Otherside

February 2017

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesTyler's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

Location:

New Orleans,LA,

Member Since:

Dec 12, 2007

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

800m - 2:02.4h (2014)

1500m - 3:59.9h (2014)

3k (indoor) - 8:45.79 (2009)

5k - 14:53.45 (Portland Track Festival 2014)

8k XC - 25:09.86 (Sundodger 2011)

10k XC - 31:31 (WWU Invite 2011)

Short-Term Running Goals:

1) Get back to racing weight

2) Survive the summer

3) 1:08 half

Long-Term Running Goals:

<1:05 Half marathon

and

<2:19 Marathon

Personal:

Married, working, training. While my wife has nixed all future attempts to grow glorious mustaches, she has been supportive of my crazy running dreams. Life is good.

Favorite Blogs:

Miles:This week: 18.00 Month: 238.00 Year: 2401.77
NB 1400 Lifetime Miles: 352.00
Mizuno Ekiden Lifetime Miles: 135.20
Launch 3 Lifetime Miles: 690.50
Launch 3 (black) Lifetime Miles: 496.50
Ride 9 Lifetime Miles: 370.50
Lunaracer 3 Lifetime Miles: 145.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
251.550.0015.0011.10277.65
Ride 7 Yellow Miles: 110.20Launch 3 Miles: 120.00NB 1400 Miles: 19.00Mizuno Ekiden Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.001.507.00

12 x 40s levee sprints. Felt a little stiff and sore.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Ride 7 Yellow Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy. My new Launches came, although they don't feel as awesome as I remember the 2s being. Maybe they'll break in better.

Launch 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

AM - 5 x cruise mile, 1 min rests. There was a bit of breeze (5-10 mph) and it was cold this morning (for New Orleans, about 40 F). My goal was to hit roughly 5:30 pace. It worked out to running 3 with the breeze, 2 against.

5:34, 5:34, 5:26, 5:33, 5:24

I'm stiff and sore, especially in the calves, but otherwise this was awesome. 

NB 1400 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Ride 7 Yellow Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 8 easy

PM - 4 with Rylie

Launch 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Ride 7 Yellow Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.001.508.00

12 x levee sprints

Launch 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 easy

Ride 7 Yellow Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Launch 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.003.6015.20

AM - Drove out to City Park for a 5k session on the track. 5x1k (500m jog) + 4x200m (200m jog). Several local high schools started showing up midway through and things got a little crowded, but I only had to dodge a few times. Surprisingly. I think next week I'll get there an hour earlier.

It was warm and humid (70s) and I was trying to hit 75s and was most of the way there. 3:11, 3:09, 3:08, 3:08, 3:11. 200s went in 31.6, 33.2, 32.8, 31.9. 

PM - 4 easy.

Mizuno Ekiden Miles: 6.00Ride 7 Yellow Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 easy. 

Launch 3 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Ride 7 Yellow Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Launch 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

I woke up at 4am for a tempo, but high winds forced me to change things around a bit. Instead of the usual back and forth on the levee, I ran upwind 3 miles, then did 3x1 mile with the wind, 1 mile against, and the final mile with. I expected to be hitting 5:20s with the wind, but I was really sluggish today. Early morning, perhaps? I don't know. I was being pushed hard from behind while running 11 mph, so I estimate the wind was at 25-30 mph.

5:37, 5:33, 5:35, 6:26, 5:35

Yes, 6:26 against the wind. I know if was blowing hard, but that was still weak.

Aye. Two steps forward, one step back.

NB 1400 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Ride 7 Yellow Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Launch 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.002.5015.25

AM - 4x200m, 6x400m, 4x200m @ mile pace. 1:1 jogging rests (200m/400m)

I love these workouts. I've missed them. I need to develop my mile speed a tad, and this workout highlighted that fact if I had any doubts. It has hard.

34, 34, 35, 33.8

68.5, 69.0, 68.7, 68.0, 67.8, 68.2

33.0, 33.2, 33.5, 32.8

It was a really nice, cool morning. The track was wet from last night's rain, but I arrived an hour earlier than last week, so I beat the HS hordes.

PM - 4 miles easy.

Mizuno Ekiden Miles: 5.00Launch 3 Miles: 4.00Ride 7 Yellow Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

14 miles on the levee, 7:10 average.

Ride 7 Yellow Miles: 14.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy + 5 x strides.

Launch 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Ride 7 Yellow Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

16 x levee sprints. 

Launch 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 7 easy

PM - 5 easy with Erica and Rylie.

Ride 7 Yellow Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Launch 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.005.000.0014.00

AM - I had a breakthrough workout this morning. I had a 5k workout on the schedule, but with it being Mardi Gras weekend and the Endymion parade starting out of City Park this afternoon, I thought it would be better to avoid that area. Even early in the morning.

So I changed it to 1x3 mile, 2x1 mile @ tempo + 4x30s on the levee. There was a stiff breeze blowing, but aside from the first half mile being in my face, it was mostly a cross wind. I started the 3 mile at the Algiers ferry so that I could finish the last 2 miles on the road inside the levee and get a little more protection from the wind.

Reps went in 16:13 (5:25, 5:25, 5:22), 5:22, 5:20 and I felt great.

I used an old pair of Hyperspeeds that are a 1/2 size too big, but they were an improvement over the NB 1400s. There's just something about the 1400s that doesn't feel right for me. I think I'll use these more often moving forward.

PM - 4 easy.

Launch 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

Levee long run. 7:32 average.

Ride 7 Yellow Miles: 14.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy. 7:22 average.

Launch 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy, including 6 strides.

Launch 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
251.550.0015.0011.10277.65
Ride 7 Yellow Miles: 110.20Launch 3 Miles: 120.00NB 1400 Miles: 19.00Mizuno Ekiden Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com