Doug's Running Thingy

Flash 12K

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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  

Miles:This week: 3.00 Month: 24.00 Year: 24.00
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
Total Distance
37.90
Cohesion5 Miles: 10.20Guide5 Miles: 19.20Ignition3 Miles: 8.50
Total Distance
10.20

I guess I was due for a really rough run - oh well.  Within the first 3 miles I knew things I was in for a long morning.  Ended up walking a few times and really just trying to enjoy the lovely morning on the trails instead of trying to run at any set pace.  Just over ten miles in 92 minutes.  Once I stopped fighting it, it was a nice slowww run.

And the Covert household is a much less stressful place today as well - Travis committed to run track and XC for UNF last night. Go Ospreys!  Swoooooooop!

Cohesion5 Miles: 10.20
Comments(5)
Total Distance
5.20

Morning hilly five in the neighborhood.  Bounced back nicely from the misery that was the ten miler on Sunday.  Started a bit under 8 min pace and negative split each mile, finishing uphill at 7:38 pace for last mile.  Good deal.

Guide5 Miles: 5.20
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Total Distance
6.10

Six easy miles in the neighborhood this evening before dinner.  No Garmin, no watch - just out for a little run.

Guide5 Miles: 6.10
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Total Distance
7.90

Eight in the neighborhood with the middle four planned to be sub 7:30 pace.  Three (7:23), four (7:25) and five (7:25) went great, but then mile six, which is mostly uphill with a short steep section at the end, took its toll - 7:36.  Really quite pleased with the workout though.  No running tomorrow and then the 12K race Saturday - shooting for 7:20-7:30 pace throughout the flat asphalt course.

Guide5 Miles: 7.90
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Race: Flash 12K (7.5 Miles) 00:52:24, Place overall: 40, Place in age division: 5
Total Distance
8.50

Low 40s, flat smooth footing, bit of a headwind on the way out so nice tail wind coming back in all added up to a 7:02 average for the race this morning - pretty pleased.  Was hoping to average more like 7:15-7:20 out to the turnaround but started out with the flow and ran 7 flat, 7:20, 7:16, 7:12, 7:04, 6:54, 6:52, and then 2:58 for the last half mile to reel in 4 more racers.  I real confidence booster feeling strong the entire way back from the turnaround.  Three weeks more of good training and then the Gate 15K - looking forward to it.

Ignition3 Miles: 8.50
Comments(1)
Total Distance
37.90
Cohesion5 Miles: 10.20Guide5 Miles: 19.20Ignition3 Miles: 8.50
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