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June 2017

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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)

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: 32.50 Month: 271.50 Year: 1258.56
NB 1400 Lifetime Miles: 352.00
Mizuno Ekiden Lifetime Miles: 135.20
Launch 3 Lifetime Miles: 528.00
Launch 3 (black) Lifetime Miles: 113.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
265.500.002.004.00271.50
Launch 3 Miles: 126.00Ride 7 Yellow Miles: 19.00Launch 3 (black) Miles: 113.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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
11.000.000.000.0011.00

AM - 7 easy

PM - 4 easy w/ Rylie

Ride 7 Yellow Miles: 11.00
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

12 on the levee + core. About 7:15 pace.

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
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
13.000.000.000.0013.00

AM - 8 easy. I was trying to squeeze my Rides to 700 miles, but getting them soaked last weekend seemed to be the final straw. They feel flat and my knees are getting sore. I'm jealous of runners that can get 2000 miles from a pair.

PM - 5 easy + core. New shoes. 

Launch 3 (black) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - 8 easy

PM - 5 easy

Launch 3 Miles: 13.00
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 (black) 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
14.000.000.000.0014.00

14 on the levee. Tough conditions with a high dew point.

Launch 3 (black) 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
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
9.000.000.001.0010.00

8 miles easy + 8 x 200m levee sprints (200m ish)

Chest tightness 3.5 miles, lasting a mile or 2. 77F/75 dew point

Launch 3 (black) 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.

Chest tightness @ 7 miles for a few minutes. 78F/75 dew point.

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. No tightness (80F/76DP)

Launch 3 (black) 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. A bit of tightness in the last half mile.

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
13.000.000.001.0014.00

AM - 9 easy + 8x35s sprints

No tightness (75F/69DP)

 

PM - 4 easy

Launch 3 (black) 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
16.000.000.000.0016.00

16 miles, no watch. Estimating 7:30 avg.

A little tightness around 12.5 that lasted a few minutes. 79F/75DP

Launch 3 Miles: 16.00
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.

Tightness at 6.5 lasting about a minute. 75/74

Launch 3 (black) 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 easy. Tropical Storm Cindy is moving in, but doesn't look like it should be too bad. Winds had just picked up before my run (maybe 20-30 mph) and I got soaked. Should be about the same for the next few days.

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
7.000.000.001.008.00

6 easy + 8x200m levee sprints. 

No rain and not much wind. 

Launch 3 (black) 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
12.000.000.000.0012.00

AM - 8 easy. 7:22 avg.

PM - 4 easy. 7:15 avg.

Launch 3 (black) 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
13.000.002.001.0016.00

AM - Headed to City Park for a brief session on the track. Conditions were 82 F / 78 dew point -- that's about as bad as it gets at 6 am. 

I'm trying to figure out my training plan. I'm not going to race until October because conditions are so terrible. And I want to run well in April. So that's a long period of time for one long training cycle... but I'm concerned it's too humid to handle any serious workouts for the next 3 months.

So I'm going to experiment a little with various workouts in the coming weeks and see how they feel. I've adapted to some extent to the humidity, but you can really only adapt so far. Today I wanted to try a little threshold pace and mile pace. Ideally I'd like to just spend the next 3 months doing mostly those types of workouts, race a little bit in October-November, then do a really good buildup into the spring.

The plan was 2-3 x 1600m @ 5:30 goal pace with 1:00 rest, then 8 x 200m with plenty of rest.

I went 5:25 and 5:28 and felt pretty bad. I even increased the rest to 2:00. I guess there's nothing like long intervals to overheat, and increasing rests doesn't do much to dissipate that heat. 

I took 3:00 and then jumped into the 200s. They went 33.7, 33.7, 34.5, 33.7, 37.5, 35, 35, 35.

I took a little extra rest after #4 to try to cool down. Bad idea. All that happened is I stood on the track in the still air and got hotter and hotter... so that didn't work out. #5 was 37.5 because I was so hot. But like a car with a bad radiator fan, just moving fast helped cool me down.

Threshold workouts might still work out, but I'm thinking I'll shorten the reps to 800-1200m, slow them down a little, and increase the moving rest.

AM 2 - I won't have time to run this afternoon, so I took a few hours rest and went out for a super-easy 4 miler with Rylie. No watch, but estimating 8:00 pace. Very, very hot.

Launch 3 Miles: 7.00Launch 3 (black) Miles: 4.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

I'd planned on a 16 miler, but around 10 miles in I started to get dizzy and by 11 was starting to worry I'd collapse. I was just over a mile from home so I stopped for a minute and turned around. Conditions were more favorable this morning (75/75) and I didn't feel like I was overheating, so I'm not entirely sure what the issue was. My weight after my 2nd run yesterday showed I was about a gallon of water light, so I supposed I hadn't hydrated well enough in the meantime.

Launch 3 (black) Miles: 12.50
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. I walked outside to find the dew point had dropped under 70 and about cried.

PM - 4 easy.

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

Launch 3 (black) 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
265.500.002.004.00271.50
Launch 3 Miles: 126.00Ride 7 Yellow Miles: 19.00Launch 3 (black) Miles: 113.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
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