I am one with the levee and the levee with me

Week starting Nov 12, 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
66.200.000.008.3574.55
Ride 9 Miles: 27.00Launch 3 (black) Miles: 26.00Lunaracer 3 Miles: 11.00
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 mile city loop from Audobon Park, 7:15 avg. Most of the group didn't show up, but I made a new friend from the Bay Area who ran with me as part of his longer run. Nice morning for a long run.

Ride 9 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
10.000.000.000.0010.00

10 easy including 6 x 100m strides

Launch 3 (black) 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
5.000.000.000.005.00

Dropped my mother-in-law off at the airport this morning, so that nixed the morning run. Only had time for 5 with Rylie in the evening. I'll take it. Better than a zero.

Ride 9 Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.004.3511.05

7 x 1000m on the levee w/ 3:00 rests + 2 x 30s sprints (paused 30s after last 1k before 30s sprint to simulate race finish). 

Good conditions: low-60s air, 61F dew point. Light headwind on the last 3 reps.... Don't know if that explains the slowdown, but lately I've been consistently seeing a drop in pace into even a light breeze.

3:08

3:12 (fell asleep)

3:07

3:06

3:13 (big dip)

3:12

3:11

Would have liked to see the pace continue drop on the last 3, but I'm not too worried about it. 

Lunaracer 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
10.000.000.000.0010.00

10 easy. The baby slept almost all the way until my alarm went off. Uninterrupted sleep.... I've missed your warm embrace.

Launch 3 (black) 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
6.000.000.000.006.00

6 easy. Most likely all I can get in today.

Ride 9 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
12.500.000.004.0016.50

AM - 2 x 1600m (2 lap jog, 4:00-4:15 rest), 4 x 800m (1 lap jog, 2:10-2:20 rest) @ 5k pace at the City Park track. It was warm and somewhat humid; 76F air, 67F dew point.

4:56

4:51

2:25

2:25

2:29

2:28

The last couple 800s got hard and just started to touch on pain a 5k should cause. Up to that point I felt great. The fitness is coming.

PM - Added 4 easy stroller mile w/ Rylie.

Launch 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
66.200.000.008.3574.55
Ride 9 Miles: 27.00Launch 3 (black) Miles: 26.00Lunaracer 3 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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