I am one with the levee and the levee with me Running Blog at FastRunningBlog.Com http://cannonball.fastrunningblog.com/ Mon, 19 Mar 2018 14:14:47 FeedCreator 1.7.2 Mon, Mar 19, 2018 http://cannonball.fastrunningblog.com/blog-03-19-2018.html <p>10 recovery + 8 x 200m hills. 7:54 avg.</p> Mon, 19 Mar 2018 06:00:00 Sun, Mar 18, 2018 http://cannonball.fastrunningblog.com/blog-03-18-2018.html <p>AM - 4 recovery</p> <p>PM - 6 recovery. No watch either run. Avg = 8:00ish.</p> Sun, 18 Mar 2018 06:00:00 Sat, Mar 17, 2018 http://cannonball.fastrunningblog.com/blog-03-17-2018.html <p>Big workout / long run.</p> <p>3.5 miles WU; 2 x 3200m (400m jog rest); 7 miles in 7:07 avg; 2 x 3200m (400m jog rest), 1 mile CD.</p> <p>It was very warm and humid this morning. Good prep for my possible marathon conditions, I suppose, but I about melted out there. Started at 66F air / 65F dew point and finished at 75F air / 68F dew point by the end.</p> <p>10:27 (5:13.x/5:13.x)</p> <p>10:27 (5:12/5:15)</p> <p>7 miles @ 7:07 avg</p> <p>10:24 (5:14/5:10)</p> <p>10:29 (5:14/5:15)</p> <p>This one is structured so the last 2 reps are at miles 16-19 of the run. I didn&#39;t mean to hit 5:10, but the math in my brain got fuzzy and I thought I was barely holding 5:15 pace. It about fried me for the last rep. I don&#39;t go to the well in many workouts, but the last 1600m had me dipping in just a little. I&#39;m okay with doing that every now and then.</p> <p>Also just noticed this is a weekly mileage PR. Previous best of 100.2.</p> Sat, 17 Mar 2018 06:00:00 Fri, Mar 16, 2018 http://cannonball.fastrunningblog.com/blog-03-16-2018.html <p>AM - 8 easy. 7:35 avg.</p> <p>PM - 4 easy, no watch.</p> Fri, 16 Mar 2018 06:00:00 Thu, Mar 15, 2018 http://cannonball.fastrunningblog.com/blog-03-15-2018.html <p>AM - 12 recovery. 7:35 avg</p> <p>PM - 4 stroller miles. 7:30 avg.</p> Thu, 15 Mar 2018 06:00:00 Wed, Mar 14, 2018 http://cannonball.fastrunningblog.com/blog-03-14-2018.html <p>Big-ish workout. 3 WU, 10 x 1k @ CV (2:00 rests), 4 x 200m @ mile pace as part of 3 miles back to the house.</p> <p>Weather was PERFECT. Have to soak it in now while it lasts. Mid-40s with just a very slight cross wind.</p> <p>3:11, 3:12, 3:10, 3:11, 3:09, 3:09, 3:08, 3:08, 3:09, 3:08</p> <p>Saturday&#39;s long run has really wiped me out. My legs did not want to respond at first, and it took 4 reps before it started to feel good. Reps 5-8 felt easy, and I was thinking &quot;Oh great, I&#39;ll really crank it up on the last 2.&quot; Then the fatigue caught up with me and &quot;cranking it up&quot; turned into maintaining pace. I felt very much in control, just had the muscle fatigue starting to take over.</p> <p>This workout has progressed nicely:</p> <p>Feb 6: 2 miles (6:10 avg), 8 x 1k (<strong>3:12 avg</strong>), 1 mile (5:55)</p> <p>Feb 21: 9 x 1k (<strong>3:10.6 avg</strong>)</p> <p>Mar 14: 10 x 1k (<strong>3:09.5 avg</strong>)</p> <p>All on the levee, all with similar weather. I have one more scheduled in 3 weeks and hope to see similar progress.</p> <p>Post-run my legs feel.... thrashed. It didn&#39;t seem like too intense of a run, but the training is accumulating. Have to be careful and listen to my body moving forward.</p> <p>PM - 4 shakeout stroller miles w/ Rylie. 7:27 avg.</p> Wed, 14 Mar 2018 06:00:00 Tue, Mar 13, 2018 http://cannonball.fastrunningblog.com/blog-03-13-2018.html <p>12 easy. 7:32 avg.