I am one with the levee and the levee with me Running Blog at FastRunningBlog.Com http://cannonball.fastrunningblog.com/ Sun, 22 Jul 2018 21:55:34 FeedCreator 1.7.2 Wed, Jul 18, 2018 http://cannonball.fastrunningblog.com/blog-07-18-2018.html <p>12 easy, 7:32 avg.</p> Wed, 18 Jul 2018 06:00:00 Tue, Jul 17, 2018 http://cannonball.fastrunningblog.com/blog-07-17-2018.html <p>AM - Hill sprints day. 3 mile warmup, 8x200m levee sprints, 3 miles steady (~6:25 avg), 8x200m levee sprints, 2 mile steady cooldown (~6:25 avg). 6:56 avg for the run.</p> <p>PM - 6 easy, 6:59 avg</p> Tue, 17 Jul 2018 06:00:00 Mon, Jul 16, 2018 http://cannonball.fastrunningblog.com/blog-07-16-2018.html <p>12 easy, 7:30 avg.</p> Mon, 16 Jul 2018 06:00:00 Sun, Jul 15, 2018 http://cannonball.fastrunningblog.com/blog-07-15-2018.html <p>8 easy, no watch.</p> Sun, 15 Jul 2018 06:00:00 Sat, Jul 14, 2018 http://cannonball.fastrunningblog.com/blog-07-14-2018.html <p>AM - City Park run. Warmed up 3, then 6 in 5:59&nbsp;avg (6:03, 6:01, 6:03, 6:01, 5:53, 5:50). 1 mile easy, then 2 sets of 4 x 200m on the track with 600m between sets. Was a little sluggish, but got going eventually.</p> <p>34.2, 34.3, 33.0, 33.0</p> <p>32.6, 32.2, 32.8, 32.2</p> <p>14 miles for the morning.</p> <p>PM - 6 easy. 7:12 avg.</p> Sat, 14 Jul 2018 06:00:00 Fri, Jul 13, 2018 http://cannonball.fastrunningblog.com/blog-07-13-2018.html <p>8 easy, no watch.</p> Fri, 13 Jul 2018 06:00:00 Thu, Jul 12, 2018 http://cannonball.fastrunningblog.com/blog-07-12-2018.html <p>12 easy, no watch. Maybe 7:30 avg. Adrenaline was still going from last night and I felt pretty good.</p> Thu, 12 Jul 2018 06:00:00 Wed, Jul 11, 2018 http://cannonball.fastrunningblog.com/blog-07-11-2018.html <p>AM - 8 easy, no watch. 7:40 estimate.</p> <p>PM - Headed to City Park for the next in NOTC&#39;s summer 2-mile series. This one was on pavement in City Park. Local Hero (LH) was there and my only goal for the race was to beat him. I wanted to take control of the race somewhere between 1.0 and 1.5 miles and build a gap so his kick couldn&#39;t reach me.</p> <p>It was 81/76 air temp &amp; dew point at race time according to Wunderground. It felt super swampy. We got out quick and I let LH build a little bit of a lead since he likes to start fast. I was surprised when all of that lead evaporated on the first set of curves as I hugged the tangents and he didn&#39;t. It almost felt like cheating. Around the next set of curves the same thing happened, and I found myself right on his shoulder very early on.</p> <p>The pace didn&#39;t feel as hot as I expected. Around 3/4-mile I slipped into the lead and he didn&#39;t try to take it back. I kept the pace steady, and as we reached 1 mile I was surprised to see only <strong>5:04</strong> on my watch. We turned left and we had a half mile of straight before the next turn. I eased the intensity up a notch and kept it there through that stretch. Little by little I heard his footsteps fall back until there was only silence around me.&nbsp;</p> <p>1.5 miles made another left and I cranked it up a little more. I reached a 1/4-mile to go and opened the throttle even more, making a final push in the last straightaway. I broke the tape about 13 seconds up on my rival.&nbsp;<strong>4:56</strong>&nbsp;for the last mile.</p> <p>I&#39;m not thrilled with the time, but I&#39;m not reading into that in light of the humidity. Running a fun and successful race is what I wanted out of this, especially during a full week of training.</p> Wed, 11 Jul 2018 06:00:00 Tue, Jul 10, 2018 http://cannonball.fastrunningblog.com/blog-07-10-2018.html <p>12 easy, 7:27 avg.</p> Tue, 10 Jul 2018 06:00:00 Mon, Jul 09, 2018 http://cannonball.fastrunningblog.com/blog-07-09-2018.html <p>AM - 13 miles with 6 at 6:12 avg (6:20, 6:21, 6:13, 6:11, 6:06, 6:04). 