Doug's Running Thingy

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.

Just over 20 miles on the road bike at 17.2 mph - really nice morning in Tally today - Fall has fell... fallen... falled...  Autumn has arrived.

Actually had to wear long sleeves this morning, and gloves would have helped for the first couple miles.  The cool temps did not completely make up for the lack of sleep though - it was a rough, lethargic 6 miles, but its in the books.

Hilly 5 miles in the neighborhood.  Loved this run during marathon training a few years ago.  Substantial inclines at end of mile 2, mile 3 and midway through mile 5.  This morning, I worked all those inclines and averaged right at 7:45 - not bad.

Great preview at Herb Wills' blog (http://troubleafoot.blogspot.com/2010/10/big-week-at-arpt.html) of the XC races and the venue this weekend.  Herb is a FSU Hall of Fame runner and many times All American.  Rarely races anymore, but he and his blog are the number one source for all things running in Tallahassee.  I will be running the open... after running around shooting pics of the boys and girls - at least it is supposed to be cool and dry.

Easy first and last miles, with goal of sub-7 for middle two miles - hit both at 6:52, although the second (third mile overall) was notably more challenging.  One benefit of running from the house instead of driving to the trails is that I can be back in time to bang out my circuit workout before work, rather than trying (and often failing) to squeeze it in at lunch or before dinner.

I'm down to 8 days before going on vacation for 11 days - need to work hard so I can play hard while in Orlando and Hawaii!! 

Couldn't drag out of bed this morning, so ran this evening before heading to the FSU ladies' soccer game (they beat Clemson 3-0).  Started at the track and ran the ravine trail clockwise then down to the low side of the new trail.  Ran new trail (1.35 mi) uphill in 10:02 - go ahead, gimme a wowwwww - I've never broken 12 minutes uphill before, so I was pleased.  Will take off tomorrow other than a little preview jog around the FSU Invite course with the team.  After that, we are going to watch the college races tomorrow evening.  FSU men and women both are #1 ranked in the South Region, with Florida #2 for women and #3 for men - the Gators will be at the meet -woooo.   Then, Saturday morning, Travis has his sites set on sub-17 for the first time, and I'm gunning for 20:27 or some such number in the mid 20's.

I guess the heat last year blinded me to the hills...  forgot all about them.  Perfect weather this year, and I beat my time from last year by 45 seconds, but the second time up the toughest hill (at just over 2 miles) really beat me up.  Ran a couple hundred meters in recovery mode, and got it together to finish pretty strong.  All in all, very satisfying once again - 20 seconds faster than 2 weeks ago and only 5 seconds off my 20:27 goal.  The race was a combined JV boys/community open, and, unfortunately for the team, I thrashed a couple of our JV runners - they're young, they will bounce back.

In the varsity race, which went off 10 minutes after sunrise at 52°, our #1 dipped under 16 for the first time this year to finish 5th at 15:50.  Bit of a gap to our #2 in 20th at 16:44, and then, a mere 12 seconds back, in 29th place with 16:56, was Travis.  His first time under 17, and a big 30 second personal best.  Extra little bonus had 2 of our guys behind him also drop PRs - a good morning. 

Decent run around the neighborhood again with slowest mile at 7:38 and fastest at 7:10 - more related to uphill vs downhill than any real change in effort.  Another really nice morning, but humidity creeping back up a bit.  Leaving for 11 day vacation on Thurs after work, but will try to get in 3 more good runs before then - never know what the vacation will bring as far as opportunities to work out.

Out and back in the neighborhood. First (8:54) and third (8:45) miles easy, with second (6:43) and fourth (6:39) miles at goal between 6:30 and 6:45.  I think I need to replot my mile marks here (or get one of them thar fancy GPS watches) - the 6:43 felt much faster than the 6:39.  

