I am one with the levee and the levee with me

Week starting Feb 11, 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)

Short-Term Running Goals:

1) Get back to racing weight

2) Survive the summer

3) 1:08 half (probably won't happen this cycle)

4) 2:27-2:28 first marathon

Long-Term Running Goals:

Find my limits

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: 322.41 Year: 581.13
NB 1400 Lifetime Miles: 352.00
Mizuno Ekiden Lifetime Miles: 144.20
Launch 3 (black) Lifetime Miles: 613.10
Ride 9 Lifetime Miles: 561.00
Lunaracer 3 Lifetime Miles: 359.40
Launch 3 (Red) Lifetime Miles: 314.10
Triumph 3 Lifetime Miles: 279.00
Streak 6 Lifetime Miles: 90.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.204.0012.001.0097.20
Triumph 3 Miles: 39.00Launch 3 (black) Miles: 10.10Launch 3 (Red) Miles: 24.10Lunaracer 3 Miles: 15.00Mizuno Ekiden Miles: 9.00
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. 7:44 average. Legs feeling okay but wanted to keep this to a jog.

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
15.100.000.001.0016.10

AM - 10 easy + 8 x ~200m levee hill sprints. Right hip was bugging me a bit and never totally loosened up. Also took awhile warming into the hill sprints, which has been typical lately. First 3 are pretend hill sprints.

PM - 4 easy. 7:33 avg. Soreness turned more into sciatic pain than anything. Stretched/massaged after.

Launch 3 (black) Miles: 4.00Launch 3 (Red) 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
14.100.000.000.0014.10

AM - 8 easy (7:18 avg). Happy Mardi Gras everyone. I'll be avoiding going anywhere besides a couple runs on the levee today.

PM - 6 easy (7:22 avg). Okay I lied. We took the kids out to the Barataria Preserve to walk among the alligators and water moccasins. It was a good way to avoid the craziness of the city.

Launch 3 (black) Miles: 6.10Triumph 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
7.004.004.000.0015.00

Big workout. Warmed up 4 miles, 8 mile progression, jogged 1/2 mile then 4 x 30s fast. Jog home.

My legs are feelings a little tired from the ramp up in mileage, but this went fairly well. I don't have some of the intermediate paces ingrained in my legs, and there was some yo-yoing while I tried to find the right groove. I started at 5:15 pace, then slowed too much to about 6:00, then mostly settled into what I wanted. 

5:39, 5:36, 5:36, 5:30, 5:37 (turnaround), 5:31, 5:27, 5:21

Avg = 5:32

Lunaracer 3 Miles: 15.00
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 8:01 avg. Little man didn't sleep well last night, which means I didn't sleep much either. It's a good thing babies are cute.

Triumph 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
12.000.000.000.0012.00

12 easy/recovery - 7:40 avg.

My registration went through for the NOLA Rock n Roll half. I'm sad this race has fallen so far recently. It wasn't that long ago that Martin Lel, Sammy Wanjiru, and Mo Farah were in the field. Still, it will be a great chance to race on a fast course. The profile is flatter than even Houston with fewer turns.

Launch 3 (Red) Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.008.000.0020.00

Big workout. 3.5 mile WU; 3 x 3200m (400m/~2:00 rests); 7 miles @ 7:10; 1 x 3200m; 1 mile CD. City Park track. Warm/humid but not terrible. 65-70F with 65-68F dew points.

This was a variation on a Daniels marathon workout. Later on I'll do 2 x 3200m at the beginning and end of a 20-miler. And further down the road it'll be 2 x 3200m to start, then 6400m continuous to finish. I've never done a workout like this, so I was a little apprehensive of the late rep.

10:33 (5:16.x/5:16.x)

10:28 (5:14/5:14)

10:25 (5:12/5:13)

7 miles @ 7:10

10:24 (5:12/5:12)

It could not have gone better, and I'm thrilled with the paces. The last 3200m ended up being miles 18 & 19 of the run, and it was a totally different sensation than the first 3 reps. I felt a little more light headed, almost like I was hyperventilating. But even though it was difficult, I had no trouble maintaining pace. 

Mizuno Ekiden Miles: 9.00Triumph 3 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
80.204.0012.001.0097.20
Triumph 3 Miles: 39.00Launch 3 (black) Miles: 10.10Launch 3 (Red) Miles: 24.10Lunaracer 3 Miles: 15.00Mizuno Ekiden Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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