I am one with the levee and the levee with me

Week starting Apr 15, 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: 20.00 Month: 207.00 Year: 1897.66
Mizuno Ekiden Lifetime Miles: 194.70
Lunaracer 3 Lifetime Miles: 474.80
Triumph 3 Lifetime Miles: 727.30
Streak 6 Lifetime Miles: 272.90
Saucony Zealot Lifetime Miles: 240.00
Ride 10 Lifetime Miles: 15.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.006.006.001.0060.00
Triumph 3 Miles: 16.00Lunaracer 3 Miles: 12.00Launch 3 (Red) Miles: 10.00Streak 6 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

8 easy + 8 x 200m levee sprints.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 stroller miles. No watch, beautiful day.

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
6.002.004.000.0012.00

4 x mile @ HMP (1:00 rests), 2 miles @ MP, 2 x 30s sprint

5:17, 5:17, 5:15, 5:12

11:21

Nice morning. Low-60s with about 100% humidity, but with the cool temps it wasn't a big deal. A light cross wind that didn't really impact me. I felt really, really good. Although MP is still an awkward feeling for me. It's right at the pace where I want to get up on my toes, but I've been teaching myself to run it more midfoot. I don't think my calves will handle 26 miles of forefoot strikes. Also MP is low enough intensity that I tend to relax too much to the point that suddenly I'm running 6:00 pace. Effort-wise it doesn't feel much different.

But enough rambling. Everything felt great this morning.

Lunaracer 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
10.000.000.000.0010.00

10 recovery, no watch.

Launch 3 (Red) 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
8.000.000.000.008.00

8 easy, no watch. 

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
6.004.002.000.0012.00

1 week to go.

3 miles warmup, 1 @ HMP, 4 @ MP, 1 @ HMP. 1:00 rests

5:10

22:36 (5:43, 5:40, 5:35, 5:38)

5:15

I've been trying to teach myself to run midfoot at MP, but I think that's a mistake. I've had a bit of quad soreness the last couple weeks, and it seems to be from trying to force my form in this way. My quads started to complain in the first 2 miles of the MP segment, and overall it was uncomfortable. I went up on my toes the last couple miles, and I went faster while working less. I'm concerned my calves won't hold up to that much pounding in the real thing, but I have a gut feeling I'm going to wear out faster if I run flat on my feet.

Streak 6 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.006.006.001.0060.00
Triumph 3 Miles: 16.00Lunaracer 3 Miles: 12.00Launch 3 (Red) Miles: 10.00Streak 6 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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