I am one with the levee and the levee with me

9 easy

AM - 4 x 200m, 6 x 400m, 4 x 200m @ mile pace (1:10, 2:20 rests respectively). I had the breakthrough today that I've been looking for. The weather was more favorable (high 70s w/ 73 F dew point) and I switched to an old pair of Matumbos that don't hold water quite to the same degree as the Eldorets. 

32.7, 33.2, 32.8, 33.1

66.9, 67.4, 67.9, 66.2, 65.9, 66.1

33.8, 32.8, 32.9, 32.9

Last week avg pace: 68.8

This week avg pace: 66.5

Tough workout, but I felt good throughout.

PM - 4 easy w/ Rylie

18 miles. Started out pretty slow and ended up at 7:23 avg. 7:05ish for the last 10.

AM - 10 easy including 6 x 15s strides.

PM - 6 easy w/ Rylie.

I warmed up preparing to do a set of cruise miles, but my body says I'm pretty tired from the last few days' work. There's no reason not to wait a day, so I jogged back home and swapped out the flats for trainers and finished out the run.

Pace was pretty slow. A little over 8:00 avg.

 Sweet blessed cooler weather rolled in this morning. 73F w/ 71F dew point felt amazing. And it's supposed to be even cooler over the next few mornings. There was a slight cross wind, but it wasn't enough to impact the workout.

4 x cruise mile @ threshold pace w/ 1:00 rests. 5:00 rest and 2 x 35s sprints.

5:35, 5:24, 5:26, 5:21

I screwed the first one up and then got the pace sorted out. Not sure why I couldn't get to the right pace on #1, but 2-4 felt like how it should feel.

7 easy. It was 67 degrees this morning with a 57F dew point. I about cried. 

6 easy w/ 4 x 15s strides.

First race of my "season." I need to race a little more frequently, and this was a great chance to test my fitness and try to take down the local hero.

The race was pretty well organized, and we got underway at 7:30am. The course was sort of an out-and-back that started at Champions Square at the Super Dome, ran through downtown and part of the French Quarter, and finished on the 50-yard line inside the stadium. It was about 70F w/ a 64F dew point, which felt awesome. Local hero got out very quickly, and I felt obliged to follow. I was worried about how terrible my legs were feeling right at first, but then I saw we came through 1/4 on my watch in 71. He slowed from there and we made the 1-mile marker in 4:55, then my watch beeped 8 seconds later at 5:03 -- not sure which is more accurate since there are tunnels on the course. My watch read 3.04 for the course, but again... tunnels and an indoor finish.

The 180 turn was at 1.3, and shortly after that he slowed further and I assumed the lead. I was hoping he'd hurt himself with the fast start and figured if I continued to push the pace I'd open up a gap eventually. Didn't see a 2-mile marker but caught 10:20 at 2.05 on my watch, so I'm assuming around 5:07 watch time. 

He kept throwing mini-surges at me, which I didn't think were particularly effective. He'd come from 2 yards back, I'd accelerate slightly, and then he'd back off and I'd lead again. Each surge was maybe 10s, and I only had to speed up a little bit to cover. Again I was hoping it was a sign of fatigue and that I'd be able to pull away.

A gap did open, and I increased my pace. But it wasn't enough. I should've thrown a 60s or so surge to try to open a better gap, but he eventually closed it as we rounded the Super Dome. I lost focus as we came around the Dome and missed my opportunity. The finish kind of caught me by surprise... Suddenly the entrance to the Dome came into view and he took off first. I accelerated as he passed and stuck on his tail into the dome, found another gear but his was better. I ended up backing off knowing I was beat. Finished about 2 seconds back.

It was GREAT to race again. I am SO disappointed to lose in the sprint. I have historically had difficulty shifting gears when I'm tired, and this is something I need to work on. The speed is there. Sometimes the will isn't. 

PM - Added a little more workout volume to the day since this has been a lighter week and I didn't feel too thrashed by the race. 3 x cruise mile @ threshold w/ 1:00 rest.

5:12, 5:16, 5:14

Surprised myself a little. That 5:12 felt easy. The next 2 felt like work, but it felt right.

18 on the levee. 7:05 avg with the last 9 6:45-7:00.

9 super easy miles. No watch, but I doubt I was faster than 8:00 pace. These 18-milers are still totally wiping me out.

9 easy. Still sore. On the plus side, I think my hip is all better. No pain for a few days in a row.

AM - 1 x 2 mile, 3 x 1 mile @ threshold w/ 1:00 rest/mile was planned. I got through 3.6 miles of the 5 before I felt a pop and sharp pain in the inside of my lower right shin, almost by the ankle. I stopped, tried to stretch it out, but I couldn't get up to full speed with out sharp pain. I ran home, and running at 7:30 pace wasn't painful at all. Unfortunately I was having an awesome early-morning workout, so it definitely was hard to pack it in early.

Worrisome, but I'll just ice it and rest it and hope it's not too serious. Initially I think it's just a tweak that'll go away on its own.

10:47 (5:26, 5:21)

5:20

On 5:18 pace at 0.6 miles before stopping.

PM - 6 easy w/ Rylie. No pain.

AM - 9 easy, some minor soreness in the lower right shin. No further sharp pains.

PM - 6 easy

9 easy. Ankle continues to feel fine, so I'll keep the Saturday workout on the schedule.

AM - Track day at City Park. I knew that the recent good weather wasn't here to stay just yet, but still it hurt to feel the full force of summer's lingering humidity this morning. 80F air/ 77F dew point. 4x200m, 6x400m, 4x200m @ mile pace, 2:1 timed recoveries.

The best news about the morning is that my lower shin was pain free. After the brief but intense twinge from Wednesday I was worried I'd done something more serious. 

33.1, 33.1, 33.3, 32.7

67.9, 67.9, 66.9, 67.0, 67.4, 67.8

33.1, 33.2, 33.4, 33.3

I experienced a backslide on the final 2 400s, which is certainly due to overheating. I felt great up to that point, and my effort level was greatest on #5 & #6. 

PM - 4 easy w/ Rylie.

Met a local training group at Audobon Park for a long run. The pace started off very slow (~8:20) and progressed to a little bit sub-7 in the middle and the last 5 or so at 6:00. Progression runs aren't really a part of my training at this point, but I hung with them for 3 of the 5 faster miles to see how it felt. It didn't feel good. I was going to do all 5 with them, but the latter stages of these long runs have been pretty rough on me to this point. It felt like racing at some point, so I let go.

9 easy. Didn't feel as beat up the day after the long run as usual.

AM - 2 mile + 3 x 1 mile (1:00 rests/mile) @ threshold; 2 x 35s sprints. Conditions 77F air, 75F dew point, no wind.

10:56 (5:30, 5:26)

5:22

5:29

5:30

I felt a little off -- I've felt like I had a cold coming on the last day or so. Premature muscle fatigue in the quads and felt shaky after the run was over. Regardless, I'm not worried that the pace was slower than I wanted. The effort was good and I increased the volume by a mile.

PM - 6 easy with Rylie. The run this morning seems to have cleared away all signs of illness.

AM - 9 easy

PM - 6 w/ Rylie

2:00 on, 2:00 off  fartlek. I felt rusty this morning. I was shooting for 5k pace but not sure I ever got there. 

The pain in the right hip is back. Or never totally went away. It's acting more like sciatica at this point, but probably some TP ball rolling will help.

Added 5 x 15s sprints.

77F air / 75F dew point.

9 easy

AM - Mile pace workout at City Park. 4 x 200m, 6 x 400m, 4 x 200m; jogging rests 1:10/2:20. 82F air / 76F dew point.

32.9, 33.1, 33.4, 33.1

67.1, 66.5, 66.7, 67.4, 65.8, 66.8

33.0, 33.1, 33.3, 33.1

I felt pretty good despite the conditions continuing to be poor. Lost focus on #4 400m, and #6 would have been 66-low, but my feet became slippery with sweat inside my spikes (I tried going sockless for a change), which made things kind of like running in sand.

PM - 4 easy

18 miles. 7:30 avg. Dew point was down to 71F, so it didn't feel too bad.

AM - Been down and out with illness the last couple days. Starting on the downhill side of it so I got out for a slow 6.

8 easy

6 easy