Of Mice and Marathons

Lunch: 9 miles, averaged 8:12. HR 150.

Feeling a bit better. HR still up, but dropping.

PM: 6.2 miles, averaged 9:09. HR 141

Brief Notes/Thoughts on 2018

It was definitely my most consistent year with 15 days off running (3 in the last week of the year) and only 13 days completely off. I ended with 3520 running miles and put in just over 1000 cycling miles. Started gravel riding at the end of May and cycled a fair amount in June and July, not too much in August, but a lot in September and a decent amount in October with basically nothing in the last two months.

I did 5 road races and 1 cyclocross race (the other race was cancelled and I missed a gravel race due to bike issue).

Glass City in April was progression workout as I knew all out racing would be disappointing. It was mostly moderate to marathon effort with a few faster miles toward the end (7:13-6:08, with a decent kick for the partial). I did my first Michigan race and won against a younger guy who was likely not having a good day, but I ran really hard that day. Full 5k effort the whole way. Beach to Beacon was a disaster as I blew up and had some difficult family stuff the day before.

I then won a local race at Oakland University, which was hilly. I felt great during the race and it was my first indication that I was beginning to return to my old self. I planned then to run Detroit International Half at roughly the same pace with a taper and no Thursday ride (I was close). I didn't break 1:20, but this again was an indication that I was coming back, particularly as a nasty quad issue slowed my the last 2 miles when I was winding up to crush the last miles. The following weekend I did my first cyclocross race, which was as tough as it was fun. I didn't get a chance to do more as one was cancelled and the other races would have taken too much travel time away from teaching.

Goals for 2019: A slight increase in mileage (~10%) to about my biggest years and around 3000 miles of cycling. I want to run a substantial marathon PR at the end of April. Right now I am shooting for the same pace that I ran Detroit International Half at. This would put my 5' goal window around 2:39-2:44, which is difficult but I think I am certainly capable of it. I ran 2:46 in quite windy conditions on a more challenging course.

For cycling I want to enter the Michigan Gravel Race Series and see how I do. I think I need 4-5 races to qualify, 2-3 of which will be in March and April, then in the summer and fall. I want to do the same for cyclocross when that starts in September. Not sure how this will mix with running, but I think it was actually beneficial this fall as I really kept my weight down to the lowest in a couple years. I also strengthen my weak hip a good deal.

So that wasn't short, but it never is.

Late: AIS and PT Routine

Lunch: 9 miles, averaged 8:02. HR 160.

PM: 6.2 miles, averaged 9:14. HR 142.

Heart rate elevated on both runs. Didn't feel that hard by any means. Weight down, so likely dehydration.

Got a phone call that a full-time faculty member's class didn't make and that my class is going to them. Pretty bumbed as it means almost no savings for a house down payment this semester.

Lunch: 9 miles, averaged 8:20. HR 154.

HR still elevated.

PM: 6.2 miles, averaged 9:36. HR 135.

Got a call tonight that the University needed a last minute section covered, so I was able to make up for the one that was cut. Of course, I have to be ready to teach it tomorrow afternoon, but I'll take it.

AM: 8.1 miles, averaged 8:30. HR 147.

PM: 8 miles, averaged 8:45. HR 145.

First day of winter semester. Yep. Starting on a Friday. Solid first day back.

I finished the Dark Tower finally. I had 200-300 left when school started in September and didn’t get back to it. Quite a narrative.

Lunch/PM: 20 miles, averaged 7:38. HR 165.

HR very high. It was a beautiful sunny day in January. I did a regular long run instead of the planned 70' @ marathon effort. Lower-7s were basically marathon effort given my cold. I bonked a bit the last few miles, but not bad.

I hit 3000 laps of Spencer Park. I started running there in August 2016 when we got here. It's slightly over 1 mile and I tend to do most of my running there until the park closes periodically in the winter when the ice isn't safe.

Night: AIS and PT routine 

Noon: 8 miles, averaged 9:46. HR 135.

Monday to Sunday = 104 miles. Could set a mileage PR, but I think I will ride this afternoon.

PM: 25.7-mile ride. HR 150.

Did some laps of Stony Creek as I have been told the gravel is in poor condition currently. Decent effort. Harder than I should have after a 20 miler. My bike muscles were very sore when I got off the bike. TONS of deer. I saw a group of 6 or 7 and a few other smaller groups as I looped the lake.

AM: 8.2 miles, averaged 8:49. HR 142.

Windy and blowing frozen precipitation.

PM: 6.8 miles, averaged 9:21. HR 135.

Cold rain. Likely one of the least fun weather days I’ve had in a while with this double whammy. Cold feels like it’s lifting. HR coming down.

Night: AIS and PT routine

AM/Lunch: 12 miles, averaged 7:57. HR 156.

3-Mile Tempo

First faster workout in 3 weeks. Definitely shocked the system. Definitely still sick as this was the faster end of what I was going for 70' a month ago. I'll take it for today. Felt decent through mile 2 and then struggled, and really tied up the last quater mile. Just under 19'. Workout was supposed to be 20' but I cut it at 3 miles.

Splits: 6:17, 6:17, 6:20 (HR 178)

Warmed up 4 miles w/ strides. Cooled down 5 miles.

PM: 4 miles in 41:30 on the treadmill. HR 141.

Did some weights after. Tried a Planet Fitness that was closer, but the treadmills are way too close. It was busy but Megan reminded me the Eve-ers would be out in full force.

For future reference and present accountability:

Chest press 3 x 12 @ 40#; Row 3 x 10 @ 40#; Pull down 2 x 12 @ 40#& 1 x 12 @55#; Shoulder press 3 x 10 @ 40# (horizontal grip); Pec flys 3 x 12 @ 40#

AM: 8.2 miles, averaged 10:08. HR 128.

Was able to keep HR under 130, which should mean my cold is continuing to lift. Wind an blowing snow showers.

PM: Off.

It was cold and nasty windy. Megan was going out after a meeting for happy hour with her colleagues and asked if I wanted to go, so I caved. I should have a decent week still even with no double on Friday as we are going to Dearborn to have dinner with one of my colleagues.

Am/Lunch: 9 miles on the treadmill

8 x Hill Blasts w/ 3' Walkabout

It was cold and windy and didn't feel like walking around in the cold, as the last time I did this workout it was warmer, but still had to put my hands down my compression shorts to keep warm. The treadmill worked okay. I did them at 5-6%, but I had to really ramp up the belt speed as the incline tends to slow the belt down. Got the right 'pop' after some fussing around. Didn't feel great on the warmup. Cooled down at a very easy pace.

PM: 6.2 miles, averaged 10:03. HR 131.

AM: 8.3 miles, averaged 8:42. HR 137.

PM: Off.

Cold this morning (18 degrees). Megan and I are going to Dearborn this evening for dinner with a colleague.

Apparently there is a Planet Fitness going in directly behind us in the old Hollywood Markets building. It's about a two minute walk at most. I guess if we have to live where we are for another year and a half, having a gym that close is a bonus (our complex gym is terrible.

Lunch/PM: 20.5 miles, averaged 7:19. HR 158.

11-Mile Tempo @ Marathon Effort + 6 x 45" Strides

Warmed up 4 miles. I felt solid on the warmup. First mile in 8:xx, which usually signals my legs are going to be ready to roll. All links in mechanical chain feel very good currently. The schedule called for 70' @ marathon effort, but I figured I would just round off the miles if I was doing okay.

Somewhat slow to start, but the effort was right. Got tired toward the end, but I think that was because my legs haven't done any sustained longer effort since before Christmas. I didn't feel completely gassed at the end of the tempo, but I was tired. I still managed my fastest split without burying myself. Effort was high marathon effort, but not out of the zone.

Splits: 6:41, 6:41, 6:33, 6:33, 6:33, 6:33, 6:30, 6:32, 6:28, 6:29, 6:14 (6:31 Avg)

Jogged about 5' and did my strides with equal distance back to starting point. They weren't fast, but smooth and controlled. Cooled down 3.4.

This is a good place to be 15 weeks out from a marathon. I expect to repeat this workout for a handful of weeks to get the pace down before moving into other workouts that should help me get more comfortable with ~6:00 pace.

Night: AIS and PT

Lunch: 8.3 miles, averaged 9:54. HR 126.

Felt really good. Cold and a little windy, but nice and sunny.

PM: 6.4 miles, averaged 10:09. HR 122.

AM: 8.3 miles, averaged 8:29. HR 141.

13F/-10.5C. I think these are he coldest temperatures I have run in since my last winter in Indiana. It wasn't bad, particularly given that the air was nice and still. I have been catching some sunrises, and I have been thinking of all the sunrises I have missed as a runner. I just don't like to get up and run early. Although not really that early, I have been getting up at a decent hour to get in my morning run before teaching. It feels good.

PM: 7 miles, averaged 9:24. HR 129.

AM/Lunch: 12.4 miles, averaged 8:03. HR 154

20 x 1' On/Off

Warmed up 4 miles. Cooled down 3. I did not have much turnover today. Barely 6' pace to start. Finished at 5:20 pace. I was a lot faster several weeks ago, but my legs are loaded with mileage.

PM: 4 miles in 45:40 on the treadmill. HR 128.

Ran extremely slow to keep HR down. Did a short set of weights after.

Pec flys 3 x 12 @ 50#; Chest press 3 x 12 @ 55#; Shoulder press 3 x 8 @ 50#; Pull down 3 x 12 @ 70#

AM: 8.3 miles, averaged 10:16. HR 126.

Nice morning for a recovery run other than roads being extremely slick. Once I got to the park the gravel had nice grip. 

PM: 6.8 miles, averaged 9:34. HR 128.

AM: 8 miles easy to moderate to harder on the treadmill. HR 152.

Treadmill paces felt much harder than outside. Did a short set of weights: bicep curls 2 x 10 @ 70# and 1 x 10 @ 50#; Tri press 3 x 12 @ 50#; Bicep curl (machine 2) 3 x 12 @ 70#?

PM: 7 miles, averaged 9:14. HR 132.

AM: 65' Spin Class @ Oakland. HR 148. Avg Power 213 Watts.

I enjoyed the class. Figured it would make indoor training on the bike more managable. It did. Did some simulated climbing to start working those muscles for spring gravel races.

Lunch: 8.3 miles, averaged 9:07. HR 131.

PM: 5.3 miles, averaged 10:23. HR 123.

Took two naps today. The recovery kind, not the depressed and need to shut out the world kind. It was quite glorious.

Night: AIS and PT

PM: 18 miles in 2:32 on the treadmill. HR 157.

75’ @ Marathon Effort 

It snowed bit, so I wasn’t sure about the footing, so I hit the treadmill. Warmed up 4 slow miles with a progression at the end. I knew that the effort would be too high if I tried to mirror the road paces. Started at 8.0MPH to be conservative and worked down to 8.5MPH. It quickly became unsustainable, so I backed it off and dialed it in by heart rate, keeping it at 165 BPM. I almost pulled it at 12’, but refocused knowing I wouldn’t get my miles in otherwise. Ended up pleased to get through it. 

Skipped the scheduled long strides and just plodded out a 4-mile cool down for 18 total miles.

That’s a small mileage PR for the week. About 2-3 miles over one in November.

Night: AIS, PT, and push-ups

AM/Lunch: 8.3 miles, averaged 10:53. HR 124.

9 degrees with 17MPH gusts. It actually wasn't bad as I was dressed perfectly. It snowed yesterday, but not too much. I did run through some drifts that were annoying, but the sun was out and I enjoyed it. Just didn't want to run on the treadmill at recovery effort.

PM: 6 miles in 63’ on the treadmill. HR 123.

AM/Lunch: 8.3 miles, averaged 9:00. HR 138.

5-6 degrees to start. Less wind than yesterday. Roads clearing out in places, but I ran at the park.

PM: 6.5 miles in 65' on the treadmill. HR 138.

Did 40' @ 5% incline.

AM/Lunch: 17.1 miles on the treadmill in 2:21. HR 152.

20 x 2' On/Off

Warmed up 4 miles with some strides. Decided to work into the workout, knowing I have been much slower on the treadmill than the roads. Started at 9.0MPH and worked my way to 9.5MPH and stayed there for the middle 10 reps before cutting down the last 5 from 9.6-10.2 MPH. Basically ended up around the fast end of marathon pace for the average. Cooled down 25'. I think I went through 40 ounces of fluid. Maybe more.

PM: Off.

Night: AIS, PT, and Pushups

AM: 8.3 miles, averaged 10:09. HR 127.

33 degrees, rain, slush, puddles, and ice. After skating out the door on my first attempt out, I grabbed my Katoolas, which were necessary.

PM: 6.3 miles in 65' on the treadmill. HR 126.

Did weights after:

Chest press 1 x 15 @ 50# + 2 x 15 @ 55#; Pull down 3 x 15 @ 70#' Rows 3 x 10 @ 50#; Shoulder press 3 x 15 @ 30#

AM: 10.2 miles, averaged 8:44. HR 132.

Good amount of ice at the park, but I ran on it here and there and dodged it when necessary. 8-9' pace feeling truely easy today. 

Turned 34 today. Entering my 9th year of running. I think I have my fastest times ahead of me. I hope. If not, I'll just run and retire and become a mostly full-time cyclist.

PM: 10.3 miles, averaged 8:53. HR 132-135.

Skipped my spin class and lunch run as I was very hungover. Should have been more sensible. Got out late and got it in. Wind was sharp. Wind chill was -1. HR monitor off from miles 6-10.

Night: AIS, PT, and pushups

PM: 21.5 miles, averaged 7:16. HR 156.

Drove to Stony Creek as I know they keep the paths clear. It was darn near perfectly clear. Felt just kind of meh most of the time. The schedule called for 20 miles at whatever felt right. Earlier this week I planned to do 21.1 miles/34k for 34, so that is what I did with a little extra for 34.6K. Hit some 6:40s in the second half of the run. Legs didn't have much pop, but I got some rolling terrain in and 2:36 on my feet, so that was good.

It was in the mid- to upper-teens with some sharp winds off the water at times (as is always the case).

Night: AIS and PT

Am/Lunch: 8.3 miles, averaged 10:46. HR 120.

We got a little bit of snow, so even with spikes on I slipped in places with ice underneath a little bit. Roads were better, but I didn't want to take a chance with drivers. 5-8 inches coming tomorrow. Bitter cold to follow. Going to be a tough week.

PM: 6.6 miles in 65’ on the treadmill. HR 125.

Felt very good. Did weights after:

Pec Flys 3 x 15 @ 50#, 55#, 60#; Chest Press 3 x 15 @ 40#; Pull Downs 3 x 12 @ 70#; Bicep Curl (Machine 2) 3 x 15 @ 40#, 50#, 65#

Oakland cancelled classes tomorrow.

AM/Lunch: 8.7 miles, averaged 9:16. HR 131.

Snow started later than expected. Ran on covered sidewalks and paths. The 15+MPH winds with icy snow were extremely unpleasant at times.

PM: Off.

It continued to snow quite a bit and I didn’t feel like running at the complex gym as it’s tiny and always way too warm. Going to be on the treadmill the next few days.

Late: AIS

AM/Lunch: 12.1 miles in 1:40:30 on the treadmill. HR 155.

20 x 1’ On/Off

40’ warm up w/ strides. Most intervals at 10 MPH. Second half increased to 10.1-10.7 every rep or so. Last one at 11 MPH. Cooled down 20’. Felt pretty strong and as if my leg speed is coming back around. 

Did weights after to save time later:

Seated Row 3 x 12 @ 55# (4 positions); Shoulder Press 3 x 15 @ 30#; Tri Press 3 x 15 @ 50#; Bicep Curl (Machine 2) 3 x 15 @ 50#

PM: 6 miles in 60' on the treadmill. HR 127.

Felt great.

Lunch/PM: 8 miles in 1:24 on the treadmill. HR 121.

Cold out. Oakland Cancelled today and part of tomorrow for cold/windy conditions. It's basically been a vacation week for me.

PM: 6 miles in 60' on the treadmill. HR 125-129. Monitor off first ~10'.

Varied the incline from 2-4%. It was -8 when Megan and I left the gym. Oakland is closed again tomorrow. It's like an extension of winter break a month later. The days off are nice, but I have work I need to do with students.

Lunch: 8 miles, averaged 8:43. HR 136.

-1 w/ -18 windchill. Definitely the coldest weather I've ventured out in. It wasn't terrible. Footing was a little slippery, but mostly fine without spikes.

PM: 7.8 miles in 60' on the treadmill. HR 139.

Did a progression of 10' @ 6.5, 7.0, 7.5, 8.0, 8.5, and 5' each @ 9.0 and 9.5. Not sure if it was a slow mill or if I was just feeling good, but the last 10' felt moderate to just about marathon effort.

A big PR for monthly mileage. Previous record was 402 from September 2015. I hit 462 this month. I averaged 104 miles per week this month. My previous highs in marathon training were 102 peak. I imagine the overall mileage won't increase too much, but the workouts will get more and more marathon specific as I move into March and April.

AM: Oakland Spin Class - 72’/HR 130?/Watts 222

Got a good sweat on. Went back to bed after.

Lunch: 6 miles, averaged 8:52. HR 134.

PM: 8 miles in in 63:30 on the treadmill. HR 150.

Night: AIS and PT. Pushups.

PM: 15.3 miles, averaged 7:12. HR 159.

11-Mile Progression in 75'

Today was a 15 mile progression run with the last two miles as a cool down. I drove out to Stony Creek as there are no suitable places to run with the snow. I got a little impatient and just never felt good. The usual wind and rollers beat me up. I was hoping to work in the low 6s or maybe knock of something in the upper 5s but I didn't make it through the 13 miles. I hit 11 miles and just called it and cooled down for the remaining scheduled miles.

After sweating heavily in two gym sessions yesterday and my GI having serious issues yesterday and I'm not suprised I was dehydrated and didn't run well.

7:44, 7:20, 7:02, 6:49, 6:44, 6:43, 6:30, 6:30, 6:27, 6:24, 6:31, 8:31, 8:26, 8:20, 7:51, 7:43 pace for the partial

Lunch: 8.7 miles, averaged 10:03. HR 128.

Upper 40s. What a mess: slush, snow, puddles, etc. The park was not runable due to ice, mud, etc.

PM: 6.4 miles, averaged 9:57. HR 125.

Wore a t-shirt. It was quiet given the Super Bowl, which I would like to have watched but I had dinner and food prep and class planning to do.

AM: Off.

Got up at my intended time, fed the cats, and went back to bed. Didn't sleep that well after, so I should have just went out.

PM: 10 miles, averaged 9:06. HR 130.

Rainy and windy but not too cold. Legs were dead.

Noon: 19 miles, averaged 7:59. HR 148.

20 x 2' On/Off

Warmed up trying to decide which spot I wanted to do the workout. I did not want to do fast stuff on concrete, so I went to the park, which was runnable but not ideal footing for faster stuff, so I popped back on into the neighborhood and did it on a 1-mile square I marked out when we first got here. 4 miles up with strides.

Workout went quite well, but not as fast as I would like to be but it is as fast as I am. I can run forever and I can run a long time between 6:40-6:15 pace, but I really can't sustain sub-6 for very long it seems. Marathon training and 100-mile weeks I surmise.

Cover 6.75 miles in the 40 minutes, so just under 6' pace or about 10-15 seconds faster than marathon goal pace. Cooled down 4.25 miles.

I slept 12 hours last night. I worried it was the onset of a depressive episode, but I think I was just beat and my body told me to rest.

AM: 8.3 miles, averaged 10:13. HR 123.

Didn't sleep well or much, but felt good for a recovery day. Ice pelting the window woke me up. I was going to head to the gym as the roads were rough in places, but the temp was coming up so I figured it was safer to drive later. With my Katoolas the footing was no problem. A thick layer of clustered sleet, so it wasn't smooth. Sidewalks on campus were very slippery. Students (and I) sliding everywhere. One student behind me fell.  

PM: 6.6 miles in 65' on the treadmill. HR 127.

Did captain's chair and weights after. Pec Flys 3 x 15 @ 60#; Chest Press 3 x 12 @ 70#; Pull Downs 3 x 15 @ 75#; Seated Rows 4 x 15? @ 55#

Night: AIS and push-ups 

AM: 8.3 miles, averaged 9:41. HR 125.

Pretty icy at the park. Should have stayed on the roads, but any sidewalks would have been even worse. A weird, wet fog rolled through. It made my perception almost hallucinatory to look into. Got a solid night of sleep. Felt decent but slow on the run.

PM: 7 miles on the treadmill.

8 x 10" Hill Blast w/ 3' Walkabout Recovery

5-mile progression from 6.0 to 9.5 up to 10.0. Hill Blasts. 2-mile cool down. Felt good to get the arms swinging and knees up. I skipped this one last week.

AM/Lunch: 8.3 miles, averaged 8:55. HR 129.

Very windy.

PM: 7 miles in 70' on the treadmill. HR 130.

Kind of grumpy. Accidentally hit the Stop button, which always drives me insane. Rest and after 25' or so, I played a game of changing the incline any time the song changed. Worked well. I started at 1.5% as I always do and increased .5% until I hit 7%. Good for working your knee drive/lift. Felt better after.

Noon: 20.6 miles, averaged 7:21. HR 153.

14-Mile Progression

The workout was supposed to be 14 miles at 40 seconds slower than marathon effort, which I assumed was just "moderate," or not quite into easy end of marathon effort but around or slightly faster than honest easy. It started about right and then I just clicked stuff off and pushed the last 4-5 miles and felt strong even in the sloppy areas of the park with mud. 3 mile warm up, then 14 miles starting at 7:26 and working down to 6:00 for the final mile, then 3.6 miles down.

Progression Portion: 7:26, 7:26, 7:11, 7:13, 7:06, 7:03, 6:56, 6:46, 6:45, 6:29, 6:24, 6:20, 6:13, 6:00

Felt quite strong today even with lots of miles in the legs and a lot of climbing yesterday afternoon/evening. I felt like I was holding back most of the workout. The last mile was fairly tough, but not a killer. HR was 173 on that one so not really working too hard.

Megan and I are headed to Ypsilanti to meet some friends. I am going to have a ridiculous burger I would imagine.

Noon: 8.3 miles, averaged 10:13. HR 115.

PM: 6.5 miles, averaged 10:22. HR 118.

Started snowing a bit in the evening. I was just remarking how nice it was without any.

AM: Off. 

Decided to sleep in. Probably should have just got up because I was apparently having nightmares and thrashing around and poor Megan was sleeping on the floor.

PM: 11.3 miles, averaged 9:10. HR 130.

Roads were in decent shape. Another round of snow and ice tonight,

PM: 17 miles in 2:16 on the treadmill. HR 152.

10 x 4' On/3' Off

Workout was supposed to be 10 x 4' on @ 10-mile effort with 3' floats @ 8' per mile. I wasn't able to keep the recoveries at that pace. I can never really float anything other than marathon pace and that is usually a mile recovery at 8' pace in the middle of a 4-3-2-1 long run.

The roads were mess, so I had to wait until early afternoon to even be able to drive anywhere. Warmed up 4.6 slow with some strides. It was a touch warm in the gym. I was planning to start @ 9.5 and work down, but for some reason changed to 10 MPH out of the gate. It was too hard to sustain, especially trying to keep the recoveries decent. I did 2 at 10MPH and backed off to 9.5 for the next 4-5, and then started working back down. The next 1-2 @ 9.6 MPH and the last two (I think) were back at 10MPH + (I put a little mustard on the last half of the last interval). Cooled down 3 miles.

Solid effort. I am now able to hold roughly goal marathon pace for a lot longer on the treadmill. It's still much easier on the roads with cooler temperatures.

Drank a lot of fluids during the workout again. 40-50 oz I think.

AM: 6.4 miles in 65:30 on the treadmill. HR 117.

A little more snow, so I went to the gym. I did not want to be out on the roads with cars. Ended up not getting enough time for my typical 8ish miles, but I will likely just flip my runs today.

PM: 8.1 miles in 80' on the treadmill. HR 119.

AM: Off.

Slept in a bit and lay in bed for a while. 

PM: 12 miles, averaged 8:31. HR 134.

Slushy and wet but nice run.

Night: AIS, PT, push-ups 

PM: 22 miles, averaged 7:16. HR 155.

16-Mile Light Tempo/Moderate Tempo

The plan was slightly longer than last week and to stick with the prescribed effort. It was quite windy out of the west at 18MPH+ and icy in places, so everything went well overall. Warmed up 3 miles and hit my winter tempo loop, which is mostly concrete for some marathon leg prep. Wanted to stay aroun 7' pace or a touch faster and not press. I was getting tired toward the end but that was partially because it was getting late and I hadn't eaten anything.