</p> Tue, 13 Mar 2018 06:00:00 Mon, Mar 12, 2018 http://cannonball.fastrunningblog.com/blog-03-12-2018.html <p>AM - 12 including 8 x 200m hill sprints. Feeling fatigued/sore in the quads and glutes following Saturday&#39;s run, but in a very good way. It was hard to get going on the hill sprints, but I managed to get into a rhythm. The wind was howling today and made what was otherwise a recovery run feel burdensome. 7:39 avg pace.</p> <p>PM - 5 windy stroller miles with Rylie. Despite the wind we managed a respectable 7:15 avg.</p> Mon, 12 Mar 2018 06:00:00 Sun, Mar 11, 2018 http://cannonball.fastrunningblog.com/blog-03-11-2018.html <p>6 recovery. No watch, estimating 7:30 avg.</p> Sun, 11 Mar 2018 07:00:00 Sat, Mar 10, 2018 http://cannonball.fastrunningblog.com/blog-03-10-2018.html <p>Long run. Set a PR for longest run ever. Drove out to Audobon and did a Big City Loop, tacking on a few loops around Audobon after. I wanted to run fairly steady through 10, then pick it up a little through 18, then 4-5 miles at MP and a cool down mile at steady pace.&nbsp;</p> <p>First 10 progressed from 7:08 to 6:18, averaging 6:32.</p> <p>The next 8 averaged 6:09.</p> <p>Stopped at my car to switch to marathon flats, then 18-22 were in 5:33, 5:42, 5:42, 5:39. Finished 23 in 6:17. Averaged 6:14 for the whole thing. Aside from some chocolate on the way to Audobon, I only took water during the run&nbsp;and there was no bonk. I&#39;m happy with that.</p> <p>I started too fast on the MP section, but then 5:39-5:42&nbsp;felt decent. I have plans to work a little more at MP, because right now it feels odd. It&#39;s right at the break where I want to push my footstrike forward, so I&#39;m not sure whether to toe up or keep back on my heels. Keeping on my heels might save my calves a beating.</p> Sat, 10 Mar 2018 07:00:00 Fri, Mar 09, 2018 http://cannonball.fastrunningblog.com/blog-03-09-2018.html <p>12 easy, no watch. Estimating 7:10-7:15 avg.</p> Fri, 09 Mar 2018 07:00:00 Thu, Mar 08, 2018 http://cannonball.fastrunningblog.com/blog-03-08-2018.html <p>12 on the faster side of easy. 7:07 avg w/ 6 strides. Thought about a workout today or tomorrow, but the strides did not feel good. I think I&#39;ll just run easy till Saturday.</p> Thu, 08 Mar 2018 07:00:00 Wed, Mar 07, 2018 http://cannonball.fastrunningblog.com/blog-03-07-2018.html <p>No run. I didn&#39;t plan to take the day off, but I just felt like I needed another day off from running. Was able to sleep in after a bad night with Eli, then got off work early enough to play with the kids.&nbsp;</p> Wed, 07 Mar 2018 07:00:00 Tue, Mar 06, 2018 http://cannonball.fastrunningblog.com/blog-03-06-2018.html <p>AM - Went out for my usual 12 out-and-back, but a monster thunderstorm cut me off. Had to hop off the levee to lower ground and cut through some of the neigborhoods. Ended up at 10.6 for the run. 7:39 avg.</p> <p>PM - 4 stroller miles with Rylie. No watch.