Of Mice and Marathons

Lunch: 9 miles, averaged 8:12. HR 150.

Feeling a bit better. HR still up, but dropping.

PM: 6.2 miles, averaged 9:09. HR 141

Brief Notes/Thoughts on 2018

It was definitely my most consistent year with 15 days off running (3 in the last week of the year) and only 13 days completely off. I ended with 3520 running miles and put in just over 1000 cycling miles. Started gravel riding at the end of May and cycled a fair amount in June and July, not too much in August, but a lot in September and a decent amount in October with basically nothing in the last two months.

I did 5 road races and 1 cyclocross race (the other race was cancelled and I missed a gravel race due to bike issue).

Glass City in April was progression workout as I knew all out racing would be disappointing. It was mostly moderate to marathon effort with a few faster miles toward the end (7:13-6:08, with a decent kick for the partial). I did my first Michigan race and won against a younger guy who was likely not having a good day, but I ran really hard that day. Full 5k effort the whole way. Beach to Beacon was a disaster as I blew up and had some difficult family stuff the day before.

I then won a local race at Oakland University, which was hilly. I felt great during the race and it was my first indication that I was beginning to return to my old self. I planned then to run Detroit International Half at roughly the same pace with a taper and no Thursday ride (I was close). I didn't break 1:20, but this again was an indication that I was coming back, particularly as a nasty quad issue slowed my the last 2 miles when I was winding up to crush the last miles. The following weekend I did my first cyclocross race, which was as tough as it was fun. I didn't get a chance to do more as one was cancelled and the other races would have taken too much travel time away from teaching.

Goals for 2019: A slight increase in mileage (~10%) to about my biggest years and around 3000 miles of cycling. I want to run a substantial marathon PR at the end of April. Right now I am shooting for the same pace that I ran Detroit International Half at. This would put my 5' goal window around 2:39-2:44, which is difficult but I think I am certainly capable of it. I ran 2:46 in quite windy conditions on a more challenging course.

For cycling I want to enter the Michigan Gravel Race Series and see how I do. I think I need 4-5 races to qualify, 2-3 of which will be in March and April, then in the summer and fall. I want to do the same for cyclocross when that starts in September. Not sure how this will mix with running, but I think it was actually beneficial this fall as I really kept my weight down to the lowest in a couple years. I also strengthen my weak hip a good deal.

So that wasn't short, but it never is.

Late: AIS and PT Routine

Lunch: 9 miles, averaged 8:02. HR 160.

PM: 6.2 miles, averaged 9:14. HR 142.

Heart rate elevated on both runs. Didn't feel that hard by any means. Weight down, so likely dehydration.

Got a phone call that a full-time faculty member's class didn't make and that my class is going to them. Pretty bumbed as it means almost no savings for a house down payment this semester.

Lunch: 9 miles, averaged 8:20. HR 154.

HR still elevated.

PM: 6.2 miles, averaged 9:36. HR 135.

Got a call tonight that the University needed a last minute section covered, so I was able to make up for the one that was cut. Of course, I have to be ready to teach it tomorrow afternoon, but I'll take it.

AM: 8.1 miles, averaged 8:30. HR 147.

PM: 8 miles, averaged 8:45. HR 145.

First day of winter semester. Yep. Starting on a Friday. Solid first day back.

I finished the Dark Tower finally. I had 200-300 left when school started in September and didn’t get back to it. Quite a narrative.

Lunch/PM: 20 miles, averaged 7:38. HR 165.

HR very high. It was a beautiful sunny day in January. I did a regular long run instead of the planned 70' @ marathon effort. Lower-7s were basically marathon effort given my cold. I bonked a bit the last few miles, but not bad.

I hit 3000 laps of Spencer Park. I started running there in August 2016 when we got here. It's slightly over 1 mile and I tend to do most of my running there until the park closes periodically in the winter when the ice isn't safe.

Night: AIS and PT routine 

Noon: 8 miles, averaged 9:46. HR 135.

Monday to Sunday = 104 miles. Could set a mileage PR, but I think I will ride this afternoon.

PM: 25.7-mile ride. HR 150.

Did some laps of Stony Creek as I have been told the gravel is in poor condition currently. Decent effort. Harder than I should have after a 20 miler. My bike muscles were very sore when I got off the bike. TONS of deer. I saw a group of 6 or 7 and a few other smaller groups as I looped the lake.

