Of Mice and Marathons

AM: 8 miles, averaged 8:09. HR 151. 

PM: 5.3 miles on the treadmill, averaged 8:32. HR 142.

Revised my training direction once again, back to my original fall plans. I think I am keeping my 8-mile race rather than the half marathon in September. 

Lunch: 8 miles, averaged 8:00. HR 145.

PM: 5.3 miles on the treadmill, averaged 8:22. HR 140.

Beautiful weather. A fairly uneventful Labor Day.

AM: 8 miles, averaged 8:06. HR 141.

PM: 6 miles, averaged 8:21. HR 139.

The boys went to their school meet-and-greet with Megan, so I snuck in my morning run. Definitely runners' weather. Quite nice actually, as it still warms up a good deal in the afternoon. 

Got a solid nap in. Took the boys to the bike shop and dropped of my gravel bike. Loose cassette and also having them look at the headset issue. 

Megan did dinner with the boys, so I snuck out for another 6 before our dinner.

AM: 8 miles, averaged 8:17. HR 143.

The boys' first day of school for the fall. I saw them on the playground as I ran by. Had to resist the urge to call to them from the fence. First day back at Oakland teaching. 

PM: 6 miles, averaged 8:46. HR 133.

Went for another run while Megan took the boys to soccer.

It's been a week since I updated my blog. I don't recall what shoes I ran in.

AM: Off.

I tried to get up before my 8:00AM class, but that was not happening.

PM: 90' on the trainer. 247W. HR 144.

I wanted to do TND, but I need to figure out how to do it logistically this semester. Jumped on the trainer after the boys went to their room. Got in a solid session so that if I don't race this weekend (bike), then I will get a decent effort in, but it shouldn't compromise my effort if I get my gravel bike back in time.

4 x 10' (4')

307 Watts (156 BPM), 307 Watts (158 BPM), 302 Watts (159 BPM), 307 Watts (162 BPM)

First bigger session of the 50k build tomorrow.

AM/Lunch: 19 miles, averaged 8:06. HR 152.

12 Miles @ Marathon + 20"

3 up/4 down

Warmed up 3 miles and decided to use the Heather Lake Tempo Loop as the roads are good, little traffic, and it is just under 3 (I think) miles. I wasn't sure what to target, but I hoped to run a bit faster than last week's treadmill session, so perhaps as fast as 7:15-7:20, but figured I would run in the upper 150s and not try to get too far into the low-160s (at the most) at the end.

Worked out perfectly. I kept an eye on my HR and it would bounce around 156-160 and that seemed about right for me. I started around the low-7:40s uphill and then settled around 7:30ish, hit some 7:20s in the last few miles, and then 7:17 to finish. HR was 163 for that last mile, so maybe just about marathon effort. Giving myself credit for 6 marathon pace miles. 

This is my longest run since we moved to Lake Orion and I know it is my longest since my last 20 miler, which was post-Iceman 2019, or about mid-November.

PM: 90' on the fat bike @ BMS. 170W. HR 125.

Decided I wanted to ride and I need to work on my mountain bike skills for Ice Man. A run would have been better recovery from yesterday's effort, but this was more fun. Legs feel heavy but not smashed, so that is good.

AM/Lunch: 2 hours on the fat bike at BMS and LOHS. 187W. HR 138.

Tried to do some more single track at Lake Orion High School, but I missed most of the twisty turny bits. 

Night: 7.5 miles on the treadmill, averaged 8:40. HR 140.

Jumped on the treadmill just before getting a late dinner ready. It's rare that I double on a Sunday, but it felt really good to sneak in some extra time.

AM: 10 miles, averaged 8:00. HR 151.

20' + 10'

I think these were supposed to be a bit faster than 10-mile effort. Faster than half marathon but not 5k anyway. This was my first significantly faster workout in many weeks (other than a 20' effort on the treadmill recently). I wasn't sure what my pacing should be so I used a combination of HR and pace. I was surprised to see the pace drop as I went along. I thought maybe in the 6:40s would be good. I ended up faster than that.

