I am one with the levee and the levee with me

September 2018

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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
359.254.0011.0010.60384.85
Saucony Zealot Miles: 156.40Boston 6 Miles: 90.00Triumph 3 Miles: 54.00Streak 6 Miles: 45.10Flyknit Streaks Miles: 24.30Mizuno Ekiden Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

AM - 16 miles in 6:38 avg. Still being careful with my right leg, so I didn't lower the pace as far as I would have liked. But everything is feeling good in the leg. Despite the lack of quality and a couple of missed days, this turned out to be an okay week.

PM - 6 easy, no watch.

Saucony Zealot Miles: 16.00Boston 6 Miles: 6.00
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 recovery miles. No watch, estimating 7:45 avg.

Triumph 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
14.000.004.000.0018.00

AM - 4 x 1 mile on the levee w/ 1:00 rest. Warm/humid, typical summer weather, though temps and dew point have dropped a couple of degrees this week. I had no expectations for this since it's the first threshold workout of this cycle. I had a ~10 mph breeze out of the east that I ran into for rep #2. I didn't check splits and after rep #1, so everything from there was by feel. The wind demolished me. I ran the rest with the wind.

5:18

5:41

5:20

5:22

I'm pretty thrilled that 5:20 was the pace that I gravitated towards. If it's real and not wind-induced, then this is a great place to be at this point in the cycle. 20 weeks to Houston.

PM - 6 easy, no watch. 7:15-7:20 estimated avg.

Triumph 3 Miles: 6.00Streak 6 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
12.000.000.000.0012.00

12 recovery in 8:07 avg. Didn't plan to run so slow, but I never warmed into this one. Felt like a struggle the whole way.

Saucony Zealot 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
16.000.000.000.0016.00

AM - 10 easy, 7:44 avg. I had hill sprints on the schedule but scrapped it due to hamstring concerns. I called it "tightness" and "signs of sciatica" last Friday, but its persistence makes me think I have a minor pull. It's also become more localized to mid-hammy and not so much in the lower hip like I was feeling before. No idea how I might have strained it last week since all my running was slow, and I took Thursday off before I felt it on my Friday run. I want to push through, but at this point in training it seems prudent to take caution.

Also felt the lower right leg when I woke up. No pain during my run. Just seems like all the aches and pains are stacking up.

PM - 6 easy, I think the avg was around 7:40.

Triumph 3 Miles: 6.00Boston 6 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
13.000.000.000.0013.00

13 easy. Felt a little better this morning. No pain in lower right leg. Some twinges in left hammy/hip. I worked on it last night with the massage ball and stick. Also have been wearing a hammy wrap through the day.

Saucony Zealot 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
13.000.000.000.0013.00

13 in 7:21 avg. Hammy felt great to start, twingy in the middle miles, and great in the final miles. Progress. Pulling the plug on the 5k tomorrow, however. I think I need another week of rehab.

Boston 6 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
22.000.000.000.0022.00

AM - 16 in 7:05 avg, last 9 or so in the 6:45-6:55 range. Hamstring at 95%. Almost perfect aside from a few minor twinges.

PM - 6 easy, no watch. Started very slow and tender and warmed into it. Estimating 7:30 avg. New mileage PR of 104 for the week (previous 101).

Triumph 3 Miles: 6.00Streak 6 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
6.000.000.000.006.00

6 easy, no watch.

Boston 6 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

2 miles into my run my lower right leg flared. I stopped and streched it and massaged it and managed to hobble home. Didn't see this coming, and hopefully it will respond to treatment like it did before. On the bright side, my hammy feels 100%.

Triumph 3 Miles: 4.00
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 - I flew in to Fort Collins last night for a week long training class, so of course I reached out to Paul to do a run or two together. We met at the Timberline and Poudre trailhead and ran a brisk 7 in ~7:05 avg. It was a pleasant run in good company. 

I was worried about my leg as it was painful all through my travels yesterday. Walking down to my car this morning also brought on sharp pains. But once we got moving it was like I never had an injury. Incredible. I put ice on it back in the hotel and I've been pain free all day.

PM - Added 6 in 6:52 avg. It's incredible to run away from the oppressive air of New Orleans. I need to move to the mountains. Also, no pain again. I'm cautiously optimistic.

Saucony Zealot Miles: 7.00Boston 6 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM - 10 easy (6:58 avg) on Poudre and Timberline.

PM - 10 moderate (8:52 avg) on Devil's Backbone trail system just outside Loveland. Pace was slow due to bad footing in stretches and then running out of light towards the end. I brought my headlamp but left it in the car since I thought I'd be done before it was totally dark. Mistake. Took a spill in the last mile and cut my hand up pretty good. Beautiful run, though, and there were some stretches that were very enjoyable.

Saucony Zealot Miles: 10.00Boston 6 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
19.000.000.000.0019.00

AM - Met up with Paul again and ran the other way on Poudre. Had a nice chat about family and kids and ideas on raising kids in the modern world. 10 in 6:55 avg.