AM: 8.2 miles, averaged 8:49. HR 142.

Windy and blowing frozen precipitation.

PM: 6.8 miles, averaged 9:21. HR 135.

Cold rain. Likely one of the least fun weather days I’ve had in a while with this double whammy. Cold feels like it’s lifting. HR coming down.

Night: AIS and PT routine

AM/Lunch: 12 miles, averaged 7:57. HR 156.

3-Mile Tempo

First faster workout in 3 weeks. Definitely shocked the system. Definitely still sick as this was the faster end of what I was going for 70' a month ago. I'll take it for today. Felt decent through mile 2 and then struggled, and really tied up the last quater mile. Just under 19'. Workout was supposed to be 20' but I cut it at 3 miles.

Splits: 6:17, 6:17, 6:20 (HR 178)

Warmed up 4 miles w/ strides. Cooled down 5 miles.

PM: 4 miles in 41:30 on the treadmill. HR 141.

Did some weights after. Tried a Planet Fitness that was closer, but the treadmills are way too close. It was busy but Megan reminded me the Eve-ers would be out in full force.

For future reference and present accountability:

Chest press 3 x 12 @ 40#; Row 3 x 10 @ 40#; Pull down 2 x 12 @ 40#& 1 x 12 @55#; Shoulder press 3 x 10 @ 40# (horizontal grip); Pec flys 3 x 12 @ 40#

AM: 8.2 miles, averaged 10:08. HR 128.

Was able to keep HR under 130, which should mean my cold is continuing to lift. Wind an blowing snow showers.

PM: Off.

It was cold and nasty windy. Megan was going out after a meeting for happy hour with her colleagues and asked if I wanted to go, so I caved. I should have a decent week still even with no double on Friday as we are going to Dearborn to have dinner with one of my colleagues.

Am/Lunch: 9 miles on the treadmill

8 x Hill Blasts w/ 3' Walkabout

It was cold and windy and didn't feel like walking around in the cold, as the last time I did this workout it was warmer, but still had to put my hands down my compression shorts to keep warm. The treadmill worked okay. I did them at 5-6%, but I had to really ramp up the belt speed as the incline tends to slow the belt down. Got the right 'pop' after some fussing around. Didn't feel great on the warmup. Cooled down at a very easy pace.

PM: 6.2 miles, averaged 10:03. HR 131.

AM: 8.3 miles, averaged 8:42. HR 137.

PM: Off.

Cold this morning (18 degrees). Megan and I are going to Dearborn this evening for dinner with a colleague.

Apparently there is a Planet Fitness going in directly behind us in the old Hollywood Markets building. It's about a two minute walk at most. I guess if we have to live where we are for another year and a half, having a gym that close is a bonus (our complex gym is terrible.

Lunch/PM: 20.5 miles, averaged 7:19. HR 158.

11-Mile Tempo @ Marathon Effort + 6 x 45" Strides

Warmed up 4 miles. I felt solid on the warmup. First mile in 8:xx, which usually signals my legs are going to be ready to roll. All links in mechanical chain feel very good currently. The schedule called for 70' @ marathon effort, but I figured I would just round off the miles if I was doing okay.

Somewhat slow to start, but the effort was right. Got tired toward the end, but I think that was because my legs haven't done any sustained longer effort since before Christmas. I didn't feel completely gassed at the end of the tempo, but I was tired. I still managed my fastest split without burying myself. Effort was high marathon effort, but not out of the zone.

Splits: 6:41, 6:41, 6:33, 6:33, 6:33, 6:33, 6:30, 6:32, 6:28, 6:29, 6:14 (6:31 Avg)

Jogged about 5' and did my strides with equal distance back to starting point. They weren't fast, but smooth and controlled. Cooled down 3.4.

This is a good place to be 15 weeks out from a marathon. I expect to repeat this workout for a handful of weeks to get the pace down before moving into other workouts that should help me get more comfortable with ~6:00 pace.

Night: AIS and PT

Lunch: 8.3 miles, averaged 9:54. HR 126.

Felt really good. Cold and a little windy, but nice and sunny.

PM: 6.4 miles, averaged 10:09. HR 122.

AM: 8.3 miles, averaged 8:29. HR 141.

