I am one with the levee and the levee with me

September 2016

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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.

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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
244.6018.0010.008.61281.21
Launch 2 Miles: 90.00Ride 7 Blue Miles: 118.00NB 1400 Miles: 58.10LunaRacer 3 Miles: 10.00
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 easy

Launch 2 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
6.000.000.000.006.00

AM - 6 easy

Ride 7 Blue 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
7.000.000.003.1110.11

Progress! 5x1k on the track. First one in 3:19 and I felt terrible, thought it would be another slog. But then went 3:16, 3:11, 3:15, 3:16 and felt pretty good. I felt like the last 2 were worth a few seconds faster but my shoes filled with sweat and were soggy and heavy. Added 2x200m in 32.9, 34.0.

I'll take it.

NB 1400 Miles: 6.00Ride 7 Blue Miles: 4.00
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 treadmill miles in Birmingham. 7:05 avg

Ride 7 Blue Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy in the Great Smokies National Park. Beautiful running that was good for the soul.

Ride 7 Blue Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another easy 8, same route.

Ride 7 Blue 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
8.000.000.000.008.00

8 easy, same route. Opted to not try my workout this week as we've been doing some difficult hikes and I am quite sore. We'll call it a cross-training week.

Ride 7 Blue 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
8.000.000.000.008.00

8 easy in the Smokies.

Ride 7 Blue 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
10.000.000.000.0010.00

10 easy on the treadmill.

Ride 7 Blue 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
5.000.005.000.0010.00

Back in New Orleans. The schedule had 3x2mi + 2x1mi w/ 2x30s sprints. I got hopeful that the humidity was dropping when it read 70 F last night, but this morning it was back to 76 F. No such luck. I ran the first two reps in 11:39 (5:50, 5:49) & 11:36 (5:46, 5:50) but was already overheating. Decided to split the rest of the workout into cruise miles and try to just hit 6:00 pace. Mile 5 was 6:03, and I started mile 6 but reached 1/4 mi in well over 6:00 pace and decided to call it. That break in the humidity will come soon, but this is not the week.

Added the 2x30s sprints on the way home.

LunaRacer 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
12.000.000.000.0012.00

AM - 8 easy

PM - 4 easy

Launch 2 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
6.000.000.000.006.00

6 easy.

Ride 7 Blue 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
10.000.000.000.0010.00

AM - 6 easy

PM - 4 w/ Rylie

Launch 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

10x40s levee sprints early this morning. I woke up to a light rainstorm and it was most welcome.

NB 1400 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM - 7 easy. I tried to see if I could squeeze another mile into my morning without getting up any earlier and it seemed to go fine. Had to pick up the pace a little, so I brought the Garmin along to keep it honest. 7:08 average. I think I've adapted a little more to the weather (80 F w/ 76 dew point this morning) so it isn't killing me on my morning runs any more. 

PM - 5 more with Rylie.

Launch 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy in a nice drizzly rain.

Ride 7 Blue 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
6.008.000.000.0014.00

I had a 6 mile & 4 mile tempo on the schedule with about 5:00 rest set at somewhere between half and full marathon pace. Conditions were about 76 F air/75 dew point when I started, and those creeped up to 80/77 by the time I finished. Out the door a little before 6. After a full warm up I got under way. It felt really cool out compared to what I've been used to, but I felt awfully sluggish to start out. But I surprised myself with a 5:42 opening mile. I felt great. I let myself gradually slow as the humidity did its thing, but still ran the 2nd mile in 5:56. I still felt great.

By 4 miles my shoes were full of sweat and felt like bricks. The pace slowed to 6:08, 6:13, 6:13, before I really tanked to a 6:27 final mile. 36:44ish total for 6:07 avg. I felt pretty bad by the time I was done, even though I didn't feel too hot. I just chalked it up to heavy shoes.

After about 6 minutes I got underway for the next 4. 6:19 first mile. Second mile went downhill very quickly and I felt like I was crawling. Reached 2 in 12:50, so 6:31 2nd mile. I opted to stop and reevaluate. Doused myself with water and took a drink, and I continued to feel pretty bad. It occurred to me I was showing heat exhaustion symptoms and I decided to play it safe and jog home. I managed 8:30 miles for the 3 miles back and all but collapsed upon reaching the house. I took my temperature at 102 when I got in.

