I am one with the levee and the levee with me

Week starting Oct 07, 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: 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
97.000.004.006.60107.60
Saucony Zealot Miles: 47.50Triumph 3 Miles: 6.00Boston 6 Miles: 22.00Streak 6 Miles: 12.00Peg 35s Miles: 12.00Mizuno Ekiden Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 steady. Met with the Power Miler group at Audobon and started with a proper old-man mile (8:21) and then dropped the pace from there. Finished in 7:03 average with the last 9 at 7:00 dropping to 6:31. Good run.

Saucony Zealot Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM - 12 recovery, 7:31 avg.

PM - 6 in 7:15.

Triumph 3 Miles: 6.00Boston 6 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy, 7:32 avg. The weather it is a'changin'. 74/73 this morning with some rain and wind. Getting better from here.

Saucony Zealot Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.002.5012.50

Mixed pace workout. 2 x 2 miles; 3 x 3:00 (3:00 rests); 4 x 300m levee sprints (slow jog back).

10:44 (5:27, 5:17)

10:43 (5:21, 5:22)

3:00 fartlek looked like ~5:00 pace on the Garmin. Levee sprints getting down to 4:30 pace.

Weather was nice. 75°F air and 73°F dew point, and overheating didn't seem to be an issue. There was a breeze out of the north (effects of Hurricane Michael), but that's the best wind direction for levee workouts as I run east-west and there's a nice wall of trees on the north side of the levee. I wanted to see paces a tick faster across the board, but with this week's volume I'm really not worried about it. It was good work all the way around.

Streak 6 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM- 12 recovery. One of my slower runs ever at 8:15 avg.

PM - 6 easy, new shoes.

Saucony Zealot Miles: 12.00Peg 35s 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
10.000.000.000.0010.00

10 very easy, 8:07 avg. I started down my usual route, but a couple of loose pit bulls made me decide to go the other way. One started running at me and I didn't want to find out if he was friendly or not. So I was up on the gravel part of the levee in the dark, and I guess my body didn't feel like running very fast. Had some 8:20s in the middle of the run, so I cut the distance from 12 to 10.

Boston 6 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.004.1022.10

AM - City Park track workout. 5 x 1000m (2:50-3:00 rests) + 4 x 400m (~2:00 rests).

3:05, 3:04, 3:02, 3:00, 2:58

67.3, 67.1, 67.8, 66.5

Finally finally finally a break in the weather! 68F + 60F dew point, and it felt sooo good. I was able to ratchet down the pace and finish the 1000s feeling like I could hit a couple more sub-3s. Mile speed is still slow, but that doesn't matter much right now.

PM - 6 recovery, 7:41 avg. This is an all-time mileage PR for the week.

Mizuno Ekiden Miles: 7.50Saucony Zealot Miles: 8.50Peg 35s Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
97.000.004.006.60107.60
Saucony Zealot Miles: 47.50Triumph 3 Miles: 6.00Boston 6 Miles: 22.00Streak 6 Miles: 12.00Peg 35s Miles: 12.00Mizuno Ekiden Miles: 7.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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