I am one with the levee and the levee with me

Week starting Jul 30, 2017

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Location:

North Salt Lake,UT,

Member Since:

Dec 12, 2007

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

1500m - 3:59.9h (2014)

5000m - 14:53.45 (Portland Track Festival 2014)

8k XC - 25:09 (Sundodger 2011)

10k XC - 31:31 (WWU Invite 2011)

HM - 1:10:19 (Houston 2018)

Marathon - 2:28:39 (Houston 2019)

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.

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Miles:This week: 1.00 Month: 1.00 Year: 1.00
Mizuno Ekiden Lifetime Miles: 274.65
Flyknit Streaks Lifetime Miles: 419.25
Flyknit VFs Lifetime Miles: 80.50
Ride 14 Lifetime Miles: 652.85
Ride 15 Lifetime Miles: 275.80
Ride 15 X2 Lifetime Miles: 21.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.506.000.002.5080.00
Launch 3 (black) Miles: 36.00Launch 3 Miles: 25.00Ride 9 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles on the levee, 7:07 avg. Started at 7:46 and 7:21 and then stayed right around 7:00 pace. 80F w/ 72F dew point. That drop in dew point made the run bearable.

Launch 3 (black) Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Launch 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

8 x levee sprints (~40s).

Launch 3 (black) Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM - 8 easy

PM - 5 w/ Rylie

Launch 3 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

AM - 6 mile MP tempo, starting at 6:00 pace and dropping down the last 2 miles. The temps were cool! 74F/73F dew point, and it was drizzling when I left the house. It was breezy, about 10 mph sustained, but I'm happy to take it with the cooler weather. It's a rare treat in August.

There was a little lightning over the city right at first, but it was infrequent and many miles away. I hit mile 1 in 6:01 and mile 2 in 6:07. Just as I was approaching it, the bridge got struck by a flash that seemed to fill the entire sky overhead. I was at my turnaround and was happy to head the other direction. I made mile 3 in 6:08, and then things started to get crazy. First the rain hit. I was instantly soaked. The wind was in my face and I was getting lashed by the rain, and I couldn't see much. Then the lightning intensified. The thunderhead seemed to move directly overhead, and flashes were frequent and intense and CLOSE. It was surreal. I thought it wise to get to lower ground, so I ran down the levee to the adjacent road and followed that as long as possible. I missed my 4-mile split. 

I hit the end of the road and stopped. I had to either get back on the levee or try to wait out the storm, and it was a 3/4 mile stretch before I could get off the levee again. There seemed to be a break in the lightning, so I made a run for it. It seemed like no sooner had I made the decision before there was just flash after flash after flash. Up close and in my face, hardly any time between strikes and booms. Adrenaline pumping, I made it to the other end and dropped down to the road. 5:45 for mile 5. 

I could enjoy the scene a little better from lower ground, but I still kept my foot on the gas. The storm continued, but I made mile 6 in 5:35 for an average pace of 5:57. The tempo finished at my front door and I didn't bother with a cooldown and headed striaght inside. 35:42 final time.

PM - 4 easy w/ Rylie.

Launch 3 (black) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

7.5 super easy with a friend who was in town. I met him on St. Charles and we ran down the trolley tracks, did a loop of Audobon Park and ran back. I added a mile from there. First time on this run and it was pretty cool. Also first run in my new Rides -- there is no shoe I love more than these at the moment. 

Ride 9 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.001.5014.50

AM - R-pace session at City Park. 4x200m, 2x400m, 4x200, all 2:1 timed rests. 

First 4x200m: 32.8-34.1

2x400m: 66.9, 67.5

Last 4x200m: 33.2-33.8

I'm starting a gradual buildup in volume for the Saturday session. The 400s hurt a lot, and I'm looking forward to embracing more of the same. It was super muggy at 80F air/ 78F dew point. I couldn't help being amazed at how much sweat my body is capable of producing. I was running in lane 3, and by the end of the session it looked like a rain cloud had done a lap around the track.

PM - 4 easy to cap off a great week of training.

Launch 3 Miles: 4.00Launch 3 (black) 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
71.506.000.002.5080.00
Launch 3 (black) Miles: 36.00Launch 3 Miles: 25.00Ride 9 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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