Doug's Running Thingy

Shamrock Scurry

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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  

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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
17.50
Ignition3 Miles: 9.00Equation6 Miles: 8.50
Total Distance
4.00

Easy four with some striders after.  Since the marathon on Feb 2, I eased back into it slowly.  Two weeks ago was back up to 20 miles, last week 25, and this week begins my assault on masters all american standards for 400 (57.5), 800 (2:16).  Targeting the Southeast Masters in NC on June 6-7 and then the Masters Nationals in NC on July 18-19.  Gonna be fun.

Ignition3 Miles: 4.00
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Total Distance
5.00

Couple miles warmup then a nice track workout on a chilly evening.  Twelve 200s on the 1:45, starting at 42 and working down to 34 - last three sub 36 fairly comfortably.

Ignition3 Miles: 5.00
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Total Distance
4.00

Chilly damp 4 in the neighborhood before dinner. Thinking about a 5k on Saturday morning - start/finish is one mile from the house.  Be a nice baseline for a mid-April 5K I'm targeting and another in mid-May.  I'd like to be low 19 minutes for the one in May, so a comfy 21 flat on Saturday after just a couple weeks of running post marathon would be fine for me.

Equation6 Miles: 4.00
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Race: Shamrock Scurry (3.1 Miles) 00:21:37, Place overall: 41, Place in age division: 4
Total Distance
4.50

No intention to really work hard in this 5K.  Only ran it because the start/finish is 1 mile from the house and because they have a pancake breakfast afterward.  Planned on negative splitting from 7 flat down to 6:30 or so with a goal of 21 flattish.  I knew the back half was hilly, but didnt anticipate my out of shapeness... 6:50, 6:42, 7:06 for a 21:37 - ah well, thatll work for now.

Equation6 Miles: 4.50
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Total Distance
17.50
Ignition3 Miles: 9.00Equation6 Miles: 8.50
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