| 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. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2790.45 | 36.00 | 127.70 | 124.73 | 3078.88 |
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| Ride 7 Yellow Miles: 429.70 | Ride 7 Blue Miles: 26.00 | NB 1400 Miles: 41.00 | Launch 3 Miles: 690.50 | Mizuno Ekiden Miles: 13.00 | Launch 3 (black) Miles: 583.50 | Ride 9 Miles: 561.00 | Lunaracer 3 Miles: 267.90 | Launch 3 (Red) Miles: 118.00 | Triumph 3 Miles: 78.00 | Streak 6 Miles: 10.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
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| Ride 7 Yellow Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Ride 7 Yellow Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| 8xlevee sprints
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Ride 7 Yellow Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Run on the Bayou 10k (6.214 Miles) 00:34:39, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 6.20 | 12.20 |
| I decided to scrap the RnR half for a 10k because I'm not in shape yet and I need a 10k time qualifier for the Crescent City Classic. CCC has a 35:00 cutoff to be seeded up front, so that was my goal. My plan was just to run right at 35:00 pace for 3 miles and then ease the pace down.
At the start another guy went flying from the gun, and he must've gone about 15:20 for the first 5k. I reminded myself I'm not in shape yet and to stick to my plan. 5:31 first mile... a little quick but it felt great. I passed 2nd place and he latched on about 5 meters back. It was odd... he stayed 5 meters back pretty much the whole race. I was sure I'd drop him as I caught him easily before mile 1, but he just stayed on my tail.
Miles 2-4 were uneventful. 5:36, 5:40, 5:35. My friend came up on my shoulder after 3 which was helpful to keep the pace honest. I was feeling fine. More importantly, I found that my watch was getting further and further from the mile markers, so by mile 4 I was 15-20 seconds back from the marker when I beeped. Not wanting to leave it to chance and rely too much on the course being measured exactly, I upped the pace. 5:29 for 5, and my friend was right with me. I continued to up the pace. I didn't catch the 6th mile exactly (had to weave around some 5k runners), but I think it was 5:13.
Rounding the turn into the parking lot for the finish, my friend was right on my tail. I opened up my best kick, and found a lot more speed than I expected. I had not doubt I'd beat him. But... as we approached the line, I saw his form in the corner of my eye inching up on me and then passing by. I couldn't believe it. To rub salt in the wound, he's 11 years older.
Most importantly I ended up easily clearing 35:00, so now I can focus on getting myself in the best shape possible by April. I didn't feel completely wiped out, so I imagine I could have targeted low-34's in an all-out effort. Nice to have a baseline to work from. Training hasn't been consistent, but I think I can put together a couple good months from here.
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| NB 1400 Miles: 6.00 | Ride 7 Yellow Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy
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| Ride 7 Yellow Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Ride 7 Yellow Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 1.50 | 7.00 |
| 12 x 40s levee sprints. Felt a little stiff and sore.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Ride 7 Yellow Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy. My new Launches came, although they don't feel as awesome as I remember the 2s being. Maybe they'll break in better.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| AM - 5 x cruise mile, 1 min rests. There was a bit of breeze (5-10 mph) and it was cold this morning (for New Orleans, about 40 F). My goal was to hit roughly 5:30 pace. It worked out to running 3 with the breeze, 2 against.
5:34, 5:34, 5:26, 5:33, 5:24
I'm stiff and sore, especially in the calves, but otherwise this was awesome.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Ride 7 Yellow Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy
PM - 4 with Rylie
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Ride 7 Yellow Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 1.50 | 8.00 |
| 12 x levee sprints
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - 7 easy
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| Ride 7 Yellow Miles: 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 3.60 | 15.20 |
| AM - Drove out to City Park for a 5k session on the track. 5x1k (500m jog) + 4x200m (200m jog). Several local high schools started showing up midway through and things got a little crowded, but I only had to dodge a few times. Surprisingly. I think next week I'll get there an hour earlier.
It was warm and humid (70s) and I was trying to hit 75s and was most of the way there. 3:11, 3:09, 3:08, 3:08, 3:11. 200s went in 31.6, 33.2, 32.8, 31.9.
PM - 4 easy.
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| Mizuno Ekiden Miles: 6.00 | Ride 7 Yellow Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 easy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Ride 7 Yellow Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| I woke up at 4am for a tempo, but high winds forced me to change things around a bit. Instead of the usual back and forth on the levee, I ran upwind 3 miles, then did 3x1 mile with the wind, 1 mile against, and the final mile with. I expected to be hitting 5:20s with the wind, but I was really sluggish today. Early morning, perhaps? I don't know. I was being pushed hard from behind while running 11 mph, so I estimate the wind was at 25-30 mph.
5:37, 5:33, 5:35, 6:26, 5:35
Yes, 6:26 against the wind. I know if was blowing hard, but that was still weak.
Aye. Two steps forward, one step back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Ride 7 Yellow Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.75 | 0.00 | 0.00 | 2.50 | 15.25 |
| AM - 4x200m, 6x400m, 4x200m @ mile pace. 1:1 jogging rests (200m/400m)
I love these workouts. I've missed them. I need to develop my mile speed a tad, and this workout highlighted that fact if I had any doubts. It has hard.
34, 34, 35, 33.8
68.5, 69.0, 68.7, 68.0, 67.8, 68.2
33.0, 33.2, 33.5, 32.8
It was a really nice, cool morning. The track was wet from last night's rain, but I arrived an hour earlier than last week, so I beat the HS hordes.
PM - 4 miles easy.
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| Mizuno Ekiden Miles: 5.00 | Launch 3 Miles: 4.00 | Ride 7 Yellow Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| 14 miles on the levee, 7:10 average.
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| Ride 7 Yellow Miles: 14.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy + 5 x strides.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Ride 7 Yellow Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| 16 x levee sprints.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 7 easy
PM - 5 easy with Erica and Rylie.
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| Ride 7 Yellow Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 5.00 | 0.00 | 14.00 |
| AM - I had a breakthrough workout this morning. I had a 5k workout on the schedule, but with it being Mardi Gras weekend and the Endymion parade starting out of City Park this afternoon, I thought it would be better to avoid that area. Even early in the morning.
So I changed it to 1x3 mile, 2x1 mile @ tempo + 4x30s on the levee. There was a stiff breeze blowing, but aside from the first half mile being in my face, it was mostly a cross wind. I started the 3 mile at the Algiers ferry so that I could finish the last 2 miles on the road inside the levee and get a little more protection from the wind.
Reps went in 16:13 (5:25, 5:25, 5:22), 5:22, 5:20 and I felt great.
I used an old pair of Hyperspeeds that are a 1/2 size too big, but they were an improvement over the NB 1400s. There's just something about the 1400s that doesn't feel right for me. I think I'll use these more often moving forward.
PM - 4 easy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| Levee long run. 7:32 average.
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| Ride 7 Yellow Miles: 14.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. 7:22 average.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy, including 6 strides.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| 16 x levee sprints (~40s)
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy
PM - 12 easy w/ Erica and Rylie.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Ride 7 Yellow Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 3.50 | 15.00 |
| AM - 6x800m (400m/2:00 jog rest), 600m jog, 4x200m
I slipped into my old pair of Eldorets for this. It was a beautiful morning, probably about 50 F and no wind. I was at the track at 6:15 AM and had an easy time with other traffic.
2:30.5, 2:30.9, 2:29.3, 2:26.2, 2:28.3, 2:28.5
32.6, 32.4, 33.0, 32.4
PM - 4 easy.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. This will be a recovery week, so I'm knocking down the long run and a couple of runs during the week.
