I am one with the levee and the levee with me

November 2008

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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: 221.60 Year: 2921.11
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: 561.90
Boston 6 Lifetime Miles: 210.40
Flyknit Streaks Lifetime Miles: 24.30
Peg 35s Lifetime Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
202.620.0014.886.50224.00
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

Ran down 8th N and the river trail. I feel alright today, I can tell my legs are a little tired. I'm thinking I won't up the mileage much next week. Total time 1:26:24.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.500.0012.00

AM - Ran at Sasha's house - Derek paced us for 2.5 miles of 5:30 pace. I felt rusty through the first mile (5:28), then okay for the second, and started to fade a little in the last half. I managed to keep pace, but it was tempting to fall off. 13:41 final time, it feels good to get some faster paces in.

I spoke with Coach Eyestone this morning to get an idea of what I need to do to make the track team. They have the first tryout on December 11, I believe, so he recommended starting some track workouts now. That gives me 5 weeks. If I bump up the mileage to 65-70, get a few good tempos, some good mile repeat sessions, and maybe a few quarter sessions, I should be in pretty decent shape. The goal will be to run 8:50 for the 3k.

8:50 would set me up for low 8:40s in January, and with any luck that would be enough to get myself on the team.

PM - Added an easy 4 later tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

AM - Ran for an hour at about 7:15 pace. I'm so happy to run through snow again, my how I'd missed that. I felt a little tired from yesterday's tempo.... wish I could be back in good shape right now. I'm planning a mile repeat session for either tomorrow or Friday and am feeling a little bit of anxiety about it. It seems like the first workouts are the most painful.

PM - Added the usual 4 tonight.

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 miles late tonight.... 1:14:27 total time. Decided to give myself another day of rest to do the workout tomorrow. It's late. I'm tired. I'll report back tomorrow when I get a chance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.004.0012.20

PM - Well, this workout went better than expected. I went to the indoor track tonight for a 4xmile workout, expecting to hit maybe 5:05-5:10 pace.

After I warmed up, I got to work and ran the first one in 5:07. It felt very easy. I messed up the pace on a couple of middle laps, but 3 of the 5 laps were at 5:00 pace, so I went for that on the second one.

#2 was a little bit tougher, but I hit the line in 5:00, running fairly even splits and feeling relaxed the whole way.

#3 I could start to feel the legs gunking up (that's the technical term for it) but was able to hit 5:00 again. It was harder than #2 and I thought I'd stop there, but I took a little bit of extra rest before #4 and gave it a go.

#4 was difficult after lap 1, but still, I felt fairly relaxed through 3 laps of it. I fell off pace on lap 4 (53 seconds, or just under 80 second quarter pace) but gave it a little kick over the final lap and finished in 5:00.

Overall, a difficult run, 5:00 is probably a little bit faster than my 5k pace. But this was much better than I expected. I feel a little more comfortable about the 8:50 3k I told Eyestone I am going to run in December.

1 - 5:07 (4:00 rest)

2 - 5:00 (4:00 rest)

3 - 5:00 (5:00 rest)

4 - 5:00

To put this in perspective, I ran a 4x1600m workout a little before my 5k pr in 4:52, 4:57, 4:50, 4:50 (I think, I'm too lazy to actually look it up) with consistent 4:00 rests. In mile terms it would look more like 4:54, 4:59, 4:52, 4:52.... obviously I'm not there now, but I'm closer than I expected.

Later PM - Added the usual 4, very easy. The legs are pretty sore, I'm getting a little heat in the Achilles, I'll slap some ice on it tonight.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM - Ran at Sasha's house this morning with Jeff, Julie, and Michelle. Paced Julie for a few mile repeats. I was going to do 14 this morning, but I'm feeling extremely tired so I will finish the last few miles later today.

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

Weak, I know, only 5 today. I took it easy, I'm still feeling a good deal of soreness. Probably close to 8:00 overall pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.005.000.0013.00

AM - Met at Sasha's house this morning for a 5-mile tempo. The trail was a little mushy this morning with the leaves and the rain, but after about a 2.5 mile warmup Sasha and I started out.

