I am one with the levee and the levee with me

NOTC 2-mile XC

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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: 35.00 Month: 236.60 Year: 2936.11
Mizuno Ekiden Lifetime Miles: 223.20
Lunaracer 3 Lifetime Miles: 506.80
Triumph 3 Lifetime Miles: 932.30
Streak 6 Lifetime Miles: 445.60
Saucony Zealot Lifetime Miles: 573.90
Boston 6 Lifetime Miles: 210.40
Flyknit Streaks Lifetime Miles: 24.30
Peg 35s Lifetime Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
228.6011.000.007.00246.60
Triumph 3 Miles: 68.60Saucony Zealot Miles: 97.00Lunaracer 3 Miles: 21.00Streak 6 Miles: 44.00Mizuno Ekiden Miles: 12.00Ride 10 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy. No watch, but estimating 7:15 avg.

Triumph 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
10.000.000.000.0010.00

10 in 6:49 avg.

Saucony Zealot 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
6.000.000.000.006.00

6 easy, 7:22 avg.

Triumph 3 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

12 easy in 7:08 avg. 4 x sprints.

Saucony Zealot 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
10.000.000.002.0012.00

Evening run with the local group. This workout fit better into my summer plans.

Met at the Lakefront to do hills. 3 sets of 4 x bridge with about 2:1 rests between reps, and about a mile between sets at 6:20-6:30. I'm guessing the bridge was ~300m. It rained today and knocked down the heat a little and made things bearable. 

6:53 average for the run.

Lunaracer 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
16.000.000.000.0016.00

AM - 12 miles easy. No watch, but tried to keep the pace honest. Estimating 7:15-7:20 avg after a very slow first mile.

PM - 4 very easy. Estimating 8:00 avg.

Triumph 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
5.003.000.000.008.00

Moderate run with 3 in 6:06, 6:03, 5:57. I tried for 4, but the first mile of the pickup I must have still been warming up and only came through in 6:24. The effort was equivalent to the last 3.

Added 4 strides.

Saucony Zealot 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 easy. Was aiming for a 7:00-ish pace but it turned into 7:30 avg on the nose.

Triumph 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Flew into Spokane last night. Ran the Liberty Lake loop from my bro's house. It's a big climb that beats me up. Love it. Only 13 on the watch, but it's a 1:48:00 death loop.

Saucony Zealot 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

Rest

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 moderate. Warmed into it a couple of miles and averaged 6:42. Ran a good chunk of it around 6:20-6:30. Added 6 x strides and weights.

Saucony Zealot 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
12.000.000.000.0012.00

12 easy in Cle Elum. Hopped on a canal trail to keep it flat. 7:31 avg.

Saucony Zealot 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

Came down with a stomach bug that's laid me out for the day. Hopefully will be back at it tomorrow.

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

Stomach was feeling better, but my legs still aren't under me. 8 super easy in over 8:00 avg.

Streak 6 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 easy. Took more time off than intended from being sick and traveling back to New Orleans. The heat/humidity was a brutal shock this morning after Washington, and I slogged through this one in 7:32 avg.

Streak 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
7.500.000.001.509.00

2 WU, 6 x 200m levee sprints, 2 miles steady, 6 x 200m levee sprints, steady cooldown. It was about 80F with 76F dew points this morning. The sprints felt great and I ran the steady miles in ~6:30 avg. 6:56 avg for the run.

Lunaracer 3 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

I wanted to cruise this one on the faster side of things, and maybe finish up with a few miles around marathon pace. I didn't feel great so it ended up being a middle-ish effort. 6:59 avg with the last 4 around 6:50. 

Added weights in the PM.

Streak 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
0.000.000.000.000.00

Lazy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.001.5010.00

2 sets of 6 x 200m at City Park. 200m jogs between reps, 600m jog between sets. Swampy conditions with 80F air temp and 76F dew point.

32.9, 33.2, 32.6, 32.3, 32.8, 33.0

32.5, 32.1, 32.2, 32.5, 32.8, 31.3

Avg = 32.5

Not an overly stressful workout, but I was pleased with how it went. I was expecting about a second slower per rep.

Mizuno Ekiden Miles: 4.00Saucony Zealot 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
12.600.000.000.0012.60

City loop with some of the local guys. 7:07 avg, dropping to 6:35 avg for the final 4.6. It was outrageously swampy, even by New Orleans standards. I normally make it to mile 9 or 10 before my shoes go squishy, but I didn't even make 5.

Triumph 3 Miles: 12.60
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 - 12 recovery. No watch, but estimating 7:45 or so average.

PM - Weights

Saucony Zealot 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
10.000.000.000.0010.00

10 easy, 7:24 avg.

Triumph 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: NOTC 2-mile XC (2 Miles) 00:10:27, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.002.008.00

Skipped my morning run because I'm in the middle of a head cold. It will hurt the mileage this week, but I really needed the rest.

The local track club has a 4-part 2-mile race series alternating between road and XC courses. I missed the first one. Had a lot of fun with this one tonight. It was 89°F with a 77°F dew point coupled with poor footing and a poorly marked hilly course. Time is meaningless. I had low expectations due to the cold and general lack of sharpness from base building.

The usual suspects were there. The guy I respectfully refer to as "local hero" (LH) predictably took it out hard and I hung back with a small pack of HS students. Hit the 1/2 mile mark in 2:22 and was 5 or more seconds back of LH. After a bit I passed the guys in my pack and started working up to LH.

2 seconds back at the mile (4:56). The course was only marked by a painted line. White for the first mile, bronze for the second. Very poor choice of color for the second mile as it is the color of dead grass and was practically invisible. Literally invisible for my colorblind training partner. 2nd mile used the hills in the park (woohoo!) and I moved up to LH's shoulder. Around 1.5 miles we lost the bronze line and wandered around for a bit trying to find it. Resumed chasing LH. Tried to get around him but the course was too tight. Finally got by him before the final turn and opened up full throttle. I got a jump on the sprint and thought I had him. But he creeped past my right shoulder about 30m out and took the win.

Quick takes:

- Lots of fun in this low-key race. I was happy to hang with LH since he's in decent shape and I'm in base building mode, though he clearly has a gear that I can't quite match. Will have to try to gain control of the race for the next one before we hit the hills.

- I was really pleased with my kick. I lose a lot of places in the final kick, but this was one of my better sprints. It was nice to find my top gear and see what it could do. 

- I never felt terribly uncomfortable. I thought a short race like this in the heat would be brutal, but I felt strong all the way. There's more in there. I think the increased strength from weight lifting is peeking through.

Mizuno Ekiden 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
16.000.000.000.0016.00

AM - 12 recovery. 7:53 avg. Was hoping to push the pace a little this morning, but I felt terrible after the first 2 miles and only managed 8:00+ from there. Likely a dehydration issue from last night's race. 

PM - 4 very easy. Likely 8:00 avg. Still not feeling good.

Saucony Zealot Miles: 12.00Ride 10 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
4.008.000.000.0012.00

Still wasn't feeling well and skipped the morning run. I was feeling good by evening and snuck out for a decent effort. 2 miles easy, 8 miles averaging ~6:00 (6:14, 6:01, 6:00, 6:07, 6:09, 5:51, 5:54, 5:46), + 5 x strides. Felt great. 6:24 avg for the run. 80F air, 77F dew point.

Streak 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
228.6011.000.007.00246.60
Triumph 3 Miles: 68.60Saucony Zealot Miles: 97.00Lunaracer 3 Miles: 21.00Streak 6 Miles: 44.00Mizuno Ekiden Miles: 12.00Ride 10 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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