I am one with the levee and the levee with me

Week starting Nov 26, 2017

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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)

Short-Term Running Goals:

1) Get back to racing weight

2) Survive the summer

3) 1:08 half (probably won't happen this cycle)

4) 2:27-2:28 first marathon

Long-Term Running Goals:

Find my limits

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: 0.00 Month: 322.41 Year: 581.13
NB 1400 Lifetime Miles: 352.00
Mizuno Ekiden Lifetime Miles: 144.20
Launch 3 (black) Lifetime Miles: 613.10
Ride 9 Lifetime Miles: 561.00
Lunaracer 3 Lifetime Miles: 359.40
Launch 3 (Red) Lifetime Miles: 314.10
Triumph 3 Lifetime Miles: 279.00
Streak 6 Lifetime Miles: 90.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.000.007.004.0082.00
Ride 9 Miles: 34.50Launch 3 (Red) Miles: 23.00Lunaracer 3 Miles: 12.50Launch 3 (black) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

Big city loop with some of the Power Milers. 6:55 average. Took the first mile to loosen up (7:45) then dropped to 7:15 for 2-6. Miles 7-16 were about 6:50 working down to 6:35. 

Ride 9 Miles: 16.50
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 very easy. No watch, but somewhere around 7:45-8:00 pace. Legs are feeling pretty tired.

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
10.000.000.000.0010.00

10 easy. No watch but a much quicker pace than yesterday. ~7:15 estimate.

Ride 9 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
5.500.007.000.0012.50

3-2-1-1 mile ladder w/ 3/2/1 min rests.

16:04 (5:21, 5:21, 5:22) -- big dip mile 3

10:46 (5:22, 5:24) -- big dip mile 1

5:18

5:19

Weather was really nice, if a little warmer and more humid. 62F air / 62F dew point. No wind.

Felt really smooth. My calves started to complain in the middle of mile 6, but otherwise no distress.

Lunaracer 3 Miles: 12.50
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 very easy. I took the day off work for a certain GI procedure, and I took the post-procedure run this afternoon very gingerly.

Launch 3 (Red) 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
14.000.000.000.0014.00

AM - 8 easy including 6 x 15s strides.

PM - 6 easy

Launch 3 (black) Miles: 6.00Ride 9 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
7.000.000.004.0011.00

3 x 1600m (2 lap jog, 4:10-4:25 rest), 2 x 800m (1 lap jog, 2:10 rest)

4:57

4:55

4:53

2:25

2:23

Not the sharpest workout. Tired legs. But the work is done. I need to practice kicking, so I sprinted the last 200m of the final 800m. I clocked 34s for that 200m.... plenty of room for improvement there.

Launch 3 (Red) Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.000.007.004.0082.00
Ride 9 Miles: 34.50Launch 3 (Red) Miles: 23.00Lunaracer 3 Miles: 12.50Launch 3 (black) Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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