I am one with the levee and the levee with me

Week starting Mar 09, 2014

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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: 66.30 Month: 272.30 Year: 2586.96
Mizuno Ekiden Lifetime Miles: 202.70
Lunaracer 3 Lifetime Miles: 506.80
Triumph 3 Lifetime Miles: 884.30
Streak 6 Lifetime Miles: 402.50
Saucony Zealot Lifetime Miles: 433.00
Boston 6 Lifetime Miles: 137.40
Flyknit Streaks Lifetime Miles: 24.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.500.004.007.4676.96
Brooks Ghost 6 Miles: 12.00NB 1400 Miles: 9.00Ravenna 5 Miles: 26.00Launch (Blue) Miles: 23.50LunaRacer 3 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy on Galbraith with Sam and Keith. 1:30:30

Brooks Ghost 6 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
8.500.000.002.4810.98

Track day. 4 mile warmup including strides and drills. This workout was a tweak on the last couple. 4x200m, 1x800m, 4x400m, 4x200m, all at mile pace with matching distance rests (e.g. ~2:00 between 400s). I was really anticipating that 800m, but and after I got through it the rest was cake.

4x200: 33, 34, 32, 33

800m: 2:13.5 (came through in mid-65 but slowed on the second half)

4x400: 66.5, 65.8, 66.1, 64.8

4x200: 32.5, 32.5, 31.8, 31.8

I wanted to nail that 800m a little better, but technically it was dead on my current mile pace. I had a scare this weekend that maybe I'm getting sick, so I started this workout planning to drop if my body wasn't having it. But I felt fine, hopefully whatever it is doesn't progress further.

Added full core after.

On a positive note, all my aches and pains have all vanished. The shins feel good, knees are solid, the hip flexors have relaxed and my hips are showing good mobility. I had a minor bit of tightness in my left achilles today I need to keep an eye on, but my body is handling this faster training very well so far.

NB 1400 Miles: 5.00Ravenna 5 Miles: 6.00
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 around Padden. 64ish minutes for the 9.6 around Padden and then 4x100m strides. I ran this with Tanner and, as usual, the pace was faster than I really wanted. But the legs felt good considering the workout yesterday.

Launch (Blue) 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
8.500.000.003.4811.98

5k pace workout. 5600m total: 4x(800m, 400m, 200m) at 5k pace, with (60s, 30s, 30s) rests. I had beautiful warm weather with little wind and sunshine. Intervals went as follows:

Set 1: 2:25.0, 72, 36

Set 2: 2:24.5, 72, 36

Set 3: 2:25.0, 72, 35

Set 4: 2:25.8, 72, 35

I had a little mental lapse on the 4th 800, that should have been a touch faster. I was wanting to run 2:23-2:24 for all the 800s, but I seemed to slip a bit off pace on the 3rd 200m each time. But overall I think this was a great workout. I felt very relaxed through the first 3 sets, and the 4th 800m was a bit tougher, but the lactic acid hadn't built up till that point. My legs are tired, but they responded nicely thorughout the workout.

There was a pickup game of soccer going on in the infield, and I had to dodge wayward soccer balls throughout the workout. Very frustrating. I even got hit at one point, the ball hit my trail leg during the 3rd 800. I didn't fall, but the hit foot swung back and kicked my right calf pretty hard. It was sore through the rest of the workout and is very tender to the touch at the moment. I've got ice on it and am going to baby it tonight and tomorrow. Crossing my fingers there wasn't any damage done.

NB 1400 Miles: 4.00Launch (Blue) 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
10.000.000.000.0010.00

10 easy down the Urb. My calf was very sore but warmed up about 3 miles in. Seems to be a minor strain.

Ravenna 5 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
6.500.004.001.5012.00

Track workout: 2x3200 @ threshold (2:00 rests), 2x800 @ 5k pace (2:00 rests), 2x400 @ mile pace (2:00 rest).

The weather was nice again today, warm and sunny, although the wind has come up again and the homestretch was tough on the faster stuff. The threshold work was easy and I rattled off 5:15s and hit 10:30 on the nose for each.

The 800s were tougher. I went 2:26, 2:25. The 400s even worse at 67.7, 68.0. I severely underestimated how difficult it would be to pick up the pace at the end.

What excited me most is how easy 5:15 pace felt. I felt like I could run it forever.

Oh and the calf seems fine. I was ready to hold off a day on the workout if it acted up, but it didn't complain through my warmup or strides, so I went with it. It's just another sore muscle at this point.

LunaRacer 3 Miles: 6.50Launch (Blue) 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
10.000.000.000.0010.00

10 super easy around Padden.

Ravenna 5 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
65.500.004.007.4676.96
Brooks Ghost 6 Miles: 12.00NB 1400 Miles: 9.00Ravenna 5 Miles: 26.00Launch (Blue) Miles: 23.50LunaRacer 3 Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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