 3200 (10:50) later in the day (put forth only enough effort to make sure he qualified top 4 - got 2nd in 1600 and 3rd in 3200) - a very good day for him and the team... boys and girls are District Champs! 

Easy run from the soccer fields out to Lake Jackson and back - too much big gravel on the trails - I knew there was a reason I haven't done that run in a while.  Kept it right around 8 minutes per mile on the up and down trails.

Gorgeous evening at the track today - bit breezy, but low humidity and low 70s - nice.  Ran a bit more than a mile warmup and then a decent pyramid workout of 300 (52), 500 (1:29), 600 (1:56), 500 (1:28), 300 (48).  Finished with 4 barefoot striders and two laps around the infield.  Originally planned a 1K at the top spot, but going through the 400 at 80 seconds felt way too rough, so I dug down and made it a fairly quick 600 instead.

Nice tempo run in the neighborhood following a couple hours of trying to rationalize with and motivate the boychild, all the while trying to not show my own disappointment... The run allowed me to work off the same frustration and disappointment he is feeling.  He qualified to run the 1600 and the 3200 in this weeks region champs, but his coach wants him to dog it in the 1600 and be sure to not qualify for next week's state meet, so that he will be fresh for the 3200 next week.  He frankly is unlikely to score points in either event at the state meet, but the chances are better for a point or two from him in the 3200 - thats just the reality.  Travis really wants to run the 1600 and has only had three opportunities all year, so hes quite bummed.  By the time Thursday rolls around, he will be plenty fired up about having the chance to at least make it on the state meet squad, and he will run well, but its always tough seeing him upset.

My run was good - first mile at 7:39, then 7:10, and finished with a 6:37 - pretty good for a sprinter, I'm thinkin. 

Out the door fairly early for some repeat quarters in the neighborhood.  Did 1 mile warmup at 8 min pace and then 8Xquarter mile, all between 78 and 88 (only 2 were above 82) with 3 minutes jog/walk rest.  First time in past several weeks that I didn't intentionally ease off on #s 5 and 6 - was able to maintain sub 90 even on #6 that has a considerable uphill section.  Very satisfying workout.

Steamy early evening run after work.  Did the ravine trail plus new trail - new trail portion (1.35 mi) in the downhill direction at 9:46.  Still pumped after the boychild's race yesterday.

Three mile warmup on the ravine trail and north loop followed by 1X1K at 3:23 and 1X300 at 49, then four barefoot strides and two laps around the infield.  Travis joined me after that to work on block starts for a 400 meter time trial tomorrow.  He is attempting to make the 4X400 for the state meet.  The squad has three guys between 50 and 53 seconds, but they lack a fourth that can consistently run sub-55.  He hasn't run a 400 since 8th grade when he would usually go 56-57 as anchor on the 4X4 - we'll see.

Steamy early evening run on the trails today - never really felt comfortable.  Started at the gardens trailhead and ran ravine trail clockwise to the north loop.  Tried to press a little on the north loop and dropped to 6:45 pace for the .8 mi section.  Last mile and a half was at 8:30 pace.  Really need to shift to morning runs again - light enough by 6:45 to get rolling, so will work on that.

Two and a quarter miles warmup at about 7:45 pace before doing two sets of 4X200 on the track.  First set was intended at goal mile pace (37-38 seconds) with 200 jog rest - hit them at 35, 37, 37 and 36.  Full 200 walk before second set - intended to be goal 800 pace (32-34 seconds) with 50 walk and 150 jog between - I hit them at 31, 34, 32, 32.  Finished up with two barefoot laps on the infield.  Fine workout on another steamy evening.  Heading to Winter Park tomorrow afternoon for the big State Meet on Friday - wooooooo.

Ran the neighborhood streets by the hotel in Winter Park before heading to the State Meet at Showalter Field.  Ran about 1.75 miles before feeling ready to do the planned 8Xquarter mile with 3 minutes jog/walk rest.  First 4 were still a little rough at 86, 87, 87, 85, but the last 4 were all at 81 and felt pretty good.  Bit over a mile back to the hotel after the last quarter.

The meet was an absolute blast.  Maclay had a boy and/or girl in just about every event, so our little contingent of parents/coaches was fired up all evening.  I think Travis relied a little too much on his senior teammate through 1200 (they went 68, 71, 72), and really didn't pay enough attention to the pack.  He easily could have stuck to the back of the lead pack (he did 68 for last lap) and run 4-5 seconds faster, and maybe grab 7th-8th place for a spot on the podium (8th was 4:37.8 and T ran 4:40.2 for 11th place) - live and learn.  The boys' team was leading by 10 points before the 3200, but the expected team winner placed 3 guys in the top 3 spots for 24 points to seal the deal.