Of Mice and Marathons

Noon: 9 miles on the treadmill. 8 x 8" Hill Blasts

Weights after: Pec flys 3 x 12 @ 70#; Chest press 3 x 12 @ 70# ; Pull downs 3 x 12 @ 70# ; Rows 1 x 15 @ 30# & 2 x 15 @ 45#; Shoulder press: 3 x 15 @ 30#

PM: 7.3 miles, averaged 9:54. HR 129.

PM: 23 miles, averaged 7:08. HR 164.

18-Mile Moderate Tempo (6:41 Average)

3 up/2 down

Pretty much the same workout as last week but supposed to be 35 seconds slower than marathon effort. This was pretty much marathon effort. The overall effort was about the same as last week, but I think I felt better this week and I also ran about 13 seconds faster for the tempo. I figured 6:48/6:50 would be good.

I didn't feel great and had a bit of dense malcolored congestion, which seems odd given that I haven felt sick. The last 3-5 miles felt like the closing miles of a marathon. These long tempos just above to right at marathon effort are very challenging, but I am convinced they are some of the best workouts you can do, though I would like to see one of the blog classics (a 10 + 10) thrown in.

The idea over the next several weeks leading into the race is to run just about marathon pace and just under (about 10-15 seconds per mile).

Got through the workout and notched another 20+ miler, of which I think I have about as many currently as I usually do in an entire buildup.

Tempo Splits: 7:00, 6:51, 6:44, 6:41, 6:41, 6:41, 6:36, 6:38, 6:38, 6;35, 6:386:36, 6:38, 6:40, 6:37, 6:38 6:40, 6:37 (6:41 average)

AM/Lunch: 8.4 miles, averaged 10:40. HR 121.

PM: 8.3 miles, averaged 9:52. HR 127.

Weekly mileage PR Monday to Sunday of 113.3. Two strong workouts and a hill blast session. Thinking I’ve turned a corner. Last twoish weeks were a little rough. 8 weeks to race day.

Late: AIS and PT

AM: 8.4 miles, averaged 9:04. HR 131.

6 degrees. Really did not want to get up early and go out, but I did. Bit of ice here and there but manageable.

PM: 8 miles in 72' on the treadmill. HR 139.

Same overall pace, but at 2% in the gym. It's definitely harder inside this time of year. Felt good today.

Lunch: 8.7 miles, averaged 8:53. HR 136.

PM: 8 miles in 76' on the treadmill HR 139.

Moved midweek workout to tomorrow afternoon. It was very cold and the wind was blowing hard and I had the worst night of sleep in years, coupled with the onset of a cold. We were supposed to get a small amount of fast accumulating snow and I didn't want to get halfway through it and not be able to finish and also not be able to do it tomorrow if I ran faster today. Overall, I figured the results would not have been what I wanted.

It was likely a smart idea as I spent much of the afternoon in bed after running. So much for a productive day working from home. Thankful to be able to just take a day and crash though.

AM: Off.

Was planning a short shakeout, but slept in to try to kill the cold. Will try to get the workout in later today.

PM: 17 miles, averaged about 7:40. HR 158.

10 x 1k w/ 3' Recoveries

The weather wasn't much better than yesterday. Higher winds in fact.

The purpose of this workout was to start the first few reps at 10-mile effort and for the last 7-8 to be at 10k effort to get the legs prepared for some of the Canova-style kilometer intervals with floats (with the intervals being slightly faster than MP). Admittedly, the recovery was quite long, but I kept them around 8' pace, when I would normally be content to just shuffle as slow as I felt like. Typically I would do 90' recovery for this workout and do them around LT. But not during marathon training.

Ended up pushing through the workout but never felt great, certainly not as strong as last week's 9 x 1 mile, which was actually a better performance. I imagine it was the mild cold I have, which seem to affect my running more than they used to.

I was hoping to start in the 5:50ish range per mile and then cut down through the 5:40 range, but I wasn't even close.

Splits: 3:51, 3:50, 3:47, 3:45, 3:42, 3:40, 3:43, 3:42 3:42, 3:41

About 6:01 average, which I think is exactly what I did for 9 x 1 mile with the same recovery last week. I was also running about this pace (as I recall) for 12 x 1k with THIRTY SECONDS recovery in November. I guess it is just mileage, but it looks awful on paper.

My goal will change with the workouts over the next few weeks, but I think even running a PR will be difficult. Getting under back under 2:50 is the provisional goal. I will know better when I try my 13-mile tempo @ 6:30 pace this weekend.

Late: AIS and PT

AM: 8.4 miles, averaged 10:05. HR 126.

PM: 8.5 miles, averaged 9:48. HR 121. First few w/ Megan.

Slept in a bit this morning to kill the cold. The most bizzare dreams lately.

AM: Oakland Spin Class for 80’. HR 132.

Good effort. Busted up my cold a bit. Was going to run at lunch but I took and early long nap that crossed that off. I was planning to triple anyway, so that’s okay.

PM: 10.4 miles, averaged 9:27. HR 130.

Off.

I flared up my cold in solid fashion. Moved to more of a head cold, which I haven't had for two years, at which time I had three in a row and it killed my running. Did not want to take the day off, but realized any running at all would not help anything (other than anxiety of having to take days off at this stage in a marathon). Can't really do much work either, and I need to grade. Slept a bit in the middle of the day with the aid of some nightime medicine.

Off.

Still very sick. Slept most of the day. Trying to decide if I’m going to cancel classes and meetings tomorrow.

Off.

Cancelled classes and meetings. Slept in through the morning. Layed around a bit during the day. Watched a decent portion of Die Hard with a Vengance. It was like an old fashioned sick day, which I cannot recall the last time I took. Feeling better by still foggy and floaty. Megan is leaving for a conference for about a week and I am working from home, so I will try to get up and run with her as she is running before leaving in the early afternoon.

