I am one with the levee and the levee with me

GNAC Championship 10k

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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: 18.00 Month: 82.00 Year: 1376.06
Mizuno Ekiden Lifetime Miles: 174.20
Lunaracer 3 Lifetime Miles: 431.40
Triumph 3 Lifetime Miles: 547.70
Streak 6 Lifetime Miles: 203.90
Saucony Zealot Lifetime Miles: 48.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
106.000.002.006.20114.20
Switch 4 Miles: 98.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

I did the most amazing run today. I finally got up into the Chuckanuts and did a 14 miler out to Lost Lake and back. Despite all the amazing trails around here, I end up doing the same 3 runs over and over and over, since most of the team doesn't head up into the mountain areas during the week. 

It was beautiful! The trail climbed 800-900 feet and then followed a canyon wall for several miles before the lake. I actually stopped about .1 miles from the lake... I got 57 minutes out and started to wonder if the trail actually dipped down to the lake shore or just kept going, so I turned around. 1:50:59 total time.

I was also interested in how the hills would feel on my knee. Everything felt really good, up and down. So I hope this is a good sign. I think I'll head back there Thursday and actually go look at the lake. 

Switch 4 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
8.000.000.000.008.00

8 easy

Switch 4 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
14.000.000.000.0014.00

14 up to Lost Lake again. This time I actually made it to the lake. It was literally less than a minute from where I'd stopped before.

Switch 4 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
5.000.000.000.005.00

5 easy

Switch 4 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
11.500.000.000.0011.50

Easy run around Padden and then Morning Loop around campus.

Switch 4 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

3 mile fartlek on the Urb, 1:00 on, 1:00 off. I was targeting 5:00 pace and while it felt good to my legs, my breathing seemed a little hard. My heartrate at the end was 160. Sounds high.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy on the Urb.

Switch 4 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

We left for conference today. 3 easy in Salem.

Switch 4 Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: GNAC Championship 10k (6.2 Miles) 00:32:38, Place overall: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.006.2010.20

Conference is today and tomorrow at Western Oregon University. I raced the 10k tonight.

Me and my teammate decided to trade off leading each other every 2 laps. We started a little quicker than planned and ran 4:59ish for the first 1600m, then 10:07 at 3200m (5:08). I felt really good in the first 5k, reaching 4800m in 15:18 (5:11) and 5k in ~15:58.

Then I started to get into trouble. It was my turn to take the lead, and as I moved up, I told my teammate I was hurting, and he told me to tuck in behind. I fell off the pace a bit, and he put about 20m on me. We both died a little from that point, I started hitting 78s-81s and the gap between us didn't grow at all. Should've stayed with him.

I caught my 8k at around 26:00, meaning a painful 10:42 for those 2 16s. I rolled in the last 2k in 6:38 for a 16:40 final 5k. It wasn't pretty, but I feel more satisfaction out of this race than any others this season. And now I can put in some cross training and get my knees healthy.

Interestingly, I didn't feel my aerobic fitness was my limiting factor tonight. My breathing felt pretty good for the most part. I felt it was my legs that gave in prematurely. I think I need to do more lifting. And eat better. These are my two goals moving into summer training.

Switch 4 Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minutes in the pool today, HR right around 150.

This is my healing and recovery week. Time to get the knees in shape to handle some good mileage this summer.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minutes on the elliptical. Also had the trainer do some ultrasound and heat therapy on my old-man knees.

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

30 min on the elliptical

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

18 min on the elliptical. The school closed the gym early so I got booted. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

30 min elliptical, HR starting at 135 and finishing at 165.

Then added 2.5 on Morning Loop. Tentatively optimistic about how good my knees felt. 

Switch 4 Miles: 2.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Same as yesterday, 30 min on the elliptical and an easy 2.5 mile loop. My right knee had a slight bit of soreness afterwards, but otherwise things felt good.

Switch 4 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

45 minutes on the elliptical and 2.5 running.

Switch 4 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

45 min elliptical + 2.5 miles on the trails.

 Added a couple miles with Anthony tonight at state. Went to watch the 3200s.

Switch 4 Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

45 min elliptical + 2.5 running.

Switch 4 Miles: 2.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy to bench and back.

Switch 4 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

Saw the trainer for some heat and ultrasound. 45 minutes on the elliptical and 5 miles running. It feels sooo good to get some volume in.

Switch 4 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
7.000.000.000.007.00

7 miles easy. The track team held the "Steeple for the People" race today, an annual post-season tradition of dressing in costume and running a steeplechase.

 

Switch 4 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
106.000.002.006.20114.20
Switch 4 Miles: 98.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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