I am one with the levee and the levee with me

WWU Twilight

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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: 29.00 Month: 235.00 Year: 2549.66
Mizuno Ekiden Lifetime Miles: 202.70
Lunaracer 3 Lifetime Miles: 506.80
Triumph 3 Lifetime Miles: 884.30
Streak 6 Lifetime Miles: 402.50
Saucony Zealot Lifetime Miles: 421.00
Boston 6 Lifetime Miles: 124.40
Flyknit Streaks Lifetime Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
267.900.004.0026.50298.40
Vapor (Red) Miles: 81.70Launch Miles: 131.90Racer ST5 Miles: 9.00Ravenna Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 easy. Connector loop with a nice pack of the team. 

Vapor (Red) 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
10.000.000.000.0010.00

10 miles, easy run around Padden. Finished off with 8xstrides.

Vapor (Red) 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
7.000.004.000.0011.00

4 mile tempo from bench through Boulevard park. 21:25, splits of 5:23, 10:42, 10:43 (no marker at the 3rd mile). I felt really good on this one, I'm hoping for good things to come.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10 easy on the Urb, the 8x100m on the turf.

Vapor (Red) Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Lake Whatcom loop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

AM - I planned to do a simple 1500m TT this morning, but it went terrible. Tanner paced me through at 65 for the first lap, but I started tightening after just one lap. 800m in 2:13, and then I got tighter and tighter and finished in 4:23. Felt awful. Did a few more 400s at 65, but I just felt really bad running that pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

80 minutes in the Chuckanuts on the rainiest morning I think I've experienced yet in Bellingham. The trail was slippery and muddy and I fell twice into large puddles. It was wonderful. Lots of hills and slowness around the trails, so I'm calling this 10 miles.

Vapor (Red) 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
12.200.000.000.0012.20

2 loops around Padden today. 1:27:00 total time.

Vapor (Red) Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.003.1013.10

Fairly simple workout on the track, 5x1k w/ 2:00 rests. Start at 10k pace and work down to 5k. 3:16, 3:14, 3:08, 3:03, 3:00. I felt really good on this one.

Vapor (Red) Miles: 9.00
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 easy out to Whatcom falls. 8x100m strides.

Vapor (Red) 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
14.200.000.000.0014.20

Longer run up in the Chuckanuts out to Lost Lake.

I got some very bad news today. Due to my health history with Crohn's disease, I petitioned the NCAA for a 6th year of eligibility, and today I finally received word that I was being denied. The logic of their explanation seems erroneous to me, and I plan to fight it if I can. By their ruling, they have effectively shortened the length of my eligibility from 5 years to 4. How do you fight the NCAA's own committee? They're supposed to be the experts in this.

I started college in '04 and tried out for XC but was cut. Then I went on an LDS mission, developed Crohn's disease in the field, and had to return home in February or '06. I tried to train when I got back, but it was hopeless. I was sick from the time I got home to Sept '07 when I had a section of my intestines surgically removed, wiping out 2 XC seasons. I tried to compete again in '08, and then left BYU in '09. Then I came to WWU where I've competed 2 seasons.

The NCAA committee is counting the seasons of '04, '08 and the 2 here at WWU as 4 seasons during which I was healthy and either could have or did compete. And so they won't grant me another, even though they acknowledge my disease was "incapacitating," in their words.

The problem with this is that they shouldn't count my '04 season against me, because I was never on the BYU team. By NCAA rules, I had 4 full seasons of competition remaining in XC when I returned from my mission. They're saying I only had 3. By NCAA rules, you have 5 years to complete 4 seasons of competition. The committee is only giving me 4 years. 

But will they listen? 

Launch Miles: 14.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy on the Urb.

Launch 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
7.000.000.002.009.00

I raced the 5k at our home meet today, but I only made it through 2 miles before stomach issues set in and I had to head for a bathroom. But all of my teammates who raced ran awesome times, 2 freshmen at 15:16, and a bunch of others under the conference qualifying mark of 15:23.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy on Railroad trail.

Launch 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 easy on the Urb.

Launch 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
6.000.000.006.0012.00

3x3200m on the track. I was hoping to start at about 10:15 and cut down to 10:00, but I bled a little time on each one and ended up with 10:14, 10:17, 10:21. Still, I'm fairly pleased with the workout since I did it alone, and it's the first serious workout I've completed so far. 