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| Ride 7 Yellow Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy with Rylie & Erica.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Ride 7 Yellow Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 2x2 mile + 1 mile @ threshold pace, 1 min rest/mile. 4x30s sprints
Temps were nice but there was a stiff crosswind that got me pretty good no matter which direction I was going.
11:08 (5:31, 5:37); 11:03 (5:28, 5:35), 5:23
I'm not crazy about the 5:37/5:35 miles, but the effort felt pretty much right, if not a little on the too-easy side. 5:23 was beyond threshold, but I was venting a little frustration at the wind.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy w/ Erica and Rylie.
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| Ride 7 Yellow Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| 4 x 1 mile @ 10k pace (3:00 rests) + 2 x 30s sprints. I'd wanted to do 5 reps, but there was just no way that was happening. I'm coming down with something. I suspected it last night, but there's nothing like a hard effort to convince you your body isn't right.
5:09, 5:18, 5:14, 5:31
There was a light wind but, as has been a constant this year, I've struggled running solo into the wind early in the morning. #2 & #4 were into the wind.
I started a little quick, and I don't seem to have control of my pacing yet. I was targeting 5:10-5:15, but I could tell before the end that I was accumulating more lactic acid than appropriate. That stuck with me through the rest.
#4 I got stuck in my well-worn tempo-pace groove and couldn't/didn't want to bust out of it. By that point I was a little woozy.
Anyway, it was AWESOME to run a faster pace. I'm looking forward to more of it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy
PM - 4 easy with Erica & Rylie.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Ride 7 Yellow Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 3.50 | 11.00 |
| Well I got sick last week and it's been a rough patch for training. I got on antibiotics last Sunday and am almost feeling normal. Still lots of sinus pain, and my legs feel like I've been doing heavy squats all week.
But I got back on the track today to try to salvage some fitness. 6x800m (400m jog/2:00 rests) + 4x200m
2:34, 2:34, 2:33, 2:30, 2:30, 2:29
32.6, 33.1, 32.8, 32.6
Overall a decent workout. I started conservatively given the recent illness, and I thought I was going to crash and burn as the first lap of #2 felt pretty bad, but after that I seemed to get into a groove.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy
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| Ride 7 Yellow Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - 8 easy
PM - 5 with Erica & Rylie
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| Launch 3 Miles: 5.00 | Ride 7 Yellow Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 2 x 2 miles (2:00 rest); 1 mile; 4 x 30s sprints
10:45 (5:20/5:25), 11:21 (5:36, 5:45), 5:25
The wind is driving me crazy. It wasn't terrible today (~10 mph), but I'm continuing to struggle with any kind of a headwind.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy with Erica & Rylie.
|
| Ride 7 Yellow Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 4.00 | 12.00 |
| Beautiful morning on the track at City Park. 5k pace workout: 7x800m (400m/2:00 jog), 400m (600m jog) then 4x200m @ mile pace (slow 200m jog).
2:31, 2:31, 2:29.9, 2:28, 2:29, 2:28, 2:28, 74
33.1, 33.8, 32.6, 33.0
The first 3 reps I relaxed over the final 200m and cost myself a second or two.
Awesome workout, I felt like I pushed it to an appropriate level of discomfort. My goal race is in 2 weeks, and I wish I had a little more time to prep. Another few weeks and I think I'd see the laps drop to 72s. Illness hit at just the wrong time, but I'm grateful to be running now. The discomfort in my legs all day since the workout is so satisfying.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy
|
| Ride 7 Yellow Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 w/ Erica y Rylie
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Ride 7 Yellow Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 1.50 | 8.00 |
| I think my illness is returning. I was up late last night with a sick baby, and since about yesterday morning all my symptoms are returning. I had scheduled a mile repeats session @ 10k pace this morning, but considering I'm still towards the top of the downhill spiral a swapped it for levee repeats.
12 x levee sprints (~40s)
Good choice, I think. I've felt a little woozy since the run, and I think the mile repeats would have been too much. I'm hoping the doc will reissue some meds and I can be good to go for this session on Saturday.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Ride 7 Yellow Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
|
| Ride 7 Yellow Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy. Finally starting to feel better.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.00 | 0.00 | 8.00 |
| 5x2:00 fartlek at about 5:15-5:20 pace.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
|
| Ride 7 Yellow Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy, including 4x30s sprints.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy
|
| Ride 7 Yellow Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Crescent City Classic (6.214 Miles) 00:35:09 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 6.21 | 9.21 |
| I'd hoped with the second round of antibiotics I'd be good to go, but I needed a few more days. Race conditions were a little warm (low-70s and humid) but I don't think it was a factor. I hit the first 2 miles on target (5:17, 5:19) but I started coughing after that, and it was a long death to the finish from there.
So it goes. Looking on the bright side I dropped most of the dad weight from last year (high of 160 to 145 on race day), so it sets me up well for a good year of training. From here my goal is to get up to 80+ mpw through the summer and be ready for a good half when cool weather rolls around again.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy
|
| Ride 7 Yellow Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Ride 7 Yellow Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| |
| Ride 7 Yellow Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| | |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| |
| Ride 7 Yellow Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
|
| Ride 7 Yellow Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Levee + drills
|
| Ride 7 Yellow Miles: 6.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy + drills
|
| Ride 7 Yellow Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Ride 7 Yellow Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. Drills.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Ride 7 Yellow Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy + drills & core
|
| Ride 7 Yellow Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Ride 7 Yellow Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy. I was about to say the humidity has returned, but then I looked at the dew point is *only* 65F. I'm going to cry when it gets here for real.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Ride 7 Yellow Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy + drills & core. 81 degrees with a 75 F dew point this morning. First day of full-on summer....
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy. Saw a little gator down off the levee about 2 miles upriver. First one I've seen anywhere close to home.
|
| Ride 7 Yellow Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Ride 7 Yellow Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy. I rescued a turtle from the middle of the road. I feel like I've made a difference today.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Ride 7 Yellow Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles + drills. I've been trying to rehab my left Achilles which has been going on 3 years of tendonitis. The pain's been cyclic because when it feels good I get lazy about my exercises. I've been pretty diligent the last month or so and it's come a long ways. Today I hardly noticed it. I'm sure I've learned to compensate for the pain, and I've seen evidence of that in the wear patterns on my shoes. I'm hoping that including drills will teach me to run correctly again as the pain subsides. My form feels lazy.
|
| Ride 7 Yellow Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| Headed to City Park early this morning so I could do 8x200m reps on the practice track. 3 mile warmup, then I took the first 4 to warm into it and pushed harder on the last 4.
33.9, 35.0, 34.0, 33.8, 31.9, 31.8, 31.9, 31.8
It was 82 F with a 76 F dew point... and it didn't feel too bad, aside from the puddles of sweat I left behind. Maybe starting the summer in better shape will make it more bearable.
Drills & core
|
| Mizuno Ekiden Miles: 2.00 | Launch 3 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles on the levee. I started out heading east on the rough gravel, and combined with my soreness from yesterday I managed a 8:30 first mile. First 7 miles didn't quite crack 8:00 pace, and from there I was on pavement. Pace dropped to 7:20, then 7:12, then 7:00 with the last 3 at 6:55ish.
7:34 average.
|
| Ride 7 Yellow Miles: 14.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 @ 7:08 avg. Early thunderstorms kept me inside until it was sunny and hot, oh well. Drills + core.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 miles + core. Thunderstorms early in the morning made me push the run to evening. It was still pouring, but at least the lightning had dissipated.
|
| Ride 7 Yellow Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 7 easy
PM - 4 easy w/ Rylie
|
| Ride 7 Yellow Miles: 11.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 on the levee + core. About 7:15 pace.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Ride 7 Yellow Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - 8 easy. I was trying to squeeze my Rides to 700 miles, but getting them soaked last weekend seemed to be the final straw. They feel flat and my knees are getting sore. I'm jealous of runners that can get 2000 miles from a pair.