6:52 avg for the run.</p> <p>PM - 6 easy, 7:19 avg.</p> Mon, 09 Jul 2018 06:00:00 Sun, Jul 08, 2018 http://cannonball.fastrunningblog.com/blog-07-08-2018.html <p>8 easy. 7:42 avg.</p> Sun, 08 Jul 2018 06:00:00 Sat, Jul 07, 2018 http://cannonball.fastrunningblog.com/blog-07-07-2018.html <p>AM - City Park, typical hot/humid conditions. I warmed up 5 miles, then 8 x 40s sprints up the interstate overpass. 1 mile easy, then 8 x 200m at the track (200m rest) in 34.0, 33.6, 33.3, 32.8, 32.6, 32.4, 32.0, 32.1.</p> <p>PM - 4.5 recovery. 8:22 avg.</p> Sat, 07 Jul 2018 06:00:00 Fri, Jul 06, 2018 http://cannonball.fastrunningblog.com/blog-07-06-2018.html <p>13 i n7:12 avg. Started slow and averaged around 7:05 for the last 11. Due to the humidity it felt like a moderate effort.</p> Fri, 06 Jul 2018 06:00:00 Thu, Jul 05, 2018 http://cannonball.fastrunningblog.com/blog-07-05-2018.html <p>AM - 12 easy, 7:27 avg. I wanted to log a few miles close to 6:00 pace, but my body rejected that idea after a mile of moderate acceleration.&nbsp;</p> <p>PM - 6 easy,7:29 avg.</p> Thu, 05 Jul 2018 06:00:00 Wed, Jul 04, 2018 http://cannonball.fastrunningblog.com/blog-07-04-2018.html <p>AM - 10 recovery. I slept in and missed the pre-dawn hours. Had to cut the run a little short due to overheating.</p> Wed, 04 Jul 2018 06:00:00 Tue, Jul 03, 2018 http://cannonball.fastrunningblog.com/blog-07-03-2018.html <p>Levee sprints in a downpour. Thankfully there was little lightning, and the rain was mostly welcome. It was certainly nice to not have heat be my limiting factor today. 76&deg;F air/76&deg;F dew point.</p> <p>2 sets of 8 x ~200m levee sprints. Ran 4 miles between sets. It was supposed to be medium effort rest, but medium ended up around 7:05 avg. I felt pretty strong throughout.</p> <p>PM - Weights</p> Tue, 03 Jul 2018 06:00:00 Mon, Jul 02, 2018 http://cannonball.fastrunningblog.com/blog-07-02-2018.html <p>12 medium. 6:56 avg overall, last 10 in ~6:40. Started at 7:54 and worked down to &lt;6:30.</p> Mon, 02 Jul 2018 06:00:00 Sun, Jul 01, 2018 http://cannonball.fastrunningblog.com/blog-07-01-2018.html <p>6 easy. No watch.</p> Sun, 01 Jul 2018 06:00:00 Sat, Jun 30, 2018 http://cannonball.fastrunningblog.com/blog-06-30-2018.html <p>Still wasn&#39;t feeling well and skipped the morning run. I was feeling good by evening and snuck out for a decent effort. 2 miles easy, 8 miles averaging ~6:00 (6:14, 6:01, 6:00, 6:07, 6:09, 5:51, 5:54, 5:46), + 5 x strides. Felt great. 6:24 avg for the run. 80F air, 77F dew point.</p> Sat, 30 Jun 2018 06:00:00 Thu, Jun 28, 2018 http://cannonball.fastrunningblog.com/blog-06-28-2018.html <p>AM - 12 recovery. 7:53 avg. Was hoping to push the pace a little this morning, but I felt terrible after the first 2 miles and only managed 8:00+ from there. Likely a dehydration issue from last night&#39;s race.&nbsp;</p> <p>PM - 4 very easy. Likely 8:00 avg. Still not feeling good.</p> Thu, 28 Jun 2018 06:00:00 Wed, Jun 27, 2018 http://cannonball.fastrunningblog.com/blog-06-27-2018.html <p>Skipped my morning run because I&#39;m in the middle of a head cold. It will hurt the mileage this week, but I really needed the rest.</p> <p>The local track club has a 4-part 2-mile race series alternating between road and XC courses. I missed the first one. Had a lot of fun with this one tonight. It was 89&deg;F with a 77&deg;F dew point coupled with poor footing and a poorly marked hilly course. Time is meaningless. I had low expectations due to the cold and general lack of sharpness from base building.</p> <p>The usual suspects were there. The guy I respectfully refer to as &quot;local hero&quot; (LH) predictably took it out hard and I hung back with a small pack of HS students. Hit the 1/2 mile mark in 2:22 and was 5 or more seconds back of LH. After a bit I passed the guys in my pack and started working up to LH.