I am one with the levee and the levee with me

October 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)

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: 20.00 Month: 207.00 Year: 1897.66
Mizuno Ekiden Lifetime Miles: 194.70
Lunaracer 3 Lifetime Miles: 474.80
Triumph 3 Lifetime Miles: 727.30
Streak 6 Lifetime Miles: 272.90
Saucony Zealot Lifetime Miles: 240.00
Ride 10 Lifetime Miles: 15.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
276.600.0020.0012.46309.06
Ride 9 Miles: 142.00Launch 3 (black) Miles: 70.00Launch 3 Miles: 33.00Lunaracer 3 Miles: 60.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 from Audobon Park. Felt trashed.

Ride 9 Miles: 18.00
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
9.000.000.000.009.00

9 easy

Ride 9 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
10.000.005.000.0015.00

AM - 2 x 2 mile, 1 x 1 mile @ threshold; 2:00 rests.Wind was blowing 15-20, and unfortunately I was terrible against it. I have hard time gauging my effort against strong wind.

10:59 (5:33, 5:26)

12:20 (6:14, 6:06)

5:34

I felt rusty after my sick week. Just trying to get back into the training groove.

PM - 6 easy w/ Rylie.

Launch 3 Miles: 6.00Lunaracer 3 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
9.000.000.000.009.00

9 easy

Launch 3 (black) 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
12.000.005.000.0017.00

AM - Headed to the track for a planned 6 x 1600m starting at 5:15 and working down to 5:05. Had an uptick in humidity, conditions were 81F / 77F dew point. 

I got through 3 feeling great. Then I fell apart. No explanation for it. Third rep I felt like I was on track for the workout, then all of a sudden halfway through #4 I slowed. #5 I totally fell off a cliff. I didn't feel overheated. I'm a little worried something else is wrong. I cut it off at 5 and called it a day.

5:16, 5:13, 5:10, 5:18, 5:31

PM - 6 easy. Hurricane Nate was approaching and I tried to squeeze this in before things got too crazy. There was some heavy rain, wind and thunderstorms, but the weather during this run was the worst it got for us. Nate was a total non-event for New Orleans, despite the center passing so close.

Launch 3 Miles: 6.00Launch 3 (black) 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 on the levee. I'd planned to sleep in due to forecasts showing heavy weather from Hurricane Nate. Unfortunately that was not the case, and I missed the good part of the day for no reason. I wanted to get 14-16 miles, but it was high-80s by the time I got out and the humidity was brutal. I was so overheated by the end of this run, the last mile was 8:30. 7:40 average for the run.

Ride 9 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
15.000.000.000.0015.00

AM - 9 easy including 7 x strides

PM - 6 stroller miles w/ Rylie

Tightness all 6 miles and a little into the evening.

Launch 3 Miles: 6.00Launch 3 (black) 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
9.000.000.000.009.00

9 easy. 

Tightness and a little more most of the run.

Ride 9 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
10.000.005.000.0015.00

AM - I'm groaning to myself about even recording this. Not a pretty run this morning.

2 x 2 mile + 1 mile @ threshold w/ 2:00 rests was the plan. Conditions were okay (74F air/ 74F dew point).

11:06 (5:32, 5:34)

11:30 (5:37, 5:53)

5:49

Legs felt like lead. One reason I like to record conditions is so I can compare workouts. While it was obviously very humid, these are better conditions than I had most of the summer. Still waiting for the sub-70 dew points, but still. I have no explanation for feeling so poorly.

PM - 6 stroller miles w/ Rylie.

Launch 3 Miles: 6.00Lunaracer 3 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
9.000.000.000.009.00

9 easy

Launch 3 (black) 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
10.000.000.000.0010.00

10 easy

Ride 9 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
12.000.000.000.0012.00

12 easy. 7:43 avg. Still holding a 77F dew point. Supposedly it should change for good this afternoon.

Ride 9 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
8.000.000.001.009.00

9 miles including 8 x 40s levee sprint. First day in awhile that I felt decent. Helps that the dew point is down to 65F.

Launch 3 (black) 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
14.000.000.000.0014.00

AM - 8 easy, blessedly cool miles. I had to wear a shirt for the first time since February.

PM - 6 stroller miles w/ Rylie

Ride 9 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
5.000.005.000.0010.00

2 x 2 mile w/ 2:00 rest @ tempo pace, + 2 x 35s sprints. 65F air/ 56F dew point. 