PM - 5 easy + core. New shoes.
|
| Launch 3 (black) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - 8 easy
PM - 5 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 on the levee. Tough conditions with a high dew point.
|
| Launch 3 (black) Miles: 14.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| 8 miles easy + 8 x 200m levee sprints (200m ish)
Chest tightness 3.5 miles, lasting a mile or 2. 77F/75 dew point
|
| Launch 3 (black) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy.
Chest tightness @ 7 miles for a few minutes. 78F/75 dew point.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. No tightness (80F/76DP)
|
| Launch 3 (black) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. A bit of tightness in the last half mile.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 1.00 | 14.00 |
| AM - 9 easy + 8x35s sprints
No tightness (75F/69DP)
PM - 4 easy
|
| Launch 3 (black) Miles: 14.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles, no watch. Estimating 7:30 avg.
A little tightness around 12.5 that lasted a few minutes. 79F/75DP
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy.
Tightness at 6.5 lasting about a minute. 75/74
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy
PM - 4 easy. Tropical Storm Cindy is moving in, but doesn't look like it should be too bad. Winds had just picked up before my run (maybe 20-30 mph) and I got soaked. Should be about the same for the next few days.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 6 easy + 8x200m levee sprints.
No rain and not much wind.
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy. 7:22 avg.
PM - 4 easy. 7:15 avg.
|
| Launch 3 (black) Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 2.00 | 1.00 | 16.00 |
| AM - Headed to City Park for a brief session on the track. Conditions were 82 F / 78 dew point -- that's about as bad as it gets at 6 am.
I'm trying to figure out my training plan. I'm not going to race until October because conditions are so terrible. And I want to run well in April. So that's a long period of time for one long training cycle... but I'm concerned it's too humid to handle any serious workouts for the next 3 months.
So I'm going to experiment a little with various workouts in the coming weeks and see how they feel. I've adapted to some extent to the humidity, but you can really only adapt so far. Today I wanted to try a little threshold pace and mile pace. Ideally I'd like to just spend the next 3 months doing mostly those types of workouts, race a little bit in October-November, then do a really good buildup into the spring.
The plan was 2-3 x 1600m @ 5:30 goal pace with 1:00 rest, then 8 x 200m with plenty of rest.
I went 5:25 and 5:28 and felt pretty bad. I even increased the rest to 2:00. I guess there's nothing like long intervals to overheat, and increasing rests doesn't do much to dissipate that heat.
I took 3:00 and then jumped into the 200s. They went 33.7, 33.7, 34.5, 33.7, 37.5, 35, 35, 35.
I took a little extra rest after #4 to try to cool down. Bad idea. All that happened is I stood on the track in the still air and got hotter and hotter... so that didn't work out. #5 was 37.5 because I was so hot. But like a car with a bad radiator fan, just moving fast helped cool me down.
Threshold workouts might still work out, but I'm thinking I'll shorten the reps to 800-1200m, slow them down a little, and increase the moving rest.
AM 2 - I won't have time to run this afternoon, so I took a few hours rest and went out for a super-easy 4 miler with Rylie. No watch, but estimating 8:00 pace. Very, very hot.
|
| Launch 3 Miles: 7.00 | Launch 3 (black) Miles: 4.00 |
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| I'd planned on a 16 miler, but around 10 miles in I started to get dizzy and by 11 was starting to worry I'd collapse. I was just over a mile from home so I stopped for a minute and turned around. Conditions were more favorable this morning (75/75) and I didn't feel like I was overheating, so I'm not entirely sure what the issue was. My weight after my 2nd run yesterday showed I was about a gallon of water light, so I supposed I hadn't hydrated well enough in the meantime.
|
| Launch 3 (black) Miles: 12.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 easy. I walked outside to find the dew point had dropped under 70 and about cried.
PM - 4 easy.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| AM - 8 easy including 8x30s sprints.
PM - 4 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
|
| Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy in Spokane near the Air Force base.
|
| Launch 3 (black) Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
| 12 easy + 8x35 sec sprints. Spokane.
|
| Launch 3 (black) Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles out of Liberty Lake near Spokane. Very hilly. I ran out towards the park at the back of the lake and then did the 8-mile loop to the cabin. ~2000 ft elevation gain. 1:59:xx
|
| Launch 3 (black) Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy, Liberty Lake.
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy, Liberty Lake neighborhoods.
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy at Lake Padden.
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy on the levee. I took an unintentional 5 day break. Vacation always gets me. I was doing well at the beginning of the week, but once we got on the road I didn't get out the door.
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy with Rylie.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. I got a stomach bug over the weekend that wiped me out. I think I managed 8:00 pace this morning... felt rough.
|
| Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| (sigh)
The last 2 weeks have not been good for training. I tend to let things snowball beyond what they should, so I'm trying to put the brakes on it. 6 easy this morning. I'll go for 8 tomorrow and Friday and 12 Saturday. That'll at least get me to 48 for the week.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I couldn't run this morning, so I did 6 with Rylie. 92 degrees with a 77F dew point. Brutal but bearable. Rylie enjoyed getting splashed at the water fountain by Algiers Point.
|
| Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| AM - 8 total w/ 4 miles @ marathon pace. Targeting 6:00 pace. 5:58, 6:10, 6:00, 5:52 for 24:01 total or 6:00 avg. Temps were 82F air/78F dew point.
PM - 4 easy w/ Rylie.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
|
| Launch 3 (black) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| AM - 4 miles @ MP. Shooting for 6:00 -- splits were 6:08, 6:04, 6:07, 5:46. 6:02 avg.
Swampy conditions, 82°F air and 79°F dew point, but I felt better after half way and the 5:46 was a surprise. This one felt like how a short MP tempo should feel. Finished with 2x35s fast.
PM - 5 easy w/ Rylie.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
| AM - Headed to City Park for 8x200m on the track.
34.0, 34.1, 33.7, 33.1, 33.5, 33.7, 34.0, 32.8
82F with a 78F dew point. It felt good to be on the track. I'm slower than I want to be right now, but I suppose that's the point of doing these.
PM - 4 easy
|
| Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles on the levee, 7:07 avg. Started at 7:46 and 7:21 and then stayed right around 7:00 pace. 80F w/ 72F dew point. That drop in dew point made the run bearable.
|
| Launch 3 (black) Miles: 16.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 8 x levee sprints (~40s).
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - 8 easy
PM - 5 w/ Rylie
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| AM - 6 mile MP tempo, starting at 6:00 pace and dropping down the last 2 miles. The temps were cool! 74F/73F dew point, and it was drizzling when I left the house. It was breezy, about 10 mph sustained, but I'm happy to take it with the cooler weather. It's a rare treat in August.
There was a little lightning over the city right at first, but it was infrequent and many miles away. I hit mile 1 in 6:01 and mile 2 in 6:07. Just as I was approaching it, the bridge got struck by a flash that seemed to fill the entire sky overhead. I was at my turnaround and was happy to head the other direction. I made mile 3 in 6:08, and then things started to get crazy. First the rain hit. I was instantly soaked. The wind was in my face and I was getting lashed by the rain, and I couldn't see much. Then the lightning intensified. The thunderhead seemed to move directly overhead, and flashes were frequent and intense and CLOSE. It was surreal. I thought it wise to get to lower ground, so I ran down the levee to the adjacent road and followed that as long as possible. I missed my 4-mile split.