</p> <p>2 seconds back at the mile (4:56). The course was only marked by a painted line. White for the first mile, bronze for the second. Very poor choice of color for the second mile as it is the color of dead grass and was practically invisible. Literally invisible for my colorblind training partner. 2nd mile used the hills in the park (woohoo!) and I moved up to LH&#39;s shoulder. Around 1.5 miles we lost the bronze line and wandered around for a bit trying to find it. Resumed chasing LH. Tried to get around him but the course was too tight. Finally got by him before the final turn and opened up full throttle. I got a jump on the sprint and thought I had him. But he creeped past my right shoulder about 30m out and took the win.</p> <p>Quick takes:</p> <p>- Lots of fun in this low-key race. I was happy to hang with LH since he&#39;s in decent shape and I&#39;m in base building mode, though he clearly has a gear that I can&#39;t quite match. Will have to try to gain control of the race for the next one before we hit the hills.</p> <p>- I was really pleased with my kick. I lose a lot of places in the final kick, but this was one of my better sprints. It was nice to find my top gear and see what it could do.&nbsp;</p> <p>- I never felt terribly uncomfortable. I thought a short race like this in the heat would be brutal, but I felt strong all the way. There&#39;s more in there. I think the increased strength from weight lifting is peeking through.</p> Wed, 27 Jun 2018 06:00:00 Tue, Jun 26, 2018 http://cannonball.fastrunningblog.com/blog-06-26-2018.html <p>10 easy, 7:24 avg.</p> Tue, 26 Jun 2018 06:00:00 Mon, Jun 25, 2018 http://cannonball.fastrunningblog.com/blog-06-25-2018.html <p>AM - 12 recovery. No watch, but estimating 7:45 or so average.</p> <p>PM - Weights</p> Mon, 25 Jun 2018 06:00:00 Sun, Jun 24, 2018 http://cannonball.fastrunningblog.com/blog-06-24-2018.html <p>City loop with some of the local guys. 7:07 avg, dropping to 6:35 avg for the final 4.6. It was outrageously swampy, even by New Orleans standards. I normally make it to mile 9 or 10 before my shoes go squishy, but I didn&#39;t even make 5.</p> Sun, 24 Jun 2018 06:00:00 Sat, Jun 23, 2018 http://cannonball.fastrunningblog.com/blog-06-23-2018.html <p>2 sets of 6 x 200m at City Park. 200m jogs between reps, 600m jog between sets. Swampy conditions with 80F air temp and 76F dew point.</p> <p>32.9, 33.2, 32.6, 32.3, 32.8, 33.0</p> <p>32.5, 32.1, 32.2, 32.5, 32.8, 31.3</p> <p>Avg = 32.5</p> <p>Not an overly stressful workout, but I was pleased with how it went. I was expecting about a second slower per rep.</p> Sat, 23 Jun 2018 06:00:00 Fri, Jun 22, 2018 http://cannonball.fastrunningblog.com/blog-06-22-2018.html <p>Lazy</p> Fri, 22 Jun 2018 06:00:00 Thu, Jun 21, 2018 http://cannonball.fastrunningblog.com/blog-06-21-2018.html <p>I wanted to cruise this one on the faster side of things, and maybe finish up with a few miles around marathon pace. I didn&#39;t feel great so it ended up being a middle-ish effort. 6:59 avg with the last 4 around 6:50.&nbsp;</p> <p>Added weights in the PM.</p> Thu, 21 Jun 2018 06:00:00 Wed, Jun 20, 2018 http://cannonball.fastrunningblog.com/blog-06-20-2018.html <p>2 WU, 6 x 200m levee sprints, 2 miles steady, 6 x 200m levee sprints, steady cooldown. It was about 80F with 76F dew points this morning. The sprints felt great and I ran the steady miles in ~6:30 avg. 6:56 avg for the run.</p> Wed, 20 Jun 2018 06:00:00 Tue, Jun 19, 2018 http://cannonball.fastrunningblog.com/blog-06-19-2018.html <p>12 easy. Took more time off than intended from being sick and traveling back to New Orleans. The heat/humidity was a brutal shock this morning after Washington, and I slogged through this one in 7:32 avg.</p> Tue, 19 Jun 2018 06:00:00