Of Mice and Marathons

Lunch: 6 miles, averaged 10:50. HR 133.

Ran very slow in the heat for smart recovery.

PM: 37.6-mile ride. HR 153.

Started from Paint Creek and did portions of the Thursday night ride. When I got to the Proving Grounds (Ford test track I think) it poured and the sky was very dark and it was windy. I worried about hail and lightening but it was okay. The dirt was muddy (so was I, the bike likewise). Had a good time. Not optimal for recovery but it’s hard to do the cycling I want with my running schedule. Just need to monitor fatigue levels and not go too hard.

Lunch: 7.3 miles, averaged 8:51. HR 143.

PM: 4.3 miles, averaged 9:50. HR 130.

Felt a little rough on the lunch run. Slight bonk. Low on calories I think. A bit humid. Drier air pulled through this afternoon. Felt much better this afternoon.  It’s still 80 in our apartment.

Lunch: 8 miles, averaged 7:41. HR 154.

4-Mile Tempo in 24:46 (6:11/12 Avg)

Drier air moved in but it was still fairly warm (86 degrees). Warmed up 2 miles with strides. Ran completely by effort and Easter egged my splits to great results. I’m getting back to my old running self now.

Splits: 6:15, 6:14, 6:10, 6:07 (HR 169.5)

The last .75 were tough. Collected myself a bit then cooled down 2 miles. A short workout overall, but I also find true tempos some of the hardest workouts mentally. I prefer to break them into 10-15’ or 2-2.5 miles. Always feels great to nail them though. 

Lunch: 5 miles, averaged 10:29. HR 139.

Hot.

PM: 5 miles, averaged 10:00. HR 139.

Ditto. 83 degrees inside. Happy 4th!

Night: AIS, PT Routine

Lunch: 7.1 miles, averaged 9:10. HR 148. Did some strides.

Hot and high dew point. Was about 80 degrees sleeping. I’m tired of it. Complex supposed to look at AC.

PM: 37.2-mile ride. HR 162.

Hot ride. We were supposed to get thunderstorms but they held off. We did a combined group ride so the pace was solid (18MPH over dirt and hills). We were momentarily halted by two loose cows. Hard effort, but enjoyed it. The guys are helping me learn, which I appreciate.

Lunch: 7.6 miles, averaged 8:36. HR 141.

Relief in the air. Low 70s, very dry, and breezy.

PM: 4 miles w/ Megan, averaged 10:20. HR 122. 

Very pleasant. Humidity at a rare 27%. 

Night: AIS, PT routine, and push ups (did 43 in 1'. Too lax on the lately, but it has been so hot inside)

Lunch: 16.2 miles, averaged 7:47. HR 160.

60’ Aerobic Threshold Run + 6 x 20” Strides

Went to Stony Creek to get some hillier running in. Full sun, dry, not too hot. Warmed up 30’. I put my auto lap and hit pretty much 6:50s and 6:40s. It was windy as it alway is off the water. Averaged 6:48, which I was okay with. I never felt great but I fought through. Jogged about 6’ and got some fluids (shorts had some serious salt stains) and did strides (supposed to be 45” but I couldn’t bring myself to do the long ones. Shuffled 20’ down.

Splits: 6:58, 6:50, 6:40, 6:42, 6:48, 6:45, 6:47, 6:58, 6:42 (for .8)

Pleased I toughed it out. The last 5’ were a little tough. The uphills at the end killed me.

PM: 6.4 miles, averaged 10:05. HR 128.

First few with Megan. We went to see friends in Ohio last night and got back early in the afternoon.

Late: AIS, PT routine, and push ups

Lunch: 7.2 miles, averaged 9:05. HR 139.

PM: 5 miles, averaged 9:51. HR 136.

Had a good time and great conversation with Jeff Shadley. 

Noon: 10.4 miles, averaged 7:53. HR 161.

Cutdown Effort Workout 

2 miles up

16' @ 10M effort (6:20 pace), 5' jog

8' @ 10k effort (5:59 pace), 4' jog

4' @ 5k effort (5:45 pace), 3' jog

2' @ 3k effort (5:33 pace), 2' jog

1' @ mile effort (5:08 pace)

2 mile cool down

First substantial time at sub-6 paces in about a year or so. Good workout. Started somewhat conservatively, but went pretty hard once I got rolling. Warm but extremely dry.

PM: 4 miles w/ Megan, averaged 10:25. HR 126ish? (Error first mile)

Megan wanted to run at Paint Creek. Wasn’t planning to run, but couldn’t pass that up.

PM: 6 miles, averaged 9:54. HR 136.