10:46 (5:21, 5:25)

10:51 (5:27, 5:24)

I felt great! I would have run a 5th mile, but I had a stress test about an hour after the workout and felt the need to save a little for that. 

Launch 3 (black) Miles: 2.00Lunaracer 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
4.000.000.000.004.00

4 stroller miles w/ Rylie

Launch 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
10.000.000.000.0010.00

10 easy w/ 4 x strides.

Ride 9 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
11.000.000.004.0015.00

AM - I drove out to City Park to use the track only to find it taken over by some festival. I couldn't believe it was so packed so early in the morning. Unfortunately I had to head home and alter the workout for the levee.

I was sort of back and forth about which workout to do (was planning on 6 x 1600m @ roughly 10k pace), and was leaning towards a mixed-pace run starting with 2 miles @ threshold, then 3 x mile increasing the pace to 10k race pace. But I surprised myself on the first mile by coming through halfway in 2:37. Why not ride this pace out and see what happens? 

So I changed things around to 3 x mile (3:00 rests) + 2 x half mile (90s rest).

5:05

5:14

5:11

2:40

2:39

I closed the 1st rep in 2:28 and the 5:05 felt fairly easy, and then I felt like I wore out quickly. Conditions weren't as favorable (75F air, 72F dew point) with a 10 mph breeze. 2nd & 4th reps into the wind. Finished off with 2x35s sprints.

PM - Added 5 stroller miles w/ Rylie.

Launch 3 Miles: 5.00Lunaracer 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. Had to stay off the levee due to thunderstorms. Very heavy rain, and averaged about 7:35.

Ride 9 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
8.000.000.000.008.00

8 easy including 5xstrides.

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
6.300.000.003.7310.03

6 x 1000m on the levee w/ 3:00 rests. Set the Garmin to ding at kms and got a really good warmup in. I'm trying to improve my warmups -- seems more and more important in my old age.

Weather was fantastic. 60F air / 50F dew point. No wind (which is rare in the fall). By the time I was almost done with rep #2 the wind had crept up a bit -- maybe 5-10 mph -- but wasn't a big deal from there as I was either running crosswise or with it on reps 3-6.

3:12 3:13 3:10 3:05 3:02 2:59

I started off a little conservative, but instead of crashing in the middle like I've become accustomed, I just felt stronger and stronger. Felt like I could hit 2 more sub-3s if needed. It was an incredible feeling that I haven't found in several years. Honestly, I was worried I'd lost it for good. Cracking 3:00 for rep #6 on the levee at 5am in marathon flats and still feeling fresh was just awesome. I'm definitely still riding that endorphin rush.

I can check off one of my short-term goals: Survive the summer. It's been brutal. Not just phyically, but slogging through slow workouts really got in my head. I hope that now that good weather is here (presumably to stay!) that it's a turning point and things will naturally take off as they should.

Lunaracer 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM - 6 easy including 5 x strides

PM 2 - 6 stroller miles w/ Rylie

Ride 9 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
9.300.000.003.7313.03

Missed a couple days of training because my wife gave birth to our 2nd kid. I figure that's a good reason to miss training. I did optimistically bring my running clothes and shoes to the hospital.... but that's a laugh in retrospect. Anyway, training for the next little while will be whatever I can get. Everybody was napping this afternoon, which gave an easy opportunity to get out for a run.

6 x 1k on the levee + 2 x 200m sprints. Voodoo Fest is happening in City Park this weekend, so I figured it would be best to avoid the whole area.

It was high 50s with 15-25 mph winds. Because of the winds, I ran my warmup in such a way that I could do 5 of the reps with favorable winds and only one directly into the wind. 

3:03 3:27 3:03 3:03 3:00 2:58

The headwind on #2 was fierce. Effort level was equal or above the others, it was just that bad. The rest of the reps felt very good.

Lunaracer 3 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Snuck out again during naps and logged 16 miles on the levee -- 7:16 avg.

Ride 9 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
10.000.000.000.0010.00

10 easy

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 + 5 strides. I had a workout on the schedule today, but the body says it needs one more day of rest. And this week it doesn't matter if the workout was done Tuesday or Wednesday.

Ride 9 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
276.600.0020.0012.46309.06
Ride 9 Miles: 142.00Launch 3 (black) Miles: 70.00Launch 3 Miles: 33.00Lunaracer 3 Miles: 60.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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