Of Mice and Marathons

AM: 10.6 miles, averaged 7:44. HR 141. 

3x12' Subthreshold 

6:50, 6:44, 6:41 averaged. HR 153-155 avg. only hitting 162 max. 2' recoveries. Solid session.

PM: 5.9 miles, averaged 10:10. HR 128. 

6 x 8" Hill Blasts

I don't recall the last time I did hill blasts. 2019? Trying to get some power and turnover back. Aerobic engine is starting to redevelop and I have time to redevelop speed, but I want to work my power and form just a touch.

AM: 6.6 miles, averaged 9:40. HR 118. 

+ Bench press and 23' sauna. HR 100. 

PM: 4.3 miles, averaged 9:16. HR 123.

AM: 10.6 miles, averaged 7:44. HR 150.

10x1k Subthreshold 

4:09 average, or about 6:40 pace (6:46-6:34 pretty consistently). 1' recoveries. Legs didn't feel too snappy to start, which was odd because I felt pretty solid on the warm-up. Still getting used to doing workouts at 6:15, I guess. I might need more than 20' of warmup time, too. 

+ squats and 22' sauna. HR 98. 

Just did 90# and then 110# I think and 3 x 8 for some maintenance. Trying to do enough of these to stay strong and build some strength without compromising my workouts. I think I will do a full-scale off-season lift next winter. I have been trying to get into it for the last two years, but I am doing them on a semi-regular basis. 

PM: 4 miles, averaged 9:49. HR 121.

AM: 4.5 miles, averaged 10:03. HR 114. 

+ 26' sauna. 

PM: 2 hours 43'. 46.7 miles @ 17.2 MPH. 199W. HR 144. 

Thursday Night Dirt

Decided to do A group. Felt pretty good to start, then we went hard into a corner and a few people braked hard and I did too and thankfully didn't take anyone out or get hit. That shook me a bit. Got dropped on one of the hills on Hixon after than. Just can't seem to not let gaps open. I was pretty frustrated. Another group came behind me and then I got dropped from them, and really questioned my life choices. I was going to head home, but stuck with it and picked a few guys up, and pulled for them and felt better. 

AM: 11.2 miles on the treadmill. HR 143.

4x12' Subthreshold

Planned to do the workout outside but it was warming up and I am trying to limit my sun exposure here and there when I can. I was going to do a continuous run at marathon pace + 15-20" but ended up doing another subthreshold run. I tried taking lactate but numbers were way off I think because even though it was fairly cool and dry in the basement, I was sweating pretty hard. 

I started around 8.5, but that was too slow effort-wise but my legs felt like they were working too hard, probably because of fatigue from last night's ride. I worked my way doing to 8.7 and stayed around there for most of the work, and finished the last few minutes of the last interval at 8.8-9.0 MPH. HR 152, 153, 155, 159.

+ bench press

PM: off.

AM: 4.1 miles on the treadmill, averaged 9:46. HR 117.

Went to the bike shop to look at a bike as I got the new bike bug. I was going to wait until next year to sell my gravel bike, but given some of the upgrades and the sales on the outgoing models, it might be time . . . Didn't get anything today as I wanted to think it through a bit and get a sense of what I can get out of my current bike.

PM: Off.

Decided a very light day was in order.

AM: 3 hours. 52.1 @ 17.3 MPH. 206W. HR 141. 

2 x 20' + 4 x 2'

I was going to do the Coffee Ride, but wanted to sleep a bit, though I didn't sleep too late. I was going to do a 60' effort, but dialed it back and modified the workout and settled on a 2 x 20' session, which ended up going well. I paced fairly well, hitting the last 5' of each itnerval higher than the average for the first part (285 for the last 5' on the first one and 287 for the last 5' of the second). 266W @ 154 HR and 275W @ 159 HR. 360, 346, 334, 326.

Not feeling super bike-race-ready, but I guess I just need to rip the band-aid off next weekend, get a sense of where I am at, and keep plugging along. Running fitness is at least moving in the right direction. 

AM: 6 miles on the treadmill, averaged 9:55. HR 117. 

Cottonwood is driving me insane. 

PM: 4.4 miles, averaged 9:14. HR 128. 

AM: 8.5 miles on the treadmill, averaged 7:36. HR 143.

30' Continuous Subthreshold 

Decided to get a workout in, even being slightly short on time, so I did 30' continuous. I felt very good. Started at 8.5 MPH, and that was too slow, so I sped up here and there after about 3'. Moved to 8.7-8.9 for a good portion of it, and the last 15' or so I moved it up to 9.0, maybe it was the last 10'. but the last 5-7' I was running between 9.1-9.3. I could have run a good deal faster, but wanted to stay very controlled, around half-marathon effort at about the firmest. HR 159 BPM for the 30'.

PM: