Of Mice and Marathons

Lunch: 6.1 miles, averaged 9:53. HR 125. 

Week 2, Day 1: 60' regeneration run

PM: Off.

AM: 5.5 miles, averaged 9:08. HR 130. 

PM: 60' on the trainer. 207W. HR 120. 

AM: 7.3 miles, averaged 8:54. HR 131.

Walked the boys to school with Megan and then went for a run before class. A beautiful morning out. A little sad dropping the boys off at their new school, but it is about an 8' walk, which is great. 

PM: 60' on the trainer. 203W. HR 126.

Failed workout. Legs just weren't having it, and I couldn't concentrate. 

AM: 7.5 miles, averaged 8:39. HR 129. 

PM: Off. 

I was going to jump on the trainer, but figured I would skip it, get dinner ready at a decent hour.

AM: 5.2 miles, averaged 8:41. HR 129. 

PM: 60' on the trainer. 210W. HR 130. 

AM: 5.2 miles, averaged 8:44. HR 126. 

PM: 3 hours 19' road. 65.1 miles @ 19.6 MPH. 208W. HR 135. 

First longer road ride on the road bike. I planned a slightly longer route, but my Garmin turn-by-turn directions were acting kind of odd. The new Garmin mount fits and works great on the bike. 

AM: 10.3 miles, averaged 8:46. HR 132. 

Week 2, Day 7 of the Rebuild. 90' long run, all easy. Perfect morning for it. Felt good. 

AM: 7.4 miles, averaged 8:49. HR 132.

PM: 60' on the trainer. 206W. HR 125. 

Openers for Zwift race tomorrow. 2 x 3' threshold and 2 x 30" full gas with plenty of recovery. Felt quite strong.

Week 3, Day 1 of the Rebuild: almost halfway through "true" base period. I think I will try to run all very easy and ramp up mileage and then move to phase II after 6 weeks and incoporporate strides and hill blasts, and then move forward to phase three, which I think will incorporate some top end speed but with long recovery. Or perhaps by then it might be aerobic capacity as it will be very late fall or early winter and I might be on the treadmill. 

AM: 75'ish on the trainer. 

Zwift Race

Ended up with the win in a C race with about 30 or so people, which was cool. Solid way to rip the band-aid off for a higher effort, even if the effort wasn't crazy high. Solid effort and good, smart, but aggressive racing.

PM: 4.1 miles, averaged 9:52. HR 120.

Sluggish and low energy, so I didn't stay out long. It was getting dark and late anyway. 

AM: 7.3 miles, averaged 9:02. HR 129.

PM: 90' on the trainer. 

Zwift Race Same as yesterday, but not with as good a result. Tried to hang back and just cover moves, which worked okay. I felt like there were more attacks, so I thought speed and power would be higher, but it wasn't. Took 6 or 7th in a small field of 14-18. 35' @ 263 watts @ 163 BPM.

AM: 7.5 miles, averaged 8:43. HR 130. 

PM: off. 

AM: 10 miles, averaged 8:44. HR 134.

5-Mile MAF Test

Decided to do my MAF test today rather than Monday because, well, why not? Warmed up 3, did the test, cooled down 2 for a total of 10.

Averaged 8:21 @ 140.2 BPM, so right on the money. I did the last MAF test in November and I think I was around 8:32 or so in colder conditions for the same HR, though admittedly I haven't committed myself wholeheartedly to MAF training for more than a few days. It has been almost three weeks. It has brought a good focus to patient base building and I just run, which is nice. 

9 second slow down or ~2% according to ChatGPT.

PM: 90' on the trainer. 218W. HR 137.

3 x 10' Over/Unders (Threshold/Sweet Spot)

I was slightly nervous as trainer workouts of higher intensity have gone poorly lately, but I managed to get through just fine. Challenging enough, but doable. 2 minutes threshold, 3 minutes sweet spot x 2 in three sets. 

274 @ 158 BPM, 278 @ 160 BPM, 280 @ 160 BPM

PM: 3 hours 8' + 9' from watch. 60.4 miles @ 19.3 MPH. 228W. HR 145.

Gravel Simulation ~2 Hours @ Sweet Spot

After a few hour yesterday I wasn't sure I was going to do a workout, but I knew I wanted 3-4 hours. It was supposed to thunderstorm, so I was going to be on the trainer, but the forecast looked much better, so I headed out. Decided to do a long sweet spot gravel simulation if I felt like the effort was right and my body would handle it, otherwise I would break it into longer intervals of around 30'. I felt great throughout, took in carbs, and just relaxed and tried to keep the effort as consistent as I could. I worked on maintaining power through the corners and my cornering. I figured I was around 250-255 watts, but hoped to be around 260-265. I was at 254, so my internal barometer on the bike is almost as well-tuned as my running internals. 

The tempo loop was in really good shape. Fast and smooth, with only some light loose stuff in the usual spots, which was great for working on cornering. 

I was going to do up to 2 hours at that effort and could have kept going, but my perceived power and actual power were disconnecting a bit, so I just called it at 1:50, which was fine. I think I was 240 watts overall at 2.5 hours. 254 watts @ 154 BPM. I think the last time I did a longer gravel simulation, my legs were completely fried and achy and painful after, which didn't happen this time, thankfully as it made it hard to pedal home last time. 

Off.

Took a complete rest day. Figured I would get some work done so I don't get behind and I was planning to do 95-100' long run, but figured that wasn't sensibly given how hard and long yesterday's effort was and the amount of stress workouts this week. I don't think I did anything strictly zone 2 or zone 1 on the bike (openers, Zwift race, Zwift race, over unders, and gravel simulation). Running was all very easy. 

The weather was amazing and I probably could have just gone for a walk, but didn't. Back at it tomorrow.

AM: 8.2 miles, averaged 9:13. HR 128. 

Hit the 1000 mile mark for the year. Used to hit that by the first week in April some years. I do have almost 500 cycling hours though. 

PM: 60' on the trainer. 205W. HR 125. 

CoachCat Zwift Openers Workout

A little something to get the legs turning over. Felt good. 

AM: 8.4 miles, averaged 9:04. HR 127.

Beautiful morning. Cool to start and then warming up significantly. Took the boys to school and got out for my run. I have the day off from Lawrence Tech, which is nice as I can get some of my other work done and some errands. 

PM: 93' on the trainer. 

Zwift Race 

One lap of Jurrasic Coast route. Didn't have great legs and the break went right where I expected it, so I should have been farther up. Ended up chasing some people in the chase pack and the effort was decently high. Power and HR were quite low. I did the race a bit after 7, so I think that played into some of the fatigue. 

30:55 @ 261 watts. 

AM: 8.7 miles, averaged 9:01. HR 128. 

PM: 2 hours 11'. 39.7 miles @ 18.2 MPH. 214W. HR 135.

4 x 8' Under/Overs

I was pretty pleased with how this workout went. I felt quite strong, weather was perfect. My overs were around 310-320 (1' @ sweet spot, 1' at threshold), so the overs were a bit more vo2, but I wanted to press as I felt good. I didn't do the smaller laps, but just kept an eye on the lap time and adjusted accordingly. 

286 watts @ 149 BPM, 290 watts @ 151 BPM, 290 watts @ 151 BPM, 286 watts @ 150 BPM

AM: 8.7 miles, averaged 8:58. HR 129.

80-degree weather continues in September! 

PM: Off.

AM/Lunch: 2 hours 26'. 43.5 miles @ 17.8 MPH. 212W. HR 139.

3 x 15' Threshold 

Decided to get my ride in earlier because I figured it made more sense time-wise wise working from home, so I could make sure I was back to pick the boys up. I think I needed a bit heavier breakfast, but otherwise a solid workout. We finally got some rain, so a few roads were sloppy on the way there, but the tempo loop was in great shape. I was shooting for around 285 to start and then hit in the 290s, maybe even 300 or over on the last one if I was feeling good. I didn't quite hit those, but I got progressively stronger and the overall average was 95.5% of FTP, so that was on the low end of the range, so meet the target for the workout. The weather was absolutely beautiful. 

276 watts @ 159 BPM, 281 watts @ 160 BPM, 285 watts @ 163 BPM

PM: 6.8 miles, averaged 9:34. HR 126. 

PM: 2 hours 3'. 29.8 miles @ 14.5 MPH. 194W. HR 130.

Got the fat bike rolling and went to Orion Oaks after going to a birthday party with the boys and to a fall event at one of local camps. I was surprised by my average speed. Not fast, but a decent pace for steady zone 2 with no pushing. I will try to do some of my workouts here on the fatbike as I get ready for Iceman. Today was a nice easy reintroduction to trails. I worked on keeping things fairly steady in the corners. On downhill corner that I am still working on the best way to get through without braking. I think it involves going off trail a bit and using a bank as a berm, but then you can't tell where sticks and other debris are and if the ground is firm.

AM: 13.4 miles, averaged 8:57. HR 129.

Two hours, very easy. Enjoyable run. Checked out a few side roads I have never been down just to explore a bit. It rained slightly, but it felt good. 

Week 4 day 7 complete. This is four weeks of relaxed easy running. Everything is feeling good. I am really ready to do some slightly faster stuff, even just some stronger aerobic stuff at the end of a run, but I am willing to see this experiement through for at least a few more weeks. It would probably be fine to do some runs with a slightly stronger, but very under control pace, but I am trying to be patient and just see how well this works. Right now I have got time on my hands as I finish up the last few weeks of peak bike racing season. I'd like to go until the end of the year just to see what several consistent months of solid aerobic base training can do. I am afraid with all the time off over the last five years, I have eroded mine. It comes back fairly quickly though with experience. 

AM: 7.5 miles, averaged 9:58. HR 119.

Very easy recovery run. Did a little running at Orion Oaks. Always ask myself why I don't do more running there. It's a great soft surface place to get out in the woods without too much elevation change for recovery days. 

PM: 60' on the trainer. 209W. HR 127.

Zwift Race Openers 2 x 3' Theshold/VO2 long recovery and then 2 x 30" full gas

Felt quite strong, like I could have done a full-scale workout. Legs feel fine after yesterday's long run. Very easy long runs are nice as they don't leave you blasted for the entire afternoon.

AM: ~75' on the trainer. 

Zwift Race (B Race on Queens Highway After  Party)

AM: 8 miles, averaged 8:44. HR 132.

PM: 2 hours 19'. 41.1 miles @ 18.1 MPH. 216W. HR 136. 

3 x 12' Over/Under + 5' Vo2 Max

I modified the planned workout slightly (harder) because it simplified things. The workout was 3 x 12' w/ 2:30 sweet spot, 30" vo2 max. I decided to do 1' vo2 max, 2' sweet spot, since this followed from the 4 x 8' session last week. Actually, now that I look at it, I did Under/Overs last week of 1' sweet spot/1' threshold, which ended up closer to Vo2. It was a solid workout and I felt quite strong. I was going to do an extra interval, but settled on doing a hard 5' to try to set an all-time best 5' power. I was a bit off, but I felt good about the effort. 

285 watts @ 157 BPM, 288 watts @ 155 BPM, 291 watts @ 155 BPM and 334 watts @ 159 BPM

AM: 8.1 miles, averaged 8:38. HR 130. 

Nice overcast morning for a run with the sun peaking out toward the end. Pace versus HR dropping somewhat. I imagine with cooler, drier air I will continue to see improvement. For now I am content with the progress. I will have a better sense after my next MAF test.

PM: Off. 

Walked for quite a while with Megan and the boys in the woods.

AM: 2 hours 33'. 48 miles @ 18.8 MPH. 224. HR 143.

4 x 15' Threshold 

I knew this workout would be fairly tough, but it follows closely from some of the recent workouts I have been doing. I tried to fuel the workout before, taking in something like 150-160g of carbs before. This is actually harder than you think and in the grand scheme of things not a lot of carbs. I was two GIANT bowls of cereal and I topped off with a granola bar or two. The workout went well. I was shooting for a minimum of 285 watts and I hit that without using a lap indicator. 

292 watts @ 160 BPM, 296 watts @ 163 BPM, 293 watts @ 164 BPM, and 291 @ 163 BPM (averaged 293 or 99.3% of FTP). 

I was hoping the power would be a little higher as I was pushing decently in the last 2-5 minutes at times hitting 330-340 for what felt like a decent duration, but there are four turns on the loop and some other less harsh corners, so I think this was pretty good. Consistent if nothing else. 

PM: Off.

We went to Friendship Park for an event where they had hot air ballons that were pretty neat in the dark when they ignited them and they had some other events with lights (mini golf for instance); 

PM: 2 hours 45'. 33.7 miles @ 12.5 MPH. 164W. HR 134. 

Linked up with my new friend Jesse for a mountain bike ride. I basically followed him through a number of the SE Michigan trails in the area. I was on my fat bike, he was on his full suspension. The weather was absolutely perfect. Near 80 degrees and quite sunny. I think I did well given that I haven't really been on the trails this year, but I know I need to being only 6 weeks out from Iceman. This was definitely solid prep. Really enjoyed the ride and the company. 

AM: 14.1 miles, averaged 8:41. HR 136. 

A bit over 2 hours. I split the run up into 3 x 20' @ MAF just to break the monotony and not pushed too hard but keep things comfortably easy and took a slightly slower jog between intervals. I think this was super helpful and productive without really doing anything taxing. 

3 x 20' @ MAF

8:23 @ 138, 8:24 @ 140, 8:19 @ 141.

This approach allows the patient approach to continue without getting bored or frustrated. Worked well. I highly recommend trying "aerobic intervals" during a base period. You can just go off feel if you don't want to do pace or heart rate. They are slower than marathon pace, so about steady easy or even slightly moderate to steady would be fine. 

AM: 8 miles, averaged 9:20. HR 120.

Cooler this morning, but warming up. Going to be 80 today and it looks like some mid to upper 80s by the weekend. I guess climate change has some benefits? You know, before all the crops dry out and everything basically floods. 

Pace-to-heart rate has definitely come down a good deal. I expect to see continued improvement. It is a regeneration week for cycling, so I will try to keep my running on the easier end of things, perhaps recovery or a decent portion of the runs. Feeling quite good. 

PM: 

AM: 8 miles, averaged 8:33. HR 130. 

Beautiful weather continues. Solid improvement of pace-to-heart rate. Lower-8' pace still solidly under 140 BPM. 

PM: Off.

I was going to do a quick rip at Bald Mountain South, but just ran out of time and daylight, which is starting to really decrease these days.