I am one with the levee and the levee with me

Week starting Mar 07, 2010

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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
71.400.006.003.1080.50
Switch 3 Miles: 65.40Nike Lunar Racer Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Usually I take today completely off but my bro wanted to go for an easy run around Green Lake so I went with him. I promised he'd go about 8:00 pace but he decided to push it around 7:00. Pretty impressive for a pole vaulter, in my opinion.

Switch 3 Miles: 3.00
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 tonight at about 6:50 pace along the river. Legs are not as after previous races, probably means I didn't push myself hard enough.

Switch 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
9.000.006.000.0015.00

AM - 3 miles easy from my apartment.

PM - 6 mile tempo. Meant to feel it out at about 5:40 pace but I felt really really good and finished in 32:33.  

Switch 3 Miles: 3.00Nike Lunar Racer 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

Single 12 mile run. Ran the same course as yesterday in 1:29:30 compared to yesterday's total time of 1:14ish.

Switch 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
10.000.000.000.0010.00

AM - Easy 3. Seeing lots of skunks lately. Threw a rock at one and it stuck its tail up at me.

PM - Easy 7. Very very tired tonight. Glad not to have to go more.

Switch 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

PM 1 - Easy 4 after work. I'll finish up later tonight. The weather is turning nastier, had a windy afternoon followed by some rain. I don't expect to have another calm workout for the next 3 months.

PM 2 - 8 miles in 55:40. 

Switch 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
13.400.000.003.1016.50

AM - First HS track meet of the year was today at Richland High so I had to go to the local middle school for my workout. My words last night proved almost prophetic, and I got to fight a 10 mph cross wind the whole time. 10mph isn't awful (I don't consider the workout blown out till it's gusting to 20mph), but it's definitely noticeable. And somehow it was blowing at such an angle that it was in my face on 3 sides of the track. Don't know how that works, but it was there.

My plan was 5x1000m in 2:55, 2:55, 2:50, 2:50, 2:50 with 3:00 rests. I wanted 3k pace at 5k volume with slightly longer rests to compensate. So in reality I ran the first 4 in 2:56 and the last one in 2:58. Not as fast as I wanted but I think it's in the ballpark, factoring in the wind. Finished the workout with 6x100m strides between 14.5 and 15.5 secs.

Afterwards I watched the 3200m and 1600m at Richland High. Some really good performances to start out the season. In fact, I can't think of a single negative... seems like everyone had good races. Our very own philerooski doubled with a 10:16/4:54. Also had a 9:42/4:40, 4:25/2:01, 4:33, and a few other sub-5s. I didn't catch the 800m, but it looks like we've got lots of good things to come this year.

PM - Finished out the week with an easy 8 miler. This is my fourth or fifth week at 80 miles and my body seems to be holding up just fine. I'm spending a lot more time stretching and icing and scraping than ever before, I'm sure this is making the difference.

Switch 3 Miles: 13.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.400.006.003.1080.50
Switch 3 Miles: 65.40Nike Lunar Racer Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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