Doug's Running Thingy

2.5 warmup on way to the track then 6x200 at 39-41 with a 200 jog rest.  Finished up with 4 barefoot strides on the infield and then .75 back to the jeep.  

Neighborhood run this morning.  Easy mile, then a 5Kish pace mile (6:33), then 4x200 meter hills at 45, 45, 43, 41 with 600 meter jog around the rest of the block between reps.  Decent little workout for me.

Nearly lovely out this evening after massive thunderstorm.  A billion percent humidity, but only about 75 degrees and a bit of a breeze.  Ran my hilly 5-miler in the neighborhood and kept all miles under 8 min pace without much difficulty - gettin there.  Will see how the 5K training goes tomorrow evening on the trails with the running club.

Arrived at the trail about two minutes before they were going to start.  Not a real big deal since I decided to just run easy with the dog.  Of course, when the gun went off, Cassidy really wanted to fly after Travis and the speedsters.  I held him back to about a 7:20 first mile and took a little break with him for some water and to water the trees.  With most of the quick runners in the distance now, we did the next mile a bit over 8 min pace - stopped again a little after two miles for a couple minutes and then eased on through the last mile for a Cassidy PR of 26:05.  He was a pooped pup afterward, so I left him with Trav and I did another mile-ish easy.

Travis ran a fairly hard 8 miler this morning, so after two miles hard this evening he shut it down.  The guy he was pacing continued on for a PR 17:25 - good deal.

Decided to run a local 5K in support of a high school XC team, Lincoln High.  I ran the same race last year, but the storms of last couple days knocked some trees down on the course and rutted out other parts, so they had to re-route and change it up quite a bit.  Most significantly, they sent us up over a pedestrian overpass to cross a 4-lane section of roadway - kinda interesting.  I figured I was in about 22 minute shape so set a goal of 21:34.  Finished in 21:28 - that'll work for now.  Went 6:48, 7:04 and 7:12 before the finishing 200 meters on the school track.  Nice little run.

Travis came out to help tend to the racers and run the trails after the race - brought Cassidy out, so I ran a bit and walked a bit with him while waiting for Trav to do his 80 minutes.