I am one with the levee and the levee with me

Week starting Oct 07, 2012

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesTyler's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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: 35.00 Month: 236.60 Year: 2936.11
Mizuno Ekiden Lifetime Miles: 223.20
Lunaracer 3 Lifetime Miles: 506.80
Triumph 3 Lifetime Miles: 932.30
Streak 6 Lifetime Miles: 445.60
Saucony Zealot Lifetime Miles: 573.90
Boston 6 Lifetime Miles: 210.40
Flyknit Streaks Lifetime Miles: 24.30
Peg 35s Lifetime Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
77.000.008.005.0090.00
Switch 4 Miles: 7.00Switch 4 (2) Miles: 29.50Switch 4 (1) Miles: 19.00Vapor (Black) Miles: 5.00Vapor (Red) Miles: 15.00
Night Sleep Time: 2.00Nap Time: 0.00Total Sleep Time: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy. I felt surprisingly good for the day after a race.

Switch 4 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 easy with Tanner and Dak up into the Chuckanuts. 6xstrides.

Switch 4 (2) Miles: 16.00
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 on the Urb. I kinda tweaked my right knee doing strides yesterday. I'm very relieved it didn't give me any problems today. Keeping my fingers crossed on staying healthy.

Switch 4 (1) 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
7.500.000.005.0012.50

5 x mile on the hilly Cornwall loop. Dylan and I had to do this after everyone else because of class, but Bill was nice enough to stay late with the course set up. Workout was as follows (2:30 rests):

5:05

5:01 (came through the uphill half in 2:30 but backed off)

4:56

4:56

4:53

I felt incredible today. I felt strong up the hill, strong on the flat, and strong on the downhill. We took a pulse after #3 (at 2:00 rest) and I was just a little over 110. I definitely felt like I could have done another mile at 4:53. I feel like I'm starting to get into that "zone" where races are just going to click. Can't wait for conference. 

Switch 4 (1) Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

12 easy around Padden and then 1.5 miles of turf running.

Switch 4 (2) Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.008.000.0014.00

Northwest fields tempo today. I wanted to do just 6 and run it at 5:20, but the coaches talked me into doing 8 a little bit slower. 

It was a bit breezy today, but nothing terrible. Despite that, I ran a new PR for 8 miles of 43:31. I love running pr's in practice. We started at 5:41, then 5:30, 5:28, 5:28, 5:26, 5:22, 5:21, 5:09 (I'll have to check later if that adds up--Bill will send out a spreadsheet and I can update it). So I ran my last 4 miles in about 21:18 if I got those splits right. Dak started ratcheting down the pace a little after halfway, but I was really surprised on that 6th mile--the drop to 5:22 wasn't noticeable. I also ran the last 800m hard, trying to simulate a good finish in a race. 2:29 w/ a 72 last 400,  hence the fast last mile.

Vapor (Black) Miles: 5.00
Night Sleep Time: 2.00Nap Time: 0.00Total Sleep Time: 2.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM - 3 miles easy

PM - 12 miles easy. 

Vapor (Red) Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
77.000.008.005.0090.00
Switch 4 Miles: 7.00Switch 4 (2) Miles: 29.50Switch 4 (1) Miles: 19.00Vapor (Black) Miles: 5.00Vapor (Red) Miles: 15.00
Night Sleep Time: 2.00Nap Time: 0.00Total Sleep Time: 2.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com