</p> Tue, 06 Mar 2018 07:00:00 Mon, Mar 05, 2018 http://cannonball.fastrunningblog.com/blog-03-05-2018.html <p>Took the day off</p> Mon, 05 Mar 2018 07:00:00 Sun, Mar 04, 2018 http://cannonball.fastrunningblog.com/blog-03-04-2018.html <p>I came into this race hoping for some guys to run with. Unfortunately, the Rock n Roll series is on a serious decline since Triathlon bought them, but last year there was a nice group in the 1:10-1:11 range, with the winner in low-1:09. With an elevation profile that looks like this:</p> <p><img alt="" src="https://i.imgur.com/tpwfnc3.png" style="width: 1200px; height: 204px;" /></p> <p>I wanted to set myself up for a potentially fast race. I was feeling fatigued from the last couple weeks and took a big taper from Thursday on. I felt really great on race day.</p> <p>Unfortunately, none of those 1:09-1:10 guys returned. Kevin Castille was on the line, and I know well enough to just let him go.&nbsp;He ran away with it in 1:05:58. Blazing fast for a solo run. I started quick to get away from the crowd, but then settled into ~5:20 pace. One guy followed me, but he dropped back after about a half mile and I was alone, and I remained alone from there.</p> <p>The weather was decent, sunny and starting in the mid-50s and warming a bit through the race. Winds were about 5 mph, and I knew that holding pace would get tough into the wind. The first 4.5 miles had a tailwind&nbsp;down St. Charles, and I went&nbsp;<strong>5:19, 5:19, 5:12, 5:17</strong>&nbsp;for the first 4. Felt great, and I was happy to bank a little time on the 1:10 mark. Hit the U-turn at Audobon Park and turned back into the wind and slowed a little. Miles 5-7 in&nbsp;<strong>5:17, 5:22, 5:23</strong>. I was feeling okay, but the pace was starting to get tough with the headwind, and I couldn&#39;t maintain it solo. Around mile 10 the course would turn towards City Park, and I knew from there the wind would be favorable. If I could reach 10 in 53:30 I&#39;d need 16:30 over the last 5k to have a shot at cracking 1:10.</p> <p>In last Saturday&#39;s long run, I tried taking some honey at 10 miles before starting the 10 miles @ MP. I got a nasty side stitch that just about derailed the run, and it resurfaced here in the second half of the race.</p> <p>Miles 8-10 cut through downtown and the French Quarter. The wind and the side stitch got to me.&nbsp;<strong>5:28, 5:28, 5:31</strong>. Clock read 53:35 at 10, and I wasn&#39;t sure I could manage a 16:25 last 5k. Figured I really needed 16:20 to be safe. I picked up the pace and reached mile 11 in&nbsp;<strong>5:25</strong>&nbsp;leaving me in more of a hole. 3rd place was a few minutes behind, I was hurting, and I eased off the gas a little.&nbsp;Mile 12 &amp; 13 slowed to&nbsp;<strong>5:30</strong> &amp; <strong>5:43</strong>.&nbsp;</p> <p>I&#39;m bummed. Not so much that I packed it in (though that doesn&#39;t feel great) but more at running the thing solo. Looking beyond this spring, I&#39;d like to make the effort to run bigger races. I&#39;m just not going to reach my goals racing solo.</p> Sun, 04 Mar 2018 07:00:00 Sat, Mar 03, 2018 http://cannonball.fastrunningblog.com/blog-03-03-2018.html <p>4 easy + 4 x 20s strides at HM pace.</p> Sat, 03 Mar 2018 07:00:00 Fri, Mar 02, 2018 http://cannonball.fastrunningblog.com/blog-03-02-2018.html <p>Day off.</p> Fri, 02 Mar 2018 07:00:00 Thu, Mar 01, 2018 http://cannonball.fastrunningblog.com/blog-03-01-2018.html <p>Recovery @ 7:50 average. Was going to go 10 but I&#39;m feeling pretty fatigued and chose to shorten it up a bit. Calves are whining.&nbsp;</p> Thu, 01 Mar 2018 07:00:00 Wed, Feb 28, 2018 http://cannonball.fastrunningblog.com/blog-02-28-2018.html <p>6 x 1 mile @ LT pace (1:00 rest) + 4 x 200m. Weather was good if a little humid. 