Of Mice and Marathons

Off. 

Off.

Taking some rest. Still feeling lingering sickness.

Off. 

Not feeling great, but better than I was feeling toward the first part of the year. Just still fatigued. 

PM: 60' on the trainer. 178W. HR 130. 

PM: 60' on the trainer. 180W. HR 140. 

I have been feeling pretty rough mentally. Since I quit drinking in 2024, my mental health has vastly improved (no suprise there), but every once in a while I hit a slightly rough patch, Being sick and a drastic reduction in exercise hasn't helped. I also have a minor surgery scheduled for later in the month and that means 1-2 weeks off, and I wasn't really planning on that. Bought a light therapy lamp and it seems to actually help a bit. Worth a try anyway.

AM: 75' on the trainer. 202W. HR 147. 

4 x 10' Tempo 

A little workout to see where the system is at. 237-245 watts and my HR was 157-167 average, which is very high for tempo watts. 

PM: 30' row. 2:08/500. HR 135. 

I got a Concept 2 rower at least a month ago and it has been assembled and between my trainer and treadmill, but I haven't used it. Today was the day. It's a very solid and efficient workout.

AM: 2 hours 12' on the trainer. 192W. HR 136.

PM: 80' on the trainer. 197W. HR 142. 

Failed Workout 

Workout was too hard for coming of sickness even if it was a little bit ago. Fitness has dropped off dramatically as well. I wasn't super thrilled, but should not have been suprised.

AM: 2 hours 5' on the trainer. 199W. HR 139. 

7 x 10' High Endurance 

Tried to test the aerobic system and see how far off my zone 2 is from where it was.

AM: 90' on the trainer. 179W. HR 124. 

Took a low amount of power to keep the HR under 130. 

PM: 85' on the trainer. 192W. HR 139. 

4 x 4' Lifts (3'/1')

Lighter reintroduction session. Felt good, though it is a very light session. HR still got up to 177 at some point. 

AM: 4 miles on the treadmill, averaged 11:55. HR 130. 

PM: 60' on the trainer. 192W. HR 139. 

HR is still high, but it will come around eventually. Not terrible, jut my power to HR ratio is not quite what I have been used to. Pretty humbing "run" too.

PM: 3.5 miles on the treadmill, averaged 11:38. HR 128.

I don't recall anything significant about this day. Just trying to work a little running back in. I get frustrated with it, then I feel like I need to do it more and feel better when I do, so here we are.

AM: 5.3 miles on the treadmill, averaged 11:19. HR 125.

Boys had a snow day, which is always a kick in the pants when it is my only weekday I don't have to be on campus. We made it through, though.

PM: 2 hours 5' on the trainer. 211W. HR 145. 

3 x 15' Sweet Spot

259W @ 161 BPM, 264W @ 168 BPM, 266W @ 170 BPM

Heart rate was high. 

Turned 41 today. Had a pretty good day with the boys, and Megan and I were able to go to dinner, which is pretty much what I want to do these days. 

AM: 3 hours on the trainer. 183W. HR 124. 

Kept it controlled. Very out of shape, but a 3-hour endurance ride on the trainer is always a one for the + column. 

AM: 5 miles on the treadmill, averaged 11:45. HR 123. 

Had to jog very slowly to keep it recovery. 

PM: 90' on the trainer. 200W. HR 143. 

6 x 4' Lifts w/ 4' Recoveries

Felt pretty strong on these, but not quite as strong as when I started doing 3 x 8' or whatever it was in early December. Nevertheless, a workout I like. Kind of like running around 60' race effort and doing a 1' pickup at the end of 3' @ 5k effort. Helps with covering surges in a bike race. 

AM: 90' on the trainer. 195W. HR 128.

PM: 5.2 miles on the treadmill, 11:29. HR 132. 

PM: 1:45 on the trainer. 198W. HR 136. 

6 x 3' High Cadence (105-110 RPM) @ Sweet Spot Intensity

I was supposed to have a minor surgery today, but rescheduled earlier in the week as I wasn't sure if I needed to have stitches or staples removed from my thigh, and we are going to Florida. Not sure when it is going to be now. Glad I can get back into my training, but I know it will be derailed sometime in March or April. Oh well. Just another setback into a year that hasn't gone super well do far. 

