Doug's Running Thingy

Week starting Feb 20, 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
20.15
Total Distance
3.25

Hit the trails for an easy trip around the Overstreet Loop.  Steadily picked it up with miles of 7:43, 7:12 and 7:00.  Dungeon remodel is essentially finished, new windows are installed throughout the house, weather is cooperating... time to get busy on the track. 

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Total Distance
5.00

Two and a quarter miles easy warm-up, then a bit of track work - 2X300 (52, 51); 1X450 with a clock on the last 400 (71); 2X300 (48, 47) - full recovery.  Finished up with 4 barefoot striders and 2 laps around the infield.  Did each of the last two 300s cruising the first 150 at about 75-80% and working the last 150 at probably 90% effort - felt pretty good.  Easy 4 miles tomorrow then back on the track Wed.

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Total Distance
3.80

Finally back to morning running - at least until the time changes again in a few weeks and it will be too dark.  Started at the track and ran the ravine trail and north loop with a bit of a workout on the north loop (6:38 pace) - the rest of the run was at 8 flat.  

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Total Distance
3.00

Chillier this morning than I expected.  Went to the track and did 2.25 miles warmup, followed by 4X50m block starts and 2X100m block starts - was going to do two more starts out to 150, but got a twinge in my left hip halfway through the first one, so just bailed from there.  Jogged a couple laps on the infield and called it a day.  I think it is nothing except the hip complaining that I never really got warmed up properly.  Will try to get a bit more running in at lunch or this evening.

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Total Distance
3.10

Easy run around the ravine trail and north loop from the track - just to loosen up the legs and test the hip pain.  No problems at all.  Will shoot for 5:20ish for the mile on the track tomorrow.

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Total Distance
2.00

"Community Mile" on the track in Panama City before the boy-child's allllll day track meet.  Insufficient warm-up and limited cool down, but wasn't really taking this too seriously since I've been in sprinter mode for a couple months now.  The mile itself was all over the place with only one 200 meter interval at goal pace of 40 seconds.  Boatloads of JV-type high schoolers in the race sucked me out a bit too fast, and then weaving around them the rest of the way resulted in lack of focus and a finish time about 12 seconds off my goal - 5:32 and the medal for 1st place old guy was satisfactory.

Speaking of boy-child.  Lower back pain following his race last Friday kept him on the spin cycle a couple days this week, and back still a bit tweaky today, but he dropped a decent 5-second PR in the 1600 to take 5th place at 4:46.   He was hoping to run a leg of the 4X400 as well, but he and coach both decided to hold him out

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Total Distance
20.15
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