Of Mice and Marathons

AM/Lunch: 3 hours on the trainer. 197W. HR 126. 

3 x 20' LT1 + 3 x 12' Sweet Spot

Solid long ride with some quality aerobic work. I warmed up about an hour, thinking I would do a 20' test or a 60' test, but then thought better of it. 

LT1 Intervals: 203W @ 123 BPM @ 1.4 mmols, 210W @ 124 BPM @ 1.4 mmols, 214W @ 132 BPM @ 1.6 mmols; 

These numbers were solid improvements even from last week. 

Sweet Spot Intervals: 255W @ 148 BPM @ 2.7 mmols, 257W @ 152 BPM @ 2.0 mmols, 261W @ 154 BPM @ 2.3 mmols

Again, very solid improvements from last week when I averaged something around the low 240s at higher HR and lactate.

I took in 350g of carbs and felt fine.

AM: 60' on the trainer. 131W. HR 96.

+ 35' sauna. HR 86.

Might not have had the sauna warm enough, but HR rose around 20' and really started to increase around 30'. 

PM: 60' on the trainer. 181W. HR 120.

+29' sauna. HR 86. Had to bail as my blood sugar dropped and I felt like I was going to pass out.

AM: 7.6 miles, averaged 8:35. HR 144. 

5 x 6' Subthreshold

Had the day off from Oakland, so I decided to get the workout in outside to get a sense of pace. 7:46 @ 155 BPM, 7:52 @ 157 BPM, 7:40 @ 159 BPM, 7:33 @ 158 BPM, 7:30 @ 159 BPM. Legs felt very flat and heavy, but paces were a good deal faster than on the treadmill where this workout has been around 8:25-8:15. 

+ 30' sauna. HR 98. 

PM: 70' on the trainer. 200W. HR 131. 

4 x 8 Subthreshold

Tested a Norwegian-style double threshold day, but with the bike, which I think could be a valuable approach and somewhat easier than doing it with running, though it will take some tinkering. I misunderstood what a double threshold day was since I first heard about it. I assumed it was two "true" threshold workouts, which sounded insane, but done the Norwegian way, it's like doing moderate reps that are approximately marathon to half marathon effort (maybe a touch faster).

I might design a training protocol to test it this summer but I was anxious to try it. I overshot the first two reps assuming the lactate was correct. I think to start these probably could be done around LT1 to a touch firmer to high tempo. Solidly in the sweet spot zone was too heavy. Probably need to really fuel these sessions, but I will know more if I fully roll them out in May. 

254W @ 153 BPM, 256W @ 154 BPM, 241W @ 146 BPM, 238W @ 144 BPM. Lactate was at 5.7-7.5 mmols to start if I got the testing right (seemed way off and high, but I don't know). around 2.4-3.5 for the last two, which was right on. Good to keep in mind for the future. Might even start more conservatively than I sometimes would such as doing a 3 x 6' or something just to lock in some values, as I am not sure how the body will respond after a morning session. A sauna session between was probably not my best choice.

PM: 30' on the trainer. 126W. HR 89. 

Got on the trainer late and blood sugar dropped and I felt awful, so I bailed on a planned hour.

AM/Lunch: 2 hours 15' on the trainer. 193W. HR 134. 

4 x 10' Sweet Spot

250W @ 153 BPM, 248W @ 152, 256W @ 152 BPM, 260W @ 158 BPM

I was going to run, but I decided to do a session on the bike and go as long as a felt like it up to 3 hours. Decided after 2 hours, I had had plenty for a lighter week. Lactate seemed very high, so I am not sure if I was getting a good sample or not. Lactate for 3 and 4 was high, but it made sense. I think it was 3.5 and 4, so a touch too high, but better than the first two, assuming the readings were correct. I bought some new safety lancets and am still trying to get the correct touch with them.

+ 3 x 8' squats @ 50#

Night: sauna. 35'. HR 88.

PM: 10 miles, averaged 9:01. HR 138.

30' Steady

Legs felt crappy and I was kind of moody, but I figured with 60+ degrees I would go outside. It was damp and windy, but nice to run in a t-shirt and shorts. After 50' I decided to pick it up and do a steady segement. Kept it very controlled around 8:07 pace @ 151 BPM. 

AM: 60' on the trainer. 191W. HR 115. 

+35' sauna. HR 88.

Planned on doing about 2 hours or so, but figured I would cut the volume back to prepare for the next week. Power-to-heart rate looking a little closer to what has been normal for the last few years. Still trying to get back into things.

AM: 8.3 miles, averaged 8:25. HR 145. 

5 x 7' Subthreshold

Decent workout. 7:50-7:28. HR 152-159. Legs a little beat up, but got slightly faster each rep. Things are going to take a while, but I expect things to snowball once I get my consistency back, which will be thwarted by a minor surgery next week. 

PM: 70' on the trainer. 195W. HR 128. 

3 x 10' Subthreshold 

Second mixed double threshold session test. Lactate was still a bit too high, but I was closer to the target. 238W @ 144 BPM @ 3.9 mmols, 233W @ 146 BPM @ 3.3 mmols, 238W @ 145 BPM @ 4.0 mmols

AM: 5.5 miles, averaged 10:59. HR 114. 

Nice morning for a recovery jog. Got rained on toward the end, but the temp was pretty good, and I ran on the Polly Ann for the first time this year. I imagine it will become a mess this week, and not sure when it will be fully ready, but hopefully soon.

AM: 7.3 miles on the treadmill, averaged ~9:00 pace. HR 138.

4 x 8' Subthreshold

HR 151-153 avg. Lactate right around 1.7-2.2 for reps 3 and 4. Didn't test the last one. First one was a little high, but didn't do anything fast in the warm up

PM: 60' on the trainer. 202W. HR 132. 

3 x 10' Subthreshold

227 @ 140, 231 @ 149, 233 @ 150. No lactate strips left, so none taken. Kept it slightly lighter than Monday to make sure the effort was approximately correct. 

+35' sauna. HR 96.

AM: 5.5 miles, averaged 10:55. HR 116.

AM: 8.9 miles on the treadmill, averaged ~9:00. HR 141. 

10 x 3' Subthreshold

Lactate readings were high on the first few, so likely off. 2.5 mmols after rep 10, so right on.

+ Sauna for 25'. HR 101.

Got the sauna about the right temp finally. Had to bail as my HR was getting to about the highest I let it get and I had to pick the boys up as it was a half day for them.

PM: 3 hours total on the bike. 

I got my gravel bike ready to go thinking the roads might be okay, but they were a little gritty and I didn't feel like trashing my bike and clothes, so I got on the trainer after about an hour. 

I did 5 x 20' @ LT1 (lactate was 1.7-1.9) felt okay, but progressively felt rough mentally toward the end, so in interspersed 2 x 3' Vo2 intervals. I was going to sauna, but I skipped it and took a nap. 

Felt mentally pretty rough today. Not sure where it came from, but I haven't felt that bad in a while. I went to bed when the boys did around 8:30-8:45 and slept until 9:30 the next morning. 

AM: 3 miles on the treadmill. HR 117. 

I was going to sauna, but skipped it. Did some bench presses. Just wasn't feeling it mentally today. I imagine it has to do with the minor surgery this Wednesday. Nothing major, but the timing sucks. I haven't hadn't a clear few weeks of training all year. I expect to keep digging myself out of these holes and getting nowhere. Might be time to just run and ride. 

PM: 30' on the trainer.

Tried a Zwift race, but DNFed. I wasn't feeling it and bailed. Felt pretty bad mentally.

AM: 60' on the trainer. 198W. HR 124. 

Felt better. Did two max sprints. Minor surgery tomorrow. Looking forward to having it done.

