Doug's Running Thingy

Week starting Feb 13, 2011

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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  

Favorite Blogs:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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
15.40
Total Distance
4.25

Two mile warmup on the trails, then a little ladder on the track - 200, 300, 500, all at about 70-72 pace.  Still sore and achey, so didn't push too hard.  Followed up with some barefoot striders and two laps on the infield.

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Total Distance
4.40

Did the Garmin quarter mile interval workout in the neighborhood again - 8X 0.25 mi with 3 minutes rest interval, mostly walking.  Much better effort than last week, with the only reps over 80 being the first, the last, and the 6th which has a 200 meter gradual incline to start.  Was the heat and the strong penultimate effort (76) that dragged the last one to 83, but thats cool.  68 degrees and sunny - wham!  nearly too warm all of a sudden - yesterday it swung 44 degrees here from 6AM (26) to 4PM (70) - always good to crank up the sickness level in town - ugh.

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Total Distance
3.00

Planning a good track workout in the morning, so I took it a bit easy this afternoon with just a trail run on the ravine trail and north loop.  Stepped it up considerably (6:22 pace) for the 0.8 mi north loop, and then eased it back to the jeep at 8:00 pace.

Comments(1)
Total Distance
0.00

Officially a zero for the day, but 10 hours assisting at a track meet surely counts for some good cross training.  Travis ran first leg of the 4X800 and never felt smooth or fast - passed the baton in first place right at 2:10 - needs that to be sub 2:05 late in the season.  Then, six hours later, he ran the 3200 with 2 of his senior teammates.  They hit the mile together at 5:16, and then Travis let them open about 10 meters on him over the next 3 laps.  He actually looked real smooth and strong and he finally woke up on the last lap, running a 70 and finishing 2nd overall with a 10:21 PR, a couple seconds ahead of one teammate, and just under a second behind the other.

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Total Distance
3.75

Two and a quarter miles warm-up followed by 4X50m block starts, 2X100m block starts and 2X150m block starts - all on the curve, and all full speed.  Stretched and loosened up fully, and then did a 600 with 1:45 as the goal.  First two 200s were close to pace, both at 36, then the last 200 was 38, so 1:50.  Surely could have strained to get closer, but I worked the starts pretty hard and didn't want to press my luck.  Found out today that the kids' track meet next Saturday has a community mile and community 600 - interesting.

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Total Distance
15.40
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