Of Mice and Marathons

Cow Pie Classic (Long Haul)

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Location:

Lake Orion,MI,

Member Since:

Dec 28, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs

16:52 Phillies Charities 5k (2016)

35:52 Beach to Beacon 10k (2015)

58:10 Broad Street 10 Mile (2016)

1:16:02 Philadelphia Rock and Roll Half Marathon (2015)

2:46:54 Philadelphia Marathon (2015)

Personal:

I live in Michigan with my wife, Megan, and our boys, Charlie and Sawyer. I started running in September 2010.

(Please note that Strava links might contain blog inappropriate langauge)

 

Favorite Blogs:

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Miles:This week: 18.90 Month: 205.60 Year: 915.20
Miles With Megan Lifetime Miles: 613.75
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 189.95
Saucony Kinvara 5 Viziglow Lifetime Miles: 530.45
Kinvara 10 Lifetime Miles: 186.30
Kinvara 10 II Lifetime Miles: 137.80
Miles With The Boys Lifetime Miles: 99.90
Nike Zoom Streak LT4 Mr. Pinks Lifetime Miles: 21.60
Saucony ISO Freedom 3 Lifetime Miles: 638.45
Saucony ISO Freedom 3 #2 Lifetime Miles: 202.10
Altra Rivera Lifetime Miles: 337.95
Altra Rivera (Dark Blue) Lifetime Miles: 129.10
Saucony Kinvara 5 (2023 Vault Shoe) Lifetime Miles: 263.15
Saucony Kinvara 5 (2023 Vault Shoe II) Lifetime Miles: 261.80
Saucony Kinvara 13 Lifetime Miles: 259.80
Saucony Endorphin Pro Lifetime Miles: 270.00
Saucony Freedom 5 Lifetime Miles: 59.30
Saucony Kinvara 13 #2 Lifetime Miles: 69.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1391.600.0013.110.001404.71
Saucony ISO Freedom 3 Miles: 283.85Altra Rivera Miles: 271.95Saucony ISO Freedom 3 #2 Miles: 27.00Altra Rivera (Dark Blue) Miles: 110.80Saucony Kinvara 5 Viziglow Miles: 13.80Kinvara 10 Miles: 23.20Saucony Kinvara 5 (2023 Vault Shoe) Miles: 241.75Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 207.00Saucony Kinvara 13 Miles: 91.40Saucony Endorphin Pro Miles: 56.70
Weight: 191.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Didn't feel great. Anxious and really couldn't much, which almost never happens.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Really didn't eat much. Felt awful.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 90' on the trainer.

A good deal better today. Did 30' @ roughly tempo effort to blow out the crap. Zwift was messing up, but thankfully it ate my warmup and not my workout or cool down.

30' @ 252W (HR 167)

About 40' up and 20' down. 

I was going to run, but was nervous about my foot, which has felt completely normal.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 90' on the trainer. 203W. HR 150.

Felt decent today, but slept horribly. Couldn't fall asleep and then had crazy dreams and the cat was at the door and I didn't get much sleep down on the couch before the boys were up, but I got my coffee and got to work before they were fully ready to be up. Had a very productive day. 

50 and raining, so running would be fine, just overly cautious about my foot, which has still felt fine. Some anxiety during the day, but this feels like normal worry over normal things and that is managable and normal. Oakland starts tomorrow, but my classes are online. Lawrence Tech starts on Monday and I have a full section there this semester, so it is going to be extremely challanging, but I have better materials and a better sense of the course. It is similar to courses I have taught in the past.

Weight: 194.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch/PM: 60' on the trainer. 196W. HR 146.

Oakland's classes started today.

Weight: 194.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

PM: 6.4 miles, averaged 10:11. HR 150.

It got pretty dark and I didn't have a headlamp. Not sure if my old one works or where it is, so I ordered a new one. Might have to run in the early mornings or later in the evenings this semester. Still not quite sure. Working out the schedule, which takes about 2-3 weeks at least. 

Feeling a bit anxious. I think it is about my in-person class. Not sure why it is so intense as I didn't feel that way about teaching in person last semester.

Not sure if I ran in my Altras this day or not. I think the first day was Sunday.

Saucony ISO Freedom 3 Miles: 6.40
Weight: 195.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 90' on the trainer. 237W. HR 160.

4 x 10' @ 95% w/ 4' Recoveries 

Did an impromptu workout to try to burn off some anxiety. It felt good and not too hard but hard enough. I was thankful for that.

Interval 1: 289W @ 171 BPM

Interval 2: 288W @ 172 BPM

Interval 3: 287W @ 173 BPM

Interval 4: 286W @ 174 BPM

I got most of my work ready for the week so that I am not too anxious when we visit Megan's parents to do the boys Christmas gifts from them.

 

Weight: 192.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

AM: 3.4 miles, averaged 10:24. HR 141.

Betwee recovery and easy. Wanted to get something short in before travel. I tested a new pair of Altras. I like them so far.

Altra Rivera Miles: 3.40
Weight: 193.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer. 193W. HR 137.

First day of the semester at Lawrence Tech. Did not have a great start, but it likely wasn't as bad as I thought it as. 

Weight: 193.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 90' on the trainer. 209W. HR 151.

Got a decent amount of work done throughout the day. The boys went to their friend's. Felt much better today. Feeling like I am getting more settled, which balances me. Weight has dropped a bit, but I would rather that not come from being anxious and not having much of an appetite until later in the day.

Weight: 193.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 6.5 miles, averaged 9:58. HR 147.

Ran before class. Not sure I have run at 7:00 since early 2019 maybe? Put me in a good frame of mind for the rest of the day. I think Mondays and Wednesdays I am going to need to get a run or a trainer ride in before class, then if time allows in the afternoon something else or just keep working. Feeling much better today than the last 10-12 days for sure. 

Altra Rivera Miles: 6.50
Weight: 193.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Lunch: 6.7 miles, averaged 9:41. HR 152.

Ran before individual meetings after putting the boys down for their naps. Felt pretty good. Settling into the semester quite well.

Saucony ISO Freedom 3 Miles: 6.70
Weight: 194.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 6.5 miles, averaged 9:58. HR 148.

Definitely felt more like January though not bad at all. Temps have been above normal and almost no snow. Great Janaury for running I suppose.

PM: 85' on the trainer. 234W. HR 158.

70' tempo effort w/ 10' up + 5' down

Felt quite strong. Tried not to press too hard. Did this in resistance mode to mix things up. Megan ran. Boys were at their friends for a bit.

Altra Rivera Miles: 6.50
Weight: 192.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch/PM: 120' on the trainer. 215W. HR 145.

Somewhat hilly route to keep things interesting. Found out last night/afternoon that I got a summer class at Oakland, which was a total suprise, but it could not be better news. It means a decent chunk of money and means I can legitmately just take vacation from May to early July. 

We went to an Oakland basketball game with the boys. It was fun. They stood and danced and watched and the Pistons half time peformers did a bunch of trampoline dunks during the halftime of the game. Good stuff.

Weight: 194.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

AM: 6.7 miles, averaged 9:44. HR 145.

Solid week of training getting back into routine. A bit over 10 hours. Just under 6 hours of riding and a bit over 4 hours of running. Next week will add a set of strides and move one run back up to 80'.

Altra Rivera Miles: 6.70
Weight: 194.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

AM: 120' on the trainer. 206W. HR 136. 

100' of it was a progression w/ 20' @ tempo (10' progressions) and 10' @ sweet spot

PM: 6.8 miles, averaged 9:35. HR 148.

A little indulgent for MLK Day, but Megan went to campus because one of her students won a Keeper of the Dream Award, so I stayed with the boys.

Saucony ISO Freedom 3 Miles: 6.80
Weight: 196.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 90' on the trainer. 216W. HR 154.

5 x 10' (4') Recovery 

288W (164BPM), 286W (170BPM), 285W (173BPM), 283W (175BPM) 286W (178BPM)

Did these in resistance mode. Pretty challenging on the last interval. Settling into the semester and feeling quite good. 

Weight: 193.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

AM: 5.8 miles, averaged 11:14. HR 131.

Recovery run before class. Felt good. Legs felt okay, but I figured it best to run at recovery effort so that I could absorb the bike workout and practice recovery run effort for when running workouts pick back up.

Saucony ISO Freedom 3 Miles: 5.80
Weight: 191.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer. 196W. HR 137.

Put in a good amount of work throughout the day and watching the boys in the morning still allowed me to work a good deal, so I ended up riding longer than originally planned. Trying to stay ahead of the work as we have two trips planned this semester. 

Weight: 193.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

AM: 7.7 miles, averaged 10:22. HR 10:22.

This is my long run. 80'. Kept it quite easy. Effort was definitely all-day pace, which is fine, especially given the training volume this week. Likely will be back up to 90' for the long run next week. Looking forward to working back up to around 2 hours. Got this in before meetings, which was good. Boys didn't go to their friends, so no seconday workout on the trainer, but I had a good afternoon with them.

Altra Rivera Miles: 7.70
Weight: 193.30
Comments
From jtshad on Sun, Jan 22, 2023 at 07:32:48 from 75.174.31.179

Great job, finding life balance with all that is on your plate is hard. Keep up the good work (in life, not exercise).

From Jason D on Sun, Jan 22, 2023 at 08:04:38 from 73.161.42.48

Thanks, Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch: 180' on the trainer. 230W. HR 153. 

4 x 30' @ Progressive Tempo w/ 5' Recoveries 

Decided I wanted something longer, but I didn't want to just spin moderately for three hours, so this is what I did. It was quite hard and although I have done a decent number of 2-hour rides recently, I have gone much over 2 hours or so since probably November I would imagine when I was still outside. Last interval had me working a bit, but I was unfueled and this was a big workout for January, but I am trying like crazy to get my weight back down.

243W (151 BPM), 249W (157 BPM), 258W (165 BPM), 267W (174 BPM)

Weight: 193.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.000.000.004.10

PM: 4.1 miles on the treadmill. HR 135. 

Tried the treadmill and it wasn't working right after 44 minutes. I kind of knew it wasn't. Put in another service call, which won't be answered. Almost ordered an entry level Precor but then thought that was pretty reckless. I know the issue, but don't think I can get anyone to resolve it.

Altra Rivera Miles: 4.10
Weight: 192.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

AM: 6.2 miles, averaged 10:29. HR 133. Did some strides.

5 x 20" strides

Roads were a little slippery from a light glazing of snow, bit not too bad. Found a place to do some strides. I am unsure if I have done a full set of formal strides since we moved. Probably I have, but now they are scheduled weekly.

Saucony ISO Freedom 3 #2 Miles: 6.20
Weight: 195.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: ~100' on the trainer.

Zwift Race 

Had a few workout ideas planned and thought of doing a steady group ride, but then decided to do a race as it has been some time. I did a race on my birthday last year as well (today was . I ended up missing the start of my picked race, but then jumped into another one that was shorter. I got crushed, but put in a good effort to start and when the gap opened it just increased. I tried to coast a little bit more to save some of my legs, but I am unsure how successful I was at this.

24' @ 295W (175 BPM)

15' up, 24' race, 60' easy down

Weight: 194.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles, averaged 10:50. HR 129.

A fair amount of snow, scheduled for 6-8 inches, which is a big deal in these parts. I ended up making the executive decision to cancel my in-person class. 

Night: 60' on the trainer. 109W. HR 96.

Moved the trainer setup around a bit to give the basement a little more room and to work on the setup for a new TV. I never really got the old one setup quite right as I had it mounted way too high with my old trainer. Should have dialed in the setup before as I have spent probably 300+ hours (at least) on the new smart trainer since December 2021.

Saucony ISO Freedom 3 #2 Miles: 6.20
Weight: 191.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

PM: 8.8 miles, averaged 10:13. HR 137.

90' long run. Safety paths were a mess around the school and near our subdivision. They were clear on the opposite side of the road. Go figure. Neighborhoods were slushy and hard packed in places. 

Tried to get a secondary session after dinner, but I ended up messing up a circuit in the basement trying to mount a new TV. Lost my mind for a bit. I'm out of practice with hands on stuff. The next morning I figured out I just trip reset switch on the outlet in nearest the panel. I had already tried to reset the breaker, which doesn't do anything. Ended up cancelling the electrician appointment. That would have been an easy, but expensive fix. I'll figure all this housing crap at some point. 

Saucony ISO Freedom 3 #2 Miles: 8.80
Weight: 193.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 60' on the trainer. 216W. HR 142.

Cramped for time as I wanted 90', but I was cleaning the basement to prep for the electrician when I found the reset switch in the corner. Used TrainerRoad AI to detect new FTP of 306, but I forgot to change it in Zwift. Will likely keep both programs running for 1 more month to see what I can get for an increase. 

More snow coming tomorrow. 

Weight: 191.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch: 180' on the trainer. 232W. HR 153.

Big Workout

2 x 15' @ Tempo (5'), 6 x 8' @ Sweet Spot (2'), 2 x 15' Tempo (5')

244W (150 BPM), 258W (158 BPM); 271W (161 BPM), 280W (166 BPM), 279W (168 BPM), 284W (170 BPM), 283W (170 BPM),  282 (171 BPM); 242 (161 BPM), 249W (165 BPM)

This one was tough. Didn't really transition into these last two 3 hour rides very well, but I had a lot of 2 hour rides. Mixed in some quality to keep things interesting. My leg muscles were pretty dead by the end. I will likely just do endurance for 180' the next two weeks to absorb some of these bigger weekend workouts.

My long run will likely feature some quality this next week, so I will need to change up my schedule. As the running picks up, I think I want to still try to get a 3 hour ride and anything I can fit in after dinner and then when spring comes get back outside. I would like a shorter interval or tempo session, but once midweek running workouts come back, it will be too much to fit into one week. 3 quality sessions between running and riding is plenty, and likely too much. We shall see and adapt accordingly. 

Weight: 192.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

AM: 5.8 miles, averaged 11:20. HR 128.

Got a light dusting of snow, which made things even more slippery. Managed to stay up for the most part, until some guy decided he wanted to walk on the wrong side of the path, then I kicked an ice block and rolled. Kept going. Much easier than crashing a bike at 25-30 MPH and breaking an elbow.

Saucony ISO Freedom 3 #2 Miles: 5.80
Weight: 192.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles, averaged 10:46. HR 132.

Roads were covered. The slight hill on the neighborhood loop was like running in sand. I think this was the day I broke out my Katoola nanospikes. Screw shoes weren't cutting it.

Altra Rivera Miles: 6.00
Weight: 192.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Lunch: 7 miles, averaged 9:23. HR 145.

65' w/ 20' steady. 8' pace @ 163 BPM. It was quite slippery. Out and back on the safety paths. Worked out. 

PM: 90' on the trainer. 15' @ 204W. HR 127. 75' @ 231W. HR 157.

Second workout of the day. 6 x 5' @ ~105% w/ 3' recoveries. Boys when to their friends so I got some work in and then jumped on the trainer. Averaged 315.8 W/170.6 BPM, goal was around 320-325, but that was pushing it. 

Altra Rivera Miles: 7.70
Weight: 195.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.000.005.90

AM: 5.9 miles, averaged 11:05. HR 129.

Recovery. Roads and paths still covered.

Night: 60' on the trainer. 112W. HR 94.

More recovery. Much easier to ride after dinner than run.

Altra Rivera Miles: 5.90
Weight: 190.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 100' on the trainer. 236W. HR 148.

90' tempo 5' up/5' down

Around 245-250W for the tempo @ ~149 BPM, which I was pretty happy with. Didn't measure the actual 90' interval but have a good idea based on segments and the HR lap from my Polar. Felt really strong and my HR stayed quite low.

Weight: 191.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 100' on the trainer. 179W. HR 120.

Took it easy, kept the HR low. Didn't quite get my planned two hours, but this was just fine. Boys went to their friends. I took care of a few light domestic things, such as returning bottles and setting some mouse traps in the attics.

I feel like my fitness has increased a good deal over the last month. Running is coming along slowly, but I am enjoying it and that is all I care about.

Weight: 192.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 180' on the trainer. 230W. HR 146.

Strong ride. Did "The Pretzel" in Watopia. Very hilly. Did the route in 2:28 and then just did some other parts of the world to get 3 hours. 

I've been rewatching the Walking Dead. The early seasons were great.

Weight: 193.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.000.000.009.80

AM: 9.8 miles, averaged 9:12. HR 145.

30' easy, 30' steady, 30' easy

7:49 pace @ 162 BPM. Slow progress. Hit two miles around 7:30 pace toward the end, but it had a little downhill. This week the workouts will extend the steady portions out. It's actually a nice little effort to run by as I don't concern myself with pace and it isn't too hard. 

Altra Rivera Miles: 9.80
Weight: 191.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

AM: 6.1 miles, averaged 10:35. HR 124.

Recovery. HR seemed somewhat low and did have a few drops, but it generally does. Maybe it was just not having to run over completely covered surfaces. 

Saucony ISO Freedom 3 Miles: 6.10
Weight: 193.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer. 222W. HR 141.

6 x 10' @ 90-95% (4')

Good workout. 288W @ 157 avg HR. HR stayed quite low and I exceeded targets as the workout went on: 272/275 (148 BPM), 278/275 (153 BPM), 289/285 (156 BPM), 287/285 (161BPM), 300/290 (162 BPM), 305/290 (165 BPM)

Weight: 192.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

AM: 6.1 miles, averaged 10:40. HR 125.

Recovery. Legs felt solid. Just kept it slow and the HR down. Pace has dropped for these recovery runs considerably and I have no issues keeping my HR in the 120s. Snow has mostly melted except for where it refroze from slush. I have some steadier minutes this week, so looking forward to safer ground. 

Saucony ISO Freedom 3 Miles: 6.10
Weight: 192.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: ~120' on the trainer. 

14' WU (146W, HR 102), 60' w/ 40' group ride (214W, HR 142), 20' race (295W, HR 169), 26' CD (128W, HR 125)

Decided to do a group ride, which I thought was going to be a straight steady effort, but the pace yo-yoed and we did some sprints, which was actually fun. Just wasn't what I was planning on. Saw that there was a race on the new Scotland course, so I jumped into that. Good effort.

Weight: 192.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

AM: 8.4 miles, averaged 8:54. HR 147.

20' easy, 20' steady, 5' jog, 10' steady, 20' easy

7:39 (162) for 20' and 7:20 (166) for 10'

PM: 60' on the trainer. 111W. HR 94.

Altra Rivera Miles: 8.40
Weight: 191.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 120' on the trainer. 190W. HR 127.

Planned on three hours, but got kinda bored and wanted to see the boys before their nap.

We had friends come stay. Their little boy was boy in March of 2020, so a few months older than the boys, but they are about his size.

Weight: 190.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

PM: 11.5 miles, averaged 8:41. HR 152.

100' w/ 40' steady

30' up, 40' steady, 30' down. Made the mistake of eating leftover Detroit style pizza for lunch. Got through the workout okay, but struggled the rest of the day with GI distress and cramping. 

Started out on the Polly Ann, but it was pretty sloppy, so I headed to the tempo loop. Effort was maybe a bit higher than "steady," maybe more in line with aerobic builder efforts of old.  Did 5.35 miles in 40', so 7:29 pace w/ HR @ 168, which is probably the upper end to average for a marathon, though I have never worn a HRM during a marathon. Slow, but steady progress. I need to remind myself I had two+ years of very low mileage and I am only running 25-30 miles a week. Things should snowball from here. 

Next week the midweek has an additional 5' and the long run has an additional 10, so working up to just under 2 hours with 50' steady. Workouts right now are simple and straightforward, which works for me.

Altra Rivera Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

AM: 5.8 miles, averaged 11:08. HR 122.

Recovery. Did not want to get up, but I got it in. A bit lighter in the morning on my earlier runs. Pleased I have been motivated overall to get up earlier when I don't need to. 

Night: 60' on the trainer. 109W. HR 89.

Saucony ISO Freedom 3 Miles: 5.80
Weight: 193.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 2 hours 10' ride. 182W HR 133.

Got outside on the Crux for the first time since fall and the first outdoor ride in 3 months. Layered perfectly and rolled the dice on some of the dirt roads. They were in excellent shape and only slightly soft in a place or two and only a few very pot holed sections, otherwise absolutely fantastic. Average speed was 16, with HR fairly low. 

Weight: 193.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

AM: 8.3 miles, averaged 8:25. HR 155.

20' steady, 5' jog, 15' steady

7:34 (167); 7:12 (171)

Felt decent. It was fiarly humid and around 50 with a solid wind out of th south west. Pace is dropping. 

Headed to Chicago tomorrow with Megan and the boys for Megan's conference.

Altra Rivera Miles: 8.30
Weight: 191.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

AM: 5.8 miles, averaged 11:18. HR 124.

Drove to Chicago. We got caught in the freezing rain and other crap. Very scary for a while. Over a dozen cars spun out and off the road. It cleared up as we moved along thankfully. I had told Megan we needed to stop and stay at a hotel on the way because it was too dangerous, but we got into a place where it was more rain, so we made it.

Saucony ISO Freedom 3 Miles: 5.80
Weight: 190.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

A slight cold. We took the boys to the aquarium. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Took the boys swimming at the hotel pool. They did quite well.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Was scheduled to do 1:50 with 50' steady, but I didn't feel like doing it with a cold because that doesn't work well for me these days. Took another day. Think it has been since the first of the year that I took any day off, so I was due. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

AM: 6.4 miles, averaged 10:08. HR 134.

Still have some very minor cold symptoms, but I was done taking days off. Headed to Florida to see my parents who have been staying in AirB&Bs since the first of the year. The boys' first plane ride, which should be interesting.

Saucony ISO Freedom 3 Miles: 6.40
Weight: 191.80
Comments
From jtshad on Tue, Feb 21, 2023 at 08:46:25 from 141.221.191.222

Travel safely and have fun in the warmth and sunshine!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 90' on the trainer. 220W. HR 148.

5 x 10' w/ 3' Recoveries

282 (154), 294 (162), 299 (169), 292 (171), 294 (172)

Decided to get a workout in even with a minor cold still. We ended up going to Megan's Uncle's early to leave for Florida as we had some awful weather coming through. It was a good thing we did.

Weight: 193.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

We had a good dinner last night and got out the door at a decent hour to go to the local airport. Mostly rain, but it was very close to changing over. We got through the airport okay, but it was a bit stressful. We got into Punta Gorda around 1 or 2 in the afternoon. It was a good afternoon and evening around the pool. We stayed up late, which was very late for my brother. It was a bit crowded with 12 people in one small house.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Should have run, but with the boys and sort of post running career height if I don't want to run on vacation it is pretty easy to talk myself out of it. It would have been perfect to run with Megan, but I think she thought it would be too warm. 

This was the day we went to Robert's house, had lunch, and swam in the pool. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

We went to the beach. The destruction along the coast was very unsettling. There was a blown out concrete structure (looked like a garage), but I looked up and there was part of surf shop with mannequins up on the second floor. Boats were blown into the trees along the road there. 

Red tide was in the area, which everyone thought was not at this beach, but the dry cough confirmed it. Sawyer started to complain about his eyes, which we thought was just him being tired, but then I was near the water with Charlie I had to quickly get him back to Megan because it felt like I had been pepper sprayed. We left and my eyes burned the whole way home. It was awful. Sawyer and I were the only ones affected it seemed. 

We watched the Breakfast Club with my siblings and Mom at night. My dad has been collecting DVDs at flea markets and that was one of the ones he picked up. Pretty memorable night. 

The boys were wiped out. This might have been the morning Charlie slept through the morning like a teenager and took a looong nap in the afternoon in one of the regualr beds.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

We went to the zoo, which was a lot of fun. I think the boys had a little trouble enjoying it as they were so exhausted. Josh and my niece and nephew left. Started to get a little sad because I knew Katie and Delia would be leaving early in the morning and it would be just us and Mom and Dad, who has been really good but in all the activity in the house I haven't really thought much about. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

We hung out in the morning and went to a beach where dad loves to spend time in his walker chair with a net collecting shells. We took the kids to a playground after. It was quite crowded. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

We hung out for a bit in the morning and then went to the airport. We got into Toledo around 8 or so. Chas picked us up at Toledo Airport. We drove home and got in around 10. Pretty tired. The boys were alseep of course, so we just put them right into their cribs.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer. 159W. HR 129.

HR up a bit as expected. Maybe some slight lingering congestion from previous cold or something new. Decompressing from visiting parents and getting back into the swing of things. We had a really good visit. A memorable trip for sure. 

Weight: 194.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

AM: 6.2 miles before class, averaged 10:32. HR 140.

Felt a little sluggish and like there was some congestion I couldn't clear. Had an observation that I was nervous about and I hadn't see students in two classes, so it was weird, but the class went well overall. 

PM: 60' on the trainer. 216W. HR 152. 

Megan decided not to run, so I jumped on the trainer. Effort felt too high, but I just kept up with the programed workout. Tried clearing the crap out, but it felt stuck. Felt better overall, but felt a little foggy grading at night. And then  . . . 

Altra Rivera Miles: 6.20
Weight: 194.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Started to feel not great in the morning and got very tired. I layed on the couch while watching the boys. Charlie buried me with some toys. I started to feel slight chills and fever. Exactly how I felt after the second COVID shot and the booster. Took a test just before lunch. Positive. Well, so marks Jason's almost three year streak with the MO$*EDHDJ FEHDND virus. I had a good run. Felt pretty rough throughout the day. Slept through the early afternoon I think. Then from when the boys went down to late evening. Stayed up for just a bit with Megan and then went back to bed until maybe 10 or so the next day. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Felt pretty crappy but better. Slept a fair amount. Ended up watching a little Netflix with Megan. I've been masking during the day and keeping some distance, but overall nothing too different from normal other than not sleeping in the same room. Boys are fine. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Better but still cruddy. Did some shoveling because we got 8-10 inches of snow. I threw snowballs at the window at the boys to make sure I could see them and they weren't killing each other. They really giggled, which I haven't heard in quite a few days. We made a snowman with the boys, which lightened my spirits a good deal. Felt a bit better. Tried to do some work, but it was hard with the brain fog. Had some wine and watched Netflix with Megan. Finished Dead to Me.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Slept from 12:15 or so until 10. Felt a good bit better, but still quite tired. Hard to tell if it is the virus or from travel or both. Fever has been down since Thursday or Friday, which only peaked around 99.6. Ready to be done with this though so I can exercise and get caught up on the backlog of work. Thankful it hit when it did, as it could have canceled travel plans or made vacation absolutely miserable. Thankful to Megan for reminding me of this perspective.

On break from LTU this week, so I don't have to commute anywhere. I am on COVID house arrest until Tuesday anyway. Going to do the COVID restart protocol for exercise when I am feeling mostly 100%. I was advised to do a 30' walk, but think I will do the trainer as it will be easier to guage the effort for the basis of comparison. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Feeling okay. Just tired. Really want to get some light exercise, but trying to stick with the return protocol. This is one week from my likley exposure.

Weight: 190.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

End of 5-day isolation period. Went out to the grocery stores. I felt much better. Having been feeling agitated and not sure what to do with myself even among lots of work. It's likely cabin fever, as I felt a good deal better after being out and about. 

Really wanted a very light spin on the trainer, but told myself to wait. Moved some crap around in the basement and really got nowhere.

Weight: 190.40
Comments
From Tom K on Wed, Mar 08, 2023 at 14:41:03 from 50.201.134.62

Sorry about the illness, when you got home from Florida. More so than being sick, the wasted time in quarantine part of the equation is what drove me nuts. I sympathize, man. The kids are only that size for so long. It stinks to miss even a little bit of that.

You know, Punta Gorda Airport isn't that far from me. Were you in Fort Myers Beach? Is anything left there?

From Jason D on Wed, Mar 08, 2023 at 22:26:25 from 73.161.42.48

Tom: I was still around the kids, just had a mask on, which I don't know if it did anything. But yeah, it is quite a time for a parent.

I was thinking when we were down there It wasn't far from you, which I didn't realize that area was so far south (Megan and I had travelled there for breaks and stuff so I have been in the area around Doc's Place). We did go to Fort Meyers beach, but we were actually in Cape Coral. For Meyers beach is still there, not sure how much was there before. Definitely some destruction.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. 

Doing my entries on March 23. I don't recall.

Weight: 190.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' outside. 170W. HR 137.

Decided I needed to get outside. I think I still tested positive either this day or maybe it was yesterday afternoon. Still a bit of brain fog and a little tired, but it could just be regular tired.

 

Weight: 192.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer. 133W. HR 112.

Felt decent. Just very easy intensity spinning. 

Weight: 191.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 60' on the trainer. 145W. HR 117.

Weight: 190.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 90' on the trainer. 133W. HR 125. 

Still don't feel 100%. Fine mostly, just still some slight brain fog and a little tired. Might just be recovering and stress.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. 

Tried to get up to run before class, but it just wasn't happening. I get off my rhythm running and it gets way off. Felt anxious to start the day and much better by the end.

Weight: 192.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer. 141W. HR 114.

Felt kind of down recently. Not crippling depression, just down. I assume this is a seasonal depression as it is not terrible and kind of feels like that, though it has been some time since I have experienced it. 

Weight: 195.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 60' on the trainer. 171W. HR 119.

Got up before class. HR seemed really solid, almost normal. Resting HR dropping okay at night. Mostly normal, maybe slightly above, but that could be fitness loss.

Weight: 196.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

PM: 3.4 miles, averaged 10:24. HR 142 + 60' on the trainer 133W. HR 127.

Felt awful on the run. Just mentally was not into it, felt just okay on the ride. First run since returning from Florida.

Saucony ISO Freedom 3 Miles: 3.40
Weight: 195.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 90' on the trainer. 153W. HR 130.

Mostly very easy but with some hard sprints. Hit some PR watts for peak and 5 second power. Felt some fatigue later in the day, just no energy. Not sure if it is still the virus kicking me or not. 

One of these days in here I took another COVID test and it was negative. The boys haven't been to their friend's as they have had COVID. 

Weight: 195.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

I don't recall what was going on, but I still felt some fatigue so I just took it off.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer. 204W. HR 149.

Power and HR a little more normal. Feeling pretty normal mentally and physically. Nice to get in a solid two hours.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer. 176W. HR 129.

Didn't feel like getting up before class to run, so I did this in the afternoon. Anxious in the morning, good in the afternoon. Definitely much better physically and mentally.

Weight: 193.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 2 hours on the fat bike. 170W. HR 152.

Decided to get outside. The Polly Ann was solid but a few muddy spots. The safety path portion was ice and snow so I took the rode. Decided not to go to Orion Oaks as I assumed it would be a swamp. The dirt roads were quite good for the winter we have had. Rough in a few places, but very dry overall. Chunky in places where they had recently graded. 

The boys went to their friends, which was much welcomed as they have been wild, aggressive, and very high energy. 

Weight: 195.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Lunch: 60' on the trainer. 182W. HR 132.

HR seemed a bit elevated. Resting HR higher than expected at night. 

PM: 3.5 miles, averaged 10:05. HR 145.

Much better than when I ran the other day. Broke in a new pair of Altras, even though I guess at 100 miles the other ones are still in their break in period. Felt good to get out and run. HR slightly elevated but not bad and likely due to fitness loss rather than anything else.

Altra Rivera (Dark Blue) Miles: 3.50
Weight: 194.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Lunch: 3.5 miles, averaged 10:13. HR 146.

PM: 90' on the trainer w/ 60' steady to hard.

~10' and ~20' down w/ 60' @ 280W @ 176 BPM

Group ride at what was much harder than it was billed. 3 watts per kilo is pretty hard for somewhat at my fitness and weight, but I figured I could do it and that the planned route would be around 60'. Felt strong through the first lap, but lost the group but you really don't notice drafting in a game; it's more a matter of having someone in front of you or to chase as it is in in-person racing. Just held steady to a bit more steady to pick up each lap. Came in just over 59' and figured there was no sense in not gettting a good 60' effort to get a sense of HR and power. Almost wish I would have pushed slightly harder earlier, but I wasn't sure if I would crack because other than a few 30" sprints I have done nothing harder in a month. 

Altra Rivera Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.150.000.000.003.15

AM: 3.1 miles, averaged 11:10. HR 134.

Went to get blood work done, but couldn't because of being a new patient, so now I have to make about three trips to get that done, get a form, fill something else signed, etc. 

Feels better to get the minimum time done for these runs as I build back up to wherever I was building back up to. Lost a lot of running fitness. Less noticable on the bike, however. I was surprised by yesterday's workout. 

Altra Rivera Miles: 3.15
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 60' on the trainer. 217W. HR 149. 

Was planning on 2-2.5 hours but just wasn't feeling like taking the rest of the morning after getting up late.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 2 hours 35' on the trainer. 200W. HR 144.

Did some of the sprints and set some peak and 5" personal bests.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer. 197W. HR 131.

The boys have been pretty challenging. Very physical and violent. They are going to preschool in the fall. I think we all need it.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

Lunch: 4.4 miles, averaged 10:09. HR 144.

Felt decent, like I am definitely back and ready to run.

PM: ~80' on the trainer. 

Zwift Race. 283W @ 175 BPM for 57:16

12' up/10' down

Altra Rivera (Dark Blue) Miles: 4.40
Weight: 196.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer. 96W. HR 96.

The boys have been quite challenging hitting each other and clocking each other over the head with heavy toys and so on.

Weight: 193.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 3 hours 31'. 173W. HR 147.

Thursday Night Dirt!

Notice went out last night, so I started getting everything ready. Knew the roads were in decent if a bit rough shape, so I knew it wouldn't be long. Had a good ride and chatted with some folks I haven't seen since summer when I was last out. Rode there and back as usual. Someone asked if I rode there, which is funny because I stopped driving to ride about this time three years ago.

Loop data: 16.3 MPH, 196W. HR 155.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. 

Just didn't get anything in. Needed to run before meetings, but cannot recall why I didn't. I have had a hard time getting motivated to run on run days when it is earlier in the morning (even if not that early).

Weight: 193.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch: 90' on the trainer. 239W. HR 158.

4 x 10' @ 95% w/ 4' Recoveries 

Megan took the boys to a library event. I should have been doing work, but I got this in. Needed it. Semester stress and anxiety slowly building. 

Did 294 watts for all of them in ERG mode with HR 169-174. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

PM: 4.4 miles, averaged 10:12. HR 139.

Kind of blah. Just not feeling the running once again. Need to get back to four runs a week and it will feel more like a habit. Just easier to ride some days when I don't get out earlier in the day and end up on the trainer at lunch or when the boys are napping.

Altra Rivera (Dark Blue) Miles: 4.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Blah. Turned off my alarm once again. Another zero. Will try to avoid too many of these for the month of April as the rest doesn't do much good.

I took the boys for a walk in the back field and on the subdivision trails. It rained a bit, but at this point they need to be outside and moving as much as possible. The house is somehow too small already. We saw a snake, which the boys enjoyed.

Weight: 196.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: ~105' on the trainer. 

Zwift Race. Same as last week. Faster with similar power and HR. 56:18' @ 281W. HR 175.

Tried to push the pace of the chase group, which really did nothing. I just wanted to put up a given set of numbers and although workouts can sometimes work that way races really don't. Stayed with the group I was with this time into the sprint. Beat some people but others beat me. Should probably race in the C category but I am too heavy for the power I am putting out, but I am not sure how strict the disqualification system is.

A good effort, just frustrated where I am at with both running and cycling fitness and overall weight. Can't seem to get it to move. 

Semester work is picking up and I am to the point in the semester where I have no idea how I am going to get it all done.  

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 90' on the trainer. 125W. HR 106. 

Recovery ride while the boys napped. 

Weight: 194.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Thursday Night Dirt - 3 hours 14'. 180W. HR 152.

Seem to be making it pretty consistently this year, which feels good. Trying to remember any particulars of the ride, but I am 2+ weeks behind on my entries.

Loop Data: 18.1 MPH, 204W. HR 159.

Weight: 195.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 94' on the trainer.

Zwift Race. 54:36. 276W. HR 166. The race had some uphills, but some fast downhills allowing be to catch back up. 

Weight: 195.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

PM: 7.6 miles, averaged 8:37. HR 155. 

Warm and windy. Kind of frustrated running. Just keep going back and forth wheather or not I want to run for training.

Altra Rivera Miles: 7.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch: 4 hours 16'. 191W. HR 142. 

Good ride to Fenton and back. 16.4 MPH over mostly dirt roads with some pavement. A few new miles. 

I think the boys had a good Easter. Yesterday we did the subdivision egg hunt, which was a lot of fun.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 60' on the trainer. 87W. HR 93.

I guess this was in the morning and not at lunch, but that seems wrong as I must have been teaching at that point.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

Lunch: 6.9 miles, averaged 9:27. HR 153. 

PM: ~80' on the trainer.

Zwift Race. Same one I have been doing a good bit on Tuesdays. 59:15. 266W. HR 167. A little more conservative racing, but premature on the sprint. Opps. Legs were tired from running at lunch.

Altra Rivera Miles: 6.90
Weight: 194.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 60' on the trainer. 165W. HR 123.

Mostly recovery with 2 Volcano Circuit hot laps. Probably could have done with all recovery.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Thursday Night Dirt - 3 hour 56'. 174W. HR 156. 

Warm out. People are doing Barry Roubaix, so attendance was light. I ended up riding with A group, which was spicy but not completely on fire. Small group. 

Loop data: 19.4 MPH. 221W. HR 171.

Boys turned two and a half today.

Weight: 196.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

PM: 6.6 miles, averaged 9:08. HR 160. 

Steady. Pretty warm. Tired. Ran out of energy. 

Altra Rivera Miles: 6.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch: 3 hours. 165W. HR 134. 

Out the Polly Ann to Casey and then through Oxford and Metamora. Roads were very slow in places, super fast in others. The Polly Ann had some muddy spots on the Lapeer County section, otherwise good. A very good easy ride. No pushing. 

Weight: 195.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer. 218W. HR 137.

Really started to notice an increase in fitness this week, particularly on this ride as the power was up and HR down.

Weight: 196.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 90' on the trainer. 216W. HR 135.

The boys took a slightly longer nap, so I got in a bit more time than usual.

Weight: 194.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: ~80' on the trainer. 

Zwift Race. 58:58 @ 282W. HR 170.

Tried to ride off the front of a chase group. Got caught in the last stretch. It was another idiot approach, but it was kinda fun trying to not get caught. Solid effort. Roughly the same power output as some of the earlier April efforts, but lower HR. I would like to see this race closing in around 300W at a lower racing weight, even with a higher HR. I think I can push around 177 BPM for this setup.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 60' on the trainer. 106W. HR 95.

Had more time as the boys were naping longer. Last night they didn't sleep super well as they were on their matresses for the first time on the floor because they started climbing out of their cribs. Need to assemble their toddler beds this weekend. Bought them a while ago. Just wasn't ready to have them in them until it was absolutely necessary. 

Weight: 194.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Thursday Night Dirt - 4 hours 19'. 195W. HR 155.

Weather was nowhere near the forcast. Still not bad. Rode A group. Felt good as we got going, but I had felt a little sluggish on my warmup there. I dropped a bottle on Gunn and people called it out, so I felt like I needed to be polite and go back and get it (I didn't want to). Bridging the gap back to A group was not something I wanted to try. I chased them for 4.5 miles and caught them. I am not sure if they were slowing, but I definitely was pushing. I think I was solidly over 300 watts. I wish I had hit the lap button for the data. Kept a solid pace with the group. Took a bad line in some loose gravel on the Dequindre Hill and got dropped. The combination of bridging back to the group and taking some solid pulls left me gassed. 

Took an extended detour home. Needed about 4 hours, so I went down the Clinton River Trail and then down Squirrel to campus and went through there and back toward home. 

Loop data: 20.2 MPH, 255 watts, HR 172

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

AM: 6.2 miles, averaged 10:31. HR 136.