Started around 7:08 and just ran most of the first half around 7 flat. Ran some in the 6:40s and 6:50s and those felt not exactly easy but like I could run that pace for a very long time. Longer than a marathon for sure. Even though the wind was zapping me I just kept the effort and didn't fight it. I am glad I wasn't doing a full-fledged tempo. The wind would have hurt a lot more. Averaged about 6:55 for the 16 miles. HR started to creep into marathon effort a bit, but I never felt like I was quite at marathon effort. Cooled down 3 miles.

Nice to get this one in early. We are headed to Toledo to see Megan's parents and watch a basketball game. I wanted to make sure I got this in in case running is light tomorrow.

AM: off.

Will likely be a day off, but might run when we get home.

PM: Off.

47 days on. Ate a tremendous amount of sweets. 

Lunch: 9.5 miles, averaged 9:56. HR 125.

Felt like crap. Impending depression I think. Ate like crap today. Went to the skatepark on my BMX bike I got last summer. Felt dumb and old. The last time I went this summer I had a blast. 

Meant to go out as typical/planned but was in bed a bit and got 3 inches of snow. Hoping for a big week (110-115) this week.  We are on break, but I am not feeling breaky yet. Just need to breathe.

PM: Off.

Lunch: 4.3 miles, averaged 10:02. HR 126.

Roads were in decent shape after the snow fall. Most sidewalks are buried. Didn't leave enough time before our tax appointment, which ended with some solid financial news (a sizable refund).

Took a long nap when I got home. Going back out now. Some serious vacation weight bloat going on. Who can add 7-8 lbs in 2-3 days?

PM: 10.2 miles, averaged 9:50. HR 126.

Slippery in places. Felt like crap, but better toward the end.

AM: Off.

PM: Off.

Slept late. Spent the early afternoon sleeping and reading in bed. Lots of nice sunshine, but I couldn't get out the door. Very low evergy and drive. Will try tomorrow. I can usually run when I feel lousy and it helps, but couldn't do it today.

AM: Off. Slept late. Didn’t feel great. Better than yesterday.

PM: 14.4 miles, averaged 9:00. HR 142.

HR elevated. Had a good run overall. Feeling better, but mornings are always the real test.

PM: 10.2 miles, averaged 9:07. HR 135.

PM 2: 4 miles w/ Megan, averaged 9:59. HR 123.

Other than a sizable hangover I am feeling a bit better I think. Comes in waves. We had a nice meal last night with colleagues.

Broke in a "new" pair of Kinvara 6s. Until this point this was the only Kinvara from 2-7 that I hadn't run it. It's pretty similar to the Kinvara 5, which is not at all disappointing.

Late: AIS, PT, and pushups

PM: 23 miles, averaged 7:18. HR 164.

18-Mile Moderate Tempo

A little longer than last week. I did not feel as good though and I felt it on the cool down, unlike last week when 8' pace on the cool down felt like I was walking. I suspect the higher effort was due to dehydration from break.

Honestly the miles were neither "easy" nor precisely "moderate." They were basically marathon effort according to my HR monitor. However, any time I run at marathon effort for 8-10 miles it feels harder than this. Generally you cannot sustain such an effort for 18 miles. Either way, I survived and got the physical and mental stimulus (the idea of the workout is really to simulate the long grind of the marathon without running the race during a workout). This one is more or less a Kenyan staple, though they do 30k because they work in kilometers.

Averaged about 6:54 with splits starting at 7:13 and dropping into the low 6:40s.

3 up/2 down

Felt pretty worked over after. Legs were pretty smoked. All the fast portions were on 98% concrete.

Lunch: 8.2 miles, averaged 10:32. HR 127.

PM: 6.3 miles, averaged 10:16. HR 125.

PM: 8.5 miles on the treadmill in 75:23. HR 139.

Picked up the effort the last 15'. Sweaty. Was going to run again, but didn't. Winds today were 20-30 MPH with gusts in the 40-60MPH range. I wasn't going to deal with that. Give me single digits or under and I'm just fine. Wind ticks me off.

9 weeks to the marathon. I have a lot of work still left to do to sharpen up and get marathon pace down. If I had to run one in two weeks, I imagine breaking 2:50 would prove difficult. I'd like to be 2:43-2:45, but I came to the conclusion that this might be a "rebuilding marathon," which was not a pleasant thought. Quite enjoying the training though.

Just saw on Strava that Jason Butler of Oklahoma (formerly on the blog) just broke the 45-49 National 50k Record on the roads. He ran 3:09:26, which is 6:03 pace. His marathon PR is around 2:31/2:32 or just under 5:50 pace.

AM: Off.

Got up and wasn't dealing with the weather. Two more hours of sleep was a easy choice.

Evening: 10.25 miles, averaged 8:57. HR 135. Did some strides.

Latest I have been out running in a while. Got home and relaxed a bit after a stressful afternoon. Took a nap and didn't want to get up, but got it done. Felt better on the latter half of the run.

AM: 4.3 miles, averaged 9:54. HR 123.

Moved workout to afternoon as we had department awards at lunch. Didn’t want to get up, but figured a short shuffle might be good.

PM: 18 miles, averaged 7:17. HR 157.

9 x 1 Mile @ Half Marathon Effort w/ 3' Honest Recovery

Took my car in for some service and it took longer than I thought. As such, I was going to move the workout to tomorrow, but we have snow coming in and it wouldn't work. Got out and got it done.

Wamred up 3.3 or so with some really weanie strides. Didn't feel great and thought I might just skip it, but worked into it. I figured I would start conservatively as it has been a LONG time since I have done mile repeats and certainly not this many (usually 6 x 1 mile with 2-2:30 recovery as slow as necessary). First mile felt clunky but I have felt clunky all day. Worked into it and felt pretty solid.

I ran most of it in the dark on a 1-mile loop. I actually turned the average pace/lap pace screen on for the first time since I have had the watch (15 months) just to keep on top of the pace and the recoveries. Worked out fine.

Going into the workout I felt a lack of confidence I have been feeling the last 10-14 days, but I felt decent about this workout. Good volume and some faster full miles that I haven't been doing. A good turning point back to the optimism of the first 6 weeks of the new year.

Recoveries were just about 8' pace or a bit below.

Splits: 6:15, 6:06, 6:04, 6:02, 6:02, 6:00, 5:58, 5:52, 5:51 (6:01 Average)

Cooled down to 18 miles.

AM: Off. Slept in.

PM: 8.5 miles, averaged 10:24. HR 122.

AM: 9.2 miles, averaged 10:14. HR 127.

Stayed up too late last night for a week night. Felt sluggish this morning, but it was nice and sunny. Some snow covered roads and walks, but some decent clear stretches.

PM: 7 miles in 61’ on the treadmill. HR 150.

Did some strides to prep for hill blasts but was running short on time. Felt a little rough.

Noon: 9 miles on the treadmill. 8 x 8" Hill Blasts

Weights after: Pec flys 3 x 12 @ 70#; Chest press 3 x 12 @ 70# ; Pull downs 3 x 12 @ 70# ; Rows 1 x 15 @ 30# & 2 x 15 @ 45#; Shoulder press: 3 x 15 @ 30#

PM: 7.3 miles, averaged 9:54. HR 129.

PM: 23 miles, averaged 7:08. HR 164.

18-Mile Moderate Tempo (6:41 Average)

3 up/2 down

Pretty much the same workout as last week but supposed to be 35 seconds slower than marathon effort. This was pretty much marathon effort. The overall effort was about the same as last week, but I think I felt better this week and I also ran about 13 seconds faster for the tempo. I figured 6:48/6:50 would be good.

I didn't feel great and had a bit of dense malcolored congestion, which seems odd given that I haven felt sick. The last 3-5 miles felt like the closing miles of a marathon. These long tempos just above to right at marathon effort are very challenging, but I am convinced they are some of the best workouts you can do, though I would like to see one of the blog classics (a 10 + 10) thrown in.

The idea over the next several weeks leading into the race is to run just about marathon pace and just under (about 10-15 seconds per mile).

Got through the workout and notched another 20+ miler, of which I think I have about as many currently as I usually do in an entire buildup.