PM - Drove out to Rocky Mountain National Park and parked at the Bear Lake trailhead. I ran a big loop hitting a few of the nearby lakes. Nymph, Dream, and Emerald first, then doubled back to Haiyaha and The Loch before finishing with a loop around Bear. Gorgeous. Goind was slow, and I climbed from 9500 feet up to 10,200. Climbing + altitude + rocky trails = slow running + high heartrate. 9 miles in 10:32 average by my Garmin. I think the 1:35 on my feet was worth about 13 miles on flat lands

Saucony Zealot Miles: 10.00Boston 6 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Only managed 6 before my flight back home. No evening run. 7:34 avg.

Saucony Zealot Miles: 6.00
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 easy (7:30). Lower right leg feeling a little sore, but so far no flares. Letting it cool off after the mountain running undoubtedly stressed it pretty well. No evening run, so the week was lower volume than I'd have liked.

Saucony Zealot 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
0.000.000.000.000.00

Day off.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

12 w/ 4 @ MP (~5:58) in 80°F + 79°F dew point. Did not feel good. Trying to grind it out till the air dries up a bit. Tried out my new Flyknit Streaks with a positive impression. My right foot is still falling asleep in them, so I'll have to play with the lacing.

Flyknit Streaks 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
17.000.000.000.0017.00

AM - 13 easy, 7:20 avg.

PM - 4 easy, no watch.

Triumph 3 Miles: 4.00Saucony Zealot 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
8.300.004.000.0012.30

3 WU, 4 x 1 mile w/ 1:00 rests, 5 CD

5:23, 5:22, 5:20, 5:15 

5:20 avg

I felt decent today despite 82F/76F conditions. Best of all, the posterior tibial tendon feels just fine. 

Flyknit Streaks Miles: 12.30
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

13 in 7:08 avg. Soreness in the calves from yesterday, but otherwise felt pretty peppy.

Boston 6 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
12.000.000.000.0012.00

12 easy. Felt more sluggish and the times reflected it. Watch died before mile 10, but I was over 7:30 avg for the whole run.

Saucony Zealot 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
11.000.000.003.0014.00

5k pace workout. Kept the volume fairly low as this is my first workout at this speed, and I want to see how my lower right leg responds.

2 x (1200, 800, 400) w/ 600/400/200 jog rests.

3:45, 2:28, 74

3:46, 2:28, 72

Conditions were 75/75 to start and approaching 79/79 by the end. Still very muggy, but I felt pretty solid. I think I could have tacked on another 1200 to get to 6k of volume without going to the well. It felt great to run fast. I love 5k-pace workouts. 

Streak 6 Miles: 5.00Boston 6 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy, no watch.

Triumph 3 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.700.000.000.7516.45

AM - Mostly an easy run with 4 x 300m hill sprints thrown in early. Again trying to ease my body into faster workouts without triggering any injuries. 7:21 average for the run.

PM - 4 easy.

Saucony Zealot Miles: 12.40
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 easy, no watch. Honest pace, estimating low 7 avg.

Saucony Zealot 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
10.500.003.002.6016.10

AM - Workout. Mixed paces with 3 x mile @ threshold (1:00 rest), 3 x 3:00 @ 5k (3:00 rest), 4 x 300m hills @ mile effort (300m jog rest).

It has cooled off a few degrees, and it's making all the difference. 76°F air / 76° dew point vs. 82/78 feels pretty good. It also rained some during the workout which furthered the cooling effect.

5:23, 5:17, 5:14 for the timed portions. Everything else by feel. I think I was right around 5:00, maybe a little under, on the 3:00 fartleks. I initially wrote this portion as 3 x 1k but switched to the fartlek so that I didn't get so caught up with pace. Experience from last year says 5k pace on the levee early in the morning suffers, so I wanted to relieve the pressure of following pace and go by effort.

PM - 4 recovery, no watch.

Streak 6 Miles: 12.10
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

AM - 12 recovery in 7:55 avg. Legs didn't want to move any faster.

PM - 4 easy, no watch.

Triumph 3 Miles: 4.00Saucony Zealot 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
12.000.000.000.0012.00

AM - 8 easy, 7:16 avg. Taking the day off work, so I get to split my usually 12 into 2 runs.

PM - 4 easy

Triumph 3 Miles: 4.00Boston 6 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
15.750.000.004.2520.00

AM - 5k pace workout at City Park. 6 x 1000m (2:50-3:00 jog rests); 4:00 rest then 4 x 200m

3:07, 3:06, 3:05, 3:05, 3:02, 3:02

33.7, 33.7, 33.1, 33.3

Conditions were 76/76. Very swampy, but it feels cool to me after the worst of the summer. I felt great throughout the workout. After I finished #4 still waiting for the acid monkey to jump on my back, I decided to let loose a little on the last 2.

PM - 4 easy. Near Destin FL with the family the rest of the weekend.

Mizuno Ekiden Miles: 7.00Triumph 3 Miles: 4.00Saucony Zealot Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unscheduled day off. Cracked my kneecap on some furniture and decided to play it safe with ice and rest.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
359.254.0011.0010.60384.85
Saucony Zealot Miles: 156.40Boston 6 Miles: 90.00Triumph 3 Miles: 54.00Streak 6 Miles: 45.10Flyknit Streaks Miles: 24.30Mizuno Ekiden Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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