50 and rainy. Good run though even though I would rather have stayed dry and watched Netflix on the trainer.

Altra Rivera Miles: 6.20
Weight: 191.50
Comments
From Jon on Wed, Apr 26, 2023 at 20:35:14 from 99.63.224.99

Anything particular you watch on Netflix?

From Jason D on Thu, Apr 27, 2023 at 12:10:44 from 73.161.42.48

For a while I kept finding shows that were only a season or two, which is always a bummer. Rewatching the Walking Dead, which is fine for sitting for a few hours.

Any recommendations? I've run dry.

From Jon on Fri, Apr 28, 2023 at 14:02:45 from 165.156.40.13

I don't have Netflix, but I'm about to cancel my Youtube TV subscription and may get Netflix to keep me busy while on the elliptical. I'll start with Stranger Things, which I've only watched Season 1. I've also heard good things about Full Swing, Drive to Survive, and Ancient Apocolypse. But those are not long shows.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 90' on the trainer. 232W. HR 150. 

Progressive pedal pressure. Headed to Toledo as Megan is running the Glass City Half tomorrow. We had a good night and a good dinner.

Weight: 192.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

The boys and I slept until 8:30. We missed the finish of Megan's race, but it was cold. She was a touch faster than last year and was pleased with her time. We had a small party for her Mom in the afternoon and then headed back to Lake Orion.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 120' on the trainer. 209W. HR 134.

The boys took a long nap, so I kept pedaling. 

Weight: 196.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 135' on the trainer. 231W. HR 148.

2 hours of pressure, around 234-240 watts average. 

Weight: 195.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Lunch: 6.7 miles, averaged 9:40. HR 145.

Some new roads. 

Altra Rivera Miles: 6.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Lunch: 6.7 miles, averaged 9:45. HR 145.

PM: Thursday Night Dirt - 4 hours. 190W, HR 151.

Good ride. Very fast in A group and a few of us got dropped early and worked together. I started to drop a bottle at one point, but caught it by pinch it between my calf and the seat tube. Don't have data for the full loop as I turned around before the actual end of the loop but for 80' we were 20.1 MPH 242 watts @167 BPM

Took a slightly different route home than I have been. It was getting chilly. Had a good ride. I think this makes five in a row, perhaps my most consistent attendance since pre-COVID, but I will have to check.

 

Saucony Kinvara 5 Viziglow Miles: 6.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.000.005.90

AM: 5.9 miles, averaged 11:04. HR 132.

PM: 60' on the trainer. 113W. HR 100.

Kinvara 10 Miles: 5.90
Weight: 190.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

AM: 7.1 miles, averaged 9:09. HR 148.

50s and light rain, pretty much as yesterday. Four run days in a row. I haven't done that in a while I am pretty sure. Back on track with my running. Semester was over on Wednesday, so I just have a little work for Oakland and submit grades tomorrow. Lawrence Tech will be done next week some time. Feeling good.

Ended up submitting grades, which was definitely a PR.

Saucony Kinvara 5 Viziglow Miles: 7.10
Weight: 193.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 180' on the trainer. 205W. HR 142.

A bit of an overly ambitious workout. 20'-15'-12'-10'-8'-4', which started at 95% and went to 105%. I haven't done anything over 10-12' this year so I was nervous, but the 20' felt pretty good. I don't think I have done anything over 15'. The 15' was tough the last few minutes, the 12' I was hanging on to dear life by the end, and I didn't want to do the 10' but I got through. HR overall was not too bad and never got into the 180s, but my breathing was up there, so I assume that is just fitness coming along. Skipped the rest as it was counterproductive. Kept it pretty much steady zone 2 from there. Got my time in.

20' @ 294W. HR 165

15' @ 294W. HR 167

12' @ 294W HR 168

10' 297W. HR 169

 

Weight: 195.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

PM: 6.3 miles, averaged 10:25. HR 130. 

+ Weights after. 

Trying to get into a light weight routine after my easy runs a few times a week. Watched the boys throughout much of the day as Megan had Spring Conference. It was damp and cold when I went out. Stuck to the dirt roads and Polly Ann in an attempt to return my running to softer surfaces. Feeling pretty good.

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch: 120' on the trainer. 145W. HR 105.

Recovery week. Trying to schedule these every 4 weeks. Basically no midweek bike workout, trainer rides are very low HR and running is between recovery and regular aerobic runs. Long run back up to 80' this week, and will build to 90' next week and go up from there as I was doing back in February. Not sure what the roads are going to be like for Thursday Night Dirt, so I will figure that out. 

16.5 hours of training last week, which was pretty ambitious for the last week of Oakland's classes!

Weight: 195.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 105' on the trainer. 147W. HR 110.

The boys have been napping long because they don't fall asleep until after 9:00 PM. Had enough time to finish of 2 hours, but decided to stop.

Weight: 192.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Thursday Night Dirt - 4 hours 17'. 179W. HR 147.

Good, fast ride. Roads were sketchy in a few place. I almost ate it going through the Proving Grounds. Thought I was going to take out one of the ladies who was riding A group, but I held on. 

Loop Data: 20.2 MPH. 237 watts, HR 165

Weight: 192.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

AM: 6.3 miles, averaged 10:18. HR 132.

Recovery run. Pollen must be a bit high. I hacked a good bit.

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.30
Weight: 191.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

AM: 9.3 miles, averaged 9:07. HR 147.

A little sluggish on the uphills. Ran some new roads, which has been nice. 85', moving back up to 90' next week and then some work will likely be mixed in.

Altra Rivera Miles: 9.30
Weight: 194.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles, averaged 9:16. HR 152.

Quite humid but not hot. HR drifted a good bit toward the end.

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 7.00
Weight: 193.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM: 7 miles, averaged 9:21. HR 147.

Saucony ISO Freedom 3 Miles: 7.00
Weight: 192.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 5 hours 4'. 174W. HR 140.

Submitted my Lawrence Tech grades while watching the boys because I needed out of the way. Planned on about 4 hours, but longer if it worked out. Had a really good ride. Very easy the first two hours (HR 125), two hours a little more steady and mostly dirt and uphill (HR 147) and then an hour more moderate (HR 156). Felt very strong. Weather was absolutely perfect (upper 70s, sunny and dry). 

Weight: 194.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

AM: 6.1 miles, averaged 10:40. HR 132. 

Recovery primarily.

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.10
Weight: 191.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 4 hours 3'. 189W. HR 152. 

Around 80, sunny, quite dry. Did a predetermined loop, which worked out fine. Ortonville, Fox Lake Road, Sutton, south on Lake George chasing a long KOM (35:50 @ 261 watts HR 178, 19.5 MPH), which was still quite out of reach. I found it easier to rip through the 11 mile segment on Tuesday but I think they did some slight grading and I had a rare tailwind out of the northish (just didn't know the segment was there at the time). Went through some fluids. Even stopped at the fancy new old fashion hand pump station along Paint Creek. Took a bit of elbow power to turn it over, but it worked. 

Weight: 191.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

AM/Lunch: 6.2 miles, averaged 10:32. HR 129.

Allergies have been bugging me. Good run, but some slight coughing from the pollen.

Saucony ISO Freedom 3 Miles: 6.20
Weight: 191.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

AM: 6.3 miles, averaged 10:17. HR 136.

Planned on 90' but I was terrifically hungover, so I cut it short. I haven't done that it quite a long time.

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 3 hours 5'. 199W. HR 140.

20'-15'-10'-5' at Stony Creek. Windy as usual but it was a bit nuts at times. Still ended up riding pretty fast. Exceeded power numbers on all intervals. 

20' @ 294 watts @ 160 BPM w/ 6' recovery 

15' @ 307 watts @ 165 BPM w/ 5' recovery 

10' @ 311 watts @ 167 BPM w/ 3' recovery 

5' @ 325 watts @ 168 BPM 

Felt pretty solid after a slightly sluggish feeling first interval. Need to do some faster stuff during the warmup to help with that. I will likley keep extending these out over the next several weeks building toward Watermoo. 

 

Weight: 194.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

PM: 6.5 miles, averaged 10:05. HR 133.

Recovery. Decently warm. Good to see 10' pace getting closer to getting toward lower 130s. Would like to see it in the low 120s by the end of the year. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.50
Weight: 194.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

AM: 6.9 miles, averaged 8:46. HR 150.

20' steady in the middle @ 7:19 HR 168

First faster work in 12 weeks. Felt decent. Not fast but it's a start. Weather was warming up but quite favorable. 

Boys had a doctors appointment and a birthday party, so it was a busy day for them.

Altra Rivera Miles: 6.90
Weight: 194.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch: ~4 hours total. 2 hours 31 outside. 156W. HR 127. 90' on the trainer. 203W. HR 142.

Cold. Around 40 or even below. Rode my fat bike outside for something different and I was having shifting issues on the Crux. Hit up Bald Mountain South, which was almost completely dry this time of year and the newly opened Friendship Park, which was smooth dirt and lots of berms and jumps. I was suprised by how good it was. I really thought it was just nature trails. Orion Oaks was closed for lot resurfacing, so I skipped that and did some dirt roads to round off my time. 

Helped Megan get the boys down for their naps, grabbed a snack and some fluids and changed clothes and got an extra 90' in on the trainer. Had time for 120' but my butt was starting to ache. 4 hours is better than I had originally planned as it took me a little while to get moving in the morning.

Weight: 192.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: Thursday Night Dirt - 4 hours 4'. 193W. HR 143.

Rode the fat bike and help keep track of B group. Pace was very light, lighter than I would have liked, but a few people would have been chewed up. Headed to Orion Oaks after to finish off my planned 4 hours. 

Lap Data: 16.4 MPH, 210 watts, HR 147.

Weight: 193.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

AM: 12.1 miles, averaged 9:05. HR 144.

Very good run. Kept things right in the sweet spot of easy. Rx was 100' but I took a turn down a dead end. Weather was quite favorable.

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 12.10
Weight: 190.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 2 hours 15. 88W. HR 96.

My neighbors ride I have done the last three years. Out and back on the Polly Ann. It was cold.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

AM: 6.5 miles, averaged 10:02. HR 136. 

Warmer than yesterday. Perfect running weather. Wanted a longer ride on the bike, but I switched my weekend days. 

15 hours 22 minutes this week. 5 hours of running and 10+ hours of cycling. Nice to get in a light midweek workout and a long run. Starting to build momentum. 

Saucony ISO Freedom 3 Miles: 6.50
Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

AM: 7.3 miles, averaged 8:59. HR 145.

Felt great. Ran some 8:30s and 8:20s without killing myself. It's been a bit since I have been able to do that, maybe early COVID or before. Been a while anyway.

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 7.30
Weight: 192.40
Comments
From Tom K on Mon, May 22, 2023 at 18:46:34 from 50.201.134.62

It's good to see your name up high on the mileage board again!

From Jason D on Thu, May 25, 2023 at 14:56:16 from 73.161.42.48

Thanks, Tom. Boy, it doesn't take much these days does it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 5 hours 45' on the fat bike. 186W. HR 148.

The Whole Polly Ann(chilada) in 2:31:25

Decided to go out the Polly Ann for a while and turn off when I felt like it. Didn't think I had enough time to do the whole thing and then do the dirt road return, but I was moving at a good clip. 17 MPH for the Oakland County section, which is solid on a fat bike. Kept going and hit the rough sections, which chewed up my average pace. It was muddier than last year, which I didn't expect given that it has been very dry. Almost ate it in some muddy truck tracks, but worked through. 

Took some of the dirt roads home and hit some paved stuff as well as I took a different direction home than I did last year. I can't believe I did the rough sections on my gravel bike last year. I won't do that again. Fat bike was perfect. Stopped at a store in Lapeer about 3 hours 30 into it, but didn't stop other than at crossings when I needed to. 86.4 miles on a fat bike, even a fast one is a long haul. Managed to get in 32 new miles.

 

Weight: 194.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

AM: 8.7 miles, averaged 8:41. 

20' steady + 10' steady

I wasn't sure how my legs would respond after riding long yesterday afternoon, but the workout went well. A good bit faster for the 20' than last week at the same heart rate and the 10' was a good bit faster than the 20' interval, which is how it should be. Finally dipping back under 7:00. Long way to go but some very visbile progress this week. Keeps the carrot in front of me.

20' @ 7:07 @ 169 BPM

5' jog 

10' @ 6:53 @ 173 BPM

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 8.70
Weight: 190.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

PM: 6.2 miles, averaged 10:34. HR 131.

Saucony ISO Freedom 3 Miles: 6.20
Weight: 190.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM/Lunch: 10.2 miles, averaged 8:53. HR 149.

90' w/ 30' steady 

Weather was favorable. Warm but not hot and the air quite dry. Target was 7:12-7:15 based on the midweek workout, but I was slow to start as I was half asleep and went over my 30' warmup and just jumped into it. Ended up at 7:29 @ 166 BPM, so essentially marathon effort, which is about right. The intervals this week were on the slighlty higher end and this was a bit more comfortable. Slow, but I don't think I have run 4 miles in 30' in quite a few years.

Hoping to match or exceed paces from the midweek this week next week when thing go to 20' + 15' and hopfully around 7:10-7:15 next week when the long run steady portion moves to 40'.

Got all my runs in, so I guess this means I get to ride bikes all weekend.

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 10.20
Weight: 192.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch: 2 hours 36'. 208W. HR 138.

Ended up doing an hour easy and then a 90' tempo to work on my Watermoo race preparations. Target was around 245-265 watts. Hit 247 with some coasting and stops, so not bad. HR was apparently 150 average but that seemed low. Managed 18.8 MPH over dirt roads and the Polly Ann. Not a ton of climbing, but some hills. I will have a better sense when I repeat this effort. 

Working on finding a race before August. Just not sure what is going to work. I wanted to do one in Ann Arbor this weekend, but we had a graduation party.

Weight: 193.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

We had a graduation party in the Toledo area. I was due for a day off I suppose. Need to look at when the last day off was.

Weight: 192.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: 7.5 miles, averaged 8:44. HR 149.

Felt pretty good despite the cottonwoods coming out. Add those to the seasonal allergies, which are still driving me nuts.

Saucony ISO Freedom 3 Miles: 7.50
Weight: 195.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 4 hours 6'. 173W. HR 145.

25'-20'-8' 

Way too ambitious in the heat. I had down 25'-20'-15'-10'-5', but I started dropping power as I progressed and knew it wasn't going to work. Realistically, I should have added a shorter interval rather than doing the same workout as a few weeks ago, but beginning with 25' effort. Alternatively, I could have do 2 x 20' at a slightly higher effort than the 25' and the 20'. I was grunting pretty hard on the last one, so I just called it and got my four hours in. 

25' @ 295W @ 170 BPM

20' @ 286W @ 174 BPM

8' @ 288W @ 175 BPM

Probably could have focused a bit more on HR than power for this one. The 170s aren't too bad, but I just felt I couldn't force it. 

Weight: 194.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

AM: 8.3 miles, averaged 9:40. HR 154.

Blown workout. Scheduled to do 20' + 15' steady, but it was getting hot early and the air quality is bad. HR started to creep and I just didn't want to run that hard for what was going to be a slower pace. Was looking for about 7' pace for the 20' and 6:50 for the 15'. Pulled it at 12', the pace of which was 7:31 @ 171 BPM. Had I continued at that effort it would likely have been in the mid 170s, which just isn't the right effort for the workork. Jogged out my remaining time. I haven't been that sweaty after a run in quite some time, certainly not this year.

I will likley skip Thursday Night Dirt this week and ride easy and shorter inside as I am trying to limit my sun exposure a bit. Need an easier day and really a recovery week, which I had origionally scheduled, but that will likley start this weekend and into next week, especially if I race in two weeks (the bike, not the running shoes kind).

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 8.30
Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 2 hours 14'. 154W. HR 135.

Testing out some Maurten 320. It's a lot of carbs in 16 oz. Think it is the ticket for bike racing. Easier than getting in gels, but I will take those too. Signed up for the Cow Pie Classic long haul course. This will be my first race since breaking my elbow in August. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM/Lunch: 7 miles, averaged 10:07. HR 141.

Respected the heat and air quality and won out. Tried a few new roads.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Started to feel off this day. Anxiety increased. Just kind of comes out of nowhere. The next 4-5 days were pretty rough, with one day being absolutely brutal.

Weight: 193.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Anxious. This day or Saturday we were going to try to get the boys in the stroller to see if they would cooperate, but I was in such a state of anxiety I coudn't get the chuck to work to air up the tires.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.800.000.000.006.80

PM: 6.8 miles, averaged 9:35. HR 148.

5 x 20" strides. Rested in the morning in bed to lessen the anxiety and squeezed this in even though it was my time to be with the boys. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 3 hours 4'. 164W. HR 134.

5 x 5' (3')

Tried a shorter but more intense inteveral session for race week. Want them to be around 340-350, but I haven't been able to eat much, so I think that was part of why I was a little weaker. Averaged 332 watts. HR was not that high but breathing was tough. 

Weight: 191.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

AM: 3.3 miles, averaged 10:43. HR 128.

Felt absolutely awful and shut it down. My body and legs felt as if I couldn't move. Not enough calories. Wobbled down our street a little bit and was a bit dizzy. I think this was the day/afternoon my anxiety was absolutely brutal. I worked through it but was almost not able to function. Stuttering and shaking.

Saucony ISO Freedom 3 Miles: 3.30
Weight: 190.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 2 hours 7'. 176W. HR 148.

Air quality has been absolutely awful but I went outside anyway. Did 2 x 10' at race effort and then a 5' at race effort because I went down a road that hit a busy highway. Called it mostly good from there. Did attack a 2' segment and came close, but was still 3 seconds off. Felt pretty good after my ride. The boys sang happy birthday to my mother, which was a good memory.

Weight: 191.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

AM: 6.7 miles, averaged 9:48. HR 147.

Air quality was absolutely awful. Probably should have stayed inside the last two days and not had the boys outside, but they really love being outside right now. Felt decent today. Starting to feel a good bit better. Forcing myself to eat. I think part of the issue is I have been nervous about the race, but also very anxious about our Maine trip next week. Dad's health is getting worse and everything is challanging right now. Fortunately, I am off for the summer other than an online class in July/August, which I am very thankful for.

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.70
Weight: 188.70
Comments
From Bob on Fri, Jun 09, 2023 at 14:46:43 from 12.104.218.248

Anxiety sucks. Usually cuts into my sleep. Hang in there!

Race: Cow Pie Classic (Long Haul) (62.8 Miles) 03:55:18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

COW PIE CLASSIC (Long Haul)

AM: 3 hours 51'. 188W. HR 166.

Should have written this one up sooner. I can see now (June 29) that this was the stop of my blog entries. Had some issues the weekend before with stress and anxiety and not able to eat much early in the day, but got some sessions in during the week and felt tired but okay. I was very nervous about this race and was tempted not to ride, but decided I was just a little gun shy about racing since I broke my elbow in August. 

I was out of my mind with anxiety the morning of, tried to settle down and was generally very confused but told myself it was just race nerves. Warmed up a bit and felt better. Got to the start line but it was already packed and my race and wave went off and I didn't realize it was first, so I moved through the corral with my bike and really embarrassed myself (easier to do in a running race for sure) and I am sure my teammates saw me as the kit and bike are pretty loud. 

Started chasing whoever I could find, just wondering if I should call it a day as I was in such a mental rut and escalated selfdoubt and criticism I wasn't sure if I should be riding my bike. Tried to press to my goal pace and met up with some people but throughout the race no one wanted to work together, so I was smoked by 30 miles and spent a long time in what was easily one of the worst death marches I have ever completed. There's no much to do on rural dirt roads to get home, other than call sag or be in an ambulance as I did last time. 

There were some farm sections, which were sandy and challenging but pretty cool. Finished the race after trading some jokes with a guy the last few miles. Looked for food and water, but struggled. I was very confused and tired and slightly ill (nowhere near as bad as Boston 2014 though). 

I did a lot wrong in the week leading up to this race. I think I started to be anxious about my performance, but also impending travel to Maine and my dad's health decline. He's having a lot of trouble walking. Comes in ups and downs. Just wish my mother wasn't his primary caregiver. 

Took a while to reflect and wonder if bike racing is for me, especially since my running is (and is supposed to be) picking back up. I enjoy riding bikes and I do like race them, I just have a lot to work on. Bad races happen, but this was just a perfect storm of crap. Not sure if I will do Watermoo as I did last year, which I throughly enjoyed and was one of my most memorable bike races. Just going to be hard with the summer session. I'm okay with that even though I wanted to make it a yearly thing. 

Weight: 188.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

I wasn't feeling it. This was around the time the first round of air quality warnings started I think. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.000.000.003.80

AM: 3.8 miles, averaged 9:15. HR 143.

Short run as I was short on time. Can't remmeber why.

Lunch: 60' on the trainer. 215W. HR 146.

Jumped on the trainer while the boys napped after getting some fluids and a snack. quite sweaty on the run and tired. Felt okay on the trainer.

Weight: 192.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Don't recall the reason. Air quality not great, but not as bad as it ended up being at the end of this month.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer. 197W. HR 138.

Felt pretty decent. Stayed inside as the air is making me cough.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

PM: 6.6 miles, averaged 9:53. HR 145.

Air was rough, but I took it slow. Felt generally pretty decent. Travel to Maine tomorrow. Excited to see my family but very anxious as I always am with travel, especially with the boys. We ended up driving as ticket prices are nuts right now,

Weight: 190.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

We got a decent start to the day and the boys were really good in the car. We ended up driving all the way to Mass, which is a PR with them. Usually we stop of on I-90 somewhere between Buffalo and Albany. We got out fairly far and we weren't fiding much for hotels right off the highway. Boys went to bed at 12:30 AM I think, but they had slept a little bit later in the day in the car. I didn't even both with the Pack n' Plays. They were a bit animated, but we turned the lights out and they settle right down. We managed to put ourselves under 4 hours out for a 15 hour driving trip, which set us up well for the second day.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Got into Maine in the early afternoon. Hung out with family. Dad's mobility has declined a good deal.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

AM/Lunch: 6.7 miles, averaged 9:39. HR 151. 

Felt awful. Dehydrated and a mild cold I have had for probably two weeks. Was really trying to get off my current mode of not running while visiting my parents. Avoided the 0 one day, but this was it. Thought running would make me feel better, but it didn't. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Don't recall what we did this day. Need to keep up with the blog when we travel.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. 

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

I think this was the day we went to Duncan's soccer game. Saw a goal scored on a corner off a headed. It was pretty impressive.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Our 9th anniversary. We went to dinner at Slates. My siblings nicely took the boys fishing and took care of them. This is perhaps the second or third time we have had a dinner out without the boys. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Travel day. Stopped somewhere in New York. Slept a good bit in the car. Exhausted. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Back to Michigan at a decent hour. Pretty exhausted and anxious. The boys did well. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. 

Mentally an okay day. Megan went to see friends, so I had the boys for a good bit in the afternoon and evening. The power surged and knocked out the fridge, which is a 2007. The ice flapper was opening and closing and a light going in and out, so I ripped that out. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Slept in a little and layed in bed and then went to the Home Depot for coolers and ice as the fridge stopped working completely. Pretty anxious day, but I was able to use the energy somewhat productively.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer. 130W. HR 119.

Kept it easy and felt okay. Mentally what I needed. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 120' on the trainer. 153W. HR 125.

Felt pretty dang good. Kept it quite easy. I think this was the day we took the boys to the Home Depot to pick out a new fridge. I was pretty anxious, but primarily because it's not a great store for young kids.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer. 170W. HR 140.

Felt quite good. Did easy/steady alternating laps of one of the London courses. Signed up for a Planet Fitness membership, which I had for 4-5 years before COVID. Air quality is still garbage and I need another inside option. Lifetime Fitness made it practically impossible to get ahold of anyone to schedule a tour and trial pass. Just thought I would try something different. Signed up for Planet Fitness online, downloaded the app, and was ready to go for the next day. A very tough model to beat. It's at the mall, so I worried it would be busy (it turns out it is NOT).

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM: 90' on the treadmill. HR 158.

Checked in at Planet Fitness, got a read on the setup and found a well-positioned treadmill. Going to work out just fine I think. Picked up some Shokz earphones a few days ago and just listened in Jason Isbell (pretty much all I listen to the last 3 years or so). Kept going because I wasn't sure how busy it might be on a Saturday morning. Turns out it's not. Who goes to a gym at the largest outlet mall in Michigan? 

Breathing felt easier than the HR would suggest. Air quality still not great, but supposed to improve over the next few days. 

Altra Rivera Miles: 8.50
Weight: 192.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

AM: 5.8 miles on the treadmill, averaged 11:12. HR 143.

HR still very elevated, but maybe a bit better than yesterday. Did weights after. Putting down here to keep track. Nothing too exciting, just getting back into a little something. 

Tri press 3 x 12 @ 20, 30, and ?; bicep curls 3 x 12 @ 50; shoulder press 3 x 12 @ 15; and pulldowns 3 x 12 @ 40, 45, 45

 

Altra Rivera Miles: 5.80
Weight: 191.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 2:15 on the trainer. 215W. HR 154. 

Burned off some of the anxiety. Feeling pretty good. HR still up a bit but improving.

 

Weight: 192.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 miles on the treadmill. HR 150.

Pretty humid in the gym. Not sure I gained much running on the treadmill. Wanted to do weights after but I had to get to the grocery store and the hardware store.

 

Altra Rivera Miles: 6.00
Weight: 194.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 180' on the trainer. 220W. HR 151.

Felt very good. HR looks pretty good. Probably recalibrated for zones at this point. We had a fairly uneventful 4th, but it was a good day, so no complaints. 

Weight: 194.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles on the treadmill. HR 149.

20' + 15' Steady w/ 5' Recovery 

I think this was the workout I blew on May 31, and just finally getting reset from then with the downturn around the time of my bike race and being slightly sick, travel, and other stuff. I feel like I get about 6-8 weeks of consistency and fall apart. 

20' up/20' down.

Paces were very slow but I knew they would be, so I didn't force it. Warmed up starting at 5 MPH and increased only slightly until the last 5', which I did as a progression. I started the first interval at 6.5 and that had my HR in the low-150s, which was quite conservative, but fine. Increased by .2 for every 5' and then a little bit more than that for the last 5'. HR didn't get much more than low to mid 160s. HR 158 AVG, so really moderate rather than steady, but all fine. 5' slow jog, then 15' @ HR 165 AVG, which I think I started around 7.0 and increased .2 from there every 5. 7.4 MPH had me peaking around 169 BPM. Marking all this here so I can remember for the coming weeks as I feel much slower inside than outside, but the effort feels more controllable, if that makes any sense. 

I will continue to march foward. This puts me about on schedule for workouts where I was from the end of February, so I am trying not to be too frustrated, but I it is hard. On the trainer tomorow or maybe outside for 3 hours.

Altra Rivera Miles: 8.00
Weight: 194.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 180' on the trainer. 216W. HR 145.

Steady zone 2. Felt quite good. Mentally very good. The boys were outside for a little while and peaked in the window and said hello a few times.

Weight: 195.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

AM: 11.1 miles, averaged 8:59. HR 153.

1:40 w/ 40' Steady

Excellent conditions, so I couldn't justify going to the gym. Pace was really slow, but effort was right. Felt a little flat on the warm up, but pretty solid throughout the faster portions. 

7:52 pace @ 167 BPM. This was quite a bit slower than the 30' steady I did at the end of May, but I guess I shouldn't be surprised. Next week it looks like I will finally advance the workouts beyond where I was at the end of February, so that feels good. But it has been a tough year trying to rebuild. I imagine with some consistency I will be approximately at a decent starting point by the end of the year and maybe taking another 6-12 months to get in decent shape. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 11.10
Weight: 194.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles, averaged 11:01. HR 129.

Recovery. Did what I could to keep it under 130. Listen to some music while running for the first time since I cannot recall. I generally only use it on the treadmill, but some Isbell and a very easy recovery plod on the neighborhood loop seemed like the way to go. It was. Favorable weather conditions for July. Hoping to get some servicable weather for the midweek workout next week.

My summer course started on Wednesday. Very fortunate to have that and brings a little balance and schedule to the summer.

Saucony ISO Freedom 3 Miles: 6.00
Weight: 193.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

Lunch: 6.6 miles, averaged 9:54. HR 139.

PM: 60' on the trainer. 217W. HR 150.

We took the boys to Orion Oaks for a walk and to watch some of the dogs run around in the off-leash portion. Not sure why I don't run through there more often. I guess when we first moved here I didn't have enough stamina to run very long and it about 20-25' away

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.60
Weight: 193.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

AM: 6.6 miles, averaged 9:56. HR 139.

Made a loop that goes through Orion Oaks for just under 2 miles. Nice to change the routes up a bit. Still working on a few for the rotation.

Altra Rivera (Dark Blue) Miles: 6.60
Weight: 192.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 4 hours 17'. 183W. HR 151.

Good roll into downtown Fenton and back. Weather was nice, slightly humid, but not too bad and not too hot. A passing shower. Did 1' hour easy, 2 hours steady, and then easy but with some pushes as the thunderstorms eventually rolled in. Stopped about 3 miles from the house to grab some water, the vending machine ate my money, so I assaulted it, which was childish but I wasn't in the mood. Water fountain was off, which seems to be par for the course when I need one. I swear places still haven't turned them back on since early COVID. Grabbed some sink water and was on my way. 

First ~60' 18.3 MPH, 202W, HR 158

Second ~60' 17.5 MPH, 196W, HR 170

Power was mid zone 2, but it is much harder to ride at that effort outside and on less than ideal surfaces. All fine though. Just wanted to feel out the effort. 

Weight: 192.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.000.009.90

AM: 9.9 miles, averaged 8:37. HR 161.

2 x 20'

Got up at a decent hour, but we had the HVAC system blown out, so I didn't get out until 10:30. Weather was decent. Air quality has been phenomenal. 20' warm up and then into 2 x 20' steady w/ 5' recovery jog, and 20' down. The intervals were a little more than "steady." Mostly in control, but the second one was probably a bit closer to what I would do for a 2 x 20' @ LT. Anyway, good workout. Left me a bit knackered on the cooldown. It has been a while since a running workout has done that, but I really haven't been doing workouts or very difficult workouts. 

20' @ 7:24 HR 171

20' @ 7:31 HR 176

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 9.90
Weight: 190.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Lunch: 7 miles, averaged 10:41. HR 130.

Good recovery. Planned to ride, but the conditions were great and very favorable. A little longer on this route than anticipated. A new subdivision is going in with homes starting at 500K. But there is a landfill in the background and I cannot imagine that they will be able to completely hide it. 

PM: 2 hours. 115W. HR 111.

Too nice not to get out and enjoy the air. Very easy. Recovery for almost all of it but the hills. 

Saucony ISO Freedom 3 Miles: 7.00
Weight: 192.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 12 miles, averaged 9:07. HR 150. 

110' w/ 50' Steady

30' up/30' down. 50' @ 8:08. HR 163. Slow, but I nailed the effort. Just where I am at right now. Fairly favorable conditions, though quite humid and slightly elevated dew point. Clody and in the mid to upper 60s, which helped a lot. 

Altra Rivera (Dark Blue) Miles: 12.00
Weight: 193.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

AM: 6.2 miles, averaged 10:32. HR 126.

PM: 60' on the trainer. 179W. HR 120.

Picked my sister up at the airport around 8. Megan is at a conference for 5 days, so this really was helpful. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.20
Weight: 193.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

AM: 6.4 miles, averaged 10:12. HR 136. 

Smoke from the Canadian forest fires is back by thankfully not too bad yet. Hoping it is just one day and not a whole week or so of it like last time. Hoping to get on the trainer for an easy hour to round out a total of 16 hours this week between running and cycling. Summer is getting short. Almost 50 miles last week, so that is decent. Need to run more days to get the mileage up I guess. 

PM: 60' on the trainer. 201W. HR 128.

Katie and I took the boys to Legoland. They were pretty excited about some of the exhibits/displays, which surprised me. 

Altra Rivera (Dark Blue) Miles: 6.40
Weight: 192.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

AM: 6.7 miles, averaged 9:41. HR 134.

PM: 60' on the trainer. 214W. HR 128.

Heart rate seemed low today, but maybe that just means I am building fitness. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.70
Weight: 194.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

AM/Lunch: 6.7 miles, averaged 9:47. HR 135.

The boys slept in their toddler beds for the first time last night. My sister finished assembling what I started weeks ago and never finished. I have run the last 7 days, which I haven't done since pre-2020 I am fairly certain.

PM: 60' on the trainer. 208W. HR 128.

Altra Rivera Miles: 6.70
Weight: 190.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

AM: 10.6 miles, averaged 8:46. HR 158. 

20' (5') - 10' (5') - 2 x 5' (3')

Sawyer was stirring early so I put him in bed with me and slept for a bit and got Charlie up and went back to bed for a while and my sister nicely did breakfast with the boys.

It was starting to get a bit warm, so I tried to keep HR in check. Air was fairly dry and comfortable, the sun just felt very strong. Figured based on recent efforts the pace wouldn't be spectacular. They weren't but weren't terrible. I am just finally now advancing the workouts beyond the schedule that I have gotten off of since March or April for various reasons. Happy to be pressing forward and hopefully building fitness. I've been beating my head against the wall for what seems like forever now. 

20' up/down

20' @ 7:34 (167)

10' @ 7:22 (173)

5' @ 6:59 (176)

5' @ 7:05 (176)

Megan comes home tonight and I am taking my sister back to the airport. Sad to see her go. She's been tremendously helpful and we have had a good time. 

Altra Rivera (Dark Blue) Miles: 10.60
Weight: 0.00
Comments
From Tom K on Wed, Jul 19, 2023 at 19:59:22 from 47.205.81.145

Love to see the momentum building! Nice run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer. 147W. HR 108.

Recovery more or less. Ended up signing up for our local gravel race, which is in its second year. I am doing the 50 miler on my fat bike. It should be interesting, especially after a long run/workout tomorrow. 

Weight: 191.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

AM: 13.8 miles, averaged 8:41. HR 158.

120' w/ 60' Steady

30' up/down. 7:54 pace @ 167 BPM. Decently humid, but it always is in the morning. Fairly favorable for July. Did this on my long run route I have been working on off and on this summer. Worked out fairly well. I lost 7.5 lbs of water weight. 

Wore compression socks after the run and during my nap and for the early afternoon for the first time since pre-2020. It felt good to stablize the muscles as my legs were tired/worked over. Not sore, just not used to steadier miles during 2 hours. You could do worse than a 2 hour long run with 60' at a quality aerobic effort (roughly marathon to aerobic theshold). Need to dig back through my entries to see what my 8-mile tempo HRs were back in the day.

 

Saucony ISO Freedom 3 Miles: 13.80
Weight: 193.10
Race: De Ronde van Grampian (50 Miles) 02:54:11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: ~4.5 hours. 2:54 for the race. 213W. HR 169.

De Ronde van Grampian 50 Mile Gravel Race

This is our team's local race that is in its second year. Decided on a whim to sign up and ride the fifty on my fat bike. It is quite hilly and 99.99% gravel roads, almost all of which I have ridden on before except for a handful of miles. I was a lottle nervous after my last race disaster and the one before that was a broken elbow in August. I felt that no matter how I felt it was good to sign up and support the race. That was the right call.

Decided to ride there as it was only 10 miles, which is a bit long for a bike warmup, but no way I was driving. Cool morning to start and my HR was up a bit mostly from race nerves. Got there at a decent time and ran into a bunch of people I know, a few I haven't seen in a while. It was really nice to see people. The corral was pretty packed and the bike is not small, so I felt a little clausterphobic, but settle in okay with a slow start at the farm. A few people ate it in the sand. Neutral roll out through there and down Indian Lake as it was pretty rough, but it always is. That actually ended up not being super neutral, but I appreciated the safety concern. 

Formed a decent group eventually and I was able to work with a group for quite a long time and really enjoyed racing. My goal going in was under 3 hours, which I figured was doable because I can do a couple hours at 15+ MPH by myself on the fat bike. I really wanted 17 MPH and thought maybe a stretch was 18 MPH, but the course is a bit hillier than I usually do and the last 1.5 miles or so is on trails and even with the fat bike I knew would be slow. I think I was 17.8 through 38-40 miles at least and slowed toward the end, but was still 17+. 

Unsure how fast I would have been on my gravel bike. Some of the corners were tricky on some downhills and there was one sketchy section with a washout that was terrible but unexpected given that the rest of the course was in really good shape. I was the only person in that category so I got my first podium, which was pretty funny. Stayed for awards and had some food and then road home. Absolutely perfect weather day and I had a lot of fun racing and riding bikes. I will still do some bike racing as my running continues to pick up. I am unsure how much as it takes time, especially with travel for most events, but I'm not ready to give it up. 

Weight: 189.30
Comments
From Bill Mandler on Mon, Jul 24, 2023 at 06:33:19 from 75.169.175.82

Jason....can I just say this is AMAZING to me!

50 Miles, on a FAT bike, on hilly, gravel roads and you averaged over 17mph!

And...you rode 10 miles there and 10 miles home? Nice 70 mile Day!!!

CONGRATS on the Podium Finish!

From Jason D on Mon, Jul 24, 2023 at 17:52:48 from 73.161.42.48

Thanks, Bill! I contribute my strength to running lots of miles from 2010-2019 and still running a bit and cycling more in the last few years. Keep in mind I rode 500+ hours in 2022, so I am pedaling all the time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles, averaged 10:57. HR 130.

Legs are pretty banged up, but I still feel really good about the race yesterday. 

Saucony ISO Freedom 3 Miles: 6.00
Weight: 189.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

AM/Lunch: 6.4 miles, averaged 10:13. HR 137.

Legs still a little sore and heavy, but better than yesterday. Going to try to run before riding on my ride days this week to help increase mileage. Looks like a hot humid week with some air quality issues from the Canadian fires, so I am not looking forward to that.

4 weeks left of summer until Lawrence Tech starts. I think Oakland starts after Labor Day as we traditionally have, so that should provide a nice transition .

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 6.40
Weight: 192.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Lunch: 7.4 miles, averaged 8:49. HR 151.

Steady easy. Managed a few 8:30s without dying. Warmish and air quality was not great but not terrible. Don't recall what shoes I ran in.

PM: 60' on the trainer. 206W. HR 133.

Weight: 194.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

AM: 10.2 miles, averaged 9:11. HR 161.

20' + 4 x 5'

Hot and air quality rough, but I didn't feel like running on the treadmill. I was pretty spanked by the end of the workout and I kind of knew that the paces would be slower than the targets, but that's fine. 20' up/down.

20' @ 7:33 (171 BPM), 5' jog

5' @ 7:09 (178 BPM) 3' jog

5' @ 7:18 (179 BPM) 3' jog 

5' @ 7:30 (179 BPM) 3' jog

5' @ 7:23 (180 BPM) 

HR was essentially the same for the shorter reps, but paces varied even on the 1 km tempo loop.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 10.20
Weight: 192.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 4 hours 2'. 166W. HR 145.

Humid and hot. Decent effort. Jumped on the back of A group as I was just on time. Lost contact at one of the intersections as I was waiting for part of the group as the other half pulled away. I should have just gone, but I was trying to keep the other group together. Ended up solo from the Proving Grounds on, so that was unfortunate. I would have rather have had a group to work with. 

Loop data: 223w @ 167 BPM 19 MPH, so we must have been moving along as I only did 17.5-18 MPH myself. I felt quite strong even after yesterday's run session. 

Stopped at RJ's with some folks on the way home for beers and food. That's the first time I have been out to RJ's since pre-COVID. Felt good to get out and hang out. I think this is my first TND since May or maybe very early June. Need to hit a few more this summer. I THINK I should be able to make it in the fall if I hustle after teaching. 

Weight: 190.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

AM/Lunch: 5.6 miles, averaged 11:39. HR 134.

Dew point at 72 and I just couldn't run slow enough to keep my heart rate under 130. Call it "musculo-skeletal" recovery.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 5.60
Weight: 188.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch: 120' on the trainer. 209w. HR 134.

I was going to get my LR in as normal, but it was humid and tomorrow looks like better weather. Didn't get in as long a ride as I scheduled, but 2 hours will do.

Weight: 189.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

PM: 14.5 miles, averaged 8:17. HR 157.

120' w/ 80' Steady

Conditions were ideal. Mid-70s dew point in the low 50s and humidity in the 40s. Did a mixed surface loop of safety paths, some sidewalks, dirt roads, the Polly Ann, Orion Oaks two track, and neighborhoods. Kept my HR between 155-170 BPM for the steady portion and averaged 163 BPM and 7:46 pace. I was pleased to see the pace has dropped. My warm up was right at 9' and I had a few 7:30s mixed in the 80' section, so fitness is improving. 

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 14.50
Weight: 192.00
Comments
From Bret on Mon, Jul 31, 2023 at 05:59:35 from 136.226.68.251

Nice progress Jason. Very envious of those weather conditions!

From Jason D on Mon, Jul 31, 2023 at 13:44:57 from 73.161.42.48

I've been checking your weather, Bret. Those are tough conditions! July usually isn't this comfortable, so I was thankful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

AM: 5.7 miles, averaged 11:23. HR 122.

Nice and slow. Kept HR low. Going to be a lighter week toward the end of the week as we are doing a crash course in potty training. So no Thursday night ride this week. Probably due for a lighter week anyway as I have been 13-16 hours the last four weeks between running and cycling. 

185 miles this month, which is promising for the rebuilding of the machine take [whatever number this is]. That represents a good portion of my yearly total, so I think going forward I should increase each month. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 5.70
Weight: 191.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

Lunch: 6.9 miles, averaged 9:32. HR 140.

5 x 20" strides.

PM: 90' on the trainer. 231w. HR 149.

Did 90' progression III on Zwift. I was a little over my head as I haven't done much of anything for bike workouts the last 5-6 weeks or whatever it has been. Tapped out the last 5' @ 300 watts and 5' @ 315 watts. I also didn't want to compromise my running workout for tomorrow morning.

Saucony ISO Freedom 3 Miles: 6.90
Weight: 192.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

AM: 9.6 miles, averaged 9:20. HR 154. 

6 x 5' (3')

Workout was supposed to be 8 x 5' but I lost concentration and confidence on the seventh rep. It was pretty humid, but not too hot, but I was soaked by the second repeat and by the cool down my shoes were squishy. After looking at the paces after, it was slightly fast. Might need to break down and turn pace on to help now that I have some sessions under my belt. I ran with current HR rather than lap HR and that probably hurt a bit, but I don't have a lot of data for shorter intervals like this and anything shorter than 8-10' is kind of hard to work with as fitness levels dramatically change how much heart rate drifts. 

This is the first time I have ever used the programmed function on my Polar, which I bought in fall 2019 (took some mile splits and so forth then but that was it).

Rep 1: 6:58 @ 165 BPM; Rep 2: 7:01 @ 170 BPM; Rep 3: 7:02 @ 172 BPM; Rep 4: 7:04 @ 174 BPM; Rep 5: 7:05 @ 177 BPM; Rep 6: 7:09 @ 178 BPM

Rep 5 and 6 HR started to drift a good deal and max HR was around 182-183, which I can do, but just found it unsustainable today. Might have been a bit too much on the bike yesterday, so I will rethink that going forward. Got 9 hours of sleep last night and I think almost a two-hour nap after lunch. 

 

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 9.60
Weight: 189.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.000.005.90

Lunch: 5.9 miles, averaged 11:06. HR 132. 

PM: 3 hours 54'. 169W. HR 143.

Thursday Night Dirt

We started potty training aggressively today, which actually went well. Megan told me to still do the ride, so I did. Got dropped at the first dirt corner on Gunn as I let a gap open and I cannot corner. Really need to work on skills. Just made for a tough ride as I tried to keep up the effort. Had a good time at RJ's after. 

Loop Data: 18.2 MPH, 211 Watts. HR 159. 

 

Altra Rivera Miles: 5.90
Weight: 191.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

PM: 6.7 miles, averaged 9:43. HR 135.

Felt a little sluggish at first, but then felt pretty decent and progressed from 10:30 to 8:30 pace. 

Potty training is going quite well. Pleasantly surprised.

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.70
Weight: 188.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 90' on the trainer (Phoenix -3). 216W. HR 128.

Potty training day #3. Going quite well. 

Weight: 191.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

PM: 16 miles, averaged 8:08. HR 155.

130' w/ 90' Steady (Averaged 7:41. HR 161)

Quite humid but cool and on the cusp of raining, which it finally did a bit during the cool down. Did the workout linking a series of neighborhood loops, which worked very well. Mostly flat with one small hill. Kept things around 155 PM to low 160s, only pushing into the upper 160s in the last few minutes. 

My shoes were squishing the last 40' of the steady portion, which was annoying and felt like I was slipping the whole time. Miles 5-14 were all in the mid to low-7:40s, other than a 7:41. The first portion was around 8' pace. I was pretty pleased to see the consistency os splits and the paces being solidly in the 7:30s. 5 seconds faster than last week and an additional 10' and 2 BPM lower. Lots of work to do, but this is promising. 

Altra Rivera Miles: 16.00
Weight: 195.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.000.000.005.80

AM: 5.8 miles, averaged 11:16. HR 121.

Trying to set some running goals. Just not sure what direction to go. Still tempted to try an ultra or a trail marathon. Still really not sure if I want to give the marathon another crack or not. I wouldn't mind taking a crack at breaking 75' in the half marathon in 12-18 months time (or whatever it takes). Not really sure about shorter distances, though I am not against focusing on those either. Time will tell.

Saucony ISO Freedom 3 Miles: 5.80
Weight: 192.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer (Polar Bear -3). 219W. HR 136.

I was going to run before, but I took a very long nap and then mowed the lawn. Two hours pretty steadt zone 2 will work. Running workout tomorrow.

Weight: 195.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

AM: 11.3 miles, averaged 8:55. HR 152. 

8 x 5'

Got through last week's workout. Did these on a different section of one of the neighborhoods, which ended up working out quite well. Loop is just over a mile. Tried to run with average lap pace, but it was doing the full running lap for workout, which wasn't helpful, so I just tried to dial in perceived effort and heart rate. It was decently humid and the dew point was up, but managable. This loop has a little bit more shade at least in places, so I think it will serve me better.

The last one seemed a little faster than I thought, but I was trying to push a bit. I did make an early turn on that one as I was going to be too far out for the 20' cool down. Either way, I am sure it was faster than the first 6.

7:13 @ 159; 7:14 @ 162; 7:10 @ 164; 7:03 @ 167; 7:04 @ 169; 7:08 @ 169; 7:01 @ 173; 6:43 @ 175

PM: 60' on the trainer. 166W. HR 111.

Solid day overall. Felt very good about the workout. Potty training went okay. On the warmup I wasn't sure if I needed a secondary poop myself, so these things definitely take time. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 11.30
Weight: 194.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 miles, averaged 10:51. HR 135.

Evening: 3 hours 40'. 175W. HR 146.

Thursday Night Dirt

Loop Data: 19.3 MPH, 224W. HR 164

A group started at a sane pace and picked up. I pushed too hard on the short Dequindre climb and then the group went by me and I couldn't get back in the paceline and that was that. Did a bit better than the week before. I worked with a guy here and there and then latched on to one of my team mates toward the end and we traded some hard pulls, which was fun. The bar was fun after. Only four of us though this week.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 6.00
Weight: 192.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

AM: 6.7 miles, averaged 9:39. HR 134.

HR seemed a bit low, but I felt a good bit more comfortable than yesterday (air was better) if slightly hungover.

I signed up for a half marathon this November. Churchill's half in Ohio, the second oldest half marathon in the US. Going to try to build fitness and reevaluate from there. Quite excited actually, even though I won't be in decent shape. I definitely want to run under 1:30, but I highly doubt I will be running under 1:20, unless I drop 20 lbs. I'd be happy to run 6:30s at that point I think and then work on getting back under 80' next spring.

Saucony ISO Freedom 3 Miles: 6.70
Weight: 191.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM/Lunch: 15 miles, averaged 9:00. HR 151.

Supposed to do 2 hours, but the loop I picked out ended up being longer than I thought. I did end up walking a mile or so. Some sun, and then overcast and some rain at the end. Could have used more to cool me down. Had some words with a guy in a truck who cut me off at a crosswalk. It's been a while since I have had an altercation. That kind of ruined my run even though I tried not to let it. I wasn't in a good mood anyway. Dad's mobility is almost non-existent and he is sleeping a lot, which is essential what happen with my grandfather's dimentia (different kind) before he died. 

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 15.00
Weight: 191.60
Comments
From Tom K on Sat, Aug 12, 2023 at 13:16:54 from 47.201.60.26

Jason vs. Cars again! Dude is getting pretty serious with his training. It's happening!

From Jason D on Tue, Aug 15, 2023 at 20:07:20 from 73.161.42.48

Things are looking up with my running. Things are coming along slowly. No 100 mile weeks maybe ever again, but I think I might be creeping into the 60s or 70s this fall. Maybe more if I quite riding bikes, which probably won't happen either.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 3 hours 12' on the fat bike. 146W. HR 116, but I am sure that was off.

Dropped my gravel bike off the workstand when I was trying to clean it and bent the hanger, which put me in a pretty foul mood, which intensified from the previous night. I still was able to get out for 3 hours on my fat bike, so that was good. Did a handful of laps at Orion Oaks and then some dirt roads to finish up. 

I signed up for the same gravel race I broke my elbow at last year. Hoping to round off the summer with a decent race. Pretty nervous, of course.

Weight: 193.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 90' on the trainer (Phoenix -2). 229W. HR 136.

Solid tempo workout. HR seemed quite low, but I think it was correct as I also ran my optical monitor. Switched my run and ride days because I needed to monitor the boys while they napped. I did get my bike into the shop and they fixed the bike for now.

Weight: 191.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer (Polar Bear -3). 219W. HR 138.

Student conferences this afternoon. I was going to get my midweek workout in a day early but it was raining pretty good and I just didn't feel like it, so I am going to try to get up early tomorrow morning before conferences and knock it out. I am sure I will really not feel like doing it then either, but I need to get it in before travel on Thursday.

Weight: 194.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

AM: 12.5 miles, averaged 8:50. HR 153.

10 x 4'

Got up early to get this one in (early for me anyway). It was cool but humid and foggy (I could actually see my breath a little bit at first, which was weird and I assume the warm dry air meeting the cooler wet air). Still got pretty sweaty, but felt generally very good to slightly strong. I don't have the exact paces because my watch messed up. It said I was averaging 10:41 pace for the whole workout after the first several intervals and didn't budge from there and I knew that was wrong as I knew my warmup was around 9:30-10:15 pace. Looking at the pace graph I was around 7:15 maybe on the first one and solidly in the 6:40s or slightly faster on the last one, which was @ 177 BPM. The first one averaged 160 BPM.

Wish I had the pace just to get a sense of the progression, but it ultimately doesn't matter. Got the session in at the right effort. Next one is 90' w/ 30' @ half marathon effort, which should be interesting. It has been a long time since I have run anything sustained at that effort.

Altra Rivera (Dark Blue) Miles: 12.50
Weight: 192.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

Lunch: 3.3 miles, averaged 10:47. HR 129.

Short run before heading to Sagatauk for an overnight trip with the boys. We had a good dinner and the boys were quite well behaved. Sawyer actually pooped on the toilet at the restaurant, which was great. No accidents all day or the next day and they were dry after their naps and riding in the car. 

Altra Rivera Miles: 3.30
Weight: 193.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer (Truuli). 201W. HR 138.

Openers. I would probably do something a little lighter before a race if done in the evening rather than a full 24 hours prior to a race.

We took a boat ride with the boys in Sagatauk (or Saga-taco as they kept calling it). The boat was moving up and down pretty good once we got out onto Lake Michigan. They were enjoying it, I was slightly nervous.

Weight: 0.00
Race: Fast Fitty (Speedy) (Gravel Race) (36 Miles) 01:49:13, Place overall: 71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: ~2 hours 30'. 

249W. HR 167.

~20' up/~20' down.

This was the race I crashed in last year and broke my elbow. We still missed the turn this year, but I called it out and no one turned, so I had to keep going. It was a solid effort, but the pace was not that strong. Should have kept up with the front group earlier in the race and the effort wouldn't have been as bad. It was VERY hot out of the gate. I was averaging just under 24 MPH and 300 watts for the first 10' and that just wasn't going to work. Worked with a group for a solid portion of the race. I wanted to place higher and at a faster pace. I think I was around 21.5 MPH when I crashed last year with ~30' to go. This was right at 20 MPH, which is not great considering I have gotten dropped on Thursday Night Dirt and still managed about that. Not diasspointed, but wanted more. 

Hung out with the guys and had some free beer, which is quite nice for the race director to do even if people still managed to complain.

This might be it for bike races until earlier November with Ice Man, which is fine with me. I didn't expect to get in three races this summer, one of which I was marginally satisfied, one was pretty pleased with, and one complete disaster. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

PM: 6.1 miles, averaged 10:44. HR 132.

Recovery. I was going to still try to do my weekender, but the conditions were miserable and I was pretty sore from the bike race yesterday. This was actually pretty manageable.

Kind of a low mileage week, but I did a bit more riding with the weather and race prep. I will try to bring it back up next week.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 6.10
Weight: 196.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

AM: 6.2 miles, averaged 10:27. HR 126.

More recovery. Ran before class. First day of the semester at Lawrence Tech. Had a fine first day teaching. The run helped to set me up for the day.

Saucony ISO Freedom 3 Miles: 6.20
Weight: 194.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

PM: 11.2 miles, averaged 8:54. HR 158.

10 x 3' (3')

20' up/20' down

Got the midweek in today as I didn't want to try to fit it in before class, but once the semester is in full swing I will have to, which probably means getting up at 5:30. Decent conditions, warm but not hot and fairly dry. Rx was 6:55, and I ended up averaging 6:43, from 6:51 down to 6:32, which was solid. 

Got an overload class from Oakland, which will have me very busy but the extra pay will cover 2/3 of the year for preschool, so I figured it would be less of a stress teaching an extra course than dealing with how much extra money school will be. 

Altra Rivera Miles: 11.20
Weight: 191.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM: 6 miles, averaged 10:52. HR 121.

Recovery. Felt pretty decent, legs a bit heavy. Broke in my new Garmin 265. My Polar has been doing weird things, and could probably use a factory reset but it has been a couple years, so oI figured why not. 

Saucony ISO Freedom 3 Miles: 6.00
Weight: 190.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

AM: 6.7 miles, averaged 9:44. HR 139.

PM: 120' on the trainer. 220W. HR 139.

Got up at 5, which I haven't done for a non-race situation in a while. 6:20 or 6:30 is early enough for me. Figured I would try it for prepping to get up before my Tuesdays with the boys. It was insanely humid and I am glad the sun wasn't up or out for most of it. Always nice to get in a run early and see what the rest of the day brings.

Solid 2 hours on the trainer. It has rained a ton and the last two days and I knew the dirt roads would be crap and although the group would likely ride Stony Creek, I had work to do and took the boys for a bit longer today as Megan has a ton of stuff with her new chair position.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 6.70
Weight: 194.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

AM: 6.8 miles, averaged 9:38. HR 138.

PM: 4 miles, averaged 10:00. HR 129.

First running double in a long time. Time to get back to it when I can.

Weight: 192.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

AM: 10.5 miles, averaged 8:37. HR 154.

30' @ Half Marathon Effort

30' up/30' down.

Kind of knew where the pace should be for the effort, so I ran with pace on and just peeped the HR here and there. I dug back through some data from previous races to check my memory of HME heart rate. I only had one decent set of data from Broad Street 2014, which was a 10 miler, but that is close enough. Data from Detroit half 2018 was junky in places but where it was on I could tell and that helped. Anyhoo, 7:17 pace @ 172 BPM. I haven't run that for half marathon pace since early 2012. Ho hum. This upcoming week it goes to 35' and the following to 40', which will likely be tough. Not sure how many minutes will be added the week after or if I will be on to something new.

Altra Rivera Miles: 10.50
Weight: 192.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 4 hours 26' on the gravel bike. 183W. HR 133.

Weather was ideal. Had a route planned out and used my new Garmin Edge 1040, but I didn't have as much time as I planned as I got out late. A bridge was out anyway, so I made my way around Goodrich and Hadley and Metamora rather than going through Fenton. Good ride. HR stayed quite low. I wanted 5 hours, but 4.5 was pretty darn good. Need to figure out why my radar isn't linking with my computer. It was annoying not being able to see how many cars were behind me.

Weight: 192.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

AM: 6.7 miles, averaged 9:37. HR 130.

PM: 4.1 miles, averaged 9:50. HR 131.

Got a second run in just before dinner. It got dark pretty quick. Need to fit the second run in earlier than 8:00 PM. Weird to run doubles more than 12 hours apart, which I have only done rarely. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.70Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 4.10
Weight: 192.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 90' on the trainer. 204W. HR 135.

3 x 10' @ 90-95%

I was going to run, but thought there were thunderstorms coming in. Decided to do a session on the trainer. It has been a while since I have done any structured intervals and i just felt like a harder but not overly taxing session. This fit the bill. I was pretty tired, but it went well other than not being able to get in a comfortable and relaxed position.

Interval 1: 291W @ 155 BPM

Interval 2: 293W @ 162 BPM

Interval 3: 300W @ 165 BPM

Weight: 190.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

AM: 11.3 miles, averaged 8:50. HR 151.

15 x 2'

Started off pretty slow, around 6:55, but then got moving a little bit toward the end at 6:13. Most were around 6:35-6:28, averaged 6:33 overall. I was hoping that in 8 weeks that is roughly what half marathon pace would be, but I'm not that hopeful now. Just grinding in mediocrity I guess. Good to get this one in before class

Altra Rivera Miles: 11.30
Weight: 192.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: ~3.5 hours. 170w. HR 138. + (From the bar) 163W HR 137 

Thursday Night Dirt 

Decided to do B group because I stacked a bike workout and a run workout on Tuesday and Wednesday. Tried to sweep but it was hard as one rider was getting shelled, another had a mechanical, and the group didn't hold up. I tired to work with a small group to chase down the group, but we were unsuccessful. A group passed us, so I jumped on with them to see who I could find on the way back. 

Loop data: 17.9 MPH, 206 watts, HR 149. 

 

Weight: 190.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

PM: 7.7 miles, averaged 9:05. HR 144.

Legs didn't have much in them and I wasn't feeling the run, but it was a nice day out. Switch morning and afternoon with Megan. 

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.70
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

AM: 10.8 miles, averaged 8:48. HR 157.

35' @ Half Marathon Effort 

Tried to do a semi-proper warmup for once. Did 2' @ roughly marathon effort, but could have been a touch lighter on that and have done maybe 3'. Did two shorts strides, so not a full warmup, but I am not running that fast so I really don't need anything crazy. It wasn't too hot, but I was sweating like crazy. 

Struggled mentally with this one. Just doesn't feel worth the effort to run low 7' pace, but I did this to myself and now I just have to grind it out and get back the fitness I lost from 2020 until now. Anyway, a tough workout. 40' next week, so that should be fun. 

7:19 pace @ 174 BPM

Altra Rivera (Dark Blue) Miles: 10.80
Weight: 193.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 6 hours 10' ride (103.2 miles). 186W. HR 144.

Jason's End of Summer Hundo 2023

Planned out a route and it would load on my Garmin, so I freewheeled it and it worked out well. Quite warm. Drained two bottled and my backpack by 70 miles and the last thirty I went through a bottle and change and maybe two more liters in my refilled backpack. I felt great through 100k and was averaging 17.5 or so on dirt roads, but then I died a good bit but stopped at 70 and got some fudge and more liquids and came around. 

Not sure how many 6 hour rides I will do this fall. 4 hours or so, up to 5 is about right. Not training for anything that requires it just like riding long now that I am running more and hoping it will help with weight loss.

Weight: 193.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.005.70

AM: 5.7 miles, averaged 11:21. HR 132.

Recovery as much as I could make it. It was hot. Wanted to get a second run in but I am guessing in the heat I won't feel like it. Mondays will typically be double days once the boys start school this week and next week.

Saucony ISO Freedom 3 Miles: 5.70
Weight: 190.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 90' on the trainer. 210W. HR 141.

3 x 12' @ ~90-92 %

Meant to get in a run, but didn't get up early enough. Needed to be back and up before the boys as Megan had a long day. Napped while the boys napped at lunch, and snuck this in before dinner.

Legs felt pretty sluggish. 282 watts @ 155 BPM, 289 watts @ 165 BPM, and 285 watts @ 167 BPM. Goal was 285, 295, 300. Still feeling the hundo in my legs I would say.

Weight: 192.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

Lunch: 8.4 miles on the treadmill, averaged 9:34. HR 150.

20 x 1'

Didn't want to chance getting caught in a thunderstorm so I went to the gym after class. These were supposed ot be around 6:30, but I know they would have been faster on the roads. On the treadmill I had to start at 8.5 and work my way down. Worked my way .1 faster every few repeats until I was running the last 5 intervals at something like 9.1, 9.2, 9.3, 9.4, 10.0. Might have been a little conservative in the beginning but it felt like I was flying. 

I was going to do weights as I had plenty of time now that Megan takes the boys all day on Wednesdays but I wanted to get my grocery shopping down and spend some time with them, which worked at as Megan needed to put out some fires at work.

Altra Rivera Miles: 8.40
Weight: 191.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

Lunch: 6 miles, averaged 10:55. HR 129.

PM; 4.2 miles, averaged 10:54. HR 127.

The boys' first day of school! Megan dropped them off as my classes started at Oakland and I teach all day. Charlie had a little trouble going in, but didn't break into a full cry. Sawyer walked right in and Charlie followed. They were excited when they got home, which made me feel a ton better. I have been worried. 

Saucony ISO Freedom 3 Miles: 6.00Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 4.20
Weight: 193.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.0011.70

Lunch: 7.3 miles, averaged 8:56. HR 144.

PM: 4.4 miles, averaged 9:01. HR 141.

Picked the boys up from school. I ordered them their first pizza, which they ate while I was running. Pretty solid week. My dad is in the hospital with some other issues unrelated to his dementia. It's been a bit of a week, but the boys have been great once they get into school. They really like the cots they nap in, which sounds about right.

Saucony ISO Freedom 3 Miles: 4.40Altra Rivera Miles: 7.30
Weight: 192.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

AM: 12.4 miles, averaged 8:26. HR 153.

40' @ Half Marathon Effort

I was a bit nervous about this one given how last week went, but I did it on the longer safety path loop as that tends to be better for longer efforts. Ended up being a solid workout. Didn't take splits, but my watch told me there was a 7:03 mile in there, which is promising. Averaged 7:17 @ 166 BPM, so really most of it was actually marathon effort. I just didn't want to push too early and blow up. Started around 7:30ish for the first mile, that I do know. This was promising even though it doesn't look like much on paper. Tipping along. I imagine I won't be where I want to be by the second week in November, but I imagine I will be a lot fitter than I currently am. I am very much enjoying my running and training, so that's definitely A+ good.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 12.40
Weight: 192.00
Comments
From Bret on Tue, Sep 12, 2023 at 07:17:15 from 104.129.207.29

Making some very nice progress in your run fitness - enjoy it!

From Jason D on Fri, Sep 15, 2023 at 20:21:15 from 73.161.42.48

Thank you, Bret. Taking a long time to get back in shape, but I am enjoying running again and it just feels right, so I am feeling grateful and fortunate. I hope you and family are well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 4 hours 20' on the fat bike. 190W. HR 141.

Good ride. Solid weather. Did the Oakland County section of the Polly Ann and then a bit of the Lapeer County section before heading west. Went down Fox Lake Road, which is a seasonal road, which has recent been improved. Some good, Ice Man style climbs.

My dad has colon cancer in addition to his frontal temporal dimentia. Not sure the extent of it.  Not sure what day it was that I found out, but I'll mark it here.

Weight: 193.50
Comments
From jtshad on Tue, Sep 19, 2023 at 07:48:16 from 141.221.191.225

I will be praying for you and your dad.

From Jason D on Tue, Sep 19, 2023 at 21:40:49 from 73.161.42.48

Thank you, Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Lunch: 6.2 miles, averaged 10:30. HR 130.

PM: 4.2 miles, averaged 10:48. HR 128.

Don't recall what shoes I ran in in the afternoon.

Saucony ISO Freedom 3 Miles: 6.20
Weight: 191.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

PM: 7.7 miles, averaged 8:31. HR 148.

Good steady easy run. It's been a few years since 8:15-9:00 pace has felt easy. Broke in a new pair of Kinvara 13s. I say new but they were clearly used slightly, but I didn't feel like returning them to Amazon. So far so good.

Dad's surgery is scheduled for Wednesday morning.

Saucony Kinvara 13 Miles: 7.70
Weight: 190.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Lunch: 11.4 miles, averaged 8:46. HR 155. 

15 x 2'

Averaged 6:27 or 28. Thought it would be in the teens or low 6s, but my legs had no pop in them. Decided to sleep in a bit or try to before class and do the workout at lunch rather than before. Had a hard time concentrating thinking about my dad at times, but just worked through it. Knew I would be more upset if I pulled out on the workout. It wasn't hot but the air was damp. Sweat a ton.

Altra Rivera (Dark Blue) Miles: 11.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunch: 6 miles, averaged 10:52. HR 128.

PM: ~3.5 hours on the gravel bike. 

Snuck a run in at lunch between my morning classes and my afternoon classes. Feel very fortunate to have some time to myself even though I miss the boys when they are at school.

Thursday Night Dirt

Did B group as I wasn't interested in compromising recovery from the run workout yesterday. Roads were great where they weren't sprayed with calcium chloride. Took a corner and start to lose control thinking it was the slippery mud, but it turns out my thru axle was loose and the tire went into the fork. I have minimal bike skill, but sometimes I impress myself with how I ride out of stuff like this. Got it sorted and continued out. Went to the bar with some folks after and rode home. Chilly but beautiful night. 

Saucony ISO Freedom 3 Miles: 6.00
Weight: 189.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

Lunch: 7.6 miles, averaged 8:33. HR 148.

PM: 5 miles, averaged 9:47. HR 134.

Proper double.

Went back to bed after helping Megan briefly get the boys ready for school. Surprised I felt as good as I did after staying up too late last night drinking. I was home from 9-4, which is great but also weird. Need to get more work done on Fridays. Had a tough week and had trouble concentrating, but I have a solid week of running going and Charlie seems much better about not crying going to school, so some check marks in the positive column.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 5.10Saucony Kinvara 13 Miles: 7.60
Weight: 188.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.900.000.000.0014.90

AM: 14.9 miles, averaged 8:31. HR 159.

50' @ half marathon effort + 10" + 6 x 45" Strides

Effectively steady state effort. Felt decently strong and nailed the effort. Ran by a combination of pace and effort to guage things and it work. Last two minutes uphill were starting to get challening but I was mostly just tired. 7:29 pace @ 170 BPM five minute jog, then 6 x 45" strides with 75" recoveries. 6:00-6:27 pace on those. Turnover felt pretty solid.

Highest mileage week on a few years. Late 2019 I think. 

Saucony Kinvara 13 Miles: 14.90
Weight: 189.80
Comments
From Tom K on Mon, Sep 18, 2023 at 06:09:24 from 50.201.134.62

What a week!

From Jason D on Mon, Sep 18, 2023 at 08:40:07 from 198.111.39.124

Things are starting to click somewhat, Tom.

From jtshad on Tue, Sep 19, 2023 at 07:49:46 from 141.221.191.225

Wow, looking strong.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

PM: 6.1 miles, averaged 10:41. HR 127.

69+ miles Monday to Sunday. Will try to keep mileage in the 60s for a while if I can. I don't think I'm running 100-mile weeks ever again, but who knows. 60ish with some doubles and a few rides seems pretty good. Didn't get my long ride in today as we were out of town, but that's okay. I was going to take a day off but was anxious and irritable, so I figured an easy recovery run might be good. It (mostly) help.

Saucony ISO Freedom 3 Miles: 6.10
Weight: 188.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

AM: 7.5 miles, averaged 8:45. HR 147.

Cool and humid. Enjoying running this loop as it has some up and down but nothing crazy. No midweek workout this week, so just regular runs with a long run on the weekend. Quite tired overall, but I plan to get a nap in after class and a second run in after doing some work and before picking the boys up. 

PM: 4.75 miles, averaged 8:26. HR 148.

A perfect fall day for running. Sunshine and fallish but just right.

Altra Rivera Miles: 7.50Saucony Kinvara 5 (2023 Vault Shoe) Miles: 4.75
Weight: 191.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

Lunch: 90' on the trainer. 225W. HR 144.

Pretty steady on the trainer while the boys napped. I took them to Orion Oaks to watch the dogs run and they wanted to run on the trails, so we did our first run together. Did about a third of a mile to a half with just a bit of rock collecting and walking, but I had to get them to stop, Charlie in particular. I was worried they were just going to overexert themselves. We ended up doing about 2.5 miles total. 

PM: 7.6 miles, averaged 8:32. HR 149.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.60
Weight: 193.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

AM: 6.8 miles, averaged 9:38. HR 132. 

PM: 4.8 miles, averaged 9:22. HR 144.

Quite a bit warmer in the afternoon. Didn't drink enough fluids between runs either.

Altra Rivera (Dark Blue) Miles: 4.80Saucony Kinvara 13 Miles: 6.80
Weight: 190.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

AM: 6.25 miles, averaged 10:25. HR 126.

Earlier run. Good morning for it. Long day ahead. 

Lunch: 4.1 miles, averaged 9:40. HR 137.

PM: ~3 hours 13' ride. 

Thursday Night Dirt

Great weather for September. Good ride. Some rerouting due to chloride. Did B group evening though with no midweek workout this week it would have been a perfect week for it. Probably not after a double run day, but still.

Saucony ISO Freedom 3 Miles: 6.25Saucony Kinvara 13 Miles: 4.10
Weight: 190.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

Lunch: 7 miles, averaged 9:18. HR 144. 

Warmish. Got rolling late. Went back to bed after getting the boys in the car. Picked up the boys at school and picked up the downstairs. 

PM: 4.3 miles, averaged 9:20. HR 138.

Did 4 x 200 on the middle school track. Felt good to run "fast." Assuming I had the marks right, which was difficult with the grass mowed over it I went: 45, 43, 43, 43. I will try to repeat this once a week or so. I used to do them in the afternoons in Philly for a shorter run. Always enjoyed it. I used to do them near all out. These we hard but maybe 85%. Worked on form and pumping my arms. Beautiful and quiet night to run on the track just 5-7 minutes from the house.

I hit 1000 miles for the year. Surpassed mileage from 2020, 2021, 2022, which wasn't hard to do. I used to have a list of when I hit the 1000, 2000, and 3000-mile marks, but I cannot find it. I think I have it noted on the blog somewhere. From 2013-2019 I think most years I hit the 1000-mile mark in April. 

Altra Rivera (Dark Blue) Miles: 4.30
Weight: 186.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 60' on the trainer. 234W. HR 145.

I was going to run a regular easy run, but decided to do a short session on the trainer. I slept in a bit so I didn't have time to do my long run before going to a township event. Figured I will do the long run in the early afternoon on Sunday. Mileage was high enough anyway. 

4 x 10' @ 88-95% (Antelope -5)

268 watts @ 146 BPM; 274 watts @ 151 BPM; 287 watts @ 157 BPM; 281 watts @ 158 BPM

HR seemed on the lower side, but it was a short session and the AI dropped my FTP by 8 watts. Still felt like a good effort and the breathing didn't seem to match the HR.

Weight: 192.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

PM: 7.7 miles, averaged 8:27. HR 149.

I didn't end up getting my long run in. I was tired and decided to nap. The update on my dad wasn't great, which suggested that the cancer is in his lymph nodes as it sounded like when I got the first update. I still got in a regular steady easy run. It was absolutely gorgeous out. We took the boys to Caterbury Village after for Fall Fest to walk around and get some donuts and stuff.

Saucony Kinvara 13 Miles: 7.70
Weight: 193.50
Comments
From Tom K on Mon, Sep 25, 2023 at 09:08:53 from 50.201.134.62

I'm sorry about the bad news with your dad.

From Jason D on Tue, Sep 26, 2023 at 20:47:06 from 73.161.42.48

Thanks, Tom. Kind of a cluster of health issues the last three years or so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Lunch: 7.6 miles, averaged 8:36. HR 148.

PM: 4.5 miles, averaged 10:10. HR 128.

Saucony ISO Freedom 3 Miles: 4.50Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.60
Weight: 189.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

It's been three full months between either a ride or run or both. I was tired when I got up and tired later in the day. Napped when the boys did and a bit later when Megan came home. It's been a minute since I have done that. Emotionally a little drained but doing okay. Figured it was good day to rest. Rained a good bit today, so we played in the basement a bit. Couldn't get the boys to ride their bikes. They basically wanted to look through bins of toys, name them, then throw them, not in a tantrummy way, just mild disinterest. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

PM: 7.7 miles, averaged 8:24. HR 150.

Didn't want to get out of bed and was quite irritable. Didn't get in any sort of run this morning, thinking I would do my midweek at lunch or in the afternoon, but I was just way too tired. LTU class was fine. Took a nap. Megan had something on campus so I took the boys after our nap. I wasn't super patient with them. Went back up stairs and slept some more. Felt better after I got up. Run felt great. Light on my feet and ran with good form and a steady pace without overdoing it. Just what I needed. Energy feels better now. I was quite fatigued today and yesterday. Kind of just hit me.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.70
Weight: 190.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.0011.90

Lunch: 7.6 miles, averaged 8:36. HR 148.

PM: 4.3 miles, averaged 10:27. HR 126.

Pretty tired. Teaching went okay, but I didn't bring much energy. I didn't get up to run before class as we all slept in miraculously. 

I believe I am headed to Maine the end of next week to say goodbye to my Dad. Mom is going to give him a bit more time, but as soon as they pull the antibiotics and the feeding device it's just a matter of dosing him with morphine I think.

Saucony ISO Freedom 3 Miles: 4.30Saucony Kinvara 13 Miles: 7.60
Weight: 189.50
Comments
From Bob on Sat, Sep 30, 2023 at 09:28:29 from 72.9.118.161

Sorry about your dad.

From Tom K on Sat, Sep 30, 2023 at 11:49:35 from 47.201.60.26

Man, that's rough. Sorry.

From Rob Murphy on Sat, Sep 30, 2023 at 15:55:54 from 76.149.134.98

Good luck with that Jason. Hopefully the time you have with him will be a positive for you. My dad just had a heart attack and died. No opportunity to say goodbye. He called me the night before he died and left a message on my answering machine and I didn't call him back. I've always regretted that.

From jtshad on Sun, Oct 01, 2023 at 11:37:15 from 75.174.49.165

Praying for your family. I know it has been a journey recently with your dad.

From Jason D on Wed, Oct 04, 2023 at 19:59:49 from 73.161.42.48

Thanks, all.

I am sorry, Rob. It was helpful/good.

Thank you, Jeff. Just one of those situations the really shifted. It will be okay though.

From Jon on Thu, Oct 05, 2023 at 08:07:03 from 99.63.224.99

Sorry to hear about your dad, Jason.

From Jason D on Thu, Oct 05, 2023 at 20:46:21 from 73.161.42.48

Thanks, Jon. His 72 birthday is in about a month, but he won't make it that long. My boys' third birthday is a week from tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 7.6 miles, averaged 8:35. HR 146.

PM: 4.4 miles, averaged 8:59. HR 149.

6 x 200 on the track: 40, 43, 40, 40, 40, 41

Better than last week. Decided to add two more for good measure. A few late lap hits and a bit of weaving for the walking couple in lanes 1 and 2. 

I'm headed to Maine tomorrow, so a bit sooner than I expected, but I am not surprised. 

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.60Saucony Kinvara 13 Miles: 4.40
Weight: 190.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch: 1:45 on the trainer.

I was going to get in my long run, but just couldn't get myself to focus and I figured I didn't ride at all this week and didn't want to take a zero on that, and perhaps still get in my long run tomorrow in Maine. Warmed up 15' and decided I wanted to do a hard session, so I restarted and did:

2 x 20'

286 watts (160 BPM) and 291 watts (165 BPM).

I was decently please with the workout. I don't know if I have ever done the session, but it's a cyclist's staple. 

Got to the airport and had a light dinner, which looked like crap but wasn't too bad. Slept a good bit on the plane. I got into Portland around 11:30 or so I think. Mom picked me up and I drove home. Stayed up talking to her until a late hour.

Weight: 188.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Slept late as I was up until I think 2:30 when I had to excuse myself and go to bed. Just hung out at the house for a little while. It was very warm in Maine for October and felt great. Could have probably run but couldn't be bothered. We went to see my Dad. My siblings were there. He's coherent but not eating or drinking anything and they stopped the feeding tube and antibiotics. He was really happy to see me as I knew he would be. 

We went to my niece's soccer game after, which was fun and super beautiful with a gift of October weather. I hadn't eaten anything all day, so I was happen when we had a very late lunch/very early dinner. Went to by borther's house and then went to my mom's house. Imbibed a far amount that day and put myself to bed around 10. 

It's been very quiet at my mom's house. Dad not there, people not just showing up here and there as is typical, and my siblings were never at her house with me, so it was all very odd and strangely lonely, even though I got to spend a lot of time with my mom alone for the first time in a very long time.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Hung out with Mom in the morning. We went to see dad late morning and had lunch at Damon's and headed to Hampden Beach area in New Hampshire as my Mom had a hotel she booked to stay with my dad and she booked my flight for Tuesday. I really wan't sure how long I was going to be there and it was shorter than I expected, but I was also anxious to be back to see the boys and figured I had done what I came to do. Mom and I walked on the beach a bit. There were some young women in bikinis on October 2 in New England, which doesn't happen often. They even went swimming. 

We got to the hotel and I Facetimed with Megan and the boys. I needed to see them. Definitely the longest I have been away from the boys, second to when I broke my elbow, which I think was around 12 hours or so.

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Mom took me to the airport. Flights mostly went fine with some slight delays, but I had a layover in Newark anyway. Pretty tired when I got home, but it felt so good to see the boys.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

AM: 7.4 miles, averaged 8:49. HR 152.

Very anxious on waking. Wasn't sure I was going to be too functionaly and wanted to go back to bed, so I did for a while when the boys were at their friend's and then went running. It was tough going but it was warm and beautiful out. Took a nap, which helped. Hung out with the boys in the afternoon and took them to the middle school. They weren't interested in watching the football game and I guess I wasn't really either.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.40
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM: 7.5 miles, averaged 8:38. HR 149.

Felt a good bit better today. Still felt tired and kind of off balance. Tried to eat a lot more the last few days as I know that hasn't helped. It poured at times on the run. 

PM: 90' on the trainer (Phoenix -3). 211W. HR 138.

It was still raining a good deal and I didn't feel like running in the rain again, so I did a trainer ride. Forgot how spooky one of the season 11 episodes of the Walking Dead was. I actually started looking over my shoulder. 

Felt a good deal better after this. Focused on rest, hydration, nutrition, and positive thinking today. The boys seem like they had a good day at school.

Altra Rivera (Dark Blue) Miles: 7.50
Weight: 191.30
Comments
From Bob on Fri, Oct 06, 2023 at 08:26:40 from 12.104.218.248

might need to check that season out, haha,

had a similar experience with The Last of Us

From Jason D on Fri, Oct 06, 2023 at 12:04:17 from 73.161.42.48

Bob: we are working through The Last of Us Now right now. It's a very different zombie show. Enjoying it.

The particular episode of TWD is very different than most of the other episodes. It focuses on the perspective of a character who is deaf, so you see her trying to help another character and to communicate while also getting away from these human cannibals that have gone feral and move all weird and on all fours.

From Bob on Fri, Oct 06, 2023 at 17:06:41 from 72.9.118.161

Whoa! Creepy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

AM: 7.7 miles, averaged 8:30. HR 152.

Weather much nicer than yesterday. Dad is being transfered to hospice.

PM: 4.5 miles, averaged 10:04. HR 136.

HR a little elevated. Felt like I had congestion I couldn't clear and my breathing was difficult. Low on energy. Tried to eat a fair amount after I picked the boys up from school. Been slightly off balance here and there, so I have been trying to hydrate well.

Dad officially moved to hospice.

Saucony ISO Freedom 3 Miles: 4.50Saucony Kinvara 5 (2023 Vault Shoe) Miles: 7.70
Weight: 189.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.800.000.000.0014.80

PM: 14.8 miles, averaged 8:08. HR 165.

120' w/ 60' @ half marathon effort + 10"

Sawyer was stirring early and I got him up and put him in the guest bed with me and we fell back asleep until 7:30. Charlie was stirring for I don't know how long. Needed the sleep. Had a decent day mentally but I had some challenging moments with mood swings, but tried to practice some claming thinking and did fairly well. Took the boys to the fire station for a kids event. They were extremely excited, which made me happy.

I wasn't sure how the workout would go. I was tired and still trying to get my energy levels and balance back. The weather was cold and rain showers would come through and I did not want to run, but it has been three weeks without a long run. I'm not quite sure how I managed but it turned out well. Three weeks ago I did 50' at this effort and I ran just under 7:30 pace. I thought 7:30 pace might be extremely difficult given how I have felt mentally and physically and trying to make sure I am eating. 

During the warmup my HR was elevated and almost pulled the plug, but just kind of figured I would see. Turned out as soon as I started the workout I felt very good. Not great, but we will call it great compared to how I had felt and how I thought I would feel. Rained here and there and it was windy in places. 

7:16 averaged @ 175 BPM. 

My HR got into the upper 180s toward the end but my breathing was solid, so I ignored it. Sometimes when I cross into the 180s I am started to really breathe and the upper 180s I am gasping. It has taken me almost 13 years of running and 5 or so years of cycling to fully realize that HR doesn't always match breathing. Usually it does, but not necessarily (just ask a Ironman athlete who can be all out basically at 140-150 BPM). 

Saucony Kinvara 13 Miles: 14.80
Weight: 186.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 180' on the trainer. 191W. HR 133.

Energy levels fluctuated a bit.

Weight: 187.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Lunch: 6.1 miles, averaged 10:44. HR 130. 

Cold worsened some, but I was not in the mood to take a day off. Still trying to get energy levels up. Weight is down, which is good, but I am also trying to get rehydrated after my trip to Maine.

I fully expect my dad to pass tonight or tomorrow morning from the sounds of things. 

PM: 4.2 miles, averaged 10:46. HR 130.

Saucony ISO Freedom 3 Miles: 6.10Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 4.20
Weight: 186.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer. 201W. HR 133.

Cold about the same. Should take a day or two off but I need this mentally right now. Had a pretty good day with the boys. We watched a lot of TV but they are sick and I had to dig into some of my school work.

My Dad passed away at 10:30 in the morning. 

Weight: 187.10
Comments
From Tom K on Wed, Oct 11, 2023 at 12:41:14 from 50.201.134.62

Sorry, Jason.

From Jon on Sun, Oct 15, 2023 at 22:32:38 from 99.63.224.99

Sorry about your loss, Jason

From jtshad on Mon, Oct 16, 2023 at 06:57:16 from 141.221.191.225

Sorry for your loss. May you hold fond memories of him and remember his love for the rest of your life.

From Bret on Mon, Oct 16, 2023 at 07:18:28 from 104.129.207.29

So sorry Jason.

From Jason D on Mon, Oct 16, 2023 at 19:01:23 from 73.161.42.48

Thank you all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Lunch: 6.6 miles, averaged 9:59. HR 140.

Didn't get out of bed to run before class. Did not really feel like getting out of bed at all, but with two cancelled classes and perhaps an additional one in the next week or two, I figured I need to go.

Cold is maybe a little worse, not terrible. Decided once again not to take a day off. HR was probably 10-15 BPM high if not more. Might get back out later or more likely ride the trainer.

PM: 4.4 miles, averaged 10:14. HR 136. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 6.60
Weight: 186.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM: 7.5 miles, averaged 8:45. HR 150.

HR still a bit elevated but looking a bit better.

Weight: 190.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 150' on the trainer. 229W. HR 147.

I was going to run but didn't feel like it. Needed some saddle time this week and just needed to stay inside and out of the rain and cold. 

Looks like we are driving to Maine. It was $3000 for four of us to fly. 

The boys turned 3 today. We had a pretty good day overall I think. Had pizza, which they finally have realized they like, cake, and presents. Facetimed with my family. 

Weight: 189.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 180' on the trainer. 216W. HR 142.

More cramming for Ice Man. We leave very early on Thursday and won't be back until Monday, so I wanted to get some longer rides in. These have helped break up my congestion, though are no doubt prolonging my cold.

Weight: 188.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 3 hours on the fat bike. 174W. HR 144.

I was going to do an easy 2 hour run, but just haven't felt like it. I feel like riding is easier on the system when you are trying to get over an illness, but maybe not when you are riding for three hours. 

Mostly at Orion Oaks. Did some of the trails that bisect the main merimeter trail, then back to the Polly Ann and some of the dirt roads, which would be in fantastic shape if it ever stopped raining. 

Went through the south side of Bald Mountain South a crashed on a small wooden bridge. Just slid out and went down. Got out of it relatively without harm. Bike seemed okay. I was able to ride the 30' or so home. 

It's been a hell of a week with Dad passing Monday, the boys' birthday on Friday, this morning I talked to them about death, and then crashing. Nothing quite like a good crash to wake you up I suppose. 

Weight: 188.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

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

A little sore from crashing, but overall fine. Quads were sore, but I think that was from the hill climbs. Did take some sort of direct hit to the right quad, but it feels fine. Sluggish and still sick. Just kept it sensibly easy.

PM: 5.3 miles, averaged 8:29. HR 147.

Felt suprisingly very good, running in the lowish 8s for a few miles without too much effort. Breathing and HR much better. Snuck in a quick nap before getting a hair cut and picking up my new glasses.

Saucony ISO Freedom 3 Miles: 7.00Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 5.30
Weight: 189.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 70' on the trainer w/ 60' @ 240W. HR 152.

Didn't feel like running and needed to burn off some stress and anxiety. This worked okay. I went back to bed after Megan took the boys to the dentist. Usually Tuesdays are my full day with them. I slept for a bit while they napped too. Quite exhauted. Decent energy on the ride and cold is continuing to lift thankfully. 

Weight: 186.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

Lunch: 7.8 miles, averaged 8:23. HR 155.

Beautiful day, but I just felt awful mentally and physically. Just very unwell mentally. I needed the run to help and it didn't for the most part. Felt a bit better after. 

PM: 7.5 miles, averaged 8:38. HR 152.

Felt a good deal better. HR looked better. 

Headed to Maine at about 4 AM tomorrow. Stayed up late trying to get stuff done and fell alseep on the couch.

Saucony Kinvara 13 Miles: 7.80
Weight: 188.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Drove to Maine. We started around 4:00 AM, and the boys and me went back to sleep until some time beyond Cleveland. Had a decent day of travel and got in a bit before 10. The boys did an awesome job. Charlie started looking for my Dad. He was kind of stretching his neck and looking over the balcony and into my dad's chair, obviously looking for him but not saying anything or asking about him. Stayed up too late drinking with my Mom. 

Weight: 188.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. 

Dad's grave side service and celebration of life. Very odd day. It was like being in a movie I guess. Managed to laugh and cry a bit at the grave side service. The boys were running around after and Sawyer fell in the grave, which thankfully was a cremation grave and Dad's box was already in the ground so it was only about a foot deep maybe. Still, it scared and embarrasssed him. 

The celebration of life was good. Got to see people I hadn't see in a while. Not a ton of my friends growing up, actually only one. I talked to people the whole time, which was good as it kept me from getting a drink until quite late, but I also didn't end up eating anything and had drinks earlier in the day. Went to be by 9:15 or so I think.

Weight: 0.00
Comments
From jtshad on Tue, Oct 24, 2023 at 10:36:04 from 141.221.191.225

My thoughts are with you, I hope the celebration of life let you have some closure and remembrance of your dad's life and impact on you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Went to my sister's to show the boys some of their farm animals and got on the road. Stayed in Utica, NY. Had a wildly anxious and up and down day. The boys enjoyed the hotel as they tend to and I got to bed pretty early and they slept a decent amount. In fact they slept in both mornings in Maine, which was welcomed. It was all a lot for them to process I think.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Travel back to Michigan. Boys did great. Mentally much more stable for me and was able to drive at least for a bit. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

Lunch: 7.6 miles, averaged 8:36. HR 159.

HR very elevated but I just moved along. I was feeling terribly mentally despite having a pretty good morning. Just wanted to get home and lie in bed before picking the boys up from school, which is what I did. 

PM: 4.2 miles, averaged 10:48. HR 133.

Nice evening to run, did some thinking, got some things sorted out I think. Hoping to get to bed at a decent hour and start working on getting caught up on lots of quality sleep.

Saucony ISO Freedom 3 Miles: 4.20Saucony Kinvara 5 (2023 Vault Shoe) Miles: 7.60
Weight: 189.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer. 192W. HR 132.

An okay day with the boys. They were pretty good, I was not super patient at the end of the day. I am worn out. I skipped jumping on the trainer while they napped because I needed to rest myself. We did play outside for about 2 hours as it was unseasonably warm. 

Mentally an okay day. Just some rapid mood shifts. 

Weight: 192.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

Lunch: 7.6 miles, averaged 8:37. HR 155.

Couldn't seem to relax much. Many moods. Got through it. Quite lovely fall weather. 

I canceled in-person instruction for Lawrence Tech last night. I decided I needed a day, which really meant I did other work, but it did me some good. I slept until 9:00 and had a nap as well. 

PM: 60' on the trainer. 230W. HR159.

4 x 8'

Impromptu interval session. Not really much of a workout as I made the warmup and cool down way too short and the recoveries to high an intensity, but it fit the time I had.

289 watts @ 166 BPM; 288 watts @ 170 BPM; 290 watts @ 172 BPM; 296 watts 175 BPM

Chest actually felt a bit tight on this one like my heart was just tired as has happened on several runs recently. Feels like when I get anxious, but I am not sure I have felt it during exercise. 

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.60
Weight: 191.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Lunch: 6.3 miles, averaged 10:23. HR 137.

Warm. HR seemed a bit elevated still, but it was solidly in the upper 60s and humid, so that played a part I suppose. 2-3 weeks ago that HR would have been around 9:15-9:20 pace I think. Stuff varies, just trying to isolate different factors.

PM: 60' on the trainer. 134W. HR 115.

Easy recovery. Those rewatches of The Walking Dead gun scenes really hit different when 18 people from you home state were slaughtered the night before. Lewiston is about 45 minutes from my Mom's house.

Saucony ISO Freedom 3 Miles: 6.30
Weight: 189.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 7.6 miles, averaged 8:34. HR 154.

Aerobic progression. Very warm and humid, almost 70 degrees. HR was quite high, chest was tight. Mentally pretty solid, but still needs some improvement. 

PM: 4.4 miles, averaged 9:23. HR 148. 

Very warm. Borderline hot. Kind of anxious, but I think I was worried about getting home to make sure I got the boys on time.

I foget what shoes I ran in.

We went to a Halloween walk thing at Canterbury Village with the boys. It was fun. 

Weight: 190.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/lunch: 122' on the trainer. 228W. HR 146.

Good steady effort. Riding power to heart rate looks about normal. I was going to get my long run in, but just didn't feel like it. Just haven't been able to mentally zone out tune in on my runs the last ten days to two weeks or whatever it has been.

We took the boys to Blake's Cider Mill. It was chilly, very much the opposite of yesterday and last night. Lots of stuff for kids. 

Weight: 186.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer, including a ~60' Zwift race.

Decided against a long run once again, but thought a race might get me in the mood for racing bike next weeked and lacing up my running shoes to do a running race for the first time since 2018 the weekend after. Worked quite well. Put down a decent effort. 

64' @ 275 watts @ 165 BPM

Weight: 190.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

Lunch: 8 miles, averaged 8:09. HR 151.

Legs were not snappy but they moved quite well. I haven't run low 8s without too much effort for a long time. Honest easy for sure, but within the easy to moderate zone. A few sub-8s as well. 

Night: 4.4 miles, averaged 10:11. HR 133. 

Picked my bike up from the shop. It needed a bunch of parts replaced, which was not cheap: $650, but I was worried that the frame might have been cracked or something when they told me to call. I took the boys in after picking them up from school, which was interesting. They were having fun until they weren't.

Saucony ISO Freedom 3 Miles: 4.40Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 8.00
Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 1:45 on the trainer while the boys napped. 189W. HR 128.

Mostly easy but 5' hard toward the end. I think it was 346 watts.

The boys had a good Halloween I think. It started to snow and got cold, so we cut our trick or treating short, but I think they had fun. They were definitely more excited and got the concept this year. Ended up with a ground covering of snow. TFE!

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Lunch: 8 miles, averaged 8:10. HR 153.

Steady aerobic. Had to watch out for some slippery spots.

PM: 60' on the trainer. 190W. HR 129.

I was going to run again, but it was cold and the trainer seemed more inviting.

Saucony Kinvara 13 Miles: 8.00
Weight: 189.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles, averaged 8:09. HR 152.

Didn't run at lunch as I napped, but probably good to cut back before the mountain bike race this weekend.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 8.00
Weight: 190.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 83' on the fat bike. 165W. HR 139.

Did a faster perimeter lap at Orion Oaks after warming up. Realized I needed to bed in my brakes so I worked on that in the afternoon. 

Picked the boys up at school and finished packing for Traverse City for Iceman. Stressful day. The boys didn't fall alsleep until midnight as they had a late name in the car. I was not thrilled.

Weight: 189.90
Race: Bell's Iceman Cometh Challenge (28.7 Miles) 02:13:51
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: ~2 hours 35' total. 

Iceman in 2:13:51. HR 165.

6 out of 27 for Fat Bike 39 and Under. 1121 out of 4137 overall.

I skipped out on this race last year as my elbow wasn't 100% and the year before that it was COVID, but it was one of my earliest bike race and my only mountain bike race. I was pretty anxious about the race because it is a bit of a drive and I have an overwhelming amout of work to do, but I decided to just go through with it. The boys were pretty challenging in the hotel with a late nap in the car and they didn't get to bed until midnight. I was losing my mind.

Got to the race, pretty chilly but the temp came up a bit as my wave was taking off and it was perfect. I was shooting for 2:00-2:10, but there was more single track than previous years as they wanted to make it more of a "true" mountain bike race. I think I did well packing my stuff and bringing a number of clothing options and felt I dressed almost perfectly. My feet and legs were sweaty but they weren't uncomfortable. Managed to get down a fair amount of my two bottles of Maurten 320. I'd love to be able to use that in a marathon.

Got out fairly well at the aiport and we were holding 17+, but it is flat and a few tar portions. Slowed down on the single track, pressed hard on the two track and passed people on the climbs. I don't think I got passed on any of the significant climbs, which was nice. There are some very short, but very steep climbs. I know people were getting cheesed off with me and another guy on a fat bike, but sucks being you. Get out of the gate faster and put down faster times so you are in a faster wave. Averaged a bit over 13 MPH on my Garmin. Really tried to press to 14 because I knew the Garmin tax in the woods might be significant (a least a mile if the course was measured with an accurate device).

My bars tagged a tree and threw me but I think I leap frogged the bars or something because I was off the bike and running/stumbling/catching myself, to the applause of the guy behind me for me not eating it. I was riding a bit scared after that but still pressed. It's just hard when you have strong legs and lungs and no skill or confidence, but that is something to work on. I bruised my arm on either my bars or a very small tree. Cannot recall as there was a clear cut area we were going through so there weren't a ton of trees. 

Short cool down to the shool where Megan and the boys playing, the same place they were in 2021. 

I had an okay bike racing season: one deplorable disasterous race, a really solid race, a okay race, and a race I was decently please with. I am looking forward to changing gears and running a half marathon next weekend, my first running race since Detroit International Half in October 2018. Where does the time go?

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM: 7 miles, averaged 10:04. HR 130.

Legs felt okay. Not quite like 2019!

Saucony ISO Freedom 3 Miles: 7.00
Weight: 189.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

AM: 7.6 miles, averaged 8:32. HR 141.

PM: 4.6 miles, averaged 9:58. HR 135.

Got in a run before class for the first time in a few weeks. Need to get these in earlier on Mondays and Wednesdays than at lunch time in order to double with the time change and picking the boys up. Decently warm this afternoon and very windy on both runs. 

Altra Rivera (Dark Blue) Miles: 4.60Saucony Kinvara 5 (2023 Vault Shoe) Miles: 7.60
Weight: 192.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Evening: 90' on the trainer. 201W. HR 133.

Planned to ride at lunch while the boys napped, but decided I needed one myself (always hard to resist at home). Planned to run after Megan got home but my headlamp was dead, so I jumped on the trainer for a while. Finished my rewatch of the Walking Dead. Now I need to find something new to watch I guess.

Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

AM: 7.8 miles, averaged 8:21. HR 150.

Did a one-mile pickup in 7:07, which is about goal pace for Saturday I think, hopefully at least to start. 

PM: 5.3 miles, averaged 8:34. HR 140. 

Decent run this morning, felt decent on the pickup. Not too hard. Taught in Southfield and came home and blew leaves for just a bit before helping get the boys down for their nap and taking a long one myself. On the PM run I broke in a pair of Saucony Endorphin Pros. I think regular racing flats will trash my feet at current mileage, fitness, and weight, and I cannot just run a race in regular trainers. 

Saucony ISO Freedom 3 Miles: 7.80Saucony Endorphin Pro Miles: 5.30
Weight: 190.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

Lunch: 7.8 miles, averaged 8:18. HR 149.

PM: 4 miles, averaged 10:28. HR 128.

Saucony ISO Freedom 3 Miles: 4.00Saucony Endorphin Pro Miles: 7.80
Weight: 192.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

AM: 7.3 miles, averaged 8:52. HR 143.

Did some strides. Felt a little sluggish but the strides felt good. Low 6' pace or a touch under. wanted them a bit faster than goal pace, but not to be my typical harder strides. Looking forward to racing tomorrow.

Drove to Ohio for the race. Ended up getting a hotel rather than staying at our uncle's. For $55 on Priceline I figured why not. 

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.30
Weight: 189.50
Comments
From Rob Murphy on Sat, Nov 11, 2023 at 15:33:11 from 76.149.134.98

Welcome back to the sport!

From Jason D on Mon, Nov 13, 2023 at 19:10:26 from 73.161.42.48

Thanks, Rob. I am always reminded that you have said "racing was the whole purpose when I started" (a bad quote job but that is the sense of it). For me it wasn't in the early months in 2010, but it certainly became a goal and I don't think I am quite ready for running for running sake (because you can get a lot of that while racing too).

Race: Churchill's Half Marathon (13.109 Miles) 01:27:51, Place overall: 36, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.0013.110.0017.11

AM: 17 miles. 2 up, half marathon, 2 down.