Off.

Still sick. I was going to run with Megan in the morning but didn't get up.

Off. 

Felt somewhat better, but still a little rough. It was warm and seasonable, which was frustrating.

Off.

Can't tell if today was better, worse, or the same. Looked into signing up for Sugarloaf about 2-3 weeks after Glass City, but it is full. Didn't sign up for Beach to Beacon this year. The race was pretty much ruined for me last year with the incident with my father.

Might try running a little tomorrow depending on feel. The whole idea has been not to unnecessarily prolong the illness. With this type of sickness, I have found that best. I did some nasal rinsing last night and today and took some Mucinex. Today I had a nasty cough that I thought was going to bust the mucus, but it's just stuck.

Noon: 8.3 miles, averaged 10:00. HR 141.

Running wasn’t a great idea. HR about 20 beats higher than normal. Don’t feel that much better. More time off.

Off.

Stayed up late last night and slept through the morning and most of lunch. Feeling better congestion wise, but my head is still off. Took a long nap not too long after I got up. Pretty frustrated as it is hard to get work done, now that I have an extra 16 hours of week while I am not running.

Megan will be back late tomorrow. I am going out to eat by myself. Wasn't going to spend the money, but I need to get out.

Off.

Somewhat better. Congestion is breaking up a good bit. Lots of sleeping. Pretty miserable.

Off.

Feeling a bit better, but still not quite there.

Off.

Sickness mostly gone, but slightly lingering. Spent almost all day in bed as I have slipped back into a depression. Marathon plans are up in the air at this point.

PM: 10.3 miles, averaged 9:04. HR 152.

Still somewhat sick but on the way out I think. Better day overall. Had to get some miles in. Felt generally okay. HR very elevated, but that was to be expected. Cool and lightly rainy, but not unpleasant. Saw the deer for the first time since last fall.

Hit the 1000-mile mark for the year. Previous PR was April 1, 2016, which was actually a terrible year for running (other than a 5k PR). If I ahdn't gotten sick I would have hit it around March 8-10 I think.

Doing some resuffling/strategizing for the spring marathon. Not sure what's going to happen. I could run a marathon in 5 weeks, but it will be disappointing I am sure. There's another race in Traverse City 4 weeks from my target race, so that's a possibility. I might just scrap the marathon and sharpen up for a shorter race.

Looking forward to getting on my bike.

PM: 10.3 miles, averaged 9:24. HR HR 146.

Feeling a bit better overall. Tried making revised racing plans while I ran. Should be able to get out on the bike this weekend.

Noon: 10.3 miles, averaged 9:16. HR 144.

Felt pretty good. I was going to run again, but ended up taking a nap and had to start dinner when I got up. HR coming down slowly. I imagine part of that is sickness dehydration. Should know by the end of the day tomorrow what the revised racing plan is.

PM: 15.2 miles, averaged 8:48. HR 150.

Nice and sunny, cool and slight wind but very nice. Felt slightly rough, but nice to get out. Ran into Megan and we did a lap together.

Evening: 23ish-Mile Ride. HR 151.

Dropping out of Glass City Marathon. New plan is fall marathon and tapping back into lost speed this summer.

Ride was enjoyable. Just went here and there. Sunny and upper 40s was perfect.

Lunch: 8.3 miles, averaged 9:54. HR 131.

Felt okay. HR coming back down. Nice weather.

Evening: 8.3 miles, averaged 8:53. HR 144.

PM: 10.3 miles, averaged 9:23. HR 142.

PM: 10.3 miles, averaged 9:17. HR 145.

Did a 200m pickup at the end. It was ugly. Breathing was a little elevated. Not sure if I have a second round or what.

The Thursday Night Rides are scheduled to begin tomorrow night. Apparently the gravel is in good shape and dry. Made my week. Very much looking forward to tomorrow night.

AM: 10.3 miles, averaged 9:29. HR 140.

Thursday Night Dirt is on and the rain didn't roll through. Sunny early this afternoon, clooudy this evening, but around 60, which is perfect cycling weather for me. Things have completely shifted for me this morning with looking forward to the ride and hanging out and socializing, something I really don't do. I'm going to get my butt kicked, but that's okay.

PM: 37.2-mile ride. HR 155.

Perfect night for opening night of Thursday Night Dirt. Around 60 degrees (!) and little wind. Gravel was in solid shape. We did a relaxed group ride with a slight pickup throughout the ride. About a solid B Group pace. HR was pretty high, but I felt really solid overall. We had beers and food at the brewery after as usual. This ride has been such a positive aspect of my time here.

My tire lost a good amount of air and was pretty much on the rim for a portion of the ride, but I have a tubeless setup, which allows pretty low PSI. Checked when I got home and it was at 5 PSI, which I am not sure if that was right. I can run 25-30 without much issue. Not sure if it is a sealant issue or valve stem issue, but inexpensive either way.

PM: 10.3 miles, averaged 9:48.

Great weather, terrible hangover. Should have got the run in early and could have done a ride too. It's looking like Tuesday might be a good day. Time to cram for Barry Roubaix on April 13.

Today I seriously contemplated becoming a full-time cyclist while still doing some running, which I still love. Maybe not just yet.

PM: 13.7 miles, averaged 8:46. HR 150. Did some strides.

Still feel like my respiratory system is jacked up. Felt decent toward the end. Strides were decently fast, but gassed me a bit. Hips are a little out of wack and need some alignment.

PM: 8.3 miles, averaged 9:39. HR 135.

Think I finally got the bug out. Breathing more normal.