I am one with the levee and the levee with me

Week starting Dec 31, 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)

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: 24.60 Month: 200.60 Year: 1644.66
Mizuno Ekiden Lifetime Miles: 178.20
Lunaracer 3 Lifetime Miles: 462.40
Triumph 3 Lifetime Miles: 636.30
Streak 6 Lifetime Miles: 235.90
Saucony Zealot Lifetime Miles: 161.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
55.500.004.001.5061.00
Launch 3 (black) Miles: 4.00Triumph 3 Miles: 28.00Streak 6 Miles: 19.00Launch 3 (Red) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick, no run.

Looking back on the year

It's been a great year. I smashed my annual mileage PR (3079, though that doesn't count ~200 miles from Jan/Feb that I didn't log). I raced a decent more frequently. I've gotten in good enough shape that I should run a huge PR in the half at Houston. And this has all happened through work, sickness, parenthood, and the birth of my second child. Historically I've struggled with consistency whether due to injury or motivation or life events, and that's a big goal of mine moving forward through 2017 and next few years. To build a few years of work in sequence and see what happens.

There's been room for improvement. I'm running slower than I think I should be. In May, I was looking ahead at the winter season with 1:08 in mind for the half. At this point, despite the annual mileage high, I think 1:09:00-1:09:30 is a more reasonable goal. I think there are 2 things that will help me improve through 2018: 1) Continued consistency, and 2) Weight lifting. The few seasons when I was running my best, I was lifting. that needs to come back if I can fit it in.

I have a few nagging injuries that I'm largely running through. Achilles tendonitis on the left side has been ongoing for 4 years now. Nothing has fixed it. I'm also concerned I have either a sports hernia or hip labrum tear that appeared around the same time as the tendonitis and could be the instigator for it. For now, I'm planning to keep running the way things are. Could be part of the reason my performance has declined, but the pain has been manageable and I'd prefer to continue treating them the  way I have been for now.

Looking ahead to 2018

2018 is my marathon year, and I'm excited for it. I've wanted to move on to the marathon for awhile. From 2009-2010 I struggled with injury. 2011-2013 I got side-tracked by going back to school and competing collegiately (very positive experience, wouldn't change that decision). 2014 I got talked into focusing on the mile/5k and 2015 the 5k/HM (wouldn't change that decision either), though I lost all my fitness in 2015 after my daughter was born (might do that differently, though I think it was important in adjusting to parenthood and establishing a happy home). I used 2017 as a buildup to get some miles under my belt, and 2018 so far is shaping up to be the year.

I'm eyeing a late-April marathon, and after Houston I'll take a short break and start my buildup for that. I'd love to go 2:25 or faster, but we'll see how training goes. 2:25 will be my "A" goal, sub-2:30 my "B." I'd also love to do 2 more marathons in 2018, but I think the Louisiana summer may limit me to 1. It's too far out at this point, but I'd be thinking about Philly, Indianapolis, CIM, or maybe push it to Houston 2019. We'll see.

Anyway, for training I think after Houston it's time to approach 100 mpw and see what happens. Maybe more will be possible after the spring. Entering the unknown.... 

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

AM - It was 27F and blowing about 20 mph. Happy New Year. I got out for a short 6, and then started my antibiotics. This sickness has been ongoing for 8ish days and getting worse. Lodged itself in my chest and I'm worried about it developing into bronchitis.

PM - 4 easy.

Launch 3 (black) Miles: 4.00Triumph 3 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
4.500.004.000.509.00

Fitness maintenance workout. 2 x 2 mile + 4 x 30s fast. The antibiotics are doing their job and I feel 100x's better today. It was 23F and windy this morning, so I got home early for my workout at around 3:30pm when temps were 33F and the winds were down to almost nothing.

10:40 (5:22, 5:18)

10:33 (5:18, 5:15)

4 x 30s

Felt great. I'm still getting used to the Streaks. My right foot keeps falling asleep, and I'll need to figure that out before the race. Either need to loosen the lacing or go up half a size. They fit more snug than the Lunaracers, which already were a tight fit at my usual 10.5.

Streak 6 Miles: 9.00
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. Legs are a little bit sore from yesterday. It always amazes me how taking just 2 days off always leads to muscle soreness once I get back into it. It's like my body atrophies at 10x's the normal rate.

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

Triumph 3 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
9.000.000.001.0010.00

8 easy + 8 x 40s levee sprints

Streak 6 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
12.000.000.000.0012.00

12 easy

Triumph 3 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
55.500.004.001.5061.00
Launch 3 (black) Miles: 4.00Triumph 3 Miles: 28.00Streak 6 Miles: 19.00Launch 3 (Red) Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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