13F/-10.5C. I think these are he coldest temperatures I have run in since my last winter in Indiana. It wasn't bad, particularly given that the air was nice and still. I have been catching some sunrises, and I have been thinking of all the sunrises I have missed as a runner. I just don't like to get up and run early. Although not really that early, I have been getting up at a decent hour to get in my morning run before teaching. It feels good.

PM: 7 miles, averaged 9:24. HR 129.

AM/Lunch: 12.4 miles, averaged 8:03. HR 154

20 x 1' On/Off

Warmed up 4 miles. Cooled down 3. I did not have much turnover today. Barely 6' pace to start. Finished at 5:20 pace. I was a lot faster several weeks ago, but my legs are loaded with mileage.

PM: 4 miles in 45:40 on the treadmill. HR 128.

Ran extremely slow to keep HR down. Did a short set of weights after.

Pec flys 3 x 12 @ 50#; Chest press 3 x 12 @ 55#; Shoulder press 3 x 8 @ 50#; Pull down 3 x 12 @ 70#

AM: 8.3 miles, averaged 10:16. HR 126.

Nice morning for a recovery run other than roads being extremely slick. Once I got to the park the gravel had nice grip. 

PM: 6.8 miles, averaged 9:34. HR 128.

AM: 8 miles easy to moderate to harder on the treadmill. HR 152.

Treadmill paces felt much harder than outside. Did a short set of weights: bicep curls 2 x 10 @ 70# and 1 x 10 @ 50#; Tri press 3 x 12 @ 50#; Bicep curl (machine 2) 3 x 12 @ 70#?

PM: 7 miles, averaged 9:14. HR 132.

AM: 65' Spin Class @ Oakland. HR 148. Avg Power 213 Watts.

I enjoyed the class. Figured it would make indoor training on the bike more managable. It did. Did some simulated climbing to start working those muscles for spring gravel races.

Lunch: 8.3 miles, averaged 9:07. HR 131.

PM: 5.3 miles, averaged 10:23. HR 123.

Took two naps today. The recovery kind, not the depressed and need to shut out the world kind. It was quite glorious.

Night: AIS and PT

PM: 18 miles in 2:32 on the treadmill. HR 157.

75’ @ Marathon Effort 

It snowed bit, so I wasn’t sure about the footing, so I hit the treadmill. Warmed up 4 slow miles with a progression at the end. I knew that the effort would be too high if I tried to mirror the road paces. Started at 8.0MPH to be conservative and worked down to 8.5MPH. It quickly became unsustainable, so I backed it off and dialed it in by heart rate, keeping it at 165 BPM. I almost pulled it at 12’, but refocused knowing I wouldn’t get my miles in otherwise. Ended up pleased to get through it. 

Skipped the scheduled long strides and just plodded out a 4-mile cool down for 18 total miles.

That’s a small mileage PR for the week. About 2-3 miles over one in November.

Night: AIS, PT, and push-ups

AM/Lunch: 8.3 miles, averaged 10:53. HR 124.

9 degrees with 17MPH gusts. It actually wasn't bad as I was dressed perfectly. It snowed yesterday, but not too much. I did run through some drifts that were annoying, but the sun was out and I enjoyed it. Just didn't want to run on the treadmill at recovery effort.

PM: 6 miles in 63’ on the treadmill. HR 123.

AM/Lunch: 8.3 miles, averaged 9:00. HR 138.

5-6 degrees to start. Less wind than yesterday. Roads clearing out in places, but I ran at the park.

PM: 6.5 miles in 65' on the treadmill. HR 138.

Did 40' @ 5% incline.

AM/Lunch: 17.1 miles on the treadmill in 2:21. HR 152.

20 x 2' On/Off

Warmed up 4 miles with some strides. Decided to work into the workout, knowing I have been much slower on the treadmill than the roads. Started at 9.0MPH and worked my way to 9.5MPH and stayed there for the middle 10 reps before cutting down the last 5 from 9.6-10.2 MPH. Basically ended up around the fast end of marathon pace for the average. Cooled down 25'. I think I went through 40 ounces of fluid. Maybe more.

PM: Off.

Night: AIS, PT, and Pushups

AM: 8.3 miles, averaged 10:09. HR 127.

33 degrees, rain, slush, puddles, and ice. After skating out the door on my first attempt out, I grabbed my Katoolas, which were necessary.

PM: 6.3 miles in 65' on the treadmill. HR 126.