Day off tomorrow from running. First day since the end of February. 137 days. I’ll still do the Thursday ride, but this should freshen my step for the 5k, my first all-out race since Broad Street May 2015.

Lunch: 7.5-mile ride. Got my hair cut.

PM: 37.2-mile ride. HR 151.

Good Thursday night ride. Felt good to have a day of from running even though I would prefer to have gone out.

Lunch: 6.4 miles, averaged 9:31. HR 136.

First few with Megan. Did 6 x 20” strides to get ready for Sunday. They were quite fast and I felt very strong. Starting to get my old self back.

Megan and I are at a Def Leppard and Journey concert (special appearance from the Pretenders). Megan loves Def Leppard and we thought they had already played but saw a commercial earlier this week and I looked up tickets and said, “Let’s go.”

It’s pretty much the whitest thing in Detroit right now for sure.

Noon: 4.1 miles, averaged 9:31. HR 136.

First Michigan race since moving here almost two years ago in the morning.

AM: Pure Detroit 5k in 18:29. HR 184 (for race)

2.5 up/2 down. This was my first all-out race since Broad Street 2016. I have done two races (both Glass City Half). One was about 95% effort (or rather about 100% effort after 4 miles). This was my first Michigan race since we moved 2 years ago. Three things: it was hot, I won, and I am happy to be racing again

I was soaking wet warming up. I did some short strides and lined up, eyeing up the people who were likely to beat me. Got out in maybe 10th, but I could tell it was typical local race super heroes. By perhaps a half mile or so, I was in second and the young guy I pegged to win was about 50 meters out. I started to gain on him into the first mile. It felt fast but the effort was good. I didn't want to pass him as I figured he would crush me. At the same time, I didn't want to get in a kicking contest. I pulled ahead sooner than planned, some time before the 2-mile mark (around 1.5-1.8 I think). He seemed to wave me by as I rode his shoulder. At one water stop I think he grabbed a cup (didn't bother to ctually look) and I put a few steps on him. I told myself to push even if it meant puking or locking up. After a while I couldn't hear breathing or footsteps, so I tried to keep up the effort but with no racing (and thus race grit) it was hard. I managed a fairly strong finish. Miles 2, 3, and the partial had my heart rate soaring. I felt like I ran as hard as I could.

5:43 (176), 5:47 (185), 5:57 (189), 5:20 pace for partial (189)

Megan and I had a nice brunch in Midtown Detroit, which really is not as bad as everyone thinks. Getting to know the city a bit.

PM: 4.2 miles, averaged 10:29. HR 133. Hot and nasty

AM: 6 miles, averaged 10:47. HR 129.

Did a few pullups.

Some soreness, but not bad at all. Figured a very hard effort might really shock the muscles. It’s a down week, so likely no doubles but hopefully I’ll get in at least 3 rides.

Night: AIS and pushups. 1' time trial of 58. Improvement.

PM1: 48.6-mile ride. HR 156.

Went the length of the Macomb Orchard Trail to Richmond and back. It’s a very nice paved trail. Toward the end I was bonking. I didn’t eat a big enough lunch and only ate a Kind Bar during the ride. I was pretty spent at the end and while getting gas my quads started to really hurt. I think both were cramping. So, I drank two sodas, had a small bag of sea salt and vinegar chips (Kettle Brand, the objectively best chip), and a bag of beef jerky and headed home. I texted Megan to say I wasn’t going to run, but she was still home when I got back, so....

PM2: 4 miles w/ Megan, averaged 10:12. HR 154.

My legs felt okay. Standing on concrete all day and trying to run is worse. HR was quite elevated. I drank and obscene amount of Gatorade.

PM: 7.6 miles, averaged 8:37. HR 144.

Night: AIS, PT routine, and pushups

Lunch: 8 miles, averaged 8:14. HR 155. Did some strides.

PM: 37.2-mile ride. HR 146.

Thursday night ride with the guys. Great weather. Felt pretty good, stronger at the end. Hills are still hard but I’m getting stronger. Felt pretty comfortable overall.

PM: 7.7 miles, averaged 8:24. HR 142.

First few with Megan. Picked it up from there to low7s and just under. Two weeks to Beach to Beacon.

Night: AIS, PT routine, and pushups

PM: 16.4 miles, averaged 7:51. HR 161.

60’ Aerobic Threshold Tempo + 6 x 45” Strides

Weather was light rain and 70. Drove to Stony Creek High School to do the Hanson Brooks 16-mile loop, which is actually a good chunk of the Thursday night gravel ride.

