I am one with the levee and the levee with me

Week starting Mar 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)

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
88.400.008.004.73101.13
Triumph 3 Miles: 45.00Launch 3 (Red) Miles: 33.00Lunaracer 3 Miles: 14.00Mizuno Ekiden Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery. No watch, estimating 7:30 avg.

Triumph 3 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
16.000.000.001.0017.00

AM - 12 including 8 x 200m hill sprints. Feeling fatigued/sore in the quads and glutes following Saturday's run, but in a very good way. It was hard to get going on the hill sprints, but I managed to get into a rhythm. The wind was howling today and made what was otherwise a recovery run feel burdensome. 7:39 avg pace.

PM - 5 windy stroller miles with Rylie. Despite the wind we managed a respectable 7:15 avg.

Launch 3 (Red) Miles: 17.00
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. 7:32 avg.

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
14.400.000.003.7318.13

Big-ish workout. 3 WU, 10 x 1k @ CV (2:00 rests), 4 x 200m @ mile pace as part of 3 miles back to the house.

Weather was PERFECT. Have to soak it in now while it lasts. Mid-40s with just a very slight cross wind.

3:11, 3:12, 3:10, 3:11, 3:09, 3:09, 3:08, 3:08, 3:09, 3:08

Saturday's long run has really wiped me out. My legs did not want to respond at first, and it took 4 reps before it started to feel good. Reps 5-8 felt easy, and I was thinking "Oh great, I'll really crank it up on the last 2." Then the fatigue caught up with me and "cranking it up" turned into maintaining pace. I felt very much in control, just had the muscle fatigue starting to take over.

This workout has progressed nicely:

Feb 6: 2 miles (6:10 avg), 8 x 1k (3:12 avg), 1 mile (5:55)

Feb 21: 9 x 1k (3:10.6 avg)

Mar 14: 10 x 1k (3:09.5 avg)

All on the levee, all with similar weather. I have one more scheduled in 3 weeks and hope to see similar progress.

Post-run my legs feel.... thrashed. It didn't seem like too intense of a run, but the training is accumulating. Have to be careful and listen to my body moving forward.

PM - 4 shakeout stroller miles w/ Rylie. 7:27 avg.

Lunaracer 3 Miles: 14.00Triumph 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM - 12 recovery. 7:35 avg

PM - 4 stroller miles. 7:30 avg.

Launch 3 (Red) Miles: 4.00Triumph 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

AM - 8 easy. 7:35 avg.

PM - 4 easy, no watch.

Launch 3 (Red) 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
12.000.008.000.0020.00

Big workout / long run.

3.5 miles WU; 2 x 3200m (400m jog rest); 7 miles in 7:07 avg; 2 x 3200m (400m jog rest), 1 mile CD.

It was very warm and humid this morning. Good prep for my possible marathon conditions, I suppose, but I about melted out there. Started at 66F air / 65F dew point and finished at 75F air / 68F dew point by the end.

10:27 (5:13.x/5:13.x)

10:27 (5:12/5:15)

7 miles @ 7:07 avg

10:24 (5:14/5:10)

10:29 (5:14/5:15)

This one is structured so the last 2 reps are at miles 16-19 of the run. I didn't mean to hit 5:10, but the math in my brain got fuzzy and I thought I was barely holding 5:15 pace. It about fried me for the last rep. I don't go to the well in many workouts, but the last 1600m had me dipping in just a little. I'm okay with doing that every now and then.

Also just noticed this is a weekly mileage PR. Previous best of 100.2.

Mizuno Ekiden Miles: 9.00Triumph 3 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
88.400.008.004.73101.13
Triumph 3 Miles: 45.00Launch 3 (Red) Miles: 33.00Lunaracer 3 Miles: 14.00Mizuno Ekiden Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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