The first two miles went by in 5:30 and I was mildly uncomfortable, my legs are a little sore still. But by the turnaround I was feeling pretty good, and I was thinking we could cover the last half significantly under 5:30 pace. So I was a little surprised to see mile 3 go by in 5:37.

We went through mile 4 in 5:33-5:34 and I was feeling great up to just after the 4-mile mark. Just afterwards, I started to hurt and couldn't accelerate at all. Sasha started to pull away and I let him. I slowed to 5:40 pace and pushed the last quarter in 1:23 for a 5:38 final mile. Total time - 27:48, 5:33.6 pace.

This was very revealing of my training so far. I was hoping for a worst-case 5:30 average, but I'm satisfied with this run. I've still got plenty of time to bring my times down.... I'm in a decent position for this time of the year.

Mile 1 - 5:30

Mile 2 - 5:30 (11:00)

Mile 3 - 5:37 (16:37, 180 turnaround)

Mile 4 - 5:33 (22:10, Sasha said 5:34 and 22:11 here)

Mile 5 - 5:38 (27:48)

 

PM - Added an easy 4 this evening feeling very tired. I averaged about 8:00 pace.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM - Had time for a short 4 miles this morning, again feeling very tired. I didn't know my calves could be this sore... it's amazing. Again, about 8:00 pace.

PM - Added about 59:00 with my brother. We averaged just under 8:00 pace, and since this was my brother's third run in 2 weeks, I was impressed.  

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - Got myself up for an easy 7 down the river trail. My calves are still extremely sore, it's probably time to bust out the rolling pin. 7:20 pace, more or less.

PM - added an easy 4.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Injured the calf during the mile repeats last week. Shouldn't use spikes anymore....

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I went to do my track workout on Friday, and discovered that the soreness in my left calf has turned itself into an injury. I got through one lap at 3:00 1k pace and had to stop.

I've been icing it like crazy, and it is doing better today. I might try a short run this evening.

 

PM - Ran a very easy 4 miles.... absolutely no pain in the calf. There is a little bit of stiffness, but this did not get worse during or after the run. A very good sign.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - After icing through the night, the calf still felt good this morning. I can't detect any pain or sign that the injury is lingering, other than a slight stiffness in that part of the calf that was hurt. It's been a few hours since the run, I didn't have a chance to ice afterwards, and there is still no sign of the injury. I'm about 80% confident that I'm going to be fine.

 I'll listen to how I feel, but I'll probably add a second run tonight. I believe I can get my mileage back up this week. I've only missed 3 days of running... that's not too bad.
 

PM - Added 6 easy miles... things still feel good. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - Ran 7 this morning, average pace about 7:00. 

 PM - Added an easy 4 tonight. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - Easy 4 this morning. At rest paces, I can't detect any injury before, during, or after the run. I haven't tried anything more uptempo, but I'm very optimistic.

 

PM - Added an easy 7 tonight at about 7:10 pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.003.690.0014.00

1st run - I got out to the 5-mile tempo course for a tempo run this afternoon, and things went pretty well.

I took Phoenix's advice to run 20 minutes and maybe pick up the pace towards the end. I warmed up 2 miles and got into it. The first mile I had a hard time judging my pace, and I was all over the place. I bounced between 1:20 and 1:25 for the quarters, reaching the first mile in 5:31. At that point I tried to relax my stride and the quarters started rolling more consistently, and I felt much better.

I reached 2 miles in 10:59 and the turnaround in 13:43, then let the pace open up a bit over the next mile. I got up on my forefeet to test the calf, and it felt fine then and feels fine now. Good news. I can't remember the splits too well, but I reached 3 miles in 16:22 and 3.5 in 18:58. At that point I eased up a bit and coasted the final minute at 5:30 pace. It felt like coasting, anyway.

So that means that last mile was 5:15, with the final 800m in 2:36.

I felt comfortable at 5:30 pace, which is good. 5:15 was pushing me into tougher territory, but I felt like I could have finished the 5-mile course at that pace with a moderately hard effort.

Splits:

Mile 1 - 5:31

Mile 2 - 10:59 (5:28)

2.5 miles - 13:43 (2:44, turnaround)

3.0 miles - 16:22 (2:39)

3.5 miles - 18:58 (2:36)

3.6875 miles - 20:00 (1:02 = 5:30 pace)

Average pace - 5:25.4

 

PM - Added an easy 5.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - Easy 4 miler down the State Street stretch. Beautiful morning.

PM - Added an easy 7 this evening. I headed out around 7:00 pace, but came back a little quicker.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.002.5013.50

AM - Sasha called me up last night and invited me to do some quarters with him this morning. He wanted to do them in 69-70 seconds, which is close to my goal 3k pace, so I figured I could make a good 3k workout of it. 

We did 5 together with about 1:30 - 1:50 rests between in 70, 70, 69, 69, 69. I did a 6th with the same rest in 70.

Then I took 2:00 rest and did the last 4 with 1:00 rest and tried to hit consistent 70s. #7 and 8 were okay, (70.2, 70.2), but 9 and 10 became difficult (71.1, 70.8). I think 2 more were possible, but I didn't want to totally kill myself.

Doing this on the trail in flats felt much gentler than on the track, although Sasha mentioned afterwards that quarters on the trail tend to be slower than the track. At least distance-wise, a 70 second 440 yards on the trail would be about .4 seconds longer than a 400m on the track. But the trail may add a little time in addition to that. I don't know. It would be cool if that is true.

Anyway, I'm pleased with the workout. I think I get so used to tempo and 5k pace that breaking into the faster paces is a good idea. I felt a little sluggish, and the rapid burn from the faster paces feels rather foreign at the moment.

I was thinking about my training in high school, and it's interesting that due to all the short, fast-pace workouts, I developed my top-end speed better than I have now. But now, because I do a lot more miles and tempo runs and mile repeats and such, my aerobic capacity is much higher and I can maintain faster paces much longer than ever in high school.

My 400m pr (55.3) was in a 4x400 relay in high school, after I'd run the 1600m and 800m that day. I think fresh I'd have been low 54s. I don't know if I could do that today. My 1600m pr has only improved 4 seconds since then, while my 5k has dropped over a minute, if you count the altitude conversion. Last season I never got around to doing any pure speed workouts, and I'm thinking that a few of those would go a long ways to bring my times down more. 

Anyway, just thinking out loud. It was a fun morning.

 

PM - Added an easy 3 tonight. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - Easy 3 this morning before work. Yeah, work. Student life is wonderful.

PM - Added an easy 7. 

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

AM - 7 easy miles.

PM - 3 more easy miles. 

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

AM - 3 easy miles this morning. I am extremely sore from playing football with my family yesterday. I guess I can count it as a good number of strides. I'm debating on what to do tomorrow for my workout - add to the soreness with a speed workout or relax with a tempo run or mile repeats? I've got 3 or 4 more workouts before the first race.... I'm leaning more towards the speed right now. 

PM - I was with family til late, so I skipped this run. I figured I've got a good number of miles for the week, it might do my legs good to skip this one. Maybe I'm just rationalizing, but the rest and relaxation was appreciated. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.003.690.0014.00

1st run - I was feeling a little twinge in the right calf, this time, and opted for the tempo run. I ran the same tempo as last week, this time covering the same distance in 20:04. Four seconds slower than last week, but I didn't hammer the last mile like last week.

I warmed up 2 miles and jumped into the tempo. The first quarter rolled by in 79 seconds and I felt great, I thought maybe I was about to have a breakthrough run. The mile went by in 5:21, and it felt incredibly good. After the first mile, though, I slowed to 5:30 pace and maintained it through the rest of the run.

I reached the turnaround in 13:37 and 3 miles in 16:21. I sprinted a little in the final 10 seconds to test my speed, was pleased to find that it was there, and stopped the clock at 20:04.

It's interesting to me that the first mile felt so comfortable for the first mile, but it didn't stay that way. It just felt uncomfortable after awhile. Not painful, just uncomfortable.

Here are the splits:

1 mile: 5:21

2 mile: 10:51 (5:31)

2.5: 13:37 (2:46, turnaround)

3: 16:21 (2:44)

3.5: 19:06 (2:45)

3.69 20:04 (:58, 5:09 pace)

Avg pace: 5:26.29

 

2nd run: Added an easy 7 late tonight. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
202.620.0014.886.50224.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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