I am one with the levee and the levee with me

Week starting Jan 21, 2018

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Location:

North Salt Lake,UT,

Member Since:

Dec 12, 2007

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

1500m - 3:59.9h (2014)

5000m - 14:53.45 (Portland Track Festival 2014)

8k XC - 25:09 (Sundodger 2011)

10k XC - 31:31 (WWU Invite 2011)

HM - 1:10:19 (Houston 2018)

Marathon - 2:28:39 (Houston 2019)

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.

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Miles:This week: 1.00 Month: 1.00 Year: 1.00
Mizuno Ekiden Lifetime Miles: 274.65
Flyknit Streaks Lifetime Miles: 419.25
Flyknit VFs Lifetime Miles: 80.50
Ride 14 Lifetime Miles: 652.85
Ride 15 Lifetime Miles: 275.80
Ride 15 X2 Lifetime Miles: 21.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.008.006.000.0076.00
Launch 3 (Red) Miles: 28.00Triumph 3 Miles: 28.00Lunaracer 3 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 very easy. 7:50 avg. Lungs felt like my 2-year old daughter was sitting on them.

Launch 3 (Red) 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
10.000.000.000.0010.00

10 easy. 7:45 avg, felt a little better at first before absolutely tanking the last several miles. 8:31 final mile.

Triumph 3 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
12.000.000.000.0012.00

12 miles @ 7:23 avg. Aside from a few coughing breaks, I'm feeling closer to normal.

Launch 3 (Red) 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
6.000.000.000.006.00

6 w/ Rylie. 7:21 avg, not bad for pushing the stroller.

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
6.000.006.000.0012.00

6 x mile @ T pace w/ 1:00 rests + 2 x 30s fast. Perfect weather with 44°F and almost not wind. I'm still coughing a bit, but my runs have been feeling better and I figured I'm in good enough shape to try a workout.

5:18

5:21

5:21

5:20

5:19

5:18

AVG 5:19.5

I wanted to work on running more by feel, so I checked myself at halfway on the first rep and then didn't glance at the watch aside from the final split. That first rep felt a little hard (always does), but then I felt very much in control. Felt a little fatigue going into #5 and #6, but nothing beyond the fatigue I want this run to stimulate. Very happy with how it went.

I'm having some runner's knee post-Houston, so I pulled out the knee sleeve post-run. Will wear it most of the day, and maybe for a few easy runs until things feel better.

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
12.000.000.000.0012.00

AM - 8 easy. 7:18 avg, 7:42 first mile. I'm keeping a watch on my easy runs for a few weeks. I like making my easy days easy, but I think I was starting to take that to an extreme. 7:20 is fine. 7:50 should only happen on pure recovery days. I saw a lot of 7:50s in my Houston buildup. I'm not looking at it during the run, just using it afterwards to gauge my pace.

PM - 4 stroller miles w/ Rylie. Of course after the watch comment I forgot to bring it on this run. No matter. It started raining on us, so I averaged a pretty quick clip to get the little girl inside. Estimating 7:15 average.

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
8.008.000.000.0016.00

Long run at City Park. ~60F and breezy. Warmed up 6 then went into a 10-mile tempo-ish effort. A little slower than marathon pace, though honestly I'm not really sure where my marathon pace is. Since I went hard Thursday I wanted to keep this under control.

I stopped twice in the first 2 miles. Once for bathroom, then I stopped by my car to ditch the shirt and swap the Launches for my Lunaracers. I couldn't stand trying to run faster in the Launches. Doesn't feel good. The rest of the run was uneventful.

I found a great loop in City Park that's just over 3 miles and has one of the few runable hills in New Orleans. It's an overpass over the interstate. I'll take what I can get.

6:15

6:12

6:04

6:03

5:59

6:01

5:59

6:04

5:55

5:51

 

Lunaracer 3 Miles: 8.00Launch 3 (Red) 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
62.008.006.000.0076.00
Launch 3 (Red) Miles: 28.00Triumph 3 Miles: 28.00Lunaracer 3 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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