Well, I got that knocked off my to-do list. I haven't done a running race since October 2018. I had some phenomenal training in 2019 and got sick a few weeks before Glass City and didn't make it to the line and then sick after Iceman leading into a 50k trail race (an awful respiratory illness that took months to get over). COVID hit not long after that and I was still recovering into 2020. Mental health was pretty brutal for a while, we bought a house, had the boys and I took a lot of time off. Spent a good deal of time riding bikes, especially in 2022 when I devoted almost all of my time to cycling with 1-2 runs a week. Broke my elbow in August 2022 and moved back to a running focus in October. It's been a good bit of ups and down since then, but here I am. 

Signed up for these low key race around August I think. I knew it wouldn't be fast, but I was getting excited about it, especially after getting through my bike race last week. I had none of the nerves and irritability I did and usually do. SO I was thankful for that.

Race was uneventful and I generally felt pretty decent. I expect to run around 1:30-1:33, but figured I could get back under 90' and use that as momentum to rebuild. I haven't run a lot of miles under 7' in the last three years since we have been in the house. In fact, I am pretty sure I can count them on one hand. Workouts have been okay, but I haven't done a workout or long run in 5 weeks. Based on my last workout, I figured 7:00-7:05 would be a good starting pace, hoping to cut down throughout the race. 

Warmed up 2 miles and did some very light strides. Went out in the 6:40 range (the 90' pacer was way out ahead and I know better than to rely on them as they are often terrible). Slowed just a little as things settled in. I was a little nervous, but the first few miles also felt quite easy, more like marathon effort. When I checked after my HR was in the mid to upper 160s, so not too difficult at all, so I stuck with it and tried to run with the some small groups of young people. Clipped along and felt generally pretty good. Mostly flat course with some gentle ups and downs, until the last mile or so, which is a bit windy and grindy. Tried to pick it up but I don't have a lot of leg speed right now. Managed a half-hearted kick at just under 6' pace, coming in under 1:28.

2 mile cool down. 

Pretty satisfied with the effort. Need to relearn how to race. Not sure where I am going from here. More consistent mileage in the 50-70 mile range and get back into midweek workouts and long run workouts. Maybe a spring half and try to bring my half marathon time back down into the low-1:20 range and move into some shorter stuff to work on my 5k-10k speed before taking a crack at running something under 1:20 next fall and keep going before I get old. I am convinced I can still run PRs (I'll be 39 in January), but man, it is hard getting out of shape. I am back rolling now though. Feels really good.

Splits: 6:53, 6:46, 6:40, 6:38, 6:38, 6:39, 6:42, 6:37, 6:36, 6:46, 6:44, 6:33, 6:40, 5:57 for the partial

Saucony Endorphin Pro Miles: 17.10
Weight: 0.00
Comments
From Tom K on Sun, Nov 12, 2023 at 09:40:27 from 47.206.202.65

Excellent return to racing!

From Jason D on Tue, Nov 14, 2023 at 06:42:25 from 73.161.42.48

Thanks, Tom. It's good to be back. Lot of work to do but this was an admittedly a bit of a surprising start.

From jtshad on Tue, Nov 14, 2023 at 06:59:10 from 141.221.191.225

Great job and race.

From Bret on Wed, Nov 15, 2023 at 06:47:30 from 99.1.32.252

Nice race and summary recap Jason. Good to see you back at it and running really well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 2 hours 12'. 151W. HR 116.

Easy roll out the Polly Ann to Downtown Leonard and a few dirt roads before picking the trail back up at the bottom of the high school hill. Still feels very unsettling going by. I haven't been by that much since the shooting two years ago.

Chilly ride, but felt great to get out and pedal. Legs are predictably smash up pretty good. I expected that. Lighter week this week and some short runs at mostly recovery effort until the legs come around. Going to figure out the next goal this week. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

PM: 3.4 miles, averaged 10:26. HR 120. 

Warmer weather but pretty chilly when the sun goes down. That time of year. Legs are sore but they move okay. 

Saucony ISO Freedom 3 Miles: 3.40
Weight: 192.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

PM: 4.4 miles, averaged 10:25. HR 124.

Megan caught the boys' stomach bug, but I managed to side step it I think. Kept things recovery.

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 4.40
Weight: 190.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

PM: 7.3 miles, averaged 9:13. HR 138.

Cancelled LTU class to make sure Megan could sleep and I would get up with the boys. Wamrish day for November 16 and it was in the lower 60s.

Got some races on the spring/summer calandar. I signed up for Barry Roubaix to get a bike race ont he calandar since it was at the end of April. Signed up for a 10k in early March and a half marathon June 2. Shopping around for another 10k a few weeks after that, but not finding much. I will focus on speed and 5ks this summer, looking to run a fast half marathon in one year, with perhaps a marathon in the spring, one year from this spring or perhaps two years from now in the fall, but that is the distant future. For now, I have two races on the calandar, which feels good.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 7.10
Weight: 188.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Lunch: 7 miles, averaged 9:14. HR 142.

Pretty warm out again, though at times it didn't feel very warm. Still nice with the sun. Air quality a bit elevated so I hacked here and there. Unsure if it is a cold that the boys have (or have had). The overlapping illnesses have me confused.

Hoping to get back into my double starting tomorrow and try to really get those in three days a week. 4 days a week is doable, but challenging. 

Starting to set some big, long-term goals. I imagine it will take another full 12-18 months of consistent running and workouts to get me back to where I was, but this has been a pretty good rebuilding year even with its ups and down. I have some races on the calandar for spring/summer and my training will start to move back up next week. I think the reverse taper this week was sensible even though I wanted to just get back into it.

Altra Rivera (Dark Blue) Miles: 7.00
Weight: 188.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 8 miles, averaged 9:08. HR 140.

PM: 60' on the trainer. 200W. HR 130.

Good dose of rain and wind. Glad I grabbed a rain jacket even though it was in the 50s.

Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 8.00
Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM: 12 miles, averaged 8:22. HR 149.

Building the LR back up. Schedule for 90' but did 100' because I got a bit long. I spent part of the running trying to figure out how much faster I could have run for the half if I hadn't gone five weeks without a workout or long run. Some of those runs in the 2 hour to 2:15 range might have made a lot of difference if I had got in 4 more. Oh well. Nothing to be done about that now. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 12.00
Weight: 191.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM/Evening: 4 hours 10' on the gravel bike. 182W. HR 139.

Weather was pretty ideal for November, upper 40s and sunny and not too much wind. Did a roll to downtown Fenton and back. Lots of deer out trying to avoid their deaths. Planned on 3 hours, but went a bit farther. I am glad I brought my extra light as the one I had charged around lunch and nap time went dead immediately. I held off as long as I could and switched them. Made it home just fine thankfully. It was very dark, about an hour after sunset. 

Pace wasn't fast but I didn't plan it it being fast. Wanted it quite easy. My endurance really hasn't gone anywhere, which is good. Need to keep up 3-4 hour rides throughout the year on the weekends, or at least most weekends with hopefully one four-hour ride per month as I wont be riding as frequently.

Weight: 190.00
Comments
From Rob Murphy on Mon, Nov 20, 2023 at 20:41:20 from 76.149.134.98

Sounds like an ideal way to spend an evening.

From Jason D on Mon, Nov 20, 2023 at 20:45:36 from 73.161.42.48

Mostly dirt roads, Rob, which is my preference. Scenic and fewer cars. Just have to watch out for potholes and deer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

Lunch: 7.1 miles, averaged 9:12. HR 145.

PM: 60' on the trainer. 196W. HR 127.

I was going to run again, but the cold and dark wasn't sounding too inviting. I figure as long as my overall combined volume is solid and I get my midweek workout and long run in and a longer ride of 3-4 hours at least most weeks I'll start really building some fitness. 

Looking forward to getting back into running workouts this week and testing to see where my fitness is at after absorbign the half marathon.

Saucony ISO Freedom 3 Miles: 7.10
Weight: 187.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Evening: 120' on trainer. 216W. HR 134. 

Ended up napping when the boys did, so I skipped anything at lunch. Got this in pretty late, but it was good to get it in.

Weight: 191.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Lunch: 9.6 miles, averaged 8:18. HR 156.

20' @ Half Marathon Pace Minus 10" + 6 x 1' On/Off

6:32 pace @ 178 BPM. I did not have a ton of turnover, but this was about what the workout was supposed to be. I think I was running 10 x 2' at about this in September with almost not workouts since then, so this was pretty good. A touch under 6' pace for the 1' intervals. 

PM: 60' on the trainer. 191W. HR 131. 

Boys went to their friend's in the afternoon as she didn't have school. 

 

 

Saucony Endorphin Pro Miles: 9.60
Weight: 190.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunch: 6 miles, averaged 10:49. HR 132.

Good recovery run before Thanksgiving. We drove down to Toledo after the boys nap and had a good dinner and evening with Chas. 

Saucony ISO Freedom 3 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

We visited Megan's parents and one of her friends and then had a party later in the evening. I put myself to bed pretty early. Didn't eat enough.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. 

Needed to do my long run/workout but just couldn't be bothered. Ended up drinking. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 180' on the trainer. 196W. HR 146.

Pretty anxious as always happens when I overindulge and the end of semester looms. Ended up getting in three hours on the trainer, which I was pretty pleased with and felt a good deal better after. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer. 211W. HR 138.

Quite anxious after waking. I haven't been sleeping well in the the last few hours of sleep. Felt a bit better after teaching and getting in a nap. Hit the trainer. It had snowed yesterday and I am just a weinie about running on slick surfaces these days and I didn't feel like going to the gym, which I am going to need to do this winter. Felt quite good. Mostly straighten out, especially after getting some focus on getting some work done. Just take me some mild days of panic to remember that the end of the semester is stressful and just work along and it gets done. I always do this, but it has been an unprecedentedly difficult semester on several levels, but that's life. 

Weight: 186.50
Comments
From jtshad on Tue, Nov 28, 2023 at 06:42:29 from 141.221.191.225

Sorry for the difficult semester, glad you could get the anxiety under control a bit. I know the feeling and have sleep issues as well which does not help.

Hang in there.

From Jason D on Thu, Nov 30, 2023 at 15:39:15 from 73.161.42.48

Thanks, Jeff. I need my sleep for sure. Hope you are doing okay. Much better the last few days by a lot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 120' on the trainer. 204W. HR 129.

Didn't feel like running in the dark and slippery conditions. Just not into it.

Weight: 187.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

AM: 60' on the trainer. 190W. HR 122.

Got on the trainer before class. That seems to work better before class rather than running in the dark and slick roads. 

PM: 7.4 miles, averaged 8:54. HR 146.

Safety paths were is runnable shape. Just had to be careful in a few places. Trying to decide if I want to do my midweek workout tomorrow between classes. Friday looks like 40 and rain, but it wont be ideal after only running today and the day before Thanksgiving in the last 7 days. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 7.40
Weight: 188.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.000.009.90

AM: 60' on the trainer. 187W. HR 124.

Got up a bit earlier today before my Oakland classes. 

PM: 9.9 miles, averaged 8:35. HR 157.

Blown workout. Probably a little close to my ride, which was less than four hours previous. I think I also need more than a 20' warm up. It just isn't enough. My tempo loop had a serious ice covering so I rerouted and did it on my regular easy run route. Tried to push too hard too early as the pace just wasn't getting down. Ended up going uphill and knew it just wasn't going to workout out. Went through a few ups and downs mentally and just gave up. 

I should have waited an done this on the treadmill, but I haven't been on the treadmill since July and figured it would hard to calibrate the pace and effort. The workout was an extension of last week. 20' @ half marathon pace minus 10" + 10 x 1' On/Off. Got through 2 miles in 13:14 @ 178 BPM and then backed off. Decided I was far enough out to just continue running my regular route backwards. Portions that were clear last night were not clear today, so I just ran comfortable easy pace. Did 6 x 20" strides at the end. 

1. bad focus in general and having to improvise 2. not settling down and relaxing and letting it come to me 3. not ideal footing 4. dressed a bit too warmly as it got warmer than I expected and more quickly 5. running too close to riding even if the riding was easyish

I was hoping for a bit more consistency this week from last week getting back into workouts after the race, but no dice. I will try to get my scheduled long run/weekender in, which is 40' @ half marathon pace + 10", so about 6:50-6:55, which on an ideal day is about the faster end of marathon effort. 

Saucony Endorphin Pro Miles: 9.90
Weight: 190.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 120' on the trainer. 213W. HR 140.

Weight: 190.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 70' on the trainer. 162W. HR 118.

Boys have been sick and we started to get sick, so it looks like I won't be running much or at least doing workouts. Just cannot build any consistency. Plenty of aerobic volume, but just cannot put 4-6 weeks of consistent workouts in.

Did not feel like getting up and just want to sleep but Megan was feeling pretty sick, so I told her to rest and I would take the boys for a while.

 

Weight: 187.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 90' on the trainer. 186W. HR 126.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Figured I was sick enough and it was a good idea to rest. Last day of the regular semester at Lawrence Tech. Trying to get to bed early and get in a good nap to knock out this cold.

Weight: 189.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer. 170W. HR 115.

Feeling a little bit better. I was planning on taking days off until Wednesday, but I just cannot do that at this point in the semester. Kept it easy.

I've been watching 6 Feet Under. Really solid.

Found out that I will not have a class at Lawrence Tech this spring, but there is a possibility of a fifth class at Oakland, which we really need. Lawrence Tech isn't that much money, and I will just make budget cuts accordingly. 

Weight: 189.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM: 60' on the trainer. 181W. HR 119.

Feeling slightly better. Better energy. Hopped on the trainer before a Zoom meeting. Tried to get up early to get in 120' but I fell back asleep. Megan was getting up with the boys anyway and she was in the guest bedroom as she has been coughing, so I was pretty well passed out.

Worked for a bit, went grocery shopping, took an almost two-hour nap. Body is definitely tired. I will try running maybe Friday or tomorrow depending on when I feel like it won't make my system worse.

PM: 60' on the trainer (White -5). 203W. HR 129.

Weight: 190.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 60' on the trainer. 214W. HR 139.

Still sick. Making it hard to be motivated for pretty much everything including work. HR doesn't seem too elevated either at night or during exercise, which is weird.

Weight: 189.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Felt awful. Took the day off. Sickness and depression both flared up. 

Weight: 191.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. 

Given the illness a bit more time. Frustrated. Depressed.

Weight: 188.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 70' on the trainer. 139W. HR 117.

First sign of elevated HR during exercise. Felt pretty awful. Mentally a mess. Feels different than the usal end of semester anxiety. 

Weight: 190.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Felt terrible. Just very cloudy and no energy. Feeling pretty miserable all around.

Weight: 187.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: 90' on the trainer. 194W. HR 137.

Energy much better and I was ready to exercise, so I got this in while the boys napped. Probably could have gone to 2 hours, but I was coughing and gagging. Decided that was enough. 

+ light core work and pullups 

Weight: 185.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch/PM: 120' on the trainer. 211W. HR 146.

Rode while the boys were napping as Megan had an on-campus meeting. I wasn't sure they would sleep too long, but they did and I kept pedaling. I was going to try a short run, but realized it was getting late in the day and I wasn't going to have enough time before dark. I will likely try tomorrow. 

Mentally had a turnaround yesterday. Energy much better as well. Cold is up and down, but manageable. Need to get back running as I haven't run in two weeks almost. I just get really off track these days with different things. It made sense not to push it with whatever I have in my system as it was a similar crud that left me with a cough for 3-4 months in 2019 and early 2020. 

+ pull-ups, which I have been doing a lot of lately

Weight: 187.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch/PM: 3 hours 24 minutes outside. 185W. HR 147.

Got a bit of work done in the morning and decided to ride outside as the conditions were quite nice with sun and temps in the 40s. I wont have too many more outside rides this year, so I figured I would get it in.

Weight: 187.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer. 204W. HR 146.

Still sick. Not really sure if this is ever going away. Two weeks of no running. Need to get rolling soon. Just easier to ride.

Weight: 188.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM/Lunch; 68' on the trainer. 212W. HR 138.

Weight: 185.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

PM: 6.2 miles, averaged 10:35. HR 131.

First run in a bit over 2 weeks. Felt good to get out. Breathing was just okay. Jumped on the trainer after.

PM2: 90' on the trainer. 211W. HR 141.

Saucony ISO Freedom 3 Miles: 6.20
Weight: 189.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer (Bays). 220W. HR 146.

Spent a good deal of the day working and going back and forth with students over email. Got in 60' before picking up the boys. I was up until 2:00AM getting grades in. Not as good as my last few semesters. Oh well. Got it done before the 10:00 AM deadline.

Weight: 189.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch: ~72' on the trainer. 

Zwift Race # 1 of 2023/2024 Season

Marking this as an arbitrary starting point. I do them here and there and was decently consistent early last winter. This was about a 30' race. Wanted to push harder at the beginning bit bike racing is very different than running races. I will likely try to repeat this race throughout the first few weeks of the next semester while the boys are napping as I did today.

20' up/20' down and 31:08 @ 275 wattts/168 BPM

Race was a pretty decent field with 122ish people. 

I was going to try to run when Megan got home, but I was pretty wiped out. Got my Lawrence Tech grades submitted and that felt good.

Weight: 191.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Lunch: 7 miles, averaged 9:17. HR 145.

Pretty nice out. Some slick spots, but mangeable. I was going to do the fat bike segment for the winter fat bike series, but just didn't feel like it even though it is only a few minutes away. Don't think I will get to it before we leave for Maine.

Felt generally decent on the run. Illness is finally gone I think. We are leaving for Maine on Friday. The boys are going to be in school one more day we decided, which I think is needed.

PM: 60' on the trainer. 211W. HR 145.

Saucony Endorphin Pro Miles: 7.00
Weight: 188.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.100.000.000.007.10

AM: 7.1 miles, averaged 9:09. HR 151.

PM: 60' on the trainer. 211W. HR 151.

Did 5' hard @ 327 watts. Packed for Maine, stayed up too late trying to get things done. Leaving for Maine around 4:00 AM.

Kinvara 10 Miles: 7.10
Weight: 185.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Travel to Maine. I slept quite a bit. Boys did great. We got in around 8:45 I think. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

PM: 7.5 miles, averaged 8:40. HR 153.

Ran from my mom's house. Pretty good run. Slightly chilly but it felt good to get some air. 

Saucony Kinvara 5 (2023 Vault Shoe) Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

PM: 10.2 miles, averaged 9:00. HR 146.

First few with Megan, which was nice. I do not recall if we have run together at my mom's house since the boys were born. It was been a while anyway. Did a loop around town, stopping at the cemetery to look for Dad's headstone, but I couldn't remember exactly where it is, so I just figured I would go with Mom. Lots of hills. Feels good to log some miles. I will try to get this route in tomorrow and Tuesday and hopefully Wednesday. I think we are leaving on Thursday. 

Kinvara 10 Miles: 10.20
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

The boys had a good Christmas. They were definitely more into this year. I should have run in the afternoon but didn't and thus began my pattern of not running in Maine. Did well to get in two days and it was nice to run a few miles with Megan. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Megan ran, I napped. Should have just done a short run with her.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Last day in Maine.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Travel to Utica, New York where we often seem to stop off on the way back. The boys did fantastic both to and from Maine. We could not have been happier. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off.

Travel back to Michigan. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 60' on the trainer. 188W. HR 141.

Weight: 186.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

PM: 180' on the trainer. 211W. HR 153.

Pretty good cap to the year. I ended up going to bed around 11:00. I had a few drinks and figured I would probably have more if I stayed up, so I decided I wanted sleep more than that. A solid choice. 

Weight: 186.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1391.600.0013.110.001404.71
Saucony ISO Freedom 3 Miles: 283.85Altra Rivera Miles: 271.95Saucony ISO Freedom 3 #2 Miles: 27.00Altra Rivera (Dark Blue) Miles: 110.80Saucony Kinvara 5 Viziglow Miles: 13.80Kinvara 10 Miles: 23.20Saucony Kinvara 5 (2023 Vault Shoe) Miles: 241.75Saucony Kinvara 5 (2023 Vault Shoe II) Miles: 207.00Saucony Kinvara 13 Miles: 91.40Saucony Endorphin Pro Miles: 56.70
Weight: 191.74
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