I did teach my second class on Hobbes and we looked at the US Constitution a bit. 

AM: 6.6 miles on the treadmill, averaged 10:42. HR 133. 

It was -4 when it was time for the boys to go to school, so I made the executive decision to have Megan drive us and I would walk back. I am glad we did. It was cold. Did some emails and hopped on the treadmill. 

PM: 4 miles on the treadmill, averaged 11:09. HR 128.

Slow going, but tried to not run too hard just to improve my ego. I haven't run much other than maybe 2-3 runs recently and only a few in December, though my cycling volume was decent until travel to Maine and then getting the flu when we got back, which took me out for 10 days or so. 

Off. 

I got my COVID and flu shot yesterday and wasn't feeling great, so I took the day off. 

AM/Lunch: 3 hours 15' on the trainer. 197W. HR 136.

Endurance + Torque Work (6 x 5')

After not feeling great yesterday, I wanted to get in about 3 hours, but I also felt I should do my scheduled torque intervals. I like this kind of work (it doesn't have any equivalent in running other than long hills at threshold effort). Kept the intervals around 56-57 RPM, but had trouble getting any lower for some reason. I ran out of gearing, which hasn't happened before. I assume this is due to weight increase most likely. 

PM: 4 x 10 squats @ 50#, 60#, 70#, 80#

I did this while the boys were playing. I haven't done them for about a month when I got sick. I was suprised that they weren't too hard. I will likely revise that when I am super sore tomorrow.

AM: 5 miles on the treadmill, averaged 12:00. HR 119.

PM: 4 miles, averaged 10:39. HR 134.

Ventured outside. Pathways were okay. Still quite cold and snow-covered, but I wasn't sure I could do the treadmill twice in 4-5 hours. It is just fine once a day. 

PM: 1:45 on the trainer. 205W. HR 139. 

5 x 6' Lifts (4'-2')

Pretty solid session. I just did the 6' laps to take the data and kept an eye on the first 4' and then lifted the power to around 105-106% of FTP, so around 305-312 watts. Not a full-fledged session, but closer to a legitimate one and feeling like I am moving the needle up just a touch.

AM: 7.5 miles on the treadmill, averaged 10:41. HR ~134. 

PM: 6.3 miles on the treadmill, averaged 9:39. HR 155.

Active Heat Session #1

Decided to try a heat session for fun. I ordered a Core Sensor a few weeks ago but haven't used it other than just wearing it and figuring how it works. Today, I dressed in tights, a baselayer and a cycling wind jacket and two winter hats. My HR went up, but it took a while for my core temperature to come up and I only after some time working steadily through heat zone 1. I was sweating a good deal, but not as much as I expected. Given that my body is adapted to cold at the basement is cool and dry this makes sense. 

I bought a portable stand-up sauna for my birthday, but it hasn't arrived. I think that will be easier to use for heat training. Just trying to fling crap against the wall and see what sticks. 

Off. 

Trying to take a day off a week, but I don't it will ever take hold. 

AM/Lunch: 2 hours on the trainer. 198W. HR 140. 

5 x 5' Threshold (5')

Had a blood draw this morning to check iron and testosterone levels. Jumped on the trainer to get my Friday session in. It felt harder than I wanted, but I worked through it. Not a hard workout, but I haven't been doing much intensity lately. 

281W (163 BPM), 282W (166 BPM), 286W (167 BPM), 287W (167 BPM), 289W (169 BPM)

PM: 4.8 miles on the treadmill @ 6%, averaged 12:37. HR 134. 

Did an uphill treadmill run just for something different. I quite like it actually and could see myself doing these 1-2 per week for an easy run. David Roche is a big fan of them and I am a big fan of him. Just need to be careful with lower leg issues. This was far too much for the first time but I felt fine during. Some soreness after.

PM: 3.5 hours on the trainer. 190W. HR 129. 

Endurance + 4 x 10' Tempo (Late)

I did some lactate testing for the first time and use a 5' bump protocol. Not sure if I did it right or what the numbers were though I wrote them down somewhere. I think I need to work on my lactate reading method. It seems to require some practice. 

236-242 watts for the intervals. 146-156 BPM. Probably a little bit high for tempo or at least the high end of tempo effort. Good way to get in a solid longer ride. 

AM: 10.4 miles on the treadmill, averaged 10:11. HR 133. 

Felt good. Effort was easy to start and then steady around MAF pace for 6-7 miles. Some improvements in pace, though slow. 

AM: 5.4 miles on the treadmill, averaged 12:06. HR ~120. 

PM: 8 miles on the treadmill, averaged 9:58. HR 139. 

4 x 6' Subthreshold 

9:06-8:33 pace. Mid to upper 150s for HR. 

AM: 90' on the trainer. 181. HR 122. 

PM: 4 miles on the treadmill, averaged 11:41. HR 118. 

PM: 6.3 miles on the treadmill, averaged 10:16. HR 135.

30' Steady 

Around 9:36 pace @ 144 BPM. Not quite steady steady, but honest aerobic. We headed to Megan's Uncle's as we are leaving from there for Florida in the morning. Looking forward to getting some warm weather. 

Off.

Travel to North Fort Myers to see my Mom. Flight went well and we took off from our Uncle's house and from the Toledo Airport as we have done the last several years. 

My mom and aunt went to a concert, so I picked my sister and niece up at the airport. Ended up staying up until 12:30. I haven't stayed up that late in a while. I used to barely be going to bed at the hour.

AM: 4.4 miles w/ Megan, averaged 10:21.

I marked out a loop and it worked quite well. It was getting warm, but it felt good. First full day in Florida. The boys went swimming in the pool off and on throughout the day.

AM: 5.9 miles, averaged 10:19.

First 45' with Megan and then I continued on for another lap. 

AM: 4.5 miles, averaged 9:59. HR 134. 

PM: 4.4 miles, averaged 10:21. HR 127.

With Megan in the afternoon. It was very pleasant out. Still warm, but cooling down. We went to Bonita Beach. When we went on our honeymoon, we stayed in the condos just across from Doc's Beach House. 

AM: 6.4 miles, averaged 9:28. 

20' Steady

I ventured out slightly from the loop Megan and I have been doing and it connects back with the loop we have been doing. It worked quite well. I ended up doing a steady pick up just because I felt like it. I kept it very controlled, basically the top of zone 2. I expected it to be 9:15 pace, but it was around 8:33 @ 150 BPM. Considering most of my treadmill runs have been 11:00-9:30, this was a good deal faster. 

We went on a dolphin boat ride with the boys and it was pretty awesome. The dolphins were very active and a few of them had babies with them. The boys got very excited. 

Megan had planned to run after we got back, but it was late so I didn't go out either.

PM: 6.6 miles, averaged 9:51. HR 9:51. 

Warmer than when we left, but colder than Florida. About 40-45 and foggy. Thunder and lightening on the way back, which was weird. 

+ 30' sauna after

I got my portable sauna set up. It isn't bad for what it is. Megan thinks I am crazy with all of the weird crap I buy I am sure. Trying to use this for passive heat training. It is much easier to do this after a run or ride than overdress or put on a heat suit and train. I will report back any significant findings. 

Nice to be home, but I could have used a few more days running in the sun and swimming with the boys. 

PM: 7 miles on the treadmill, averaged 9:30. HR 141. 

5 x 6' Subthreshold w/ 1' Floats

I did these at 7.0 MPH. I bumped the second one to 7.2 accidentally and figured that was probably too much for the prescription of the workout, so I backed it off. HR averaged was right around 155 BPM for most of them. HR only briefly touched 160 max, so right in line with what I was shooting for. 

+35' sauna 

AM: 2 hours on the trainer. 188W. HR 126. 

PM: 20' jog. Zwift disconnected, and then I hit the cool-down feature on the treadmill, so I gave up. Not much sense to record the miles. 

PM: 3 hours on the trainer. 182W. HR 127.

Endurance + Sweet Spot 3 x 12'

Long ride with some lactate testing. Warmed up for 20' @ 155 (HR 101). Base lactate was 1.5 mmoles. I then did some mid-range zone 2 work 30' @ 172 (HR 120) 2.0 mmoles, 30' @ 179 (HR 123) 1.3-1.7 mmoles, 30' @ 187 (HR 124) 1.5-1.6 mmoles. That took me to just about the 2-hour mark and then I did 3 x 12' sweet spot, targeting around 240-245 watts, while keeping lactate under 4 mmoles, but hopefully over 2.5 mmoles. 

242 watts @ 150 BPM @ 3.6 mmoles

240 watts @ 152 BPM @ 1.9-2.2 mmoles 

243 watts @ 157 BPM @ 2.8 mmoles  

I am unsure if the lactate on interval 2 was right but I did two tests, so I think it was on. I think the recovery was a bit long after the first one as I was fiddling around a bit. This was definitely one way to break up a three-hour training ride. 

+35' sauna after

AM/Lunch: 5.3 miles on the treadmill, averaged 12:09. HR 118-123?

AM: 70' on the treadmill. HR 136.

5 x 6' Subthreshold 

7.0 @ 155 BPM @ 1.7 mmols, 7.0 @ 151 BPM @ 1.4 mmols, 7.1 @ 153 BPM @ 1.2 mmols, 7.2 @ 154 BPM @ 1.4 mmols, 7.3 @ 156 BPM @ 1.9 mmols

Did my first-ever lactate testing for running. I've done it recently on the bike twice, but think the combination of a treadmill and lactate testing is pretty efficient. I used to not do well at the sight of blood, but after donating plasma a bit over the last few months, it is easy peasy. 

Why bother with lactate testing as a hobby jogger? Pure curiosity, and when I started running I became a student of the sport, and that is when I did my best work. I have learned a good deal since then and just fiddling with a few changes. 

PM: 3 miles on the treadmill, averaged 11:40. HR 115. 

+35' sauna after. The boys came down in the basement while I was in there and were talking to me through the window. They were quite interested. 

PM: 5.3 miles on the treadmill, averaged 11:19. HR 123. 

I did 35' of sauna after, but realized I am not getting hot enough as the sauna is not hot enough at sitting level. I made some adjustments but adding blankets over the top to trap heat, but I also planned to stand up. I tested this after Megan got home and it definitely worked. I started sweating within 2-3 minutes and my HR shot up pretty quickly. In my previous attempts it has stayed in the 70s. I figured if Conner Mantz's sauna HR is in the 90s I have been doing something wrong :-) I sweat like crazy and it was much harder to withstand the temperature. I kind of figured my previous attempts were too easy. 

+ 20' sauna. HR 111. 

AM: 4.6 miles, averaged 9:39. HR 138.

3 x 6' Subthreshold

I don't remember my HRs but I have them somewhere. I did these at 7.2. I had planned on my 5 x 6' and about 65-75' of running buy Sawyer left one of his shoes at home, so I had to drop it off. 

PM: 6.4 miles, averaged 9:23. HR 146.

Friel Test

Warmed up 20, did 10' pretty steady around 158 BPM and then did the 20' portion @ 168 BPM. I think both were slightly conservative, but I think LTHR at 168 is pretty close. Maybe slightly higher around 171-173, but now I know. HR got up to 182, so my max is slightly higher than that but not too much. 

PM: 60' on the trainer. 172W. HR 118.

Planned to do about 90' on so but just felt off and wasn't feeling it, so I capped it at an hour. 

I did sauna after, but it wasn't hot enough and I had to pick the boys up. Oh well. Still working on getting those sessions dialed in.

AM: 12 miles, averaged 9:17. HR 137. 

8-Mile MAF Test

Got outside for some fresh air. I was going to get on the road bike, but it was still a bit chilly and snow and ice was present in places on the tempo loop, so this was the right decision and I got my long run in for the week. I started out slow, and I knew my pace @ 139-140 BPM would be slow, but I didn't expect 9:20-9:30, but that is where it was and then it dropped quite dramatically without any change in effort, so my moodiness of the opening miles was eclipsed and I had a good run. Longest run in a while, and longest run outside this year. 

Averaged ~9:08. HR 139/140

Lunch: 30' sauna. HR 105. 

PM: 2 hour 48' road bike ride. 187W. HR 134. 

I decided to get outside as it was sunny and before it snowed again. Got the road bike ready as that seemed like the best tool as I know the dirt roads are likely a mess. Took a bit to get ready and settled in, but I ended up having a good, but frustratingly slow ride. 17.8 MPH was my steady gravel/gravel bike pace last year (19-20 MPH for the road bike), so I have some work to do. 

+30' sauna after to warm up. I think I hit the sweet spot. HR 98.

AM/Lunch: 3 hours on the trainer. 197W. HR 126. 

3 x 20' LT1 + 3 x 12' Sweet Spot

Solid long ride with some quality aerobic work. I warmed up about an hour, thinking I would do a 20' test or a 60' test, but then thought better of it. 

LT1 Intervals: 203W @ 123 BPM @ 1.4 mmols, 210W @ 124 BPM @ 1.4 mmols, 214W @ 132 BPM @ 1.6 mmols; 

These numbers were solid improvements even from last week. 

Sweet Spot Intervals: 255W @ 148 BPM @ 2.7 mmols, 257W @ 152 BPM @ 2.0 mmols, 261W @ 154 BPM @ 2.3 mmols

Again, very solid improvements from last week when I averaged something around the low 240s at higher HR and lactate.

I took in 350g of carbs and felt fine.

AM: 60' on the trainer. 131W. HR 96.

+ 35' sauna. HR 86.

Might not have had the sauna warm enough, but HR rose around 20' and really started to increase around 30'. 

PM: 60' on the trainer. 181W. HR 120.

+29' sauna. HR 86. Had to bail as my blood sugar dropped and I felt like I was going to pass out.

AM: 7.6 miles, averaged 8:35. HR 144. 

5 x 6' Subthreshold

Had the day off from Oakland, so I decided to get the workout in outside to get a sense of pace. 7:46 @ 155 BPM, 7:52 @ 157 BPM, 7:40 @ 159 BPM, 7:33 @ 158 BPM, 7:30 @ 159 BPM. Legs felt very flat and heavy, but paces were a good deal faster than on the treadmill where this workout has been around 8:25-8:15. 

+ 30' sauna. HR 98. 

PM: 70' on the trainer. 200W. HR 131. 

4 x 8 Subthreshold

Tested a Norwegian-style double threshold day, but with the bike, which I think could be a valuable approach and somewhat easier than doing it with running, though it will take some tinkering. I misunderstood what a double threshold day was since I first heard about it. I assumed it was two "true" threshold workouts, which sounded insane, but done the Norwegian way, it's like doing moderate reps that are approximately marathon to half marathon effort (maybe a touch faster).

I might design a training protocol to test it this summer but I was anxious to try it. I overshot the first two reps assuming the lactate was correct. I think to start these probably could be done around LT1 to a touch firmer to high tempo. Solidly in the sweet spot zone was too heavy. Probably need to really fuel these sessions, but I will know more if I fully roll them out in May. 

254W @ 153 BPM, 256W @ 154 BPM, 241W @ 146 BPM, 238W @ 144 BPM. Lactate was at 5.7-7.5 mmols to start if I got the testing right (seemed way off and high, but I don't know). around 2.4-3.5 for the last two, which was right on. Good to keep in mind for the future. Might even start more conservatively than I sometimes would such as doing a 3 x 6' or something just to lock in some values, as I am not sure how the body will respond after a morning session. A sauna session between was probably not my best choice.

PM: 30' on the trainer. 126W. HR 89. 

Got on the trainer late and blood sugar dropped and I felt awful, so I bailed on a planned hour.

AM/Lunch: 2 hours 15' on the trainer. 193W. HR 134. 

4 x 10' Sweet Spot

250W @ 153 BPM, 248W @ 152, 256W @ 152 BPM, 260W @ 158 BPM

I was going to run, but I decided to do a session on the bike and go as long as a felt like it up to 3 hours. Decided after 2 hours, I had had plenty for a lighter week. Lactate seemed very high, so I am not sure if I was getting a good sample or not. Lactate for 3 and 4 was high, but it made sense. I think it was 3.5 and 4, so a touch too high, but better than the first two, assuming the readings were correct. I bought some new safety lancets and am still trying to get the correct touch with them.

+ 3 x 8' squats @ 50#

Night: sauna. 35'. HR 88.

PM: 10 miles, averaged 9:01. HR 138.

30' Steady

Legs felt crappy and I was kind of moody, but I figured with 60+ degrees I would go outside. It was damp and windy, but nice to run in a t-shirt and shorts. After 50' I decided to pick it up and do a steady segement. Kept it very controlled around 8:07 pace @ 151 BPM. 

AM: 60' on the trainer. 191W. HR 115. 

+35' sauna. HR 88.

Planned on doing about 2 hours or so, but figured I would cut the volume back to prepare for the next week. Power-to-heart rate looking a little closer to what has been normal for the last few years. Still trying to get back into things.

AM: 8.3 miles, averaged 8:25. HR 145. 

5 x 7' Subthreshold

Decent workout. 7:50-7:28. HR 152-159. Legs a little beat up, but got slightly faster each rep. Things are going to take a while, but I expect things to snowball once I get my consistency back, which will be thwarted by a minor surgery next week. 

PM: 70' on the trainer. 195W. HR 128. 

3 x 10' Subthreshold 

Second mixed double threshold session test. Lactate was still a bit too high, but I was closer to the target. 238W @ 144 BPM @ 3.9 mmols, 233W @ 146 BPM @ 3.3 mmols, 238W @ 145 BPM @ 4.0 mmols

AM: 5.5 miles, averaged 10:59. HR 114. 

Nice morning for a recovery jog. Got rained on toward the end, but the temp was pretty good, and I ran on the Polly Ann for the first time this year. I imagine it will become a mess this week, and not sure when it will be fully ready, but hopefully soon.

AM: 7.3 miles on the treadmill, averaged ~9:00 pace. HR 138.

4 x 8' Subthreshold

HR 151-153 avg. Lactate right around 1.7-2.2 for reps 3 and 4. Didn't test the last one. First one was a little high, but didn't do anything fast in the warm up

PM: 60' on the trainer. 202W. HR 132. 

3 x 10' Subthreshold

227 @ 140, 231 @ 149, 233 @ 150. No lactate strips left, so none taken. Kept it slightly lighter than Monday to make sure the effort was approximately correct. 

+35' sauna. HR 96.

AM: 5.5 miles, averaged 10:55. HR 116.

AM: 8.9 miles on the treadmill, averaged ~9:00. HR 141. 

10 x 3' Subthreshold

Lactate readings were high on the first few, so likely off. 2.5 mmols after rep 10, so right on.

+ Sauna for 25'. HR 101.

Got the sauna about the right temp finally. Had to bail as my HR was getting to about the highest I let it get and I had to pick the boys up as it was a half day for them.

PM: 3 hours total on the bike. 

I got my gravel bike ready to go thinking the roads might be okay, but they were a little gritty and I didn't feel like trashing my bike and clothes, so I got on the trainer after about an hour. 

I did 5 x 20' @ LT1 (lactate was 1.7-1.9) felt okay, but progressively felt rough mentally toward the end, so in interspersed 2 x 3' Vo2 intervals. I was going to sauna, but I skipped it and took a nap. 

Felt mentally pretty rough today. Not sure where it came from, but I haven't felt that bad in a while. I went to bed when the boys did around 8:30-8:45 and slept until 9:30 the next morning. 

AM: 3 miles on the treadmill. HR 117. 

I was going to sauna, but skipped it. Did some bench presses. Just wasn't feeling it mentally today. I imagine it has to do with the minor surgery this Wednesday. Nothing major, but the timing sucks. I haven't hadn't a clear few weeks of training all year. I expect to keep digging myself out of these holes and getting nowhere. Might be time to just run and ride. 