I hit the end of the road and stopped. I had to either get back on the levee or try to wait out the storm, and it was a 3/4 mile stretch before I could get off the levee again. There seemed to be a break in the lightning, so I made a run for it. It seemed like no sooner had I made the decision before there was just flash after flash after flash. Up close and in my face, hardly any time between strikes and booms. Adrenaline pumping, I made it to the other end and dropped down to the road. 5:45 for mile 5.
I could enjoy the scene a little better from lower ground, but I still kept my foot on the gas. The storm continued, but I made mile 6 in 5:35 for an average pace of 5:57. The tempo finished at my front door and I didn't bother with a cooldown and headed striaght inside. 35:42 final time.
PM - 4 easy w/ Rylie.
|
| Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 7.5 super easy with a friend who was in town. I met him on St. Charles and we ran down the trolley tracks, did a loop of Audobon Park and ran back. I added a mile from there. First time on this run and it was pretty cool. Also first run in my new Rides -- there is no shoe I love more than these at the moment.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 1.50 | 14.50 |
| AM - R-pace session at City Park. 4x200m, 2x400m, 4x200, all 2:1 timed rests.
First 4x200m: 32.8-34.1
2x400m: 66.9, 67.5
Last 4x200m: 33.2-33.8
I'm starting a gradual buildup in volume for the Saturday session. The 400s hurt a lot, and I'm looking forward to embracing more of the same. It was super muggy at 80F air/ 78F dew point. I couldn't help being amazed at how much sweat my body is capable of producing. I was running in lane 3, and by the end of the session it looked like a rain cloud had done a lap around the track.
PM - 4 easy to cap off a great week of training.
|
| Launch 3 Miles: 4.00 | Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles, 7:32 avg. I felt a little worn out and didn't push the pace. My right hip was complaining a bit, I'll have to keep an eye on that.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| AM - 6 mile MP tempo, goal was first 4 at 6:00, last 2 at 5:45.
Splits: 6:04, 5:56, 6:00, 6:00, 5:46, 5:43
2 x 35s sprints
2 mile warmup, 1 down
Uneventful compared to last week, considering there was no lightning. Conditions were about the same as they've been, 79F air and 76F dew point. My shoes and socks were saturated just after 3 miles.
PM - 5 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.00 | 0.00 | 13.00 |
| AM - 3 x 1 cruise miles w/ 1:00 rests @ threshold pace. Since it's very early in the training cycle I opted to not shoot for a set pace, but to run by feel.
5:34, 5:41, 5:40
A little on the slow side, but that's okay. Conditions were 82F/80F dew point. That's the highest humidity I've seen so far this summer.
Finished with 2 x 35s sprints.
My right hip is continuing to give me problems at slower paces. On my warmup it seemed like it wanted to seize. I'm continuing to work on it, but it might cause me some problems if I can't get a handle on it.
PM - 5 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 2.00 | 14.50 |
| AM - 4x200m, 4x400m, 4x200m at City Park w/ 2:1 time rests. 85F air / 79F dew point
34.2, 34.8, 34.8, 33.8
68.2, 68.9, 68.9, 69.9
33.4, 33.4, 32.8, 33.1
Hip was bothering me on the warmup, but once again as I got into the workout the pain disappeared.
PM - 4 easy
|
| Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 miles on the levee. 7:12 avg, last 12 around 7:00 avg. 79F/78 dew point. Hip was sore but never flared like in the past few days.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy, 7:22 avg
|
| Launch 3 (black) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 6.00 | 0.00 | 0.00 | 9.00 |
| 6 miles @ MP, goal was to start at 6:00 for the first 4 and drop to 5:45 the last 2. I struggled with the humidity this morning (80F air / 79F dew point), so it ended up a 6:10 avg for the 6 miles. Splits of 6:09, 6:08, 6:06, 6:01, 6:20, 6:11. Totally fell asleep on the 5th mile.
2x35s sprints following the run.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 9 easy
PM - 6 w/ Rylie
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 3.00 | 0.00 | 14.00 |
| AM - 3 x mile @ threshold w/ 1:00 rests. 5:27, 5:24, 5:28. 3 min rest then 2 x 35s sprints. Conditions were 80F/77F dew point.
This felt awesome. Same workout as last week, but I used last week as more of a rust buster. This one I was targeting 5:30 to see how it felt, and coming through a little quicker was just fine.
PM - I would call it 6 easy, but it was so hot and humid I'll just call it 6 hard, very slow miles.
|
| Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy
|
| Launch 3 (black) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 2.00 | 15.00 |
| AM - I slept funny last night and my neck is killing me. I went and did my track workout, but I struggled. Felt like my legs wouldn't cooperate with what I was telling them to do.
4x200m, 4x400m, 4x200, 2:1 time rests
33.5, 34.5, 35.2, 33.8
70.0, 68.9, 67.8, 68.4
33.8, 33.9, 34.2, 33.9
PM - 4 easy through a thunderstorm. The rain was nice, but there were a couple lightning strikes close enough that there was no delay to the thunder. Had to get off the levee and run along the street.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 17 miles, 7:11 avg. 80 degrees with a 78F dew point.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy
|
| Launch 3 (black) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| 2 warmup, 7 miles @ MP, 1 down. I ordered a new pair of Lunaracers and was stoked they arrived yesterday. They're my favorite tempo shoe of all time. I'd been using the Hyperspeeds, but I'm much more comfortable having a little more padding underfoot with how frequently I've been in, and will continue to be in, flats.
5:54, 5:54, 5:47, 6:00 (including turnaround), 5:55, 5:54, 5:50 for a 5:54 avg.
81 degrees with 77F dew point. I handled the humidity much better than last week, which I attribute to convincing myself to embrace the discomfort ahead of time. I love these longer tempos, and the fitness is starting to come around little by little.
I registered for a low-key 5k on Sept 9, which is going to be perfect timing for my training schedule. I am really looking forward to it.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 9 easy
PM - 6 easy w/ Rylie.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 3.00 | 0.00 | 15.00 |
| AM - 3 x 1 mile @ threshold w/ 1:00 rests + 2 x 35s sprints. It was 80 degrees with a 77F dew point, but it felt much cooler somehow.
5:20, 5:24, 5:25
I felt great. My right hip continues to be a little sore, but I've been working on the IT band and I think it's helping. I figure that's the most likely culprit. Haven't felt many twinges, but it's usually just a little sore as I'm warming up.
PM - 6 easy
|
| Launch 3 Miles: 6.00 | Lunaracer 3 Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 2.50 | 15.50 |
| AM - Arrived at the City Park track just before 6am for a mile pace workout. Typical 80F/78F dew point conditions.
Workout was 4x200m, 6x400m, 4x200m - equal jog rests for 1:10 on 200s and 2:20 on 400s
First 4 200s: 33-34
400s: 68.0, 68.5, 68.8, 69.6, 70.6, 70.1
34.5, 34.2, 33.8, 33.5
I struggled again with this. First 3 400s felt okay, but it went downhill quickly on the last 3. I'm not sure if I'm overheating, or I'm slowing due to my shoes filling with sweat, or I'm just in terrible mile shape. It's probably all 3.
My Zoom Eldorets from my senior year in HS (waaaaaay back in 2004) finally have bit the dust. We've been through a lot together, but the uppers are coming unglued from the sole. Gonna have to retire them, but on the plus side I can try a different spike and see how it affects my workout. I noticed the Eldorets have a lot of sweat-soaking cloth and about double in weight from my sweat, so a spike with less absorbent material may allow a better effort in the 2nd half of the workout.