65F air &amp; 65F dew point. There were pockets of cool dry air coming off the river that helped me feel fresher.</p> <p>5:21, 5:26, 5:10, 5:12, 5:12, 5:12</p> <p>Took a minute to find the right pace. Said a few choice words after #2 and focused on a brisk pace for #3, but was still surprised to see it go so fast. It felt really good from there. My calves started to complain from #5 on, which is residual fatigue from Saturday&#39;s long run. The rest of the week is a mini taper&nbsp;before the RnR half on Sunday.</p> Wed, 28 Feb 2018 07:00:00 Tue, Feb 27, 2018 http://cannonball.fastrunningblog.com/blog-02-27-2018.html <p>12 easy. 7:34 avg.</p> Tue, 27 Feb 2018 07:00:00 Mon, Feb 26, 2018 http://cannonball.fastrunningblog.com/blog-02-26-2018.html <p>AM - 10 easy + 8 x 200m levee sprints.</p> <p>PM - 6 easy (7:30 avg).</p> Mon, 26 Feb 2018 07:00:00 Sun, Feb 25, 2018 http://cannonball.fastrunningblog.com/blog-02-25-2018.html <p>6 recovery, 7:58 avg.</p> Sun, 25 Feb 2018 07:00:00 Sat, Feb 24, 2018 http://cannonball.fastrunningblog.com/blog-02-24-2018.html <p>10 easy + 10 @ MP, 1 CD on the levee. Warm and humid. It was 75F w/ 71F dew point by the finish. Can&#39;t say how frustrated I am that it&#39;s this humid in February. I did the first 10 as an out and back and stopped at the house to switch to flats. I tried taking some honey and water at that point as well.</p> <p>5:36, 5:36, 5:38, 5:48 (big dip &amp; headwind), 5:39 (turnaround), 5:29, 5:31 (big dip &amp; tailwind), 5:38, 5:44, 5:41</p> <p>Avg = 5:38</p> <p>The 2 5:30 miles surprised me since I didn&#39;t feel like I&#39;d sped up. I was hoping to finish a little stronger, but I think the humidity got to me. There was some headwind on the last 3, maybe 5-10 mph, and those last 3 miles were pretty tough.</p> Sat, 24 Feb 2018 07:00:00 Fri, Feb 23, 2018 http://cannonball.fastrunningblog.com/blog-02-23-2018.html <p>12 easy. Started &gt;8:00 and dropped to &lt;7:10s for the second half. 7:22 average.</p> Fri, 23 Feb 2018 07:00:00 Thu, Feb 22, 2018 http://cannonball.fastrunningblog.com/blog-02-22-2018.html <p>AM - 12 easy/recovery. Started at about 8:10 and worked down to 7:08. 7:34 avg.</p> <p>PM - 4 easy stroller miles w/ Rylie. 7:29 avg.</p> Thu, 22 Feb 2018 07:00:00 Wed, Feb 21, 2018 http://cannonball.fastrunningblog.com/blog-02-21-2018.html <p>9 x 1k w/ 2:00 rests @ CV pace +&nbsp;4 x 200m on the levee. Conditions were warm and humid, 72 F air/70F dew point. I can&#39;t believe we&#39;re&nbsp;seeing 70&deg; dew points so soon.</p> <p>3:11, 3:10, 3:09, 3:12, 3:15 (big dip), 3:11, 3:11, 3:09, 3:07</p> <p>Avg: 3:10.6</p> <p>I started a 10th but came through 400 in 80s and decided I was good for the day.</p> <p>I think I&#39;m going to send my Streak 6s back. I&#39;m probably going to lose a toenail from them being a little too short. I&#39;ve made them work to this point, but I don&#39;t trust them for a marathon.&nbsp;</p> Wed, 21 Feb 2018 07:00:00 Tue, Feb 20, 2018 http://cannonball.fastrunningblog.com/blog-02-20-2018.html <p>12 easy (7:24 avg). Had a hard time getting out the door. Just wanted to sleep!</p> Tue, 20 Feb 2018 07:00:00 Mon, Feb 19, 2018 http://cannonball.fastrunningblog.com/blog-02-19-2018.html <p>10 easy + 8 x ~200m levee sprints. Sore calves, but otherwise the hill sprints felt ok. 7:29 avg.</p> Mon, 19 Feb 2018 07:00:00