Of Mice and Marathons

AM/Lunch: 3 hours 15' on the trainer. 197W. HR 136.

Endurance + Torque Work (6 x 5')

After not feeling great yesterday, I wanted to get in about 3 hours, but I also felt I should do my scheduled torque intervals. I like this kind of work (it doesn't have any equivalent in running other than long hills at threshold effort). Kept the intervals around 56-57 RPM, but had trouble getting any lower for some reason. I ran out of gearing, which hasn't happened before. I assume this is due to weight increase most likely. 

PM: 4 x 10 squats @ 50#, 60#, 70#, 80#

I did this while the boys were playing. I haven't done them for about a month when I got sick. I was suprised that they weren't too hard. I will likely revise that when I am super sore tomorrow.

AM: 5 miles on the treadmill, averaged 12:00. HR 119.

PM: 4 miles, averaged 10:39. HR 134.

Ventured outside. Pathways were okay. Still quite cold and snow-covered, but I wasn't sure I could do the treadmill twice in 4-5 hours. It is just fine once a day. 

PM: 1:45 on the trainer. 205W. HR 139. 

5 x 6' Lifts (4'-2')

Pretty solid session. I just did the 6' laps to take the data and kept an eye on the first 4' and then lifted the power to around 105-106% of FTP, so around 305-312 watts. Not a full-fledged session, but closer to a legitimate one and feeling like I am moving the needle up just a touch.

AM: 7.5 miles on the treadmill, averaged 10:41. HR ~134. 

PM: 6.3 miles on the treadmill, averaged 9:39. HR 155.

Active Heat Session #1

Decided to try a heat session for fun. I ordered a Core Sensor a few weeks ago but haven't used it other than just wearing it and figuring how it works. Today, I dressed in tights, a baselayer and a cycling wind jacket and two winter hats. My HR went up, but it took a while for my core temperature to come up and I only after some time working steadily through heat zone 1. I was sweating a good deal, but not as much as I expected. Given that my body is adapted to cold at the basement is cool and dry this makes sense. 

I bought a portable stand-up sauna for my birthday, but it hasn't arrived. I think that will be easier to use for heat training. Just trying to fling crap against the wall and see what sticks. 

Off. 

Trying to take a day off a week, but I don't it will ever take hold. 

AM/Lunch: 2 hours on the trainer. 198W. HR 140. 

5 x 5' Threshold (5')

Had a blood draw this morning to check iron and testosterone levels. Jumped on the trainer to get my Friday session in. It felt harder than I wanted, but I worked through it. Not a hard workout, but I haven't been doing much intensity lately. 

281W (163 BPM), 282W (166 BPM), 286W (167 BPM), 287W (167 BPM), 289W (169 BPM)

PM: 4.8 miles on the treadmill @ 6%, averaged 12:37. HR 134. 

Did an uphill treadmill run just for something different. I quite like it actually and could see myself doing these 1-2 per week for an easy run. David Roche is a big fan of them and I am a big fan of him. Just need to be careful with lower leg issues. This was far too much for the first time but I felt fine during. Some soreness after.

PM: 3.5 hours on the trainer. 190W. HR 129. 

Endurance + 4 x 10' Tempo (Late)

I did some lactate testing for the first time and use a 5' bump protocol. Not sure if I did it right or what the numbers were though I wrote them down somewhere. I think I need to work on my lactate reading method. It seems to require some practice. 

236-242 watts for the intervals. 146-156 BPM. Probably a little bit high for tempo or at least the high end of tempo effort. Good way to get in a solid longer ride. 

AM: 10.4 miles on the treadmill, averaged 10:11. HR 133. 

Felt good. Effort was easy to start and then steady around MAF pace for 6-7 miles. Some improvements in pace, though slow. 

AM: 5.4 miles on the treadmill, averaged 12:06. HR ~120. 

PM: 8 miles on the treadmill, averaged 9:58. HR 139. 

4 x 6' Subthreshold 

9:06-8:33 pace. Mid to upper 150s for HR. 

AM: 90' on the trainer. 181. HR 122. 