Did weights after:

Chest press 1 x 15 @ 50# + 2 x 15 @ 55#; Pull down 3 x 15 @ 70#' Rows 3 x 10 @ 50#; Shoulder press 3 x 15 @ 30#

AM: 10.2 miles, averaged 8:44. HR 132.

Good amount of ice at the park, but I ran on it here and there and dodged it when necessary. 8-9' pace feeling truely easy today. 

Turned 34 today. Entering my 9th year of running. I think I have my fastest times ahead of me. I hope. If not, I'll just run and retire and become a mostly full-time cyclist.

PM: 10.3 miles, averaged 8:53. HR 132-135.

Skipped my spin class and lunch run as I was very hungover. Should have been more sensible. Got out late and got it in. Wind was sharp. Wind chill was -1. HR monitor off from miles 6-10.

Night: AIS, PT, and pushups

PM: 21.5 miles, averaged 7:16. HR 156.

Drove to Stony Creek as I know they keep the paths clear. It was darn near perfectly clear. Felt just kind of meh most of the time. The schedule called for 20 miles at whatever felt right. Earlier this week I planned to do 21.1 miles/34k for 34, so that is what I did with a little extra for 34.6K. Hit some 6:40s in the second half of the run. Legs didn't have much pop, but I got some rolling terrain in and 2:36 on my feet, so that was good.

It was in the mid- to upper-teens with some sharp winds off the water at times (as is always the case).

Night: AIS and PT

Am/Lunch: 8.3 miles, averaged 10:46. HR 120.

We got a little bit of snow, so even with spikes on I slipped in places with ice underneath a little bit. Roads were better, but I didn't want to take a chance with drivers. 5-8 inches coming tomorrow. Bitter cold to follow. Going to be a tough week.

PM: 6.6 miles in 65’ on the treadmill. HR 125.

Felt very good. Did weights after:

Pec Flys 3 x 15 @ 50#, 55#, 60#; Chest Press 3 x 15 @ 40#; Pull Downs 3 x 12 @ 70#; Bicep Curl (Machine 2) 3 x 15 @ 40#, 50#, 65#

Oakland cancelled classes tomorrow.

AM/Lunch: 8.7 miles, averaged 9:16. HR 131.

Snow started later than expected. Ran on covered sidewalks and paths. The 15+MPH winds with icy snow were extremely unpleasant at times.

PM: Off.

It continued to snow quite a bit and I didn’t feel like running at the complex gym as it’s tiny and always way too warm. Going to be on the treadmill the next few days.

Late: AIS

AM/Lunch: 12.1 miles in 1:40:30 on the treadmill. HR 155.

20 x 1’ On/Off

40’ warm up w/ strides. Most intervals at 10 MPH. Second half increased to 10.1-10.7 every rep or so. Last one at 11 MPH. Cooled down 20’. Felt pretty strong and as if my leg speed is coming back around. 

Did weights after to save time later:

Seated Row 3 x 12 @ 55# (4 positions); Shoulder Press 3 x 15 @ 30#; Tri Press 3 x 15 @ 50#; Bicep Curl (Machine 2) 3 x 15 @ 50#

PM: 6 miles in 60' on the treadmill. HR 127.

Felt great.

Lunch/PM: 8 miles in 1:24 on the treadmill. HR 121.

Cold out. Oakland Cancelled today and part of tomorrow for cold/windy conditions. It's basically been a vacation week for me.

PM: 6 miles in 60' on the treadmill. HR 125-129. Monitor off first ~10'.

Varied the incline from 2-4%. It was -8 when Megan and I left the gym. Oakland is closed again tomorrow. It's like an extension of winter break a month later. The days off are nice, but I have work I need to do with students.

Lunch: 8 miles, averaged 8:43. HR 136.

-1 w/ -18 windchill. Definitely the coldest weather I've ventured out in. It wasn't terrible. Footing was a little slippery, but mostly fine without spikes.

PM: 7.8 miles in 60' on the treadmill. HR 139.

Did a progression of 10' @ 6.5, 7.0, 7.5, 8.0, 8.5, and 5' each @ 9.0 and 9.5. Not sure if it was a slow mill or if I was just feeling good, but the last 10' felt moderate to just about marathon effort.

A big PR for monthly mileage. Previous record was 402 from September 2015. I hit 462 this month. I averaged 104 miles per week this month. My previous highs in marathon training were 102 peak. I imagine the overall mileage won't increase too much, but the workouts will get more and more marathon specific as I move into March and April.