The roads were a mess in places. I slipped, squished, slid. The hills, though nothing like out west, were challenging, especially where it was like thick sand. I averaged about sub-7 but most splits where 6:57-6:42. I had some low 7s on the back half as there were some real grinders. I’ve lost all hill strength because everything I run is so flat. I tied up the last 3’ or so, but did my 5’ jog and then the 45” strides, which felt good.

30’ up/20’ down 

Waiting for the pace to come down on these, which they will.

Lunch: 6.2 miles, averaged 10:31. HR 131.

HR monitor off first two miles. Cool, light rain. Mostly empty park.

PM: 4 miles, averaged 9:59. HR 130.

HR monitor off again for a bit.

Evening: AIS, PT Routine, and pushups

Lunch: 8 miles, averaged 8:16. HR 148.

Drove to Stony Creek to run. Felt sluggish.

PM: 4 miles w/ Megan, averaged 10:25. HR 121.

Legs felt better. We had a nice run.

Lunch: 7.8 miles, averaged 8:15. HR 161.

4K @ 10K Effort + 10 x 1’ On/Off (Blow Up)

5k warmup with strides. Felt okay, but after 8’ it got really hard. I tried to gut it out but tied up. I laid in bed all morning and felt off, so I was worried about the workout. I couldn’t concentrate and pulled it around 3.8K. I tried to collect myself for the 1’, but got through 4 and called it. 

I managed 6:08 pace for 14:33.

I’ve had some good workouts lately, even surprising ones. I think the higher humidity hurt and the lack of focus. I think this could have been 2 x 2K with fairly short recovery (2’). Even at my fittest I don’t do more than a few mile repeats at 10k effort (usually half marathon cutting down to as fast as 5k).

PM: 4.1 miles, averaged 9:47. HR 137.

PM: 6.2 miles on the treadmill. HR 126.

Did 15’ very easy in the elliptical after. HR 109.

Wanted a change of venue, so I went to the gym. Listened to a gravel bike podcast, “The Gravel Ride.”

I’m a chunk of the way through book 5 of The Dark Tower. I didn’t mark the start of it on the blog, but I think I started sometime in early to mid-June. I read the 4.5 book published in 2012 too. I’m not sure I’ll finish before school, but shouldn’t need more than the month of September.

Late: AIS and pushups. 57 in 1'. Looking to break that 60 mark.

AM: 8 miles, averaged 8:13. HR 152. Did some strides.

Got up early to take Megan to the airport for a conference. Earliest I’ve been out to run in a while, though not really early by any means.

PM: 4.1 miles, averaged 9:54. HR 141.

Evening: 37.2-mile ride with the group. HR 164. 

Smaller group so we did one group that separated. I tried to catch up at the Proving Grounds but couldn’t. Solo from there but passed some people. Lots of segment PRs. Missed my sub-1:40 goal on the loop ((~30.4 miles I think). I worked alone for a long time. Good times. A lot of exercise today. Likely one run before the ride is plenty, but I was up early and didn’t want to waste the day.

PM: 8 miles, averaged 8:11. HR 147.

Night: AIS and PT routine

Lunch: 11.2 miles, averaged 8:22. HR 153.

20 x 45” @ 5k Effort w/ 1:15 Recoveries

3 Up/3.1 down.

This is a lighter version of the 20 x 1’ I’ve been doing every few weeks. A little lighter given the race next weekend. Felt okay. Stayed up too late. I’m working on polishing off 100+ ounces of Nuun water. Had some regular water too.

Going to do a ride with the guys in the morning to check out the area a bit more. Megan gets back Monday and we leave for Maine on Wednesday.

Late: AIS and PT routine

AM: 36-mile ride. HR 145.

Got up at a decent hour and drove to Oxford to meet up with some of the guys to do the Dirt Road Derby route. It was beautiful and quite hilly. Good pace through 50k (18+ MPH) then another guy and I went back to where we linked with the group. Lots of farms with horses. Very beautiful.

PM: 6.5 miles, averaged 10:04. HR 128.

PM: 7 miles, averaged 9:20. HR 137.

Night: AIS and push-ups 

Lunch: 7.4-mile ride to get Oliver's prescription food. Got Pip's as well. I strapped Pip’s to the front of me with my backpack straps.

PM: 8 miles, averaged 9:06. HR 143.

First few w/ Megan.

Last Chance Workout

3’ @ 10k effort, 3’ jog, 4 x 45” @ 5k

Felt okay. 3’ ended up right around 6:00 pace. Strides were fairly fast. 

We start our drive to Maine tomorrow.

Late: AIS, PT routine, and pushups