Off. 

I had surgery on my leg. I even took a gander at the incision, but decided against watching as passing out would have taken longer. Just a pretty small incision in my upper left thigh with a few stitches. Pretty easy, really.

PM: 70' walk (~3.5 miles). HR 73. 

Walked one of my short, Polly Ann run loops. Got back just in time to walk to get the boys from school. Leg felt fine. I am pretty sure I can lightly jog on it if I am careful. 

Off. 

I was going to walk, but I napped twice and just didn't feel like doing anything. I can't feel the surgical site on my leg at all, which is great. 

PM: 8.5 miles, averaged 10:33. HR 125. 

I had done some light practice jogging, taking the boys to and from school, so I figured if I stayed flat and easy, my stitches would be fine. Everything felt fine, so I am going to run with it. 

Sawyer was swinging around some plastic tubing and cracked me right on the top of the head. I thought it was going to knock me out for a second. Took a pretty good cut in my head, but thankfully doesn't need stitches. I am not sure I could do that twice in one week. 

AM: 12.1 miles, averaged 9:20. HR 138. 

8 Miles Steady Aerobic 

Kept it generally quite easy, but picked it up to higher zone 2+ for the middle miles. Incision site felt fine. 9:13-8:27. HR 141-153. I think since I can run fine, I will stack some miles for a while and ride when the stitches are out. I need a solid 4-week base before I get back into any subthreshold stuff or whatever I end up turning to. Eventually I could turn this into a moderate to marathon pace tempo, but I don't know. I love that workout but wonder if it is the best approach to training.

AM: 6.2 miles, averaged 10:29. HR 119. 

PM: 4 miles, averaged 10:28. HR 119. 

PM: 7 miles, averaged 9:26. HR 137. 

Evening: 4 miles, averaged 9:39. HR 131.

AM: 9.2 miles, averaged 8:41. HR 142.

6 Miles Steady

Zone 2 to LT 1ish. 8:36-7:53. HR 144-153. First sub-8' miles since November I think though I have done some sub-threshold work around 7:20-7:30 pace. 

PM: 4 miles, averaged 9:55. HR 122. 

PM: 60' on the trainer. 182W. HR 111. 

Tried the trainer. Felt fine, but the incision site bled just a touch, so I won't be riding until I am cleared, which is fine. I kind of figured it wasn't going to work. I felt fine during, however.

Intended to run, but took a nap after class and then it poured and I wasn't feeling a drenching run. 

PM: 8.2 miles, averaged 8:34. HR 148. 

3x10' SubT

90" recoveries. 7:42, 7:29, 7:19. HR was 160-166, so a little high, but effort felt fine. Probably about right I guess. 

Boys had a day off before a week off, which kind of put a dent in my day off, but I got a decent workout in and will get my work done at some point I guess. 

PM: 4.4 miles, averaged 10:19. HR 117. 

I have felt pretty tired the last few days. I felt like crap on the run, so I just cut it short. Planned on about an hour total anyway. 

AM/Lunch: 13.2 miles, averaged 8:49. HR 145. 

9-Mile Steady Aerobic Progression 

9:00-7:55. 144-160 HR. HR a bit high/elevated, but I felt pretty good and just rolled with it, not pushing too hard. Just under 2 hours. 

First 60-mile week in a little while. Maybe last year around this time, but I don't pay as much attention as I used to. 

AM: 6 miles, averaged 10:52. HR 117.

PM: 4 miles, averaged 10:19. HR 123.

PM: 70' on the trainer. 200W. HR 128. 

3 x 8' Tempo/Sweet Spot

247 (144 BPM), 251 (153 BPM), 254 (156 BPM)

Get my stitches out around noon tomorrow. Did a short bike session today as it was raining and thundering.

Took the boys to Lawrence Tech with me today. They were well behaved during my classes. We walked around the small campus for a bit and checked out some of the buildings I have never been in. They enjoyed it.