PM: 4 miles on the treadmill, averaged 11:41. HR 118. 

PM: 6.3 miles on the treadmill, averaged 10:16. HR 135.

30' Steady 

Around 9:36 pace @ 144 BPM. Not quite steady steady, but honest aerobic. We headed to Megan's Uncle's as we are leaving from there for Florida in the morning. Looking forward to getting some warm weather. 

Off.

Travel to North Fort Myers to see my Mom. Flight went well and we took off from our Uncle's house and from the Toledo Airport as we have done the last several years. 

My mom and aunt went to a concert, so I picked my sister and niece up at the airport. Ended up staying up until 12:30. I haven't stayed up that late in a while. I used to barely be going to bed at the hour.

AM: 4.4 miles w/ Megan, averaged 10:21.

I marked out a loop and it worked quite well. It was getting warm, but it felt good. First full day in Florida. The boys went swimming in the pool off and on throughout the day.

AM: 5.9 miles, averaged 10:19.

First 45' with Megan and then I continued on for another lap. 

AM: 4.5 miles, averaged 9:59. HR 134. 

PM: 4.4 miles, averaged 10:21. HR 127.

With Megan in the afternoon. It was very pleasant out. Still warm, but cooling down. We went to Bonita Beach. When we went on our honeymoon, we stayed in the condos just across from Doc's Beach House. 

AM: 6.4 miles, averaged 9:28. 

20' Steady

I ventured out slightly from the loop Megan and I have been doing and it connects back with the loop we have been doing. It worked quite well. I ended up doing a steady pick up just because I felt like it. I kept it very controlled, basically the top of zone 2. I expected it to be 9:15 pace, but it was around 8:33 @ 150 BPM. Considering most of my treadmill runs have been 11:00-9:30, this was a good deal faster. 

We went on a dolphin boat ride with the boys and it was pretty awesome. The dolphins were very active and a few of them had babies with them. The boys got very excited. 

Megan had planned to run after we got back, but it was late so I didn't go out either.

PM: 6.6 miles, averaged 9:51. HR 9:51. 

Warmer than when we left, but colder than Florida. About 40-45 and foggy. Thunder and lightening on the way back, which was weird. 

+ 30' sauna after

I got my portable sauna set up. It isn't bad for what it is. Megan thinks I am crazy with all of the weird crap I buy I am sure. Trying to use this for passive heat training. It is much easier to do this after a run or ride than overdress or put on a heat suit and train. I will report back any significant findings. 

Nice to be home, but I could have used a few more days running in the sun and swimming with the boys. 

PM: 7 miles on the treadmill, averaged 9:30. HR 141. 

5 x 6' Subthreshold w/ 1' Floats

I did these at 7.0 MPH. I bumped the second one to 7.2 accidentally and figured that was probably too much for the prescription of the workout, so I backed it off. HR averaged was right around 155 BPM for most of them. HR only briefly touched 160 max, so right in line with what I was shooting for. 

+35' sauna 

AM: 2 hours on the trainer. 188W. HR 126. 

PM: 20' jog. Zwift disconnected, and then I hit the cool-down feature on the treadmill, so I gave up. Not much sense to record the miles. 

PM: 3 hours on the trainer. 182W. HR 127.

Endurance + Sweet Spot 3 x 12'

Long ride with some lactate testing. Warmed up for 20' @ 155 (HR 101). Base lactate was 1.5 mmoles. I then did some mid-range zone 2 work 30' @ 172 (HR 120) 2.0 mmoles, 30' @ 179 (HR 123) 1.3-1.7 mmoles, 30' @ 187 (HR 124) 1.5-1.6 mmoles. That took me to just about the 2-hour mark and then I did 3 x 12' sweet spot, targeting around 240-245 watts, while keeping lactate under 4 mmoles, but hopefully over 2.5 mmoles. 

242 watts @ 150 BPM @ 3.6 mmoles

240 watts @ 152 BPM @ 1.9-2.2 mmoles 

243 watts @ 157 BPM @ 2.8 mmoles  

I am unsure if the lactate on interval 2 was right but I did two tests, so I think it was on. I think the recovery was a bit long after the first one as I was fiddling around a bit. This was definitely one way to break up a three-hour training ride. 

+35' sauna after

AM/Lunch: 5.3 miles on the treadmill, averaged 12:09. HR 118-123?

AM: 70' on the treadmill. HR 136.

5 x 6' Subthreshold 

7.0 @ 155 BPM @ 1.7 mmols, 7.0 @ 151 BPM @ 1.4 mmols, 7.1 @ 153 BPM @ 1.2 mmols, 7.2 @ 154 BPM @ 1.4 mmols, 7.3 @ 156 BPM @ 1.9 mmols

Did my first-ever lactate testing for running. I've done it recently on the bike twice, but think the combination of a treadmill and lactate testing is pretty efficient. I used to not do well at the sight of blood, but after donating plasma a bit over the last few months, it is easy peasy. 

Why bother with lactate testing as a hobby jogger? Pure curiosity, and when I started running I became a student of the sport, and that is when I did my best work. I have learned a good deal since then and just fiddling with a few changes. 

PM: 3 miles on the treadmill, averaged 11:40. HR 115. 

+35' sauna after. The boys came down in the basement while I was in there and were talking to me through the window. They were quite interested. 

PM: 5.3 miles on the treadmill, averaged 11:19. HR 123. 

I did 35' of sauna after, but realized I am not getting hot enough as the sauna is not hot enough at sitting level. I made some adjustments but adding blankets over the top to trap heat, but I also planned to stand up. I tested this after Megan got home and it definitely worked. I started sweating within 2-3 minutes and my HR shot up pretty quickly. In my previous attempts it has stayed in the 70s. I figured if Conner Mantz's sauna HR is in the 90s I have been doing something wrong :-) I sweat like crazy and it was much harder to withstand the temperature. I kind of figured my previous attempts were too easy. 

+ 20' sauna. HR 111. 

AM: 4.6 miles, averaged 9:39. HR 138.

3 x 6' Subthreshold

I don't remember my HRs but I have them somewhere. I did these at 7.2. I had planned on my 5 x 6' and about 65-75' of running buy Sawyer left one of his shoes at home, so I had to drop it off. 

PM: 6.4 miles, averaged 9:23. HR 146.

Friel Test

Warmed up 20, did 10' pretty steady around 158 BPM and then did the 20' portion @ 168 BPM. I think both were slightly conservative, but I think LTHR at 168 is pretty close. Maybe slightly higher around 171-173, but now I know. HR got up to 182, so my max is slightly higher than that but not too much. 

PM: 60' on the trainer. 172W. HR 118.

Planned to do about 90' on so but just felt off and wasn't feeling it, so I capped it at an hour. 

I did sauna after, but it wasn't hot enough and I had to pick the boys up. Oh well. Still working on getting those sessions dialed in.

AM: 12 miles, averaged 9:17. HR 137. 

8-Mile MAF Test

Got outside for some fresh air. I was going to get on the road bike, but it was still a bit chilly and snow and ice was present in places on the tempo loop, so this was the right decision and I got my long run in for the week. I started out slow, and I knew my pace @ 139-140 BPM would be slow, but I didn't expect 9:20-9:30, but that is where it was and then it dropped quite dramatically without any change in effort, so my moodiness of the opening miles was eclipsed and I had a good run. Longest run in a while, and longest run outside this year. 

Averaged ~9:08. HR 139/140

Lunch: 30' sauna. HR 105. 

PM: 2 hour 48' road bike ride. 187W. HR 134. 

I decided to get outside as it was sunny and before it snowed again. Got the road bike ready as that seemed like the best tool as I know the dirt roads are likely a mess. Took a bit to get ready and settled in, but I ended up having a good, but frustratingly slow ride. 17.8 MPH was my steady gravel/gravel bike pace last year (19-20 MPH for the road bike), so I have some work to do. 

+30' sauna after to warm up. I think I hit the sweet spot. HR 98.