I am one with the levee and the levee with me

Week starting Feb 04, 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: 0.00 Month: 125.00 Year: 1569.06
Mizuno Ekiden Lifetime Miles: 174.20
Lunaracer 3 Lifetime Miles: 453.40
Triumph 3 Lifetime Miles: 623.70
Streak 6 Lifetime Miles: 203.90
Saucony Zealot Lifetime Miles: 143.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.000.0011.000.0090.00
Triumph 3 Miles: 20.00Launch 3 (Red) Miles: 40.00Lunaracer 3 Miles: 26.50Launch 3 (black) Miles: 3.50
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 easy -- 7:13 avg. It's about 70F this afternoon. Messes with my system to go from 30s to 70s so frequently.

Triumph 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
12.000.000.000.0012.00

12 easy (7:19 avg) including 8 x ~100m strides.

Right knee is still sore (intermittently), so I slapped the knee sleeve on after the run. It doesn't feel like it's going to blow up or get worse. Just another sore spot to deal with. My bigger concern is still my hips. They are sore. Primarily the right side. It has very little effect on my running, but it seems like I'm feeling a deep ache more and more after runs.

Launch 3 (Red) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.005.000.0014.30

Big workout. I shamelessly borrowed this one straight out of Paul Petersen's playbook because I thought it would fit really well into my schedule. Weather was nice this morning. 62F (61 dew point) and a light wind.

3 warmup, 2 uptempo, 8x1k @ CV (2:00 rests), 1 uptempo, 1.5 cooldown

Ran the first 2 uptempo in 6:06 & 6:13. Had a pit stop before starting the k's.

1k's:

3:12

3:11

3:15

3:15 (big dip)

3:10

3:13

3:09

3:10

Avg = 3:11.9

Jogged a few minutes before running 1 mile uptempo in 5:55.

I liked this workout. I'd like to work a little more of Tinman's CV into my schedule. I'm left with a really satisfying fatigue in my body.

Lunaracer 3 Miles: 14.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

AM - 12 very easy miles. 7:38 avg.

PM - 3.5 easy - 7:35 avg. Legs are pretty tired from yesterday. Needed some slower miles today.

Launch 3 (black) Miles: 3.50Triumph 3 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
10.000.000.000.0010.00

10 easy. Starting slow and finishing right around 7:00 pace. 7:21 average. I had 12 on the schedule but my legs are feeling a little tired. 

Launch 3 (Red) 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
6.200.006.000.0012.20

Medium workout. I had more planned, but my body is telling me not to get overenthusiastic. I'm trying to listen. 

Warmed up 3, went through my strides and drills while staring down the creeper parked on the levee. He eventually drove away. I won. Then 3 x 2 miles w/ 2:00 rests.

10:41 (5:20, 5:21)

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

10:38 (5:22, 5:16)

Then 4 x 30s fast.

I felt pretty sluggish the first 4 miles, then things clicked on the last 2. Glad I listened to my legs and didn't do more, though. This has been a big week. Weather was nice with 60F and low winds. 

Lunaracer 3 Miles: 12.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 on the levee. 6:50 average. Wanted to hit Audobon and do a big city loop, but it's Mardi Gras. Running through the French Quarter and driving through town, even early in the morning, sounded like a bad idea.

After an 8:08 first mile, I settled into a decent pace. I expected to be pretty beat after the last week, but I actually felt good. After 4 miles I decided to relax and let the pace come, and I started working down from 6:55 to 6:30 at the end. Wanted to keep it in the easy zone. No crash, which is a nice sign.

Launch 3 (Red) 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
79.000.0011.000.0090.00
Triumph 3 Miles: 20.00Launch 3 (Red) Miles: 40.00Lunaracer 3 Miles: 26.50Launch 3 (black) Miles: 3.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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