Of Mice and Marathons

PM: 60' on the trainer. 207W. HR 121.

Decided to ride rather than run because I was worried if my legs felt would blow my confidence for tomorrow. Headed to Ann Arbor to race a half marathon. Weather looks decently cool for June. 

AM: 15 miles. Dexter Ann Arbor Half Marathon in 90:03. HR 170.

I signed up for this one back in February I think or maybe earlier. In recent weeks I had hoped to run around 1:25, but knew that would be tough, but maybe running high 1:25. I definitely wanted to come in under what I ran last fall as I wasn't in good shape, had had almost no workouts in 2 months, and had no significant long runs. Well, I just didn't get there for the race. Tried to go out in the 6:40s and work down, but I didn't get there. It was incredibly humid and I worried I would cramp. Kind of phone it in slightly a few times, but kept a decent effort overall.

It's a point-to-point with a shuttle, which made race logistics a bit challenging, but I lined up for the bus an hour before race start and was able to get in an almost 15' warm up. Really I needed at least 20-25' if not 30'. Race got out fast and I let others go as I wasn't interested in blowing up. I thought with the opening miles I was in for a decent day, but the slight inclines and false flats had me struggling to find an extra gear. Some solid hills at mile 8 and 11 and the finish is almost all uphill (very unkind). I got passed by a 53-year-old woman in the final quarter mile, passed her, and then the crowd cheered and she almost outkicked me, but I didn't let it happen as I was feeling pretty prideful. 

I ended pretty frustrated with my fitness and wondering if trying to get back into running shape is worth it rather than just running to run and because I still do enjoy it. I don't know. I just feel like I am regressing and running times I ran in 2011 and I am just not interested in doing that for much longer. I am going to give it until September and race a half and if things don't turn around I am likely done road racing. I'l do bikes and ultras.

Splits: 6:39, 6:39, 6:41, 6:43, 6:50, 6:48, 6:46, 6:59, 6:58, 7:08, 7:01, 7:08, 6:46, 6:24 (for the partial). HR 170. 

Cooled down a bit, but apaprently stopped my watch about 2 minutes in and couldn't find much flat to run on and didn't feel like running so I just walked back. 

PM: 60' on the trainer. 189W. HR 118. 

I didn't feel like running. Not really sore but legs quite stiff.

PM: 1 hour 52' (33 miles @ 17.6 MPH). 195W. HR 134. 

Decided to go outside even though it was quite late and a week day. Roads were in great shape and fast. Legs are a little sore but coming around. Humidity has definitely set in.

AM: 3.5 miles, averaged 10:01. HR 128.

Slept in. Managed to talk myself into getting out the door. Felt good to be out. Still a bit frustarted with this last weekend, but trying to just move forward.

PM: 90' on the trainer. 220W. HR 135. 

3 x 10' (4')

Decided to do a session to prime the legs for Saturday. Went fairly well. Long enough to be a workout, but not a killer session. Got stronger as I went through and put down a solid effort on the third rep. 

294W @ 152 BPM

304W @ 159 BPM

318W @ 165 BPM

I think I am shifting to the shorter race (~34 miles) on Saturday. I will have several teammates, so we will see if we can make a race of it.

AM: 7 miles, averaged 9:24. HR 134. 

PM: 6.3 miles, averaged 9:35. HR 129.

AM: 67' on the trainer. 204W. HR 123. 

Openers for the race tomorrow. I did whatever workout from week 12? of the Zwift gravel training series. Felt good. 

PM: 4.3 miles, averaged 9:49. HR 126.

Legs a little uncooperative. A bit grumpy. Pre-race anxiety I assume. Bike racing has so much crap to consider. 

AM: ~2 hours 12'. Cow Pie Classic 34 Miler in 1:45:07 (19.8 MPH, 254W, HR 165)

I did the long haul version of this race last year and it was an epic disaster. I wanted some redemption, but decided in the last day or two before the race to do the shorter version as I had some teammates doing it. I wanted to be close to 21MPH especially after doing that pretty much solo the other week, but there are some "farm sections" to the race and it slows thign down considerably (one segment is across a field that is super rough from cow hoof prints). I ended up having a decent race even if it wasn't quite what I wanted. 

Lost contact with the lead group pretty early as my legs felt like concrete and just wouldn't fire. Managed to get into a group and worked to start catching people and building the group. I took long pulls trying to establish the pace I wanted and tried to encourage the group. I wanted to move faster and got inpatient a few times, which might have been against etiquette. I couldn't really just drive in my pace as you really do need to work with people in a race, unlike a running race where if the pace is too slow, you just go. I started to feel pretty strong, particularly in the second half. A few others did well to take the lead/pulling etc. 

The farm sections were "fun." You could tell the mountain bikers as the bombed the farm trails. I was content to rip their legs off on the wide open dirt roads (more my domain). I ended up at the back of the group going into the finish and didn't really sprint but could have and probably should have just for effort sake though sprinting for 40-50th place sometimes seems dumb. 

Takeaways:

1. Need to get to races earlier to ensure proper warmup time (problem lately for bike and running races)

2. Line up as close to the starting line as possible, especially when teammates are there

3. The first few minutes are a littler hot but settle down, so the early hurt levels off

The race left me ready to do some more races. My running race last weekend did not leave me ready for another race. I will have to think that through.

I had a burger and fries at a very homestyle diner in Ionia, Michigan that was pretty decent. 

PM: 10 miles, averaged 9:15. HR 9:15.

Legs were a touch sore/worked over from the bike race yesterday, but not terrible. Right around 9' pace felt about right. Enjoyed the run and felt good from the first stride to the last. Felt meditative and not overly taxing. Cool and breezy, threatening rain, but never got any. 

PM: 10 miles, averaged 9:19. HR 124. 

Very pleasant running weather. Kept it quite easy. I imagine the lower HR runs will be gone once the hot weather arrives along with the humidity.

AM: 10.2 miles, averaged 8:20. HR 146. 

20' @ Half Marathon Pace -10" + 6 x 1' On/Off

6:41 pace @ 169 BPM. I thought I might be able to get moving a bit faster with favorable weather, but I guess this is 10 seconds faster than half marathon pace. 1' intervals were aroudn 6' pace or slightly under. Legs still recovering from the bike race this weekend.

PM: 1 hour 12' (19.7 miles @ 16.3 MPH). 160W. HR 114.

Beautiful day out, so I figured rather than go downstairs on the trainer a short mixed ride was the ticket. 

This was the boys' first day of summer school.

AM: 6.2 miles, averaged 10:32. HR 124. 

PM: 4 miles, averaged 10:18. HR 126. 

AM: 7.3 miles, averaged 8:53. HR 137.

Nice easy progression. 

PM: 6.3 miles, averaged 9:34. HR 130.

Did 6x strides.

Lunch/PM: 4 hours 11' (74.4 miles @ 17.8MPH). 198W. HR 135.

Pleasant weather. Reverse Fenton Roll, or one of the many versions. Decent amount of pavement (about 45%). I was going to do my long run, but just felt kind of off/odd, and just felt like riding, which mostly worked. I imagine it is just impending Father's Day emotions. About 2 minutes of total stoppage time. My track stands are getting better.

Off.

Got up with the boys. Took a nap while they napped. We went to Canterbury Village for a superhero event. Not as in-depth as some of their other events, but the boys were excited and I think they had fun. They were a bit challenging getting out of there. I got tired when we got home and I went upstairs to lie down and fell alseep for another forty minutes.

There was a shooting at a splash pad about a mile down the road from our old apartment. Went to bed not feeling much better about the status of the world or how to raise kids in it. 

AM/PM: 5 hours 40' (101.2 miles @ 17.8 MPH). 202W. HR 139.

I was going to do the whole Polly Ann with some bonus dirt road miles on the way back and try for a 6-hour 100 miler on my fat bike, but that sounded too painful, so I planned on maybe a hundred miles on my gravel bike, but couldn't be bothered to get out of bed. I finally got up around 9:40, which is rare these days (though Thursday night I did sleep for 11+ hours). I didn't get out until a bit after 11. Decided on about 4 hours headed east, but my pace was good (right around 19 MPH as I was coming back west) and I had extra time if I needed it. I took it.

Started to die a bit around 80-85 miles, but it was getting warm and I was running out of fluids. Stopped a few miles from the house and got some fluids and soda and meandered and capped off the ride. About 33 new miles. Rode through Memphis. I am not sure I knew there was a Memphis Michigan. I certainly haven't been to or through it.

I saw a few deer and an unsual amount of woodchucks, which are not rare but wre strangely active today.

I had intended to get in 60-70 miles of running, but with a day off and two long rides I did't get there. Skipped my long run too, which was only 90'. It is going to be very hot this week, so I imagine I will be indoor training for most of it, which is fine. This is reason #267 I spent 4-5k on a treadmill and why I spent what I did on the indoor smart trainer. Doubles indoor do kind of suck though, but I have done it.

PM: 6.3 miles on the treadmill, averaged 11:09. HR 122.

I was going to run or ride at lunch while the boys napped, but couldn't be bothered and the nap won out. They were messing around for a while before settling down anyway.

Mess with the treadmill setup a bit as it has been some time since I have used it. Worked great. Got into a good ploddy rythm. Quite swampu outside. Low 90s with dew points (I think) around 73. I will try to get get a workout in tomorrow or at least some slightly faster stuff to calibrate pace/HR/effort.

AM: 8 miles on the treadmill, averaged 8:45. HR 137.

I was going to do a workout or longer easy to moderate progression of 90' but I didn't leave myself enough time as I wanted to tidy up the kitchen and family room. Started very slow at 5.5 and worked down to 8.0 for the 15' before cutting the pace back to 7.0 for 5'. 5.5 MPH was around 116 BPM and 8.0 was around 154 BPM, so on par with what it would be outside if it were 40-50 degrees. 

PM: 6.5 miles on the treadmill, averaged 9:19. HR 130.

I cannot recall when I last did a treadmill double. 2019? 

AM/Lunch: 12 miles on the treadmill, averaged 8:09. HR 149.

7-Mile Aerobic Builder 

Had a different workout scheduled, but I wasn't sure how easy or hard it would feel on the treadmill, so I tested my higher end aerobic zone to get some data/feedback. 

7:30 (154), 7:19 (159), 7:08 (162), 7:07 (165), 7:00 (167), 6:55 (170), 6:45 (173). 7:06 average HR 164.5

AM: 6.3 miles on the treadmill, averaged 10:55. HR 117.

PM: Thurday Night Dirt - Solstice Ride Edition. 5 hours 45' (92.7 miles @ 16.1 MPH). 142W. HR 124.

It's been steamy outside and we got a downpour not long before the ride. One of the roads I was on was flooded on the way over. Got a ride across from one of the Main Street guys who was headed to the ride. The dirt roads were super puddled in places and a good deal of debris from the winds, but the roads were solid as we headed east. Lots of run in the dark on some rough and wet sections of road later in the ride. The pace was communal, which was fine with me as it is nice to have a very easy roll. Route was around 61 miles, but with riding there and taking a long way home I was just under 100. Originally I planned on a hundred miles, but I got a late start and it was very hot and muggy at the beginning. 

This was a long day of training! I didn't get home until 11:30. I made myself a sandwhich, watched part of an interview on Youtube and fought sleep and finally gave up and went upstairs. 

Lunch: 10.4 miles on the treadmill, averaged 8:42. HR 138.

Minutes progression: 

10' @ 5.5 MPH

10' @ 6.0 MPH

15' @ 6.5 MPH

15' @ 7.0 MPH

15' @ 7.5 MPH

15' @ 8.0 MPH

10' @ 7.0 MPH

PM: 37' on the trainer. 215W. HR 124.

Abandoned 15-12-10-8-5

Legs just couldn't get into the rythmn and I was sweating like crazy. One of the dehumidifiers kicked off and it was too humid. Just wasn't feeling it. I rarely bail or bail that early on a bike workout. 

Off.

We went to a baptism in Toledo. I took care of the boys, taking them outside after only about 5 minutes into the ceremony. I didn't feel like doing much when I got home. I took a quick nap in the car as did the boys.