Tempo Splits: 7:00, 6:51, 6:44, 6:41, 6:41, 6:41, 6:36, 6:38, 6:38, 6;35, 6:386:36, 6:38, 6:40, 6:37, 6:38 6:40, 6:37 (6:41 average)

AM/Lunch: 8.4 miles, averaged 10:40. HR 121.

PM: 8.3 miles, averaged 9:52. HR 127.

Weekly mileage PR Monday to Sunday of 113.3. Two strong workouts and a hill blast session. Thinking I’ve turned a corner. Last twoish weeks were a little rough. 8 weeks to race day.

Late: AIS and PT

AM: 8.4 miles, averaged 9:04. HR 131.

6 degrees. Really did not want to get up early and go out, but I did. Bit of ice here and there but manageable.

PM: 8 miles in 72' on the treadmill. HR 139.

Same overall pace, but at 2% in the gym. It's definitely harder inside this time of year. Felt good today.

Lunch: 8.7 miles, averaged 8:53. HR 136.

PM: 8 miles in 76' on the treadmill HR 139.

Moved midweek workout to tomorrow afternoon. It was very cold and the wind was blowing hard and I had the worst night of sleep in years, coupled with the onset of a cold. We were supposed to get a small amount of fast accumulating snow and I didn't want to get halfway through it and not be able to finish and also not be able to do it tomorrow if I ran faster today. Overall, I figured the results would not have been what I wanted.

It was likely a smart idea as I spent much of the afternoon in bed after running. So much for a productive day working from home. Thankful to be able to just take a day and crash though.

AM: Off.

Was planning a short shakeout, but slept in to try to kill the cold. Will try to get the workout in later today.

PM: 17 miles, averaged about 7:40. HR 158.

10 x 1k w/ 3' Recoveries

The weather wasn't much better than yesterday. Higher winds in fact.

The purpose of this workout was to start the first few reps at 10-mile effort and for the last 7-8 to be at 10k effort to get the legs prepared for some of the Canova-style kilometer intervals with floats (with the intervals being slightly faster than MP). Admittedly, the recovery was quite long, but I kept them around 8' pace, when I would normally be content to just shuffle as slow as I felt like. Typically I would do 90' recovery for this workout and do them around LT. But not during marathon training.

Ended up pushing through the workout but never felt great, certainly not as strong as last week's 9 x 1 mile, which was actually a better performance. I imagine it was the mild cold I have, which seem to affect my running more than they used to.

I was hoping to start in the 5:50ish range per mile and then cut down through the 5:40 range, but I wasn't even close.

Splits: 3:51, 3:50, 3:47, 3:45, 3:42, 3:40, 3:43, 3:42 3:42, 3:41

About 6:01 average, which I think is exactly what I did for 9 x 1 mile with the same recovery last week. I was also running about this pace (as I recall) for 12 x 1k with THIRTY SECONDS recovery in November. I guess it is just mileage, but it looks awful on paper.

My goal will change with the workouts over the next few weeks, but I think even running a PR will be difficult. Getting under back under 2:50 is the provisional goal. I will know better when I try my 13-mile tempo @ 6:30 pace this weekend.

Late: AIS and PT

AM: 8.4 miles, averaged 10:05. HR 126.

PM: 8.5 miles, averaged 9:48. HR 121. First few w/ Megan.

Slept in a bit this morning to kill the cold. The most bizzare dreams lately.

AM: Oakland Spin Class for 80’. HR 132.

Good effort. Busted up my cold a bit. Was going to run at lunch but I took and early long nap that crossed that off. I was planning to triple anyway, so that’s okay.

PM: 10.4 miles, averaged 9:27. HR 130.

Off.

I flared up my cold in solid fashion. Moved to more of a head cold, which I haven't had for two years, at which time I had three in a row and it killed my running. Did not want to take the day off, but realized any running at all would not help anything (other than anxiety of having to take days off at this stage in a marathon). Can't really do much work either, and I need to grade. Slept a bit in the middle of the day with the aid of some nightime medicine.

Off.

Still very sick. Slept most of the day. Trying to decide if I’m going to cancel classes and meetings tomorrow.

Off.

Cancelled classes and meetings. Slept in through the morning. Layed around a bit during the day. Watched a decent portion of Die Hard with a Vengance. It was like an old fashioned sick day, which I cannot recall the last time I took. Feeling better by still foggy and floaty. Megan is leaving for a conference for about a week and I am working from home, so I will try to get up and run with her as she is running before leaving in the early afternoon.

Off.

Still sick. I was going to run with Megan in the morning but didn't get up.

Off. 

Felt somewhat better, but still a little rough. It was warm and seasonable, which was frustrating.

Off.

Can't tell if today was better, worse, or the same. Looked into signing up for Sugarloaf about 2-3 weeks after Glass City, but it is full. Didn't sign up for Beach to Beacon this year. The race was pretty much ruined for me last year with the incident with my father.

Might try running a little tomorrow depending on feel. The whole idea has been not to unnecessarily prolong the illness. With this type of sickness, I have found that best. I did some nasal rinsing last night and today and took some Mucinex. Today I had a nasty cough that I thought was going to bust the mucus, but it's just stuck.

Noon: 8.3 miles, averaged 10:00. HR 141.

Running wasn’t a great idea. HR about 20 beats higher than normal. Don’t feel that much better. More time off.

Off.

Stayed up late last night and slept through the morning and most of lunch. Feeling better congestion wise, but my head is still off. Took a long nap not too long after I got up. Pretty frustrated as it is hard to get work done, now that I have an extra 16 hours of week while I am not running.

Megan will be back late tomorrow. I am going out to eat by myself. Wasn't going to spend the money, but I need to get out.

Off.

Somewhat better. Congestion is breaking up a good bit. Lots of sleeping. Pretty miserable.

Off.

Feeling a bit better, but still not quite there.

Off.

Sickness mostly gone, but slightly lingering. Spent almost all day in bed as I have slipped back into a depression. Marathon plans are up in the air at this point.

PM: 10.3 miles, averaged 9:04. HR 152.

Still somewhat sick but on the way out I think. Better day overall. Had to get some miles in. Felt generally okay. HR very elevated, but that was to be expected. Cool and lightly rainy, but not unpleasant. Saw the deer for the first time since last fall.

Hit the 1000-mile mark for the year. Previous PR was April 1, 2016, which was actually a terrible year for running (other than a 5k PR). If I ahdn't gotten sick I would have hit it around March 8-10 I think.

Doing some resuffling/strategizing for the spring marathon. Not sure what's going to happen. I could run a marathon in 5 weeks, but it will be disappointing I am sure. There's another race in Traverse City 4 weeks from my target race, so that's a possibility. I might just scrap the marathon and sharpen up for a shorter race.

Looking forward to getting on my bike.

PM: 10.3 miles, averaged 9:24. HR HR 146.

Feeling a bit better overall. Tried making revised racing plans while I ran. Should be able to get out on the bike this weekend.

Noon: 10.3 miles, averaged 9:16. HR 144.

Felt pretty good. I was going to run again, but ended up taking a nap and had to start dinner when I got up. HR coming down slowly. I imagine part of that is sickness dehydration. Should know by the end of the day tomorrow what the revised racing plan is.

PM: 15.2 miles, averaged 8:48. HR 150.

Nice and sunny, cool and slight wind but very nice. Felt slightly rough, but nice to get out. Ran into Megan and we did a lap together.

Evening: 23ish-Mile Ride. HR 151.

Dropping out of Glass City Marathon. New plan is fall marathon and tapping back into lost speed this summer.

Ride was enjoyable. Just went here and there. Sunny and upper 40s was perfect.

Lunch: 8.3 miles, averaged 9:54. HR 131.

Felt okay. HR coming back down. Nice weather.

Evening: 8.3 miles, averaged 8:53. HR 144.

PM: 10.3 miles, averaged 9:23. HR 142.

PM: 10.3 miles, averaged 9:17. HR 145.

Did a 200m pickup at the end. It was ugly. Breathing was a little elevated. Not sure if I have a second round or what.

The Thursday Night Rides are scheduled to begin tomorrow night. Apparently the gravel is in good shape and dry. Made my week. Very much looking forward to tomorrow night.

AM: 10.3 miles, averaged 9:29. HR 140.

Thursday Night Dirt is on and the rain didn't roll through. Sunny early this afternoon, clooudy this evening, but around 60, which is perfect cycling weather for me. Things have completely shifted for me this morning with looking forward to the ride and hanging out and socializing, something I really don't do. I'm going to get my butt kicked, but that's okay.

PM: 37.2-mile ride. HR 155.

Perfect night for opening night of Thursday Night Dirt. Around 60 degrees (!) and little wind. Gravel was in solid shape. We did a relaxed group ride with a slight pickup throughout the ride. About a solid B Group pace. HR was pretty high, but I felt really solid overall. We had beers and food at the brewery after as usual. This ride has been such a positive aspect of my time here.

My tire lost a good amount of air and was pretty much on the rim for a portion of the ride, but I have a tubeless setup, which allows pretty low PSI. Checked when I got home and it was at 5 PSI, which I am not sure if that was right. I can run 25-30 without much issue. Not sure if it is a sealant issue or valve stem issue, but inexpensive either way.

PM: 10.3 miles, averaged 9:48.

Great weather, terrible hangover. Should have got the run in early and could have done a ride too. It's looking like Tuesday might be a good day. Time to cram for Barry Roubaix on April 13.

Today I seriously contemplated becoming a full-time cyclist while still doing some running, which I still love. Maybe not just yet.

PM: 13.7 miles, averaged 8:46. HR 150. Did some strides.

Still feel like my respiratory system is jacked up. Felt decent toward the end. Strides were decently fast, but gassed me a bit. Hips are a little out of wack and need some alignment.

PM: 8.3 miles, averaged 9:39. HR 135.

Think I finally got the bug out. Breathing more normal.

AM: 8.3 miles, averaged 9:35. HR 130.

PM: 5.2 miles, averaged 9:40. HR 130.

First double since March 7. Just a few short ones this week. No more than 4-5 miles.

Late: AIS and PT routine

PM: 10 miles, averaged 8:36. HR 158.

Did a half mile pickup at 5:48 pace because I was moody. Weather was supposed to be nice, but it felt a lot colder. First day all year in a t-shirt though, but could have run in a long sleeve, non-thermal base layer.

Off. Unplanned day off.

Had student conferences most of the day. Got home and crashed and didn't feel like going out in the high winds and it was dinner time anyway.
 

Off.

Had student conferences and had a trying experience with an international student whose friend has been writing his papers for him. The student pleading with me for a long time, waited for me outside my office, and followed me outside. At that point I told him he needed to stop or I would call campus safety. After that, I was mentaly sent and went home and took a nap. It's been a very challenging semester.

Weather looks nice the next few days. Not sure if I will run or cycle, but I hope to get motivated to do one or the other or both.

PM: 10 miles, averaged 9:36. HR 149.

First few with Megan. She got me out the door thankfully and I continued on after she left the park. Felt okay. Good weather. Just not motivated at all.

Lunch/PM: 8.3 miles, averaged 9:48. HR 146.

HR and breathing quite elevated. Felt crappy. Gorgeous weather though. Going to try to get a gravel ride in later.

PM: 38.5-mile ride. HR 164.

Pretty hard effort when it didn’t need to be. Gravel is still rough in places, but solid. It’s much easier to ride in a group.

Lunch: 10.3 miles, averaged 9:42. HR 142.

PM: 8.3 miles, averaged 9:12. HR 147.

It was beautiful out. I did a progressive mile starting around 9' pace and ending around 6' pace. I split 7:14. It felt very hard. I have a physical Thursday. Hoping for an antibotic just to see if that works. I'm not much for taking medicine when not necessary, but I've rarely taken antibiotics.

Felt pretty rough overall. Trying to run to relieve stress but even very easy running felts difficult.

Lunch: 10.3 miles, averaged 9:14. HR 152.

I had trouble breathing. Wondering what is going on.

PM: 35-mile ride. HR 152.

Did a solo ride. Hit a few gravel roads I haven't been down. Rode in my new race fit kit, which I love. Roads were rough in places, but super smooth in others. We need rain to get things in good shape.

I am racing Barry Roubaix this weekend. Not sure what to expect, but it should be packed and riding too close together does not thrill me. It's pretty much the most famous gravel race in the US.

I had a much better ride than my run.

Off.

I was going to run after class, but we had a happy hour event and that was much easier to do. I might double tomorrow. Friday will be easy as I am racing on the bike on Saturday. I will likely try a shakeout in the afternoon. Since my marathon buildup went to crap its much easier to focus on grading, even though I really never seem to get that much more done. Looking forward to summer.

PM: 10.3 miles, averaged 10:25. HR 140.

Felt decent. Slow, but decent. The geese were agressive. They were flying after me, which I haven't seen for a while. Tried to give them space as I know they are nesting.

Had my physical prior. She seemed to think my issue was lingering infection. Resting heart rate was 40, which is about 3 beats higher than last year and I was lighter and not in the same sort of shape.

Today was my grandmother's 95th birthday.

PM: 12-mile ride. HR 142. Did some openers.

"Openers," as I learned today is bike speak for "strides." I didn't do them in any structure fashion, but I found a stretch of suburban gravel and got my heart rate up, lungs open, and legs turning.

Nice and sunny but windy. Was going to run, but I did a little bike maintenance and wanted to make sure it was okay for tomorrow. Both nervous and excited for tomorrow. Hoping when classes end early next week my running motivation will return.

AM: Barry Roubaix 36-Mile Gravel Race. HR 167.

A mix of roads and gravel with some rough and sandy two track mixed in. Conditions were dry but very windy (around 19 MPH I think, which is rough on a bike). About 2000 feet of elevation gain and pretty much non-stop hills.

369 out of 1342 and 22 out of 59 in 32-34 age group. I've never been big on age groups, but they are meaningful to cyclists. I am not sure if this is the number of competitors or what. But they do podiums for age groups and categories.

In many ways bike races are better than running races. Later start times (at least for the Michigan Gravel Series) are one of the most noteable.

Brief Notes/Thoughts

I was hoping to come in under 2 hours, but there was a lot of wind and didn't ride with groups too much. My chain came off 3 times, and only after did I realize that the clutch was disenaged, so the proper tension was not on the derailleur. The gravel composition was fairly rocky and sandy (as opposed to dirt and small rocks w have here). One road was rutted/rugged two track, which also featured 3-4 inches of sand. I managed to stay on the bike. I gave the race a good effort, but also had a good time, especially after I linked up with the KLM (the bike shop) guys.

I will do more of these. Unfortunately, I won't be able to make the few that are throughout the summer. I will definitely do the September race I planned to do last year. Some time in the future (perhaps next spring) I would like to couple gravel races ultra training (for a flat race).

PM: 10.4 miles, averaged 10:14. HR 131.

Cold, rainy, windy, but I had a good run. HR seems pretty normal today even after the hard bike effort yesterday.

Evening: 8.3 miles, averaged 10:25. HR 141.

Heart rate high again.

Riley Cook, formerly of the blog, ran the Boston Marathon today in 2:20:23 (he was 1:09:10 at the half). I think he was the 12th American and 29th overall.

AM: 4.2 miles, averaged 10:51. HR 130.

PM: 8.3 miles, averaged 10:14. HR 138.

AM: 3 miles, averaged 10:12. HR 133.

Evening: 8.2 miles, averaged 9:05. HR 144.

Lunch: 8.3 miles, averaged 9:11. HR 144.

Felt pretty good. Getting back out of the hole I think.

PM: 6 miles in 60' on the treadmill. HR 146.

The new Planet Fitness opened behind our complex last week. The building was the former Hollywood Markets, a local grocery store chain that went out of business November 2017. We have greatly missed it, but now I can play the game of using equipment and trying to figure out what part of the store it corresponded to. Today I think I was pretty close to the meat counter.

Lunch: 8.3 miles, averaged 10:10. HR 130.

PM: 4 miles in 44' on the treadmill, HR 131.

Varied the incline every 2' the last 14'.

Did some weight after. Trying tp get back into that routine after falling off sometime in Februrary or whenever it was.

Pec Flys 3 x 12 @ 45#; Chest Press 3 x 12 @ 40#; Pull Downs 3 x 15 @40#; Shoulder Press 3 x 10 @ 25#

PM: 15 miles, averaged 8:38. HR 147.

High winds and rain for portions of the run. Around 42 degrees. Managed to enjoy the run. Picked it up a bit at the end. Felt decent overall. Hoping fitness snowballs back, but I am happy to be feeling mostly better overall.

Lunch: 8.3 miles, averaged 10:12. HR 135.

Beautiful spring day for Easter.

PM: 4 miles w/ Megan, averaged 10:10. HR 127.

AM/Lunch: 9.3 miles, averaged 8:28. HR 156.

20' Tempo

Back to workouts. I knew pace would be humbling, so I tried not to worry about it. I managed just below 3 miles. 6 weeks ago, I was running the same pace with less effort for 18 miles. Today's goal was just to get through the 20' at the right effort, which should be the goal for most workouts.

Did the workout today rather than tomorrow as we might have thunderstorms in the morning and higher winds. Today has been absolutely beautiful. Sunny, around 70, and dry. My favorite spring weather.

PM: 4.7 miles, averaged 10:10. HR 141.

Felt a little rough an anxious and couldn't relax and enjoy the run. HR was elevated.

Lunch: 8.3 miles, averaged 10:27. HR 139.

PM: 4.5 miles, averaged 9:57. HR 141.

Night: AIS and PT

Lunch: 8.3 miles, averaged 9:11. HR 155.

Did some strides. Felt pretty rough overall.

PM: 4.3 miles, averaged 9:11. HR 148.

Lunch: 8.3 miles, averaged 10:14. HR 133.

Second Thursday Night Dirt ride of the year tonight. Need it.

PM: 37.2 mile ride. HR 142.

Good ride. Started out slow, got moving, then hung back fro some stragglers, one guy was nnew and didn't want him to feel like people were leaving him hanging and not wanting to come out again. It was much cooler than forcasted/expected, but very comfortable. Gravel was nicely packed in places, but very loose rocks on the top and VERY dusty. The few cars we encountered were driving insanely fast and recklessly. Usually you get one or so every few rides, but people were nuts tonight. Enjoyed the ride. Hope rides will start to be more consistent. Still tough with the rain as people won't ride in the rain generally.

Lunch: 8.3 miles, averaged 9:38. HR 134. Did some strides.

PM: 4.2 miles in 45' on the treadmill. Weights after.

Chest press 3 x 12 @ 40#; Pull down 3 x 15 @ 40#; Row 3 x 12 @ 40#; Pec flys 3 x 12 @ 45#; Shoulder press 3 x 12 @ 25#; Bicep curls 3 x 12 @40#

AM/Lunch: 15.3 miles, averaged 9:32. HR 137.

AM/Lunch: 8.3 miles, averaged 10:41. HR 123.

Cool but lots of sunshine. HR stayed low and I think I finally kicked the bug.

I just submitted grades a little after 2:00, which I think is an Oakland PR. They are due by 10:00AM tomorrow I think, so this was an improvement over last semester, which I think was midnight and the first fall, which I think was 1 or 2 in the morning. Going to do some cleaning, then go for a longer ride this afternoon.

PM: 50-mile ride. HR 141.

Weather was perfect. Just barely warm enough for short sleeves. The rain we had kept the dust down. Longest ride so far. Some beautiful views. I had an absolute blast.

AM: 4.3 miles, averaged 10:52. HR 120.

Got out early before our department end of year conference. 35 degrees, but the air felt good.

Evening/Night: 8 miles in 1:21 on the treadmill. HR 136.

Varied incline from 1.5-3.0%. Not my favorite time to run but I got it in. It’s nice to have a Planet Fitness within a 2’ walk.

Noon: 10 miles, averaged 9:03. HR 148.

Bridge/Building Workout: 2 (8 x 45" On/75" Off)

I think this will bridge me back into 20 x 1' and some of the other faster workouts from fall and early winter. Felt pretty decent. Stride felt solid once I got fully warmed up.

3 up/3 down.

PM: Off.

Lunch: 8.3 miles, averaged 10:37. HR 131.

PM: 5.3 miles, averaged 10:36. HR 130.

Night: AIS

AM/Lunch: 8.3 miles, averaged 10:06. HR 136.

PM: 37.2-mile ride. HR 151.

Email went out late and no one showed up except me and two other guys. One guy was heading to do another ride, so the other guy and I did the Thursday route. We got a bit of rain and it was a little messy, but the roads were hard packed.

Lunch/PM: 15.3 miles, averaged 9:01. HR 144.

Did my long run early as Megan and I are going to meet some friends at Bell’s, a brewery in Kalamazoo. This week has been a pretty darn good start to the summer.

AM: 4 miles w/ Megan, averaged 10:09. HR 124.

Lunch/PM: 4.6-mile walk on the Kal-Haven Trail

Megan and I got up and out at a decent hour to do a short run. Ended up on part of the Kal-Haven Trail, which forms part of a 33.5-mile trail from Kalamazoo to South Haven. I was supposed to do the ultra the first spring we moved here, but scrapped it. I might do it next spring and do a gravel season to go with it. We ended up walking on a different part of the trail with some friends we stayed with over the weekend. We had a great time.

PM: 6.3 miles, averaged 8:16. HR 157.

Felt kind of rough and anxious. Ran a bit faster and my body wasn't having it. Too dehydrated from having too much fun in Kalamazoo last night.

PM: 30.5-mile ride. HR 146.

Got on the bike directly after my run. Didn't have a proper meal all day other than some snacks when I got home. Felt it on the ride, especially after running. Managed to have an okay time, even though it felt like the ground was pulling every ounce of energy from every pedal stroke. Looks like a good deal of rain this week and next week I will be away at my brother-in-law's bachelor party.

Night: AIS, PT, and light core.

Lunch: 8.3 miles, averaged 10:04. HR 131.

PM: 5 miles, averaged 10:11. HR 132.

PM: 5 miles, averaged 9:23. HR 134.

Warmed up for workout, but I abandoned it. Did not feel great. A rough day. I was going to jog out some mileage, but just headed home. It's a very easy workout, but I just couldn't bring myself to do it. I will give it a shot tomorrow.

PM: 51.2-mile ride. HR 151.

Averaged 17MPH w/ 2000 feet of climbing. Not too bad.

+ 4 miles w/ Megan after I got home. Averaged 9:59. HR 155.

There was a break in the rain and I was grumpy this morning and didn't feel like running. I figured I would get a ride in and my mood brightened.

Roads were fast in places with only a few chunky sections. I did go on one road that wasn't much more than a camp road and it was muddy sand and rutted, so I had to do a little cyclocross maneuvering through there. I had a few granola bars this morning, but only electrolytes on the ride and I had a heavy protein bar and small bag of chips after. I went running with Megan once I got home. My legs were like lead and my HR was still up. Good run though.

Noon: 8.3 miles, averaged 10:13. HR 137.

PM: 4 miles on the treadmill.

Did some strides and then a re-introductory hill blast session. 4 x 8" Hill Blasts

Did captain's chair and pushups after.

My brother-in-law's bachelor party is this weekend, so I figured I would do these today and combine my long run and skipped Tuesday workout tomorrow before leaving. These have been on the schedule for weeks and I keep skipping them. I will be working back up to 8 x 8" and eventually 40-50m "slopes," or longer hill blasts with a slightly different purpose that I have now forgot.

No Thursday night ride this week. Heavy rain and potential for Thunderstorms. The way the season started out I thought we would be in the full swing of thing, but we have had a lot of rain.

Lunch/PM: 15 miles, averaged 8:59. HR 150.

Stridlek Workout: 3 (6 x 45” w/ Equal Jog Back). 5’ Jog Between Sets 

Did a long warmup to get miles in. Felt decent. Got moving toward the end. Hopefully the beginning of getting my speed back.

Drove to Port Clinton Ohio to take the ferry to Put-in-Bay for a bachelor party. It’s weirdly coastal without the ocean smell I’m used to.

Off.

Went out for my brother-in-law's bachelor party. We started in pretty early, so I took two naps throughout the day. Lots of flooding from Lake Erie.

PM: 10.3 miles, averaged 9:57. HR 135.

Wasn't sure I was going to make it out as I was feeling super rough, but the cold air did me some good. That was quite a weekend. Back to more consistency this week. Hoping it stops raining at some point. We have had plenty.

Lunch/PM: 8.3 miles, averaged 8:57. HR 146. Did some strides and felt very good.

Had lunch and read for a bit, went to the gym and did some weights, then went out again with Megan.

Pec Flys 4 x 15 @ 45#; Chest Press 4 x 15 @ 45#; Pull Downs 4 x 15 @ 45#; Rows 4 x 15 @ 45#; Shoulder Press 3 x 12 @ 25 #. Captain’s chair after.

PM: 4 miles, averaged 10:07. HR 134.

Lunch/PM: 13.2 miles, averaged 8:25. HR 165.

Stridlek Workout: 2 (10 x 50" w/ Jog Back) 5' Jog Between Sets

Nice weather today. Warmer and dry, but the pollen was high. I felt quite fast (relatively speaking), starting in the 5:30s and running most in the 5:20s and 5:teens with some around 5' flat and the last one at sub-5. The recovery is long (just under 2'), but I was happy with my turnover and how much faster I was than last week on the 45" intervals. Building up from here.

3.2 up/2.6 down

PM: Off. Didn't get the workout in early enough to allow for proper recovery time.

Lunch/PM: 8.3 miles, averaged 10:29. HR 144.

Warmer and nice. Heavy pollen though. Like running with a mouth full of sawdust.

PM: 4.4 miles, averaged 10:42. HR 141.

Night: AIS and pushups

Lunch: 9 miles.

6 x 8" Hill Blast w/ 3' Walkabout Recovery

Did drills and strides before. Shed my shirt and used it for a starting marker for the blasts. Some guy on a bike was interested in it and was looking like he was going to take it. I told him it was mine. Probably should have just let him have it. I can't remember when I last did these outside. They are as beneficial as strides, maybe even more. They aren't hard, but they take a lot of time between doing the drills and strides and the walking recoveries.

4.5 up/4.5 down.

PM: 37.2-mile ride. HR 157.

Thursday Night Ride. Beautiful evening. 70-75 w/ a little bit of wind. Set a few solid PRs on some segments. Harder effort overall, but felt decent. This is approximately 50-mile race effort over slightly hilly gravel I would say. We were 19MPH around half way but slowed up for some folks and some of the gravel was pretty loose on the second half, so I finished just under 18MPH. Fun ride. Looking forward to more consistency with this ride, as it has been spotty with the weather.

Lunch: 8.3 miles, averaged 9:16. HR 141.

PM: 4 miles w/ Megan. HR 130.

AM/Lunch: 10.2 miles, averaged 8:36. HR 143.

Did a couple strides and a third of a mile pickup. Didn’t get up early enough to fit in my long run. Headed to Toledo for a wedding.

PM: 15.3 miles, averaged 8:58. HR 149.

We had a good time at the wedding last night (one of Megan's cousins). We got back from Toledo at a decent time. It was pouring and thunderstorming, so I wasn't sure about running, but I got a window and then got poured on, which was fine as it was around 70 degrees. Rain let up here and there, I ran to River Bends and ran up and down a 1/3 mile hill to try to get some elevation gain. Enjoyed the run.

A solid week. A little more discipline next week going to bed earlier rather than 2 or 2:30AM. Need to cut the booze calories as well.

Night: AIS and PT

Lunch: 8.3 miles, averaged 10:44. HR 121.

PM: 4 miles w/ Megan, averaged 10:24. HR 123.

Was finally able to keep sub-130 HR for recovery for the first time in months. A cool and moody sort of weather day.

Lunch/PM: 15.2 miles, averaged 8:34. HR 158.

2 (10 x 1' w/ Equal Jog Back) 5' Jog Between Sets

I didn't feel as snappy as last week, but I did my long run on Sunday this week rather than Saturday. Weather was pretty ideal for a workout this time of year. Paces were around 5:25 down to 5:00. Jogs got a lot slower as I progressed. Felt it more than I wanted to with the longer recovery, but the wheels are spinning.

4 up/2.7 down

Lunch: 8.3 miles, averaged 10:47. HR 129.

PM: 5.2 miles, averaged 10:53. HR 133.

Lunch: 9 miles w/ drills, strides, and hill blasts.

6 x 8" Hill Blasts

PM: 47.3-mile ride. HR 158.

Thursday Night Dirt w/ some bonus miles. Started from a different venue to test it. We met up with others from the typical starting point. A little warm. We hit some segments hard and regrouped. I was going to try A group but I dropped my chain and that was it. Had an excellent burger after. I burned almost 4000 calories from exercise today. Hopefully knock my weight back down. Good ride and fun times after.

Noon/PM: 15.2 miles, averaged 9:33. HR 143.

Thunderstorms tomorrow and I didn’t want to do my long run Sunday. Was very tired but I got through and enjoyed it. Cooler and overcast made for comfortable weather.

Night: AIS, PT, and pushups

Noon: 8.5 miles, averaged 10:22. HR 144.

PM: 5.2 miles, averaged 10:11. HR 138.

Nice and warm. Felt good though. Tough to keep the HR low though

Megan’s birthday today. We drove through some towns to get a sense of the area. I was familiar with a few of them from cycling. We agreed on the areas we liked. I was surprised I knew my way around Oxford as I had only been once. I showed her how quickly it goes to dirt roads and horse farms.

We had a nice dinner at a Brazilian steak house. Food was good, experience was odd (but good).

AM/Lunch: 6.3 miles, averaged 10:15. HR 130.

PM: 4 miles on the treadmill. HR 133.

Weights after:

Tri Press 3 x 15 @ 40#; Bicep curls 3 x 15 @ 40#; Shoulder Press 3 x 15 @ 25#; Rows 3 x 15 @ 40#

I was going to do a long ride, but it rained thoughout most of the day. Was going to just do 6 in the morning but felt a bit anxious and felt better after.

PM: 63-mile ride. HR 150.

Decided to take the day off from running to get a long ride in. Perfect weather. Hit some new roads and the Polly Ann Trail for a while. Probably need to start taking in more than electrolytes and water on rides 3+ hours. I felt okay, but I had a pb&j at lunch and that was it until after the ride. I took off from home to save time. It worked out fine. I really enjoyed this one. 

AM/Lunch: 8.6 miles, averaged 9:37. HR 141.

Finished Tom Wolfe’s Bonfire of the Vanities last night. Starting I am Charlotte Simmons today. Right around a year ago that he died.

PM: 4.4 miles, averaged 9:58. HR 134.

Night: AIS, PT, light core, and pushups

AM/Lunch: 11.3 miles, averaged 8:24. HR 153.

20 x 1’ On/Off

Cool but slightly humid. I didn’t want to get burned so I started somewhat conservatively. Just under 6’ pace then 5:40ish and the later ones in the 5:30s and 5:20s. I was really jogging the recoveries by the end. Need to get this extra 7 lbs back off.

3 up/3 down.

PM: 4.2 miles, averaged 11:02. HR 123.

AM/Lunch: 8 miles, averaged 11:13. HR 121.

First mile in 11:46! Took it very very slow.

PM: 32.6-mile ride. HR 145.

Thursday Night Dirt. Weather cleared out nicely for us. Somewhat shorter route, but that was okay. Good ride and good time.

AM/Lunch: 8.3 miles, averaged 8:18. HR 150-155?

HR data dropped a bit last 3 miles. Great weather.

PM: 5.3 miles, averaged 10:09. HR 136.

Perfect weather. 

Day off.

Megan was out of town and I just sat on the couch and read. It was pretty great.

PM: 16 miles, averaged 9:01. HR 158.

New route test. Weather was ideal, but I struggled the whole time. I bonked really bad in the last few miles. It was quite painful. Like a marathon blowup bonk. I think I was just really dehydrated and the pollen was rough.

The route worked fairly well. I think I’ll throw it in here and there.

Night: AIS, PT, and light core

AM/Lunch: 8.4 miles, averaged 11:17. HR 130.

Very slow. 12:02 first mile. Weather very comfortable, sunny and almost cool, but the pollen is high. Probably why even that slow my HR wouldn’t stay under 130.

PM: 5.2 miles, averaged 10:40. HR 131.

Beautiful out.

Lunch/PM: 11 miles, averaged 9:07. HR 156.

Stridlek Workout: 3 (6 x 40") w/ Equal Jog Back and 5' Jog Between Sets

Change of workout the last minute from 15 x 2', which I wouldn't have made it through. Pollen was rough. Nice weather though. Quite seasonable. Taking a step back and building off this. Determined my aerobic base is pretty much gone, so the harder workouts will wait. That's just fine with me.

PM: 4 miles w/ Megan, no watch.

Great weather again.