I am one with the levee and the levee with me

Rock n Roll New Orleans Half

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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
62.604.000.0013.1179.71
Streak 6 Miles: 23.60Launch 3 (Red) Miles: 33.50Triumph 3 Miles: 22.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Rock n Roll New Orleans Half (13.109 Miles) 01:10:55, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.0013.1118.11

I came into this race hoping for some guys to run with. Unfortunately, the Rock n Roll series is on a serious decline since Triathlon bought them, but last year there was a nice group in the 1:10-1:11 range, with the winner in low-1:09. With an elevation profile that looks like this:

I wanted to set myself up for a potentially fast race. I was feeling fatigued from the last couple weeks and took a big taper from Thursday on. I felt really great on race day.

Unfortunately, none of those 1:09-1:10 guys returned. Kevin Castille was on the line, and I know well enough to just let him go. He ran away with it in 1:05:58. Blazing fast for a solo run. I started quick to get away from the crowd, but then settled into ~5:20 pace. One guy followed me, but he dropped back after about a half mile and I was alone, and I remained alone from there.

The weather was decent, sunny and starting in the mid-50s and warming a bit through the race. Winds were about 5 mph, and I knew that holding pace would get tough into the wind. The first 4.5 miles had a tailwind down St. Charles, and I went 5:19, 5:19, 5:12, 5:17 for the first 4. Felt great, and I was happy to bank a little time on the 1:10 mark. Hit the U-turn at Audobon Park and turned back into the wind and slowed a little. Miles 5-7 in 5:17, 5:22, 5:23. I was feeling okay, but the pace was starting to get tough with the headwind, and I couldn't maintain it solo. Around mile 10 the course would turn towards City Park, and I knew from there the wind would be favorable. If I could reach 10 in 53:30 I'd need 16:30 over the last 5k to have a shot at cracking 1:10.

In last Saturday's long run, I tried taking some honey at 10 miles before starting the 10 miles @ MP. I got a nasty side stitch that just about derailed the run, and it resurfaced here in the second half of the race.

Miles 8-10 cut through downtown and the French Quarter. The wind and the side stitch got to me. 5:28, 5:28, 5:31. Clock read 53:35 at 10, and I wasn't sure I could manage a 16:25 last 5k. Figured I really needed 16:20 to be safe. I picked up the pace and reached mile 11 in 5:25 leaving me in more of a hole. 3rd place was a few minutes behind, I was hurting, and I eased off the gas a little. Mile 12 & 13 slowed to 5:30 & 5:43

I'm bummed. Not so much that I packed it in (though that doesn't feel great) but more at running the thing solo. Looking beyond this spring, I'd like to make the effort to run bigger races. I'm just not going to reach my goals racing solo.

Streak 6 Miles: 18.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.000.0014.60

AM - Went out for my usual 12 out-and-back, but a monster thunderstorm cut me off. Had to hop off the levee to lower ground and cut through some of the neigborhoods. Ended up at 10.6 for the run. 7:39 avg.

PM - 4 stroller miles with Rylie. No watch.

Launch 3 (Red) Miles: 4.00Triumph 3 Miles: 10.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run. I didn't plan to take the day off, but I just felt like I needed another day off from running. Was able to sleep in after a bad night with Eli, then got off work early enough to play with the kids. 

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 on the faster side of easy. 7:07 avg w/ 6 strides. Thought about a workout today or tomorrow, but the strides did not feel good. I think I'll just run easy till Saturday.

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
12.000.000.000.0012.00

12 easy, no watch. Estimating 7:10-7:15 avg.

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
19.004.000.000.0023.00

Long run. Set a PR for longest run ever. Drove out to Audobon and did a Big City Loop, tacking on a few loops around Audobon after. I wanted to run fairly steady through 10, then pick it up a little through 18, then 4-5 miles at MP and a cool down mile at steady pace. 

First 10 progressed from 7:08 to 6:18, averaging 6:32.

The next 8 averaged 6:09.

Stopped at my car to switch to marathon flats, then 18-22 were in 5:33, 5:42, 5:42, 5:39. Finished 23 in 6:17. Averaged 6:14 for the whole thing. Aside from some chocolate on the way to Audobon, I only took water during the run and there was no bonk. I'm happy with that.

I started too fast on the MP section, but then 5:39-5:42 felt decent. I have plans to work a little more at MP, because right now it feels odd. It's right at the break where I want to push my footstrike forward, so I'm not sure whether to toe up or keep back on my heels. Keeping on my heels might save my calves a beating.

Launch 3 (Red) Miles: 17.50Streak 6 Miles: 5.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.604.000.0013.1179.71
Streak 6 Miles: 23.60Launch 3 (Red) Miles: 33.50Triumph 3 Miles: 22.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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