PM/Evening: 2 hours 39' on the fat bike (42.6 miles @ 16MPH). 209W. HR 132.

Pretty good ride. Weather is a bit more comfortable and it is really nice to be able to ride 16 on mostly dirt roads at endurance effort. It is like running in really heavy trainers. My power meter pedals only needed new batteries.

Took my Crux to the shop as the headset bearings are locking up. Not sure if they just need lubricant or if it needs to be replaced. Chain actually has life left in it, which is good. I think the drive train has more life left on it as well. I broke down and bought a new saddle, which is one of the more expensive parts (other than wheel sets and the like). Took the boys with me. They were quite wild. 

Lunch/PM: 11.3 miles on the treadmill, averaged 7:57. HR 156.

10-Mile Progression 

10:10, 9:13, 8:34, 8:00, 7:46, 7:36, 7:26, 7:15, 7:05, 6:47, 6:36, 10:54

The 7' pace stuff was moderate HR to marathon and then aerobic threshold. Sub-7' pace was threshold. Last mile at 179 BPM, which felt hard but not out of control. Lately I haven't been able to hold much more than 170-175 without really breathing on either the bike or running. This felt as if I could have gone another mile, though it would have been tough. 

PM: 60' on the trainer. 221W. HR 130.

Lunch/PM: 10 miles, averaged 10:03. HR 129.

Recovery for the most part, though too long to be true recovery, but I am getting impatient.

PM: 60' on the trainer. 223W. HR 126. 

Did this while the meatloaf cooked. Still watching Suits, which I cannot remember when I started. Watchable, but nothing special. Good trainer viewing. 

Looks like I will be riding my fat bike for Thursday Night Dirt tomorrow as I figured I would be. 

AM: off. 

Planned to run as the weather was very runner friendly but realized I had an advising session about 10 minutes before I needed to be on campus. Did squeak in just as students were shuffling in. 

PM: Thursday Night Dirt on the fat bike - 3 hours 20' (53.5 miles @ 16 MPH). 190W. HR 134. 

There was a bad accident on the loop, so we did the loop in reverse to give them time to clear things out. This made the loop much faster as the two significant hills were downhill rather than uphill. Weather was in the 70s and dry. Perfect riding weather. 

Loop Data: 27+ miles @ 16.9 MPH in 1:36:04. 193W. HR 135.

PM: 1 hour 27' on the fat bike @ Orion Oaks. 177W. HR 126.

Polly Ann to Orion Oaks. One warmup lap and then a hit lap, which was decently fast and felt good enough for another lap, but flatted. I got a stick puncture, which must have been what was hitting my frame. I should have checked it sooner as it beat the frame a little bit. Managed to remain calm and got a plug in the tire and hit it with two co2s and slowly finished the lap at an easy pace and headed home. It is amazing how such basic technologies as so effective. Such a puncture would kill a race but at least you can continue riding or get home if you need to. 

We took the boys to the zoo earlier in the day. We had a good time.

AM/Lunch: 15 miles on the treadmill, averaged 8:16. HR 148.

8 Miles Steady

Warmed up progressively for 5 miles, then ran 8.0-8.3. Goal was not to press but keep the effort and HR in the moderate to slightly uptempo range, maybe touching marathon effort, but not going to deep that marathon effort became aerobic threshold. On the treadmill with dry cool air there isn't much cardiac drift, but I still progressed quite slowly just to keep the effort dialed. HR averaged ~161. Average pace was around 7:22/23. Cooled down 2 miles. Definely the longest run in the basement. I could have kept going but this is a solid starting point. I have bumped up around two hours the last two years and run I think as much as 2 hours 20' since I have moved back to more focused running. I will try to keep my long runs up this way through the summer so as to continue building them in the fall.

PM: 2 hours 3' on the fat bike (34.2 miles @ 16.6 MPH). 215. HR 130.

Felt kind of blah when I got up from my nap. I think I was bummed I didn't leave myself room for a proper long ride. It was cool, almost cold and it took me most of the ride to warm up. Did well to ride close to 17MPH on the big bike, which was somethign to be happy about though I spent much of the ride unable to releax and fully enjoy it. Felt better at the end.