PM: 30' on the trainer.

Tried a Zwift race, but DNFed. I wasn't feeling it and bailed. Felt pretty bad mentally.

AM: 60' on the trainer. 198W. HR 124. 

Felt better. Did two max sprints. Minor surgery tomorrow. Looking forward to having it done.

Off. 

I had surgery on my leg. I even took a gander at the incision, but decided against watching as passing out would have taken longer. Just a pretty small incision in my upper left thigh with a few stitches. Pretty easy, really.

PM: 70' walk (~3.5 miles). HR 73. 

Walked one of my short, Polly Ann run loops. Got back just in time to walk to get the boys from school. Leg felt fine. I am pretty sure I can lightly jog on it if I am careful. 

Off. 

I was going to walk, but I napped twice and just didn't feel like doing anything. I can't feel the surgical site on my leg at all, which is great. 

PM: 8.5 miles, averaged 10:33. HR 125. 

I had done some light practice jogging, taking the boys to and from school, so I figured if I stayed flat and easy, my stitches would be fine. Everything felt fine, so I am going to run with it. 

Sawyer was swinging around some plastic tubing and cracked me right on the top of the head. I thought it was going to knock me out for a second. Took a pretty good cut in my head, but thankfully doesn't need stitches. I am not sure I could do that twice in one week. 

AM: 12.1 miles, averaged 9:20. HR 138. 

8 Miles Steady Aerobic 

Kept it generally quite easy, but picked it up to higher zone 2+ for the middle miles. Incision site felt fine. 9:13-8:27. HR 141-153. I think since I can run fine, I will stack some miles for a while and ride when the stitches are out. I need a solid 4-week base before I get back into any subthreshold stuff or whatever I end up turning to. Eventually I could turn this into a moderate to marathon pace tempo, but I don't know. I love that workout but wonder if it is the best approach to training.

AM: 6.2 miles, averaged 10:29. HR 119. 

PM: 4 miles, averaged 10:28. HR 119. 

PM: 7 miles, averaged 9:26. HR 137. 

Evening: 4 miles, averaged 9:39. HR 131.

AM: 9.2 miles, averaged 8:41. HR 142.

6 Miles Steady

Zone 2 to LT 1ish. 8:36-7:53. HR 144-153. First sub-8' miles since November I think though I have done some sub-threshold work around 7:20-7:30 pace. 

PM: 4 miles, averaged 9:55. HR 122. 

PM: 60' on the trainer. 182W. HR 111. 

Tried the trainer. Felt fine, but the incision site bled just a touch, so I won't be riding until I am cleared, which is fine. I kind of figured it wasn't going to work. I felt fine during, however.

Intended to run, but took a nap after class and then it poured and I wasn't feeling a drenching run. 

PM: 8.2 miles, averaged 8:34. HR 148. 

3x10' SubT

90" recoveries. 7:42, 7:29, 7:19. HR was 160-166, so a little high, but effort felt fine. Probably about right I guess. 

Boys had a day off before a week off, which kind of put a dent in my day off, but I got a decent workout in and will get my work done at some point I guess. 

PM: 4.4 miles, averaged 10:19. HR 117. 

I have felt pretty tired the last few days. I felt like crap on the run, so I just cut it short. Planned on about an hour total anyway. 

AM/Lunch: 13.2 miles, averaged 8:49. HR 145. 

9-Mile Steady Aerobic Progression 

9:00-7:55. 144-160 HR. HR a bit high/elevated, but I felt pretty good and just rolled with it, not pushing too hard. Just under 2 hours. 

First 60-mile week in a little while. Maybe last year around this time, but I don't pay as much attention as I used to. 

AM: 6 miles, averaged 10:52. HR 117.

PM: 4 miles, averaged 10:19. HR 123.

PM: 70' on the trainer. 200W. HR 128. 

3 x 8' Tempo/Sweet Spot

247 (144 BPM), 251 (153 BPM), 254 (156 BPM)

Get my stitches out around noon tomorrow. Did a short bike session today as it was raining and thundering.

