I am one with the levee and the levee with me

L&C Invitational

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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)

HM - 1:10:19 (Houston 2018)

Marathon - 2:29:15 (Kentucky Derby 2018)

Short-Term Running Goals:

1) sub-2:25 at Houston Marathon 2019

2) 1:08 half

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: 0.00 Month: 125.00 Year: 1569.06
Mizuno Ekiden Lifetime Miles: 174.20
Lunaracer 3 Lifetime Miles: 453.40
Triumph 3 Lifetime Miles: 623.70
Streak 6 Lifetime Miles: 203.90
Saucony Zealot Lifetime Miles: 143.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.006.5015.756.85219.10
Switch 3 Miles: 141.00Nike Lunar Racer Miles: 48.00Brooks Switch Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Switch 3 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
14.000.000.000.0014.00

Switch 3 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
6.506.500.000.0013.00

Out and back, ran out 45:30, back in 37:03

Nike Lunar Racer Miles: 13.00
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

Sick, no run

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

Switch 3 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
6.500.000.000.006.50

Switch 3 Miles: 6.50
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

Switch 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
5.500.000.000.005.50

Switch 3 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went to dr, got some meds. Hopefully will feel better soon.

Switch 3 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
10.000.004.000.0014.00

4 mile tempo - 20:40. 5:11, 5:11, 5:13, 5:05. Surprised me, thought I'd lost a little shape, so I was really happy to run this fast. It's actually a pr for 4 miles.

Nike Lunar Racer 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
4.000.000.000.004.00

Switch 3 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
4.000.000.000.004.00

Switch 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: L&C Invitational (3.1 Miles) 00:15:29, Place overall: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.108.10

I've let my mileage slip a little and it really showed today. I felt awesome at 15:00 5k pace but my endurance at that speed wasn't there and I died a little. Time to get back on the horse and hammer out the miles again.

This was the most aesthetically pleasing race I've ever been to. I love Portland, the college was located in a great place... it was awesome. The race started and I went through the first lap in 72 seconds... right where I wanted. The next lap went by in 70, which really surprised me. Didn't feel like I sped up that much. Tucked in behind a group of 4 that pulled me through 1600m in 4:49. Perfect.

After that, our pace slowed. I stuck with the pack through 3200m in 9:46 (4:57) and then the wheels fell off. Totally a result of being lazy in my training, but I fell to about 5:10 pace. Managed to kick a 71 sec last lap to dip under 15:30.

I'm not upset with my race effort at all, it's the preparation I feel bad about. I lost my focus a little and this was a major wake-up call for me. On a positive note, I know that 72s will be manageable once I get that endurance back.

Brooks Switch Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

First day back into full swing. Easy 6 in the morning, 7:40 pace, shaking out the race. Easy 8 in the evening, out in 28:20, back in 27:30. Feeling good.

Found out today that Bloomsday accepted my entry into the elite seeding, which means I get to start in the first group ahead of the gigantic mass of humanity that turns out for the race. I figured I was borderline, so this is excellent news.

Switch 3 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
7.000.008.000.0015.00

AM - 4 easy, 7:30ish pace

PM - 8 mile tempo. Wanted to see what it would feel like to hold 5:30 pace through 8 miles. I found out. It was difficult. 43:55 final time.

I've wheeled out 2 miles of river trail but really need to do more. I had to do 3 180s on this trip, that's just pushing it a bit for me. But a super awesome exciting fantastic run as it was. I feel pretty pumped. Tired but pumped.

Started feeling a little bit tired after about 2 miles, and the feeling remained steady through 7 miles or so. Just before that I had a little stomach cramp and my breathing became shallow, something I haven't felt in a really, really long time. Probably means I need to improve my diet and do some situps.

On a side note, I've been gradually improving my diet. This week I bought a bunch of Kool-aid packets to replace the huge amounts of Coke I've been ingesting. This is what I mean by gradual improvement.

Anyway, splits were as follows:

 5:29

 

10:58 

 5:29

 16:26

 5:28

21:57 

 5:31

27:26 

 5:29

32:57 

 5:31

 38:28

 5:31

 43:55

5:27 

Very, very happy with this run. Followed up with 40 lunges and 25 pushups.

Switch 3 Miles: 4.00Nike Lunar Racer Miles: 11.00
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

Ran out an hour, back in 1:00:26 for a long 16 mile run. I don't think I've ever done a 2 hour run, so this felt like an accomplishment. Very tiring to be on my feet that long.

Switch 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Super-easy 8 at 7:40 pace. Feeling very tired.

Switch 3 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

AM - 7:40 pace 4 miles.

PM - 8 miles, 7:00 pace. Finally feeling a little rested.

Switch 3 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
5.000.003.751.2510.00

PM 1 - After watching our guys dominate at the Hermiston Invite on a very, very windy day, I swung by Jump Off Joe hill on my way home for my run. It's been awhile and I've felt the need for some hill work, especially with Bloomsday and the Doomsday hill lingering on the horizon.

Wish I'd had a wind meter, but it felt like a steady 20mph wind in my face all the way to the base of the hill. The road takes me through a canyon that acts like a wind tunnel on windy days, so it doesn't matter which way the road turns, the wind is channeled directly down the road. Some gusts felt 30+ and fully stopped me in my tracks.

Running up the face of the hill was the easiest I've ever had it. I wish I could say it's just because I'm in better shape than ever, but I'm sure part of it had to do with the strong wind that was now at my back pushing me all the way. Regardless of the wind, it's a steep climb and my legs and lungs handled it 100% better than ever before; it can't all be because of the wind. I was worried a little about the race next week but this run eased my fears. I didn't spend too much time at the top as I felt like I was in danger of being pushed off the other side.

I tempoed from the base back to my car, which is about 3.7 miles. I forgot my watch at home, but I had the wind behind me and felt like I was literally flying. Which was perfect..... I wanted the hill climb to strengthen my legs and the downhill tempo to get some fast turnover stuff going. I must've been pushing 4:45 pace on the first-half downhill section and sub-5:00 on the rest and my halmstrings are punishing me now. It felt awesome. My stride was totally stretched out and open and there were moments I felt like I was flying. It was awesome.

Nike Lunar Racer Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM - 5 easy miles

PM - Weird night. Meant to take a short nap after work but woke up at 2 am. Went for a 10miler then went back to sleep for a couple hours before my Tuesday morning run. 

Switch 3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles. One run today, decided I'm going to taper for Bloomsday and the UW meet next week. 

Switch 3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Switch 3 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.002.5012.00

AM - 4 easy

PM - Track workout. Planned 2x1600 in 4:45 then 6-8x200m in 32. My infection came back yesterday and I couldn't hit my times today. Felt like the air I was breathing was going right through me. It took a lot of effort to hit 4:46, then I came through the 800m again in 2:25 and stopped. I needed to hit the times and this was worthless. So I finished with 8x200m in 32s.

Brooks Switch Miles: 9.50
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

Went to the doctor and got some antibiotics and allergy medicine and then slept. I hope this works fast.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
190.006.5015.756.85219.10
Switch 3 Miles: 141.00Nike Lunar Racer Miles: 48.00Brooks Switch Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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