PM - 4 easy. This is a mileage best since 2012!
|
| Launch 3 Miles: 4.00 | Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Scheduled day off. Well, I'd actually planned it for next week, but I've done 5 consecutive weeks of increasing mileage without a day off and figured I could use it. Still can't help that guilty feeling of skipping a day.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy + 8 x 15s strides.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| 4 x mile @ threshold, 1:10 rests; 2x35s sprints. I had a mild wind (~10 mph), but the levee is completely exposed so it impacted the workout to some extent.
5:20 (with wind)
5:32 (against)
5:22 (with)
5:33 (against)
79 F air, 77F dew point. I felt pretty terrible throughout the workout and into each rep, so I'm pleased with the outcome.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - 9 easy
PM - 4 easy + 6 x 15s strides
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy
|
| Launch 3 (black) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 2.50 | 15.50 |
| 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 |
| Launch 3 Miles: 4.00 | Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles. Started out pretty slow and ended up at 7:23 avg. 7:05ish for the last 10.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM - 10 easy including 6 x 15s strides.
PM - 6 easy w/ Rylie.
|
| Launch 3 Miles: 6.00 | Launch 3 (black) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 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.
|
| Ride 9 Miles: 4.00 | Lunaracer 3 Miles: 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| 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.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy. It was 67 degrees this morning with a 57F dew point. I about cried.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy w/ 4 x 15s strides.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Saints Kickoff 5k (3.107 Miles) 00:15:45, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 3.11 | 15.11 |
| 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.
|
| Launch 3 (black) Miles: 2.00 | Lunaracer 3 Miles: 13.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 on the levee. 7:05 avg with the last 9 6:45-7:00.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 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.
|
| Launch 3 (black) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy. Still sore. On the plus side, I think my hip is all better. No pain for a few days in a row.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.90 | 0.00 | 3.60 | 0.00 | 15.50 |
| 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.
|
| Launch 3 (black) Miles: 6.00 | Lunaracer 3 Miles: 9.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 9 easy, some minor soreness in the lower right shin. No further sharp pains.
PM - 6 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy. Ankle continues to feel fine, so I'll keep the Saturday workout on the schedule.
|
| Launch 3 (black) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 2.50 | 15.50 |
| 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.
|
| Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 3.00 | 0.00 | 0.00 | 18.00 |
| 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.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy. Didn't feel as beat up the day after the long run as usual.
|
| Launch 3 (black) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 5.00 | 0.00 | 15.50 |
| 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.
|
| Launch 3 Miles: 6.00 | Lunaracer 3 Miles: 9.50 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 9 easy
PM - 6 w/ Rylie
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 2.00 | 8.60 |
| 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.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy
|
| Launch 3 (black) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 2.50 | 15.50 |
| 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
|
| Launch 3 Miles: 4.00 | Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 miles. 7:30 avg. Dew point was down to 71F, so it didn't feel too bad.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
|
| Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18 from Audobon Park. Felt trashed.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 5.00 | 0.00 | 15.00 |
| AM - 2 x 2 mile, 1 x 1 mile @ threshold; 2:00 rests.Wind was blowing 15-20, and unfortunately I was terrible against it. I have hard time gauging my effort against strong wind.
10:59 (5:33, 5:26)
12:20 (6:14, 6:06)
5:34
I felt rusty after my sick week. Just trying to get back into the training groove.
PM - 6 easy w/ Rylie.
|
| Launch 3 Miles: 6.00 | Lunaracer 3 Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy
|
| Launch 3 (black) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 5.00 | 0.00 | 17.00 |
| AM - Headed to the track for a planned 6 x 1600m starting at 5:15 and working down to 5:05. Had an uptick in humidity, conditions were 81F / 77F dew point.
I got through 3 feeling great. Then I fell apart. No explanation for it. Third rep I felt like I was on track for the workout, then all of a sudden halfway through #4 I slowed. #5 I totally fell off a cliff. I didn't feel overheated. I'm a little worried something else is wrong. I cut it off at 5 and called it a day.
5:16, 5:13, 5:10, 5:18, 5:31
PM - 6 easy. Hurricane Nate was approaching and I tried to squeeze this in before things got too crazy. There was some heavy rain, wind and thunderstorms, but the weather during this run was the worst it got for us. Nate was a total non-event for New Orleans, despite the center passing so close.
|
| Launch 3 Miles: 6.00 | Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 on the levee. I'd planned to sleep in due to forecasts showing heavy weather from Hurricane Nate. Unfortunately that was not the case, and I missed the good part of the day for no reason. I wanted to get 14-16 miles, but it was high-80s by the time I got out and the humidity was brutal. I was so overheated by the end of this run, the last mile was 8:30. 7:40 average for the run.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 9 easy including 7 x strides
PM - 6 stroller miles w/ Rylie
Tightness all 6 miles and a little into the evening.
|
| Launch 3 Miles: 6.00 | Launch 3 (black) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy.
Tightness and a little more most of the run.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 5.00 | 0.00 | 15.00 |
| AM - I'm groaning to myself about even recording this. Not a pretty run this morning.
2 x 2 mile + 1 mile @ threshold w/ 2:00 rests was the plan. Conditions were okay (74F air/ 74F dew point).
11:06 (5:32, 5:34)
11:30 (5:37, 5:53)
5:49
Legs felt like lead. One reason I like to record conditions is so I can compare workouts. While it was obviously very humid, these are better conditions than I had most of the summer. Still waiting for the sub-70 dew points, but still. I have no explanation for feeling so poorly.
PM - 6 stroller miles w/ Rylie.
|
| Launch 3 Miles: 6.00 | Lunaracer 3 Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy
|
| Launch 3 (black) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy. 7:43 avg. Still holding a 77F dew point. Supposedly it should change for good this afternoon.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| 9 miles including 8 x 40s levee sprint. First day in awhile that I felt decent. Helps that the dew point is down to 65F.
|
| Launch 3 (black) Miles: 9.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 8 easy, blessedly cool miles. I had to wear a shirt for the first time since February.
PM - 6 stroller miles w/ Rylie
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 2 x 2 mile w/ 2:00 rest @ tempo pace, + 2 x 35s sprints. 65F air/ 56F dew point.
10:46 (5:21, 5:25)
10:51 (5:27, 5:24)
I felt great! I would have run a 5th mile, but I had a stress test about an hour after the workout and felt the need to save a little for that.
|
| Launch 3 (black) Miles: 2.00 | Lunaracer 3 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 stroller miles w/ Rylie
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy w/ 4 x strides.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 4.00 | 15.00 |
| AM - I drove out to City Park to use the track only to find it taken over by some festival. I couldn't believe it was so packed so early in the morning. Unfortunately I had to head home and alter the workout for the levee.
I was sort of back and forth about which workout to do (was planning on 6 x 1600m @ roughly 10k pace), and was leaning towards a mixed-pace run starting with 2 miles @ threshold, then 3 x mile increasing the pace to 10k race pace. But I surprised myself on the first mile by coming through halfway in 2:37. Why not ride this pace out and see what happens?
So I changed things around to 3 x mile (3:00 rests) + 2 x half mile (90s rest).
5:05
5:14
5:11
2:40
2:39
I closed the 1st rep in 2:28 and the 5:05 felt fairly easy, and then I felt like I wore out quickly. Conditions weren't as favorable (75F air, 72F dew point) with a 10 mph breeze. 2nd & 4th reps into the wind. Finished off with 2x35s sprints.
PM - Added 5 stroller miles w/ Rylie.
|
| Launch 3 Miles: 5.00 | Lunaracer 3 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. Had to stay off the levee due to thunderstorms. Very heavy rain, and averaged about 7:35.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy including 5xstrides.
|
| Launch 3 (black) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 3.73 | 10.03 |
| 6 x 1000m on the levee w/ 3:00 rests. Set the Garmin to ding at kms and got a really good warmup in. I'm trying to improve my warmups -- seems more and more important in my old age.