I registered for Bloomsday yesterday and got entered into the elite field, which should be a lot of fun. My training will focus on being ready for that race, and maybe I'll look for a good quality 10k in late May or early June. It would be nice to try to crack 31 this year.

Launch 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
11.000.000.000.0011.00

11 easy, Whatcom loop. My left shin is giving me some grief. I'd hoped that new shoes and lots of icing would ease its anger, but not yet.

Launch 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
9.500.000.003.5013.00

I drove out to Arroyo park and ran down the Urb to Cleator and ran up to the top. This climbs 1600 ft over 3.5 miles, and I completed it today in 27:35, considerably slower than my last run up. I headed along the Chuckanut Ridge trail back to the Lost Lake trail and then back to the truck. 

Launch 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
12.700.000.000.0012.70

2 loops around Padden + 8 x strides.

Launch Miles: 12.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12 easy on the Urb + 8 x strides.

Launch Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.003.7014.50

AM - 6 x 1k on the track between classes. I'm pretty stoked with how this workout went. It was controlled, I felt strong, and I finished feeling what I think is the "right" amount of tired. I wasn't straining at all, but it was a tough workout. I would have liked it to be a few seconds faster per rep, but my fitness is coming along.

w/ 2min rests:

3:04.5

3:03.0

3:02.5

3:01.5

(had to take a pit stop but managed to keep the rest to the targeted 2:00)

3:02.5 (not taking an active recovery made me feel sluggish at the start)

3:00.2

Average - 3:02.4

PM - 5 miles easy. Core and lots of icing. My right arch is a bit tender. Brooks discontinued my favorite shoes, so I'm trying out some different shoes and I'm having some aches and pains popping up.  

Vapor (Red) Miles: 5.00Launch 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
13.000.000.000.0013.00

13 easy through Boulevard and out the Urb. 8 x strides on the turf. I was feeling beat after yesterday and took it pretty easy. 3 days of straight sun. I'm almost getting used to it.

Launch 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
12.000.000.000.0012.00

AM - 5 easy around Cornwall.

PM - 7 easy, Connelly to bench. 

Launch Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: WWU Twilight (3.1 Miles) 00:15:25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.1012.10

I raced tonight in our home meet. I was trying to get out in 15:00 pace and see how long I could hold it. My 1k splits were as follows, as best I can remember: 3:01, 3:02 (6:03), 3:06 (9:09), 3:08 (12:17), 3:08 (15:25). Looks like I need a bit more work, but I'm not displeased with this result. I was gunning for something closer to 15:15, but I'll take it for now. It's amazing to me how long it takes me to get in shape after injury. Maybe I should work more on my diet.

I'm concerned with how I ran in the last 1k. I was mentally weak in my finish.

Also, interesting to note is that my breathing felt a lot better than my legs. This is a common theme in my training and I'm not sure what it means or how to change my training to capitalize on it. And by this I mean that my breathing was far less labored than my legs were telling me I should be. I never felt like I entered serious oxygen debt. But my legs were uncomfortable with the pace after 2k and it took a lot of effort not to slow more than I did. Something I'll have to think about.

Oh and I realized that I technically ran a PR. 15:25.48 over my previous 15:25.60. The old one was set at altitude, so I still consider it the better mark. 

Racer ST5 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 up into the Chuckanuts. Huckleberry loop.

Ravenna 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
6.000.000.003.109.10

Run 1 - Tuesday workout, 4x1k cutdowns with 2:00 rests + 5x200m with full recovery. The first 1k felt a little awkward, but I warmed into it and ended up really pleased with them. The 200s, however, felt awful. I haven't done 200m repeats in awhile, so this was a shock to the system. Another 1k in 2:55 would have felt much less painful.

1ks - 3:06, 3:02, 2:59, 2:54

200s - 31, 30, 29.5, 29.5, 29.5 

I'm pleased with how I felt. The longer repeats felt nice and controlled, and it felt good to open it up a little bit on the last one.

Ravenna 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
267.900.004.0026.50298.40
Vapor (Red) Miles: 81.70Launch Miles: 131.90Racer ST5 Miles: 9.00Ravenna Miles: 17.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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