First 5 miles easy (all between 7:38 and 7:48), almost effortless - not a term I've used in a loooooong time related to running 5 miles.  Had to drop the hammer a bit at 5 miles to maintain the 7:45ish pace, because from 5.25 to 5.75 is a long gradual incline  - that mile ended up being my fastest at 7:27.  Surely the effortless perception is based somewhat on improved fitness, but mostly it was distraction from knowing I leave this evening for the wife's and my 11 day adventure to Mount Dora, Dunedin, Oahu and Maui.  Much cross training in store (cycling in Mt Dora, hiking in Hawaii), and hopefully a few runs in amazing places.  High speed Internet and a laptop everywhere we go, so I'll be checking in... on occasion.

 Aloha 

48 miles on the road bike in and around the hills of Mount Dora.  Successfully surprised the fool out of a buddy I haven't seen in 5-6 years. His wife surprised him for his 50th birthday by having me show up out in the middle of nowhere (quite literally) and riding up on him - was perfect, although he did nearly fall off his bike when he realized who just rode up and said "On your left, Old Man" - sweeeeet!  Another ride with him tomorrow and then off to Tampa for a day before Hawaiiiiiiiiiii

Rode around Mt Dora again today with Scott (27 hilly miles) - very fun.  Traveling to Dunedin tomorrow and off to Hawaii early Monday.  Hopefully will get in a run tomorrow evening.

Got into Oahu late yesterday, too tired to work out.  Good run this morning on the treadmill in the rooftop fitness center on Waikiki Beach - very cool. Hiked up Diamond Head this afternoon... considerably cooler than the treadmill on the rooftop  :)

Flight to Maui from Oahu yesterday and then the 2 hr twisty dark rainy drive to Hana - I rather enjoyed it, but the wife was majorly unimpressed.  Got in about 5 miles this evening along the coastline on cattle trails and some jeep roads - last 10 minutes was pretty dark (at only 5:45 due to the mountains just to our west obscuring the sun), but the moon was up and the trail had good footing.  Did a good bit of swimming and hiking earlier as well.

Since I couldn't be at the Panhandle XC Championships in Marianna, Florida to run the Open division, I mapped out a 5K near our bungalow on Maui and did my own race at 4:45am local time - 9:45am where my compatriots were running.  Basically, the road course was down for a half mile, flat for a half mile, up for a half mile and then reverse to the start.  I made the turn at 10:35 feeling totally spent at the top of the hill, and then struggled back in 11:04.  Even with limited running for several days, much hiking in the days before, little sleep, and no competition (not to mention the early hour, darkness and light rain), it definitely was one of the best 5K experiences I've ever had.  

Travis had completed his race earlier in the morning (3:20am Maui time) and called me to share his news of a 16:39 PR, 3rd on the squad - top 4 all under 17 for the first time - #s 5 and 6 both were sick but managed low 18s to get the team a 4th place finish at this bigtime local meet.  Trav then watched the girls race and the middle school race and called me again when the Open racers were on the line.  It was very cool knowing that I was running at the same time as our other parents/coaches that were doing the race some 4,500 miles away. I called my time in, and Travis shared it with the team and the other More Olders - big fun!

Flew back into Tampa on Sunday, drove to Gainesville to visit the daughter-child, and then home yesterday.  Wee bit jet-lagged, but struggled out of bed at 0630 to get in 4 miles on the neighborhood roads.  Might run the community division 5K at the all-comers meet at our home course on Thurs - we'll see.

Couldn't roll out of bed this morning to get my run in, but I squeezed it in this evening before finishing unpacking from Hawaii - I guess its officially over now - sigh.  Very slow 4.5 miles - getting back into the swing.

'Nother evening run - maybe this weekend will get me back in rhythm for morning running.  Just can't seem to drag out of bed since Hawaii - this too shall pass.  Pace was fairly easy, right at 7:45.

Low humidity and 72° at 2PM! Such a deal - ran the ravine trail/overstreet loop route for first time in a few weeks.  First mile easy 7:45, then 7:28, 7:12, 7:25 and 7:40. Slept about 10 hours, so maybe I can get back on track for a good three weeks of training before Turkey Trot.