Weather was fantastic. 60F air / 50F dew point. No wind (which is rare in the fall). By the time I was almost done with rep #2 the wind had crept up a bit -- maybe 5-10 mph -- but wasn't a big deal from there as I was either running crosswise or with it on reps 3-6.
| 3:12 |
3:13 |
3:10 |
3:05 |
3:02 |
2:59 |
I started off a little conservative, but instead of crashing in the middle like I've become accustomed, I just felt stronger and stronger. Felt like I could hit 2 more sub-3s if needed. It was an incredible feeling that I haven't found in several years. Honestly, I was worried I'd lost it for good. Cracking 3:00 for rep #6 on the levee at 5am in marathon flats and still feeling fresh was just awesome. I'm definitely still riding that endorphin rush.
I can check off one of my short-term goals: Survive the summer. It's been brutal. Not just phyically, but slogging through slow workouts really got in my head. I hope that now that good weather is here (presumably to stay!) that it's a turning point and things will naturally take off as they should.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| PM - 6 easy including 5 x strides
PM 2 - 6 stroller miles w/ Rylie
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 3.73 | 13.03 |
| Missed a couple days of training because my wife gave birth to our 2nd kid. I figure that's a good reason to miss training. I did optimistically bring my running clothes and shoes to the hospital.... but that's a laugh in retrospect. Anyway, training for the next little while will be whatever I can get. Everybody was napping this afternoon, which gave an easy opportunity to get out for a run.
6 x 1k on the levee + 2 x 200m sprints. Voodoo Fest is happening in City Park this weekend, so I figured it would be best to avoid the whole area.
It was high 50s with 15-25 mph winds. Because of the winds, I ran my warmup in such a way that I could do 5 of the reps with favorable winds and only one directly into the wind.
| 3:03 |
3:27 |
3:03 |
3:03 |
3:00 |
2:58 |
The headwind on #2 was fierce. Effort level was equal or above the others, it was just that bad. The rest of the reps felt very good.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Snuck out again during naps and logged 16 miles on the levee -- 7:16 avg.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
|
| Launch 3 (black) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy + 5 strides. I had a workout on the schedule today, but the body says it needs one more day of rest. And this week it doesn't matter if the workout was done Tuesday or Wednesday.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Yikes. Two days where I couldn't drag myself out of bed.... Have to figure out how to overcome the newborn fatigue.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy including 4 x strides.
|
| Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Crescent City Fall Classic 5k (3.107 Miles) 00:16:14, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 3.11 | 11.11 |
| Because I missed the half last weekend, I wanted to hop in this one to sharpen up. The humidity came back for the weekend (72F air/72F dew point at race start), and I struggled a little with it. Race started slow, and after a quarter in 78/79 I took the lead and started to push. I felt really good.
A couple of my part-time training partners joined me. Reached 1k in 3:14 and 1 mile in 5:10ish. Still felt good.
I continued to push in mile 2. Hit a couple 3:07 kms by my watch and reached 2 mile in 10:14is (5:04). I fell apart after that.
I managed to keep contact until about 1k to go, and then one of the guys made a move. I started feeling pretty terrible in the 3rd mile. Once the move was made and I couldn't cover I dropped further and further back. Winner ended up at 15:45.
Not happy with the result at all. Not letting it get into my head. Just have to keep showing up and trusting in the system. I think I'm just a bad humid-weather runner.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles, 7:12 avg.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
|
| Launch 3 (black) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 3.73 | 11.03 |
| I had 7x1k planned, but my right knee started acting up on #2. I probably should've stopped, but I'm growing frustrated with interrupted training, so I figured I'd push it a little and see how it responded. #'s 3-5 were pretty good with only a few twinges. #6 it really acted up towards the end, so I called it good for the day. I really wanted that 7th repeat. I started it, but almost immediately the knee was complaining, so I jogged home from there.
6x1k @ 5k pace (3:00 rests) -- 66F air/66F dew point
3:15
3:10
3:09
3:09
3:08
3:10
#6 was on pace for 3:06-3:07, but I got cautious with the knee and backed off towards the end.
A little slower today than I'd hoped. Even though the temps were cooler, it felt muggy. And I may still be feeling the race/long run. Who knows. Training has been so up and down, I'm working on not stressing about itand just putting in the work.
A few hours after the fact and I've got a little swelling in the knee.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy.
Issue in my knee is to the inside of the patella, sort of at the spot where the quad attaches. I feel it when pushing off. Best described as a "twinge," it's not really painful, but feels like it will become painful if stressed. I've had this issue before, but I'm not sure what the fix ended up being. Maybe I've got something buried deep in my blog. I felt swelling show up yesterday afternoon and persist through bedtime. This morning it felt close to normal.
Pulled out the knee sleeve and wore it yesterday evening. Iced a little before bed and slept with the sleeve on. Ran with the sleeve this morning. Aside from a couple aches at the beginning of the run, everything felt pretty much normal. The knee sleeves have worked magic for me in the past, and I'm hoping I can stay interrupted with this one.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. Ran without the knee sleeve and things felt fine.
|
| Launch 3 (black) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. Still feeling a little funny in the knee, but no pain or twinges. I'll probably try doing my workout tomorrow to test it.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 6.00 | 0.00 | 14.00 |
| AM - Felt like a different runner today.
3 x 2 miles @ 5:20 w/ 2:00 rests was the idea. Temps were 61F w/ a 52F dew point. Once again I headed to City Park only to find the track closed for another event.
10:40 (5:20, 5:20)
10:33 (5:16, 5:17)
10:40 (5:20, 5:20)
There was a light (5 mph) headwind on the first and last segment, which I think is why #2 ended up faster. I hit the 5:16/5:17 and thought "I can hold this forever," but then the last segment was a lot more difficult.
Best part: no pain or twinges in my knee. It still feels a little swollen, maybe, but I didn't anything wrong the entire run.
PM - 4 easy
|
| Launch 3 (black) Miles: 4.00 | Lunaracer 3 Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 mile city loop from Audobon Park, 7:15 avg. Most of the group didn't show up, but I made a new friend from the Bay Area who ran with me as part of his longer run. Nice morning for a long run.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy including 6 x 100m strides
|
| Launch 3 (black) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Dropped my mother-in-law off at the airport this morning, so that nixed the morning run. Only had time for 5 with Rylie in the evening. I'll take it. Better than a zero.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 4.35 | 11.05 |
| 7 x 1000m on the levee w/ 3:00 rests + 2 x 30s sprints (paused 30s after last 1k before 30s sprint to simulate race finish).
Good conditions: low-60s air, 61F dew point. Light headwind on the last 3 reps.... Don't know if that explains the slowdown, but lately I've been consistently seeing a drop in pace into even a light breeze.
3:08
3:12 (fell asleep)
3:07
3:06
3:13 (big dip)
3:12
3:11
Would have liked to see the pace continue drop on the last 3, but I'm not too worried about it.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. The baby slept almost all the way until my alarm went off. Uninterrupted sleep.... I've missed your warm embrace.
|
| Launch 3 (black) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. Most likely all I can get in today.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 4.00 | 16.50 |
| AM - 2 x 1600m (2 lap jog, 4:00-4:15 rest), 4 x 800m (1 lap jog, 2:10-2:20 rest) @ 5k pace at the City Park track. It was warm and somewhat humid; 76F air, 67F dew point.
