I am one with the levee and the levee with me

Week starting Dec 23, 2018

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 ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
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
82.5510.002.004.7599.30
Saucony Zealot Miles: 18.00Triumph 3 Miles: 14.00Boston 6 Miles: 28.50Peg 35s Miles: 22.00Streak 6 Miles: 12.10Flyknit Streaks Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 recovery

Saucony Zealot 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
17.450.000.000.7518.20

AM - 12 easy including a mini-mini-workout of 6 x 200m levee sprints.

PM - 6 easy

Triumph 3 Miles: 6.00Boston 6 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
10.000.000.000.0010.00

This was my Haile G inspired Christmas 10 miler.

Peg 35s 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
6.100.002.004.0012.10

Workout. The last 2 weeks have been solid with big workouts and plenty of distance at T and MP. Since the long runs have gone well, I wanted to deviate from the well-beaten Daniels path slightly in order to hit some faster paces. Today would have been a good day for a 5k-pace workout, but experience has shown that 5k pace at 4:30am on the levee doesn't go well. So I did 6 x mile cutdowns, starting at T and working down to 5:05. I would have liked to see sub-5 on the last 2 or at least the last one, but I couldn't get there. The usual light winter breeze was there, and it impacted the even numbers. (I say "winter breeze" but it was 60°F. Winter in New Orleans.)

6 x mile (3:00 rests)

5:25 (down)

5:23 (up)

5:10 (down)

5:12 (up)

5:05 (down)

5:07 (up)

I felt pretty terrible on the warmup and first rep and thought this was going to be a blown workout. Was working up a fartlek in my mind to sub into if things went downhill, but I surprised myself on rep 3 by nailing the targeted 5:10. Then hit the targeted 5:05 on #5 and still felt decent. By the end I felt like I could hit 2 more in the 5:05-5:10 range without going to the well. I think that's perfect for this workout.

Saturday will be a long grinder. It was important to get an injection of speed today.

Streak 6 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM - 12 pretty slow. Windy morning and didn't feel great.

PM - 6 easy

Triumph 3 Miles: 8.00Peg 35s 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
12.000.000.000.0012.00

12 easy

Saucony Zealot 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
13.0010.000.000.0023.00

Big workout. 23 miles with last 10 at MP. I ran into some of the local runners and continued on with them. Their run dovetailed nicely in with mine, so I made some adjustments from the original plan to stay with them until they finished.

First 4 miles easy starting in 7:55 and dropping to 7:00. Then the 5-12 dropping from 6:50 to 6:20. At 12.5 we started MP. I started in the Bostons and hung with Rich in 5:44, 5:43, 5:41, and 5:46 (with a 180 and a goodbye). Ran to my car to swap out the Bostons for the Flyknit Streaks. The difference was night and day. Streaks are a fantastic shoe. Mile 5 was only 5:47 due to another 180 and sluggishness getting going again after the stop.

Then I settled into a comfortable pace. Surprised myself with a 5:33. Eased up just a little but still went 5:35, 5:34. I was well past mile 20 and feeling like I was hardly working. It was... surprising. I didn't intend to speed up but the next split was 5:30. Then I did speed up but only saw a drop to 5:28. 

Averaged 5:38 for 10 with the last 5 in 5:32. I'm ready to roll. I was thinking I'd be happy to break 2:30 again given the setbacks, but I'm setting my Houston goal at 2:26:xx. It would be disengenuous to say the fast miles were easy at the end of a 23 miler, but I was hardly stressed given the workload. I felt like I could continue running low-5:30s for another 10.

Boston 6 Miles: 16.50Flyknit Streaks Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.5510.002.004.7599.30
Saucony Zealot Miles: 18.00Triumph 3 Miles: 14.00Boston 6 Miles: 28.50Peg 35s Miles: 22.00Streak 6 Miles: 12.10Flyknit Streaks Miles: 6.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: