Doug's Running Thingy

Another long run tour of roads and trails leaving from the house.  Easy 16 to start the week.  Now its into the truck for the 6-hr round trip returning Travis to UNF.

Six on the neighborhood roads - pretty much perfect weather for a few days... mid-50s in the morning mid-70s for highs.  December in Tally - gotta love it.

Nice progression run on the roads this steamy foggy morning - definitely not Christmasy this week in Tally.  First couple miles at 8:15 pace, then steady drop down through marathon pace to 1/2 MP, and last mile in 6:46, closing in on what is likely my current 5K pace.  Got the blood pumping pretty good. 

Six in the neighborhood in 46 minutes - good run at marathon pace.

Easy 4 on the trails before 18 miler on Sunday - ugh.

Planned on getting several marathon pace miles on this long run - thought I might do six easy, six at MP and six easy.  Mostly worked out except for mile #7 was a bit slower than planned after making the turn and eating a couple fig newtons.  Got back on it for 8-12 and then a little slower than hoped for final third.  Got the miles in though, so its all good.

Easy run in the neighborhood with last mile about marathon pace.  Calves a bit sore from long run on Sunday.

Chilly trip to the track this morning for 20x200 at 5K pace with 200m jog rest interval.  Two mile warmup in the dark before digging into the 200s.  Nover done this before, so wasn't real sure how to run that many 200s... 5k pace for me right now is likely 6:40ish, so I figured I would start at around 50 seconds each.  Seemed way too slow, so wound up doing most of the first ten at 48 seconds, with right at 80 seconds for the 200m jog.  Felt fine at halfway so dropped the next ten to 47-48 and last couple at 45.  A nice mental workout for me more than anything.  Quite a bit more enjoyable than just running the neighborhood for 7-8 miles.  Pleased that the temps are dropping down again - 80 is way too warm for December.

Couldn't drag out of bed to run this morning, so headed out before dinner.  Really nice run at marathon pace with temps back below 60 again - whew. First mile at 8 flat and the rest at 7:45-7:50 with the 7th at 7:39 feeling quite comfy like I could go a few more at that pace.  Quite pleased after the challenging 18 on Sunday.

Good marathon pace run on the trails this morning before the rains set in.  

Terribly enjoyable long run with a mix of roads and trails.  Last couple miles worked it down to marathon pace with no trouble.  Much better effort than the 18 last Sunday... 15 degrees cooler was a big part of that, I'm sure.

Very chilly (sub 40!!) run in the neighborhood this morning.  Slow first mile and then marathon pace.

Today, I officially have a 22-yr old daughter - sheeesh.  Celebrated with 7x7min at 1/2 marathon pace with 2 min jog rest interval and 10 min warmup/10 min cool down.  Barely 40 degrees again this morning, so took a bit to get rolling, but after the first 3 at 7:20ish pace, I finished up the last 4 right at 7 flat pace.  The loop I use is a hair over 1 mile, and I completed the loop on the last rep for a 6:50 pace... according to my handy dandy Forerunner 610.  Pretty good way to start the day.

OK, 31 is too cold for this Florida boy to be running outside.  I survived - barely!

Little shake-out run with some striders in prep for tomorrow's 6K trail race, the Tannenbaum Trail 6K.  It is run at the awesome Apalachee Regional Park "Cross Country Playground" home of the High School State XC Meet, NCAA DI South Region XC Meet, and future home of the DI National Champs!

Fun little race at the ARP this ridiculously steamy morning - 68 degrees and 100% humidity at 9am gun time.  Pretty good first mostly downhill mile (6:36), but then mostly at 7-7:15 pace not pressing too hard at all.  Lots of elf hats and reindeer hats etc - very fun.  Travis ran chatting with a buddy for the first half and then worked it a little bit to finish 4th overall just under 22 minutes... his 52-yr old high school coach beat him by 40 seconds  :)

Mostly decent long run... until about 14 when I broke back out of the woods into the 75 degree sauna - Christmas in Florida!  Supposed to be 29 Christmas morning - I'll complain about that then.

Six marathon pace miles in the neighborhood this morning - back down to North Florida winter temps - low 40s  :)

Lovely mid morning workout on the track. Four sets of 3x 400 with 200 jog between reps and 200 walk between sets. Eased the pace down each set from 1:40 to 1:35 to 90 and then 86, 84, 79 to finish. Two mile warmup and 1.5 cool down. Last couple were fairly tough, but probably could have worked the first set a little harder.

Six chilly damp miles on the trails midmorning - no work today or tomorrow, what a deal.  Well, no work at the office that is... plenty to do around the house cleaning up the Christmas aftermath.

Nice five miler on the trails.  Saw a couple does and a healthy 4-point buck... no porch sheep tho.

Pretty decent long run this morning.  First ever racoon sighting on the trails.  Wonder if maybe he was rabid.  Toted along enough fig newtons to munch one every 30-40 minutes.  Could be the reason for the better effort than the past couple 18-milers.

Six marathon pace miles in the neighborhood this morning.  Quite pleased that I can do this run at mp in my sleep lately.