4:56
4:51
2:25
2:25
2:29
2:28
The last couple 800s got hard and just started to touch on pain a 5k should cause. Up to that point I felt great. The fitness is coming.
PM - Added 4 easy stroller mile w/ Rylie.
|
| Launch 3 (black) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 easy. The wind was howling. Between that and feeling tired/sore from yesterday's workout, avg pace = 7:41.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. I'm amazed at how sore that Saturday workout made me. You'd think it was my first workout of the year.
|
| Launch 3 (black) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 6 easy + 8 x levee sprints (~200m).
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. New shoes.
|
| Launch 3 (Red) Miles: 6.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
New OrleansTurkey Trot (5 Miles) 00:25:49, Place overall: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 5.00 | 10.00 |
| Had a really fun time at the local turkey trot. It was surprisingly competitive. I tucked in behind a couple guys at the start, and the pace was pretty slow at first. 2:40 first half. Picked up to 5:16 at the mile. Then a few of the college guys ratcheted up the pace. Came through 2 in 10:16 for 5:00. That felt terrible. The pace increase was so gradual I didn't notice at first, and I thought I was just feeling like crap because I'm in worse shape than I thought. Negative thoughts.
I started to lose touch with the lead pack, and didn't fight too hard since I knew 5:00 pace was too much. Well, I'd hoped it wouldn't feel too hard, but my body told me otherwise. I came through 3 in 10:28 for a 5:12. Lead pack was breaking up and some of the stragglers weren't quite out of reach. Told myself to just run a strong 4th mile and I could probably pick a few of them off in the 5th.
4 miles came in 20:40 for another 5:12. Happy to see no drop in pace. Surprisingly I started feeling a lot better in that mile. I had 4 guys who were all catchable. Caught them all before we entered the stadium for the finish, but unfortunately I struggled to shift gears. 2 of them got me before the line. 25:49 for a 5:09 final mile.
Progress.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I trip to the ER with one of the family scrapped most of the day. Managed to squeeze in 4 tonight.... at least it's not a zero for the day.
|
| Launch 3 (Red) Miles: 4.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 8.00 | 0.00 | 17.00 |
| AM - 3 warmup, 8 mile tempo starting at ~5:40 and dropping to ~5:30. Temps were about 42F at the start with no wind. Beautiful morning. I had a rough night's sleep with the little one, and it was tough to get out the door.
Splits from the Garmin: 5:42, 5:42, 5:39, 5:36, 5:32, 5:27, 5:27, 5:27
Total time: 44:35
I didn't feel 100%, almost certainly due to Thursday's race, but I felt like I could have held sub-5:30 for a long time.
PM - 5 easy stroller miles w/ Rylie.
|
| Launch 3 (black) Miles: 5.00 | Lunaracer 3 Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Big city loop with some of the Power Milers. 6:55 average. Took the first mile to loosen up (7:45) then dropped to 7:15 for 2-6. Miles 7-16 were about 6:50 working down to 6:35.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 very easy. No watch, but somewhere around 7:45-8:00 pace. Legs are feeling pretty tired.
|
| Launch 3 (Red) Miles: 10.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. No watch but a much quicker pace than yesterday. ~7:15 estimate.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 7.00 | 0.00 | 12.50 |
| 3-2-1-1 mile ladder w/ 3/2/1 min rests.
16:04 (5:21, 5:21, 5:22) -- big dip mile 3
10:46 (5:22, 5:24) -- big dip mile 1
5:18
5:19
Weather was really nice, if a little warmer and more humid. 62F air / 62F dew point. No wind.
Felt really smooth. My calves started to complain in the middle of mile 6, but otherwise no distress.
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 very easy. I took the day off work for a certain GI procedure, and I took the post-procedure run this afternoon very gingerly.
|
| Launch 3 (Red) Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - 8 easy including 6 x 15s strides.
PM - 6 easy
|
| Launch 3 (black) Miles: 6.00 | Ride 9 Miles: 8.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 4.00 | 11.00 |
| 3 x 1600m (2 lap jog, 4:10-4:25 rest), 2 x 800m (1 lap jog, 2:10 rest)
4:57
4:55
4:53
2:25
2:23
Not the sharpest workout. Tired legs. But the work is done. I need to practice kicking, so I sprinted the last 200m of the final 800m. I clocked 34s for that 200m.... plenty of room for improvement there.
|
| Launch 3 (Red) Miles: 5.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles on the levee. 7:05 avg, starting at 8:15 and dropping to 6:50. I'm pretty sore from yesterday and didn't want to push it beyond there.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. This may be it for the day depending on how the rest of it goes.
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| Launch 3 (Red) Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| Had 4-2-1 x miles @ threshold scheduled, 4 & 2 min rests.
21:58 (5:23, 5:28, 5:33, 5:34)
11:26 (5:39, 5:47)
Decided not to do the final mile. I started okay and felt fine through the first 2 miles, if a little sluggish, but then my legs wanted to shut down. Breathing felt okay. I figured I could reset after the 4 min rest and get back on track, but that 5:39 felt like 5:25. Not sure what the problem was, though I have some guesses. I moved this workout to Tues instead of Wed in hopes of getting a shorter 3rd session in on Thurs. So one day less rest than usual. The baby kept me up last night, but so far I've been able to run okay on less sleep. Final guess is I had a couple of vaccinations yesterday, and I had a mild reaction to one of them. Could be I needed an extra day to let my body process it.
Anyway, it hurts the psyche to have bad workouts, but I can brush this off. I think I'll keep things to 2 workouts per week through Houston, and just go Wed/Sat for those.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. From 70 degrees yesterday to 45 this morning with wind and rain. Crazy NOLA weather.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| 4 easy + 8 x ~40s levee sprints. Cold and windy.
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| Launch 3 (Red) Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy. Mid-30s, pouring rain, and blowing about 15-20... one of the more miserable runs I've ever done. Unfortunately this was all I was able to get in today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 4.00 | 17.00 |
| AM - 3 x 1600m; 2 x 800m (~4:20/2:20 rests)
It was 30F this morning, and there was ice on the track. Enjoying our 3 days of winter here in NOLA.
5:01
5:00
5:10
2:33
2:27
Second workout in a row that I struggled. I don't have a good explanation. First rep I went through in 2:27 but my legs rebelled after that. No pain, no aerobic stress, no lead feeling... I just couldn't move them any faster.
Anyway, I'm not in panic mode yet. I'm thinking the lack of sleep is catching up to me. To take a positive away -- aerobically I felt fine. I just need to get my legs back under me.
PM - Added 6 easy. New shoes.
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| Launch 3 (Red) Miles: 5.00 | Triumph 3 Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 on the levee. Started at about 7:35 and worked down to 6:40 by the end. 7:07 avg.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy including 6 x strides (~100m).
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| Launch 3 (Red) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. Felt a little soreness in my legs. I was on the fence about running my workout this morning, but I'm sticking to my Wed/Sat decision.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 4.00 | 9.50 |
| 4 x mile w/ 3:00 rests @ roughly 10k pace. I originally had 6 x mile planned, but this is a race week and my body could use a little down time. Weather was awesome. Low-30s and no wind.
5:12
5:09
5:02
5:06
I felt good and I hit the times I was looking for without much difficulty. Now, so long as my kids don't get me sick, I can take a couple of down days before Saturday's half.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy
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| Launch 3 (Red) Miles: 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. I'm getting sick and had a bad night with the little guy. Decided a little more sleep was more important.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Ole Man River Half (13.109 Miles) 01:12:26, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 13.10 | 0.00 | 20.30 |
| I was really on the fence about doing this one because I've been sick this week. But I woke up this morning with clear sinuses and a sore throat and decided that was good enough to give it a go. I really wanted to get a half in before Houston. It's been a few years since my first and only half. Plus this course spends 7 miles on my levee, so I felt a little ownership over the course.