Took the boys to Lawrence Tech with me today. They were well behaved during my classes. We walked around the small campus for a bit and checked out some of the buildings I have never been in. They enjoyed it. 

AM: 7.8 miles, averaged 8:22. HR 146.

5x6' 

Stitches come out today. Solid workout. 7:33-7:07. HR averaged 155-161 BPM.

PM: 60' on the trainer. 187W. HR 121. 

PM: 60' on the trainer. 197W. HR 138. 

20' Field Test

Decided to do a 20' test to help set zones. Did 265, which was really disappointing but not surprising. I did make it through the 20' and paced it somewhat evenly. I think I did 267 or 268 for the first 10 and then 262 for the second 10, which is probably about right. I have a lot of work to do on the bike. Running too.

PM: 33 miles @ 19.6 MPH on the road bike in 1:41. 190W. HR 132. 

4 x 10' Sweet Spot

It was very windy and I didn't have a ton of time so I rode some familiar neighborhoods and did the workout on one of the longer tempo loops I use for running long run workouts. 

228W @ 142 BPM. 233W @ 146 BPM. 240W @ 149 BPM. 236W @ 147 BPM.

Legs were pretty sluggish, breathing was fine. In most recent years this has been high zone 2 to low tempo. Oh well. On where to go but up.

PM: 2 hours 10' on the trainer. 201W. HR 126.

60' Tempo

235W @ 140 BPM. Felt good about pacing the effort. This was a decent benchmark for the season. Room to improve, but the pacing was good and power wasn't bad. I can work with this. 

+ 30' sauna. HR 94. 

Sauna reintroduction after getting my stitches out.

Off. 

Felt kind of blah, skipped my long run and was going to do something later in the day, but it didn't happen. 

AM: 9.7 miles, averaged 8:17. HR 147. 

8 x 1k

Changed over to distance for my subthreshold workouts so that I can keep track of my total mileage and incrementally add and get a sense of the percentage of overall quality during the week. 7:10-6:44 pace. Effort a little high, maybe with some peaks around 167-170 at times, but not bad. 60' recoveries. These efforts were much more controlled than when I do them around 40'-50' race effort and jog 90" recoveries. 

4:27, 4:20, 4:17, 4:18, 4:14, 4:12, 4:13, 4:11

PM: 90' on the trainer. 186W. HR 120. 

4x8'

Lactate guided subthreshold. 3.4, 2.1, 2.1, 2.5. Took 4' recoveries. These efforts were very manageable, so I think I finally dialed in the mix discipline double threshold day. We will see if this is repeatable twice a week over a few weeks. HR was low.

234W @ 137 BPM (3.4 mmols), 225W @ 131 BPM (2.1 mmols), 230W @ 135 BPM (2.1 mmols), 236W @ 136 BPM (2.5 mmols)

220-235 is a good anchor point for these double days for now. I will restest on Wednesday and then likely just go with it if results are similiar. 

PM: 6.5 miles, averaged 10:05. HR 123. 

Recovery run with 4 x strides. I am unsure whether strides should be done during a recovery run, but doing a workout every other day or so doesn't leave any maintenance runs to do them on. I would generally do them on a regular maintenance day the day before a workout.

AM: 9.8 miles, averaged 8:12. HR 143. 

4 x 2k

Solid workout. Feeling much better mentally than the last week. Started a bit too conservatively, but settled in. 9:09 @ 155 BPM, 8:44 @ 160 BPM, 8:39 @ 162 BPM and 8:39 @ 162 BPM. The average pace was right around 7' pace, so some progress over the last few weeks. I imagine once I start stacking these a few times per week over a series of weeks the fitness will return. I'd like to get these into the low-6' pace or under by September, hopefully closer to 5:50-5:55 or faster. 

PM: 90' on the trainer. 194W. HR 122. 

4 x 8' 

Solid second session. Fueled well and it made a difference. Need to be better at that as I was last year. 

All reps between 2.2-2.4 mmols, so nice and consistent. I was definitely holding back and keeping things controlled. 228W (135 BPM), 232W (134 BPM), 237W (136 BPM), 237W (137 BPM).

HR was about what I would do for high zone 2 to tempo