So a pretty frustrating run. I take heart that the opening miles felt easy, and I was sure I could manage 6:00 pace the rest of the way. It's interesting that I really didn't feel overheated, but my temperature was probably higher than 102 after 8 miles given that I doused myself and jogged slowly home afterwards. 

Is it fall yet?

NB 1400 Miles: 14.00
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 - 10 easy. 7:19 avg

PM - 4 easy

Launch 2 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy. I realized I could squeeze another mile in each morning if I'm a little more efficient with my routine. Should add an easy 5 miles to my week.

Ride 7 Blue Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.000.009.00

5xcruise mile @ roughly 1/2 pace. 1:00 rests. Added 2x30s sprints on the way home. Conditions were 74 F/73 dew point, so a slight break in humidity.

Full 3 mile warm-up with a couple of pick ups and strides. Then 5:53, 5:44, 5:51, 5:49, 5:37. I think i could have run #1, 3 & 4 about 5 secs faster each, but all this overheating business has made me cautious. 

NB 1400 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
12.000.000.000.0012.00

AM - 7 easy

PM - 5 easy w/ Rylie. The weather is a-changing. This was the first run I didn't have to wring loads of sweat out of my clothes.

Launch 2 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
8.000.000.000.008.00

8 easy

Ride 7 Blue 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
10.000.000.000.0010.00

AM - 6 easy. Weighed in pre-run at 149.6, my first under 150. That's 10 lbs off since May.

PM - 4 easy with Rylie. Strangely had a major sugar crash with a mile to go and felt like I could barely stand. But I had given Rylie a granola bar to play with (she gnaws on them without mercy), so I ate that and felt a bit better. She looked at me accusingly when I took it from her, but I think she forgives me.

Launch 2 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
4.0010.000.000.0014.00

10 mile tempo @ marathon pace; 2x30s sprints

Conditions were 82 F w/ 75 F dew point, so I was really just hoping not to crash and burn again. I decided to take the first couple miles easier, get into a groove until 6 miles, and then if I was still feeling okay to push it the last 4. I averaged 6:20 the first 6 (#2 was 6:29, fell asleep a little bit) and I actually felt good still. I upped the tempo and went through the last 4 in 6:04, 6:09, 6:09, 5:58. Wow. No overheating. I felt like I could keep going awhile. My shoes got soggy at mile 7 but my legs seemed to go numb and it didn't matter. Final time 1:02:20 for 6:14 average. I've never felt so proud about an effort like this. I figure I've only got 3 or 4 more weeks of heat and then I can start pushing the paces and find out exactly what kind of shape I'm in. Winter is coming.

Also, this is my first week over 70 miles. It's been a pleasant surprise to find that training hasn't been a big drain on my family life. I seem to find ways to sneak in a few extra miles here and there, and suddenly I'm going from 60 to 70 to 75 and it's not taking a lot of time. I think I can get to 80 and keep roughly the same schedule.

NB 1400 Miles: 14.00
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 - 10 easy

PM - 4 easy

Ride 7 Blue Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy

Launch 2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I meant to get up a little early for a workout, but habit took over and I was up at 4:30. 7 easy. Workout can wait till tomorrow.

Ride 7 Blue Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.003.5014.10

AM - 6x3:00 fartlek (3:00 rests) @ 5k pace. 2x30s sprints.

It finally happened. There's been a dip in the humidity. Conditions for this run were 75 F/70 dew point which was most welcome. I didn't have to worry about overheating, and I felt strong throughout my workout. 

Until I can upload my Garmin I'm not 100% sure of my pace, but I figure I was about 5:20 for the "on" segments. Hard to judge because the dark makes it feel like you're running faster. I didn't feel that tired after the workout, so perhaps I was slower. 

PM - 5 easy

NB 1400 Miles: 9.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - 7 easy

Launch 2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy. Fall is here! Temps were in the 60s this morning and dew point in the 50s. 

Ride 7 Blue 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
244.6018.0010.008.61281.21
Launch 2 Miles: 90.00Ride 7 Blue Miles: 118.00NB 1400 Miles: 58.10LunaRacer 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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