I expected the Local Hero (LH) to be there and had a loose game plan to hang with him the first half, practice running the last 6 miles at goal race pace, and see if that was good enough to win. Thought that would make it 5:30/5:20 first half to second. Goal 1 was to beat LH, Goal 2 was to get 6-7 miles at goal HM pace.
That sort of went out the window at the start as it was fairly windy (~10 mph avg) and Kevin Castille showed up. LH went with Kevin at the beginning, so I hung back a little at my own pace. I flipped my Garmin to show current pace since I'd be running in no man's land and needed to keep the gap manageable to LH. I was a quarter mile in and the pace read 4:50. Yikes. I eased off the gas and reached 1 mile in 5:16.
The way the course was laid, we'd run the first 4 miles with the wind, then 6 against and the final 3 with again. I felt good at 5:20 pace and kept the intensity right around there. 5:19, 5:16, and 5:20 for miles 2-4. I felt really good, and I thought I could maintain that pace for a good while.
I caught LH around Mile 4 and he didn't like me drafting on him. We had just turned into the wind and he hit the brakes. I slowed way down, but he out-braked me and I ended up in front. We sort of started this cat-and-mouse game for the next couple miles. I accepted it and ran 6:00 pace happy for the chance to rest. He'd surge past every once in awhile before dropping back again. I surged a couple times to see if he'd hang, but then I'd slow back to 6:00 pace. 5:44 and 5:45 for miles 5-6.
I figured I'd make a big move at mile 7, try to drop him at some point into the wind, and then grind out the last 3 with the wind. But at around 6.5 we made a pass near the starting line and the wind eased up for a moment. I sped up a little and heard him drop back. Interesting. I sped up some more and soon I couldn't hear his footsteps. I decided that would do and I'd keep my foot on the gas from there.
Miles 7 through 10 were hard work. The wind hurt. I went 5:27, 5:32, 5:29, reached the turnaround during mile 9 and looked back for the first time. He was nowhere in sight. Mile 10 in 5:33, and he was a minute or two behind.
With Goal #1 & #2 complete I had a hard time keeping my foot on the gas for the final few miles. My breathing had become wheezy. I felt like I might be able to hit low-5:20s if I had to, but I was totally fine easing up and not pushing my sick body harder than necessary. 5:28, 5:38, 5:43 and the final 0.1 in 5:21 pace.
2nd place was still in the money, so that was nice. It hardly covered the entry fee, but that's okay. I'm excited for Houston, and I'm glad I showed up for this one to help me know what to expect. I'd forgotten how hard those last few miles can be, and I think hitting 5:20s on the last 3 would have been really killer today.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy. No watch but likely at or over 8:00 pace. Sore and slow.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. Legs felt a lot better. Added 2 ~100m strides at the end just to stretch out a little.
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| Launch 3 (Red) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had to go in to work at 5am and then had a doctor appt after work. By the time kids were in bed there wasn't time for a run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 3.73 | 13.03 |
| 6 x 1k on the levee w/ 2:00 rests + 2 x 30s sprints.
71°F w/ 71°F dew point. Made for a swampy run, but it really didn't feel too bad. The wind was up, and that was more of a problem. Between the wind and still feeling Saturday's half, I opted not to worry much about time and just run what felt right. Wind was crosswise, but unfavorable on the first 3 (#3 turned directly into it) and favorable on the last 3.
3:12
3:15
3:22
3:09
3:11
3:11
PM - 4 easy
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy including 6 x ~100m strides. Foggy, cool, no wind.... Loved it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy. No watch, ~7:30 pace.
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| Launch 3 (Red) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 6.00 | 2.00 | 19.00 |
| AM - Big workout. 2 x 3200m, 2 x 800m, 4 x 400m, (400m jog, ~2:00 rests each), 2 x 1600m (200m, 1:00 jog rest). Just under 8 miles of total work.
10:32 (5:16, 5:16)
10:32 (5:15, 5:17)
2:28, 2:28
70, 70, 68, 68
5:16
5:16
It was warm and humid to start (71F air/71F dew point) with a pretty steady wind. The wind wasn't bad on the tempo pace stuff, but in the middle of the first 800m a front blew through. The wind got stiff, it poured, and it blew up my 800s. I was wanting 2:25s on those. The wind and rain calmed down by the 400s, but my spikes were heavy and I had a hard time shifting gears. The 68s are okay, but 70 is outside the range I'm looking for. Best thing is the dew point dropped and the rain cooled me off for the rest of the workout.
The idea for this one was to get a big volume of total work, shift gears and generate some lactate in the middle with some quicker work, and most importantly run the last 2 miles on fatigued legs. The shift to 5k pace wasn't bad. In retrospect I should have taken shorter rests on the 400s since I wasn't hitting them fast enough. And finally I should have stitched the last 2 16s into one rep, but I decided last second to err on the side of caution and take the rest. Overall it was a great workout and I got what I needed out of it.
The legs and breathing felt great throughout. I thought the last 2 miles would be rough, but the fatigue I was expecting didn't hit till the final 200m of the last 1600m. Not a big deal. 2 more big workouts and then I'll start the cutback to Houston.
PM - 4 very easy. No watch, ~8:00 pace.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 recovery miles. 7:37 avg.
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| Launch 3 (Red) Miles: 12.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy including 6 x ~100m strides. Legs felt better than expected aside from some calf soreness.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy. Postponed the workout a day due to illness. Also new Streak 6's arrived, so I'm excited to give those a try.
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| Launch 3 (Red) Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 3.73 | 10.53 |
| 6 x 1k w/ 2:00 rests + 4 x 30s fast
I woke up Christmas day with a cold coming on, and so far it hasn't gone full blown yet. A little congestion and a scratchy throat, so I went ahead with the workout. I pared it down from 7-8 reps to 6 with shorter recovery. It went okay, though a little slower than I wanted to see.
It was about 47°F this morning with a stiff breeze out of the north that got stronger as the workout progressed. The first 2 reps were not affected, 3 had a favorable wind, and 4-6 were unfavorable with #4 the worst.
3:08
3:06
3:05
3:16
3:09
3:10
Avg: 3:09
I gave the Streak 6's a try today. First impression is really good, though I'll need to spend a little more time in them. I thought they fit a little too tight at first, but they seemed to get more comfortable by the end of the run. The stiffness of the shoe is a nice change over the Lunaracers that I'm used to, but it also has the tendency to make my toes fall asleep. I wonder if that will be an issue over longer runs or if it'll go away as they wear in. At easy pace, it almost feels like there's a lateral support post that I really don't like, but that sensation goes away as I speed up and land more mid- to forefoot.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 on the levee. Cold and windy, but the rain was kind enough to let up during my run or this one would have been miserable.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Easy 6. Feeling worse this morning and kept it short.
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| Launch 3 (Red) Miles: 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick, no run
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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....
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2790.45 | 36.00 | 127.70 | 124.73 | 3078.88 |
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| Ride 7 Yellow Miles: 429.70 | Ride 7 Blue Miles: 26.00 | NB 1400 Miles: 41.00 | Launch 3 Miles: 690.50 | Mizuno Ekiden Miles: 13.00 | Launch 3 (black) Miles: 583.50 | Ride 9 Miles: 561.00 | Lunaracer 3 Miles: 267.90 | Launch 3 (Red) Miles: 118.00 | Triumph 3 Miles: 78.00 | Streak 6 Miles: 10.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | |
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