I am one with the levee and the levee with me

Week starting Oct 15, 2017

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Location:

North Salt Lake,UT,

Member Since:

Dec 12, 2007

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

1500m - 3:59.9h (2014)

5000m - 14:53.45 (Portland Track Festival 2014)

8k XC - 25:09 (Sundodger 2011)

10k XC - 31:31 (WWU Invite 2011)

HM - 1:10:19 (Houston 2018)

Marathon - 2:28:39 (Houston 2019)

Long-Term Running Goals:

Olympic Trials Qualifier

Personal:

Married, working, training. While my wife has nixed all future attempts to grow glorious mustaches, she has been supportive of my crazy running dreams. Life is good.

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Miles:This week: 0.00 Month: 0.00 Year: 35.40
Mizuno Ekiden Lifetime Miles: 274.65
Flyknit Streaks Lifetime Miles: 419.25
Flyknit VFs Lifetime Miles: 80.50
Ride 14 Lifetime Miles: 652.85
Ride 15 Lifetime Miles: 278.70
Ride 15 X2 Lifetime Miles: 53.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.000.005.005.0074.00
Ride 9 Miles: 36.00Launch 3 (black) Miles: 11.00Lunaracer 3 Miles: 18.00Launch 3 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy. 7:43 avg. Still holding a 77F dew point. Supposedly it should change for good this afternoon.

Ride 9 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.001.009.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - 8 easy, blessedly cool miles. I had to wear a shirt for the first time since February.

PM - 6 stroller miles w/ Rylie

Ride 9 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.005.000.0010.00

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: 2.00Lunaracer 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 stroller miles w/ Rylie

Launch 3 Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy w/ 4 x strides.

Ride 9 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.004.0015.00

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: 5.00Lunaracer 3 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.000.005.005.0074.00
Ride 9 Miles: 36.00Launch 3 (black) Miles: 11.00Lunaracer 3 Miles: 18.00Launch 3 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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