I am one with the levee and the levee with me

Wine 10k

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Location:

New Orleans,LA,

Member Since:

Dec 12, 2007

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

1500m - 3:59.9h (2014)

5000m - 14:53.45 (Portland Track Festival 2014)

8k XC - 25:09 (Sundodger 2011)

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

HM - 1:10:19 (Houston 2018)

Marathon - 2:28:39 (Houston 2019)

Short-Term Running Goals:

1) Low-31s Crescent City Classic (April 20)

Sub-32 and beat the local guys, Azalea Trail Run (March 23)

2) 1:08:xx Indy Mini Marathon (May 4)

2) TBD at Grandma's 2019 (way too-early goal is 2:23:xx)

Long-Term Running Goals:

Olympic Trials Qualifier

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: 24.50 Month: 244.31 Year: 814.54
Mizuno Ekiden Lifetime Miles: 253.95
Streak 6 Lifetime Miles: 535.40
Boston 6 Lifetime Miles: 448.50
Flyknit Streaks Lifetime Miles: 203.45
Peg 35s Lifetime Miles: 560.10
Saucony Zealot 3 (green) Lifetime Miles: 199.60
Flyknit VFs Lifetime Miles: 47.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
209.500.0020.0014.81244.31
Peg 35s Miles: 62.00Saucony Zealot 3 (green) Miles: 79.00Flyknit VFs Miles: 10.00Boston 6 Miles: 42.80Flyknit Streaks Miles: 39.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy... then off to Birmingham

Peg 35s Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Wine 10k (6.214 Miles) 00:32:13, Place overall: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.006.2118.01

I made the 5 hr drive to Birmingham last night. Got in later than was ideal, but the family wasn't coming and I wanted to be around to hang out with the kids before bed. Worth it.

The weather was nice until it started raining. 48F at the start with practically no wind. The first 5k is a net uphill with rolling hills, and the second half drops about 60 ft before rolling along to the finish. No huge hills. A gentle 50 ft climb in mile 3 with the gentle drop behind it in mile 4. Rolling hills are perfect for me. Net drop of about 20 ft between start and finish.

Splits off my watch were 5:11, 5:16, 5:12, 5:04, 5:08, 5:11. ~5:00 to the finish. I followed a nice pack through 5k, taking over the lead in the 3rd mile and pulling away in the final 2. The clouds opened up at 2.5 miles and poured the rest of the way. Floated the downhill. Last 2 miles were mostly flat and I pushed hard from there to the finish. The 6th mile was better than it looked as there was a sharp 270 degree turn followed immediately by a 90 degree turn that zapped all momentum.

This is my fastest 10k since 2012. I'll take that. I felt very, very strong all the way to the finish, and I feel like my base fitness is in a good spot. I had the sensation of feeling like there was more aerobic ability to tap but no speed in the legs to grab it. I think there are good things to come this spring.

Saucony Zealot 3 (green) Miles: 8.00Flyknit VFs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 recovery

Peg 35s Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM - 12 easy progressing to steady.

PM - 6 steady.

Saucony Zealot 3 (green) Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.001.0018.00

AM - 10 with 8 x 200m levee sprints. Still feeling Saturday's race and it took me a few reps to get up to speed.

40, 36, 36, 35, 34, 34, 34, 35

PM - 8 easy, 7:17 avg.

Boston 6 Miles: 10.00Saucony Zealot 3 (green) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 fairly easy.

Peg 35s Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.008.000.5018.00

AM- Big workout. 8 mile tempo + 5 x 35s fast. Hit 44:01 or a 5:30 average.

Splits: 5:29, 5:37, 5:31, 5:29, 5:36, 5:26, 5:27, 5:26

Weather was 45F with 0 wind. It might be the last non-windy day for a couple weeks, so I'm happy I coud take advantage. I felt a little rough to start, but after mile 3 I started to click. 180 degree turn after 4 and took a minute to get back into the groove. Finished feeling tired but still strong.

PM - 4 recovery

Flyknit Streaks Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 pretty slow. No watch, but probably just a hair under 8:00 pace. One of those days where getting out the door was tough and it just didn't get better.

Peg 35s Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

21 mile long run, 6:34 avg. Started with the usual old man mile (~7:40) and then averaged right around 6:30 from there. I don't think it will matter how fit I ever get, 20 miles will always be 20 miles. Very tiring run.

This is a weekly mileage PR for me. Turned the knob down on intensity and up on volume this week. The next 2 weeks are planned to be at or just under 100 miles with a little more intensity.

Saucony Zealot 3 (green) Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Peg 35s Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.001.0012.30

12 easy with 8 x 200m levee sprints. My legs are feeling pretty good considering all the miles from last week, and I got after these.

35, 35, 34, 34, 33, 33, 33, 33

Times are just meant to be relative week to week. I haven't measured this aside from pacing and the GPS watch. I figure it's within a few meters of 200, and that's good enough.

Boston 6 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.006.000.7516.50

AM - 6 x mile (1:00 rests) + 6 x 35s sprints. I moved up the workout by a day due to wind forecast, and because I'm feeling well recovered. I had 60F temps and 5 mph wind. Did 2 reps into the wind and 4 with.

5:11, 5:18, 5:11, 5:17, 5:10, 5:10

5:11 & 5:18 averages to 5:14.5 which is about right for the overall effort. I'm continuing to feel excellent in workouts. Felt like I could have done 4 more of these without reaching race effort.

PM - 4 easy

Flyknit Streaks Miles: 12.50Peg 35s Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - 12 recovery

PM - 4 very slow

Peg 35s Miles: 4.00Saucony Zealot 3 (green) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day off. It's been a few weeks since I took a day and I needed it. I still feel guilty for missing 16 miles of planned running.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy

Boston 6 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.250.000.004.7522.00

AM - Track day. 6 x 1000m + 4 x 400m. 400m jog (2:15-2:30) between reps, 800m jog after 1ks.

3:06, 3:03, 3:02, 3:02, 3:01, 3:00

67.2, 66.4, 66.7, 67.2

Averaged 3:02 for the 1000s for 6 reps. A nice improvement over the 3:05 avg for 5 reps from 3 weeks ago. 400s improved from 67.7 to 66.9.

PM - 6 easy

Boston 6 Miles: 8.50Peg 35s Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 8 easy

PM - 4 easy

Saucony Zealot 3 (green) 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
5.900.006.000.6012.50

Threshold workout. 3 x 2 mile (2:00 rests), 1/2 mile jog, 5 x 35s sprints.

10:34 (5:18/5:16)

10:33 (5:16/5:17)

10:29 (5:15/5:14)

Again, I'm scheduling around the weather. Today was relatively calm with just a light cross wind, but the rest of the week will be windy. It would've been more ideal to do this tomorrow, but it's not a big deal to move it up a day and get a few more days of rest.

I added a 10k this weekend. Unfortunately I won't be able to run the local big race (Crescent City 10k), so I had to shuffle things around a bit. I think it's still important to hit my miles this week, so I'm front-loading 60 miles through Wednesday, and then doing a small taper into the race. Goal is to get 100 miles for the week.

Flyknit Streaks Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
209.500.0020.0014.81244.31
Peg 35s Miles: 62.00Saucony Zealot 3 (green) Miles: 79.00Flyknit VFs Miles: 10.00Boston 6 Miles: 42.80Flyknit Streaks Miles: 39.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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