6:31 pace for 20' and 6:22 pace for 10'

A solid workout. Class at LTU went well, but then I got extremely sick after lunch. I thought it was odd I woke up after a short time for my nap. Food poisoning. That makes the second time this year. It was a rough afternoon. I managed to pick the boys up, but was sick here and there until Megan got home. Went to bed after that and slept through until the next day. Thankfully no activity in the night.

PM: 90' on the fat bike @ BMS. 174W. HR 139.

Felt better when I woke up though quite hungry and yet didn't feel like eating. Megan offered to stay home with the boys, but I wasn't vomiting and felt decent. Hydrated and got some food in and had a good day with the boys. 

Went to Bald Mountain South and saw lots of people, including the Jeep guys (let them pass, then chased them for a bit) and the MiSCA kids.

AM: 8.1 miles, averaged 8:05. HR 151.

Somewhat warm and humid but a lovely September morning.

PM: 80' on the fat bike. 178W. HR 140.

Bald Mountain South again. Tried linking the High School trails from a different section, but didn't get there. Did set a decent PR for the full BMS loop. Cornering is getting better and I am not hitting the brakes as much or as hard. I was going to run rather than ride, but I have been enjoying these shorter more technically focused mountain bike rides lately.

PM: Thursday Night Dirt - 3 hours 8' on the fat bike.

I wasn't sure I was going to make it in time, but my last class got out a few minutes early and I pretty much had everything ready to go, so I got moving pretty quickly once I got home. Ended up having plenty of time and caught the group coming up Sheldon.

A good ride, though I must have been tired as I was trying to turn too early several times. I hit the hill fairly hard, beating most of the group up them, including being just off the wheel of several folks who couldn't bear to have a guy on a pink and purple fat bike on the Dequindre Hill. If I had had a little bit better legs, they wouldn't have beat me. 

Loop Data: 25.7 miles in 1:24:41 (18.2 MPH). 234W. HR 158.

Chatted in the parking lot for a little while, then a slow roll home. I wondered why I was going 7-8 MPH and putting down power and then realized my rear tire was flat. Hit it with a C02, which helped but didn't get it fully inflated. Continued to limp home. I think the valve stem was loose. 

Bike shop called and my gravel bike is fixed. $100, so not bad at all.

AM/Lunch: 13 miles, averaged 8:04. HR 153.

Scheduled for a long run with 16 miles @ marathon pace + 15", but it was actually very warm and even though I thought I was managing my effort (I still think I did), I had to pull the plug jogged a few miles and then just ran out of fuel and gave up and walked. I did manage 8 miles a bit slower than marathon pace to maybe light marathon pace. 

7:42 (158), 7:25 (159), 7:27 (160), 7:33 (160), 7:28 (161), 7:29 (161), 7:32 (162), 7:35 (162); averaged 7:31 @ 160 BPM

My HR never got above a max of 167 and I should be able to run numerous miles at that effort, but I just felt like I couldn't keep going even though my stride and breathing all felt fine. 

I was somewhat disappointed as I hate to miss a 20+ miler when I have a log race, but I still got in the equivalent of a solid midweek workout, so I guess it isn't the end of the world. I could tell yesterday that I was probably a little low on glycogen, which likely contributed to it. I actually took fluids with me for the first time in years and a had a gel around 40' in but it was warm and I did not want to take any more. I need to repractice all of my fueling. I was going to wear my racing hydration vest, but didn't want the extra weight for this particular workout. Oh well.  

Cooled down 2 miles, refilled some water flasks and walked 3.5 miles home. Hate to complain about the weather as it has been spectacular, but I could have used more normal temperatures. 

AM/Lunch: 2 hours 5'. 36.5 miles @ 17.5 MPH. 207W. HR 131.

Slept in a bit, which meant that I didn't get in my planned time, but two hours is pretty solid. Bike is working fairly well, though ghost shifting at times over bumps. Will try a firmware update and some other stuff. Roads were in solid shape. Many of them had been recently sprayed, but they weren't too bad. 

Not a great week of running mileage, but I got a solid midweek in and a decent if not complete long run workout in. Food posioning on Monday and still not feeling 100% on Tuesday definitely set me back. Decent week of cycling time, especially if I can get a long ride in tomorrow afternoon.

PM: 4 hours 25' (79.4 miles @ 17.9 MPH). 211W. HR 142.

Solid ride. It has been a while since I have done much over 3 hours. I kept the pressure on the pedals pretty steady, progressively working on higher zone 2. It's a bit more challenging outside to keep a high zone 2 effort on the bike than running, but maybe I am just lazy and don't practice enough. Died a little bit around 3-3.5 hours. I tried to do some intervals at the 3-hour mark, but I ran out of safe real estate and they weren't anything worth reporting.

AM: 9 miles, averaged 8:08. HR 146.

30' @ Half Marathon Pace

I wasn't sure how my legs would respond after 4.5 hours of steady riding yesterday, but I didn't want to do the workout tomorrow at lunch and Wednesday would have worked okay, but I want to do A group for TND on Thursday and I don't want to compromise recovery, so I did it today. I would likely have run faster on Tuesday or Wednesday and I definitely needed a longer warmup, but I just kind of went with what the day brought. It took a while to get my legs turning over, but they were good once I got going.

4.53 miles @ 6:37 pace HR 165.

I would like to have been a little closer to low 6:30 pace, but I spent the first mile just getting down to the high 6:40s. My HR could have been a little closer to 170 average, but this was much better than blowing up. The last mile was around 6:23 pace. HR only peaked at 174, when the last mile could have averaged at least that, but a successful workout. 

PM: 4.2 miles, averaged 10:57. HR 115.

It was getting dark and I wanted more miles, but this was plenty. Legs were sluggish and didn't want to move, but I was more than content to shuffle.

Lunch: 6.3 miles on the treadmill, averaged 10:40. HR 117.

Ran while the boys napped. Need to make sure I am doing these lunch runs on Tuesdays and not napping. 

PM: 7.3 miles, averaged 10:08. HR 124.

Had to make a pit stop at mile 5. We have numerous port-a-potties on my usual running routes. You're never really ever that far away from one. I rarely need one, but when you do, you do. Felt fine after. 

AM: 8 miles, averaged 8:13. HR 144. 

PM: 6 miles, averaged 8:59. HR 129.

I don't want this weather to end. What an amazing September it has been. Absolutely perfect running weather. 

PM: 2 hours 53' total - Thursday Night Dirt

I thought I would make it on time, but the group was already ahead and it was a single group from what I gathered from a group who was slow rolling, so I chased the entire time, catching a few people, but essentially I turned the ride into a time trial, which worked quite well, but with a smaller A group I would have been much faster. I was really ready for A group this week, but oh well. Life is happens.

Loop data: 28.3 miles in 1:24:09. 20.2 MPH. 275W. HR 161.

My heart rate stayed quite even throughout and never got above 168 coming up Dequindre, so I was pleased with the effort. It was challenging, but I wasn't fully 100% race effort. I think I could have pushed 290 if I had hit it a bit harder and was closer to the upper 160s.

I mixed my bottles to race strength, which I think helped because I probably took in 90 grams of carbs in 90' roughly.

AM/Lunch: 18.3 miles, averaged 7:50. HR 153.

14 Miles @ Marathon Pace + 15"

Planned on 20-22 total with the prescribed 16 miles @ marathon pace + 15". It was still a little warm, in the mid 60s and decently humid, but it was overcast for most of it thankfully. I did these on my faster workout loop because I had an appointment and didn't want to get stuck walking again this week if things didn't go well. The workout went quite well even though I didn't get through everything I planned. 

I lost 9.4 lbs/4.2 kilos of water weight during this run and had nothing during or before. I need to work on bringing a bottle, I just worry that that HOA Karens will remove my bottles. 

I felt very solid after a hard bike effort last night. My HR stayed very in control and I was content to knock of 7:20s, figuring I would open it up slightly in the second half and give it a bit more effort in the last 2-3 miles. I continued on the pace I set, and I just my engine at mile 16, so I called the tempo at 14 miles, figuring I would just jog and get my first 20 miler in since 2019. It didn't happen. Running 10' pace was a slog, so I just cut it a bit after 18. 

With fall-like weather I would have gotten through the workout and been able to run faster I am positive. My shoes were so soaked that my sock liner was slipping and bunch, something that hasn't happened to me in many years.

AM/Lunch: 3 hours. 48.7 miles @ 16.2 MPH. 177W. HR 121.

Easy recovery/endurance ride. Did the Oakland County section of the Polly Ann, plus the Lapeer County section from Boardman to Hough. Dirt roads were in great shape where I was. Did the small section of subdivision trails near the house to round off time and do a little handling practice. 

PM: 2 hours 40' on the fat bike. 182W. HR 134.

Bald Mountain South, Lake Orion High School, and Orion Oaks. Did one steady easy lap of Bald Mountain, one uptempo effort lap for a PR, and then another noodling lap that included the Lake Orion High School trails. I was able to get more or less the complete section of trails, or at least the full Jeep group segment. Took a top time on that even though I was moving very easy as that section requires a bit of focus to avoid trees, etc. Finished the rest of the Bald Mountain South lap and went to Orion Oaks, did a hot lap, and then a partial lap to exit. Took 6th overall on that. I think I had enough to take off at least the 13 seconds for 5th but I was trying to be careful of people as it was somewhat busy. 

A really good ride. Most of the ride was on trails and the rest was on dirt roads of the Polly Ann, so I only touched pavement for maybe a mile and a half at most.

AM: 8.75 miles, averaged 8:01. HR 146.

5 x 5' (2')

A solid workout. The tempo loop is about a kilometer, so I knew I had about a lap and then 200-250 meters of running, which made it easier to focus. Overall, I wanted more volume, but my warm up was only 20' and the cool down was 17'. I dislike workouts being fewer than 10 miles, but I was also running out of time. I figured based on the workouts the last two weeks I would start around 6:18-6:20 and cut down, trying to get as close to possible to 6' pace by the end. Executed it perfectly.

Cool, but very humid and lightly foggy, so I was still soaked even after only 70' of running. HR only peaked at 174, so I wasn't going completely to the well. 

6:20 @ 163 BPM, 6:13 @ 166 BPM, 6:11 @ 166 BPM, 6:08 @ 167 BPM, 6:05 @ 169 BPM

Averaged 6:11. 

I signed up for an 8-mile race this weekend. I don't think I will be moving this fast for most of it, but it is good to see I am back on track. I think I will start in the 6:30s and try to cut down, but I haven't raced since June. I would be pretty happy averaging under 6:30, hopefully going through 10k in about 40' or under to get a sense of 10k pace as well as critical velocity and lactate threshold, so I can get to work on those.

PM: 

Lunch: 6.3 miles on the treadmill, averaged 10:21. HR 123.

PM: 90' on the trainer. 231W. HR 131.

AM: 8.1 miles, averaged 8:07. HR 149.

PM: 7.4 miles, averaged 8:49. HR 139.

Weight seems to be back under or just at 180, which has taken me a long time to get back to. I think I was in the lower 180s after my long illness in 2019/2020. At one point in 2021 when I wasn't really exercising and had been heavily drinking for many months I was around 215-218. I have been slowly chipping away. Down about 10 lbs from last year at this time. Being in person a few days a week and quitting drinking helps for sure. 

PM: ~2 hours 43' - Thursday Night Dirt

Had to keep the pace pretty hot to get over to catch the group. A couple of heavy hitters were dropping people out of the gate, so I picked up some guys I have known for a few years and made it my job to collect people and keep the pace honest. A small but good group of people I trust, which makes my ability to really get after it much greater. It was a lot of fun. I did a ton of pulling, knowing what I can do by myself and just kept pressing. I think a few people were surprised by my strength. I just haven't been able to showcase it given that I have been late a few weeks and rode my fat bike one week.

Loop Data: 28.7 miles in 1:21:06. 21.2 MPH (yeet!). 260 Watts @ 163 BPM

AM: 8.1 miles, averaged 8:02. HR 149. Did some strides

I wasn't sure how my legs would feel, but I was out of the gate in 8:12 and kept it steady from there, running mile 6 in 7:37 without too much trouble. Did a honest set of strides. 

Coffee Classic 8 Miler in the morning. I planned to run again to load the mileage up to about 60 for the planned week, but didn't get out. 8 was plenty anyway.

AM: 16.5 miles total.

I had thought about this race last year but didn't pull the trigger on it. A strange, but actually useful distance as for someone of my current fitness it gives me a decent sense of my untapered 1-hour effort and maybe tapered in 3 weeks run about the same or a little faster for a half. I was hoping to run faster, but this probably makes sense I guess. I race decently, but just don't have that extra push in me either anymore or because I need to learn how to race again. 

The course is fairly flat and at Indian Springs Metro Park. I warmed up 3.5 miles, did about a half mile at moderate to marathon effort and a few strides. Race was fairly uneventful. Things settled out and around 1.5 miles the 5kers turned around, so I had a decent sense of how many were ahead of me, but some guy gave me my placing two different times, which was nice. Ran behind a guy who had just stopped to tie his shoe and eventually passed him around the halfway mark. Ran alone for a good bit until I saw another guy with about 2.5 miles to go. I worked to catch him, not thinking  I could but also not doing a good job of using race tactics to figure it out (a simple count from a stationary point would have done it). I caught him and passed him on the hill as we weaved a little bit around some 5k folks. I passed him just before the top of the hill, where I should have pressed a bit more to definitively drop him. Still I put about 13-15 seconds on him in the last 90 seconds to 2 minutes. 5th place was almost 3 minutes ahead. The winner ran around 43 minutes, which surprised me. 

3.5 up/5 down

Splits: 6:31, 6:35, 6:43, 6:41, 6:36, 6:32, 6:38, 6:42 

Average HR was 170, so maybe a touch low, but not much pop to start. Most of it was right around half marathon effort to maybe a touch firmer given that it was solidly in the 60s and very humid.

PM: 3 hours on the trainer. 220W. HR 128.

Solid ride, definitely not recovery, but HR was decently low and if it had been a regular day I would have pushed closer to 235-240 watts. Legs felt okay. Worked over a bit but not bad!

AM: 6.3 miles, averaged 10:26. HR 120.

PM: 4.2 miles, averaged 10:14. HR 125. 

Legs feel pretty good, but I think I will keep tomorrow as a recovery day as well, just to absorb the race and last week's training. If I feel ready for a midweek workout on Wednesday, I will do the scheduled workout, otherwise just maintenance runs.

I think my plan is to do Grand Rapids half in about three weeks. Not sure from there. I really need more time in a buildup for an ultra to do what I want, so I might try to get something on the calendar for mid-December, which is kind of risky for the time in the semester as well as for weather, but I don't know. I think I will continue with this buildup as practice and see how things go into early November and make a decision a bit later. I am enjoying the training, weight is dropping, and I am getting fitter, so I don't really see an issue. 

Got my COVID booster and flu shot today. So far no real side effects. If it hits me early tomorrow, then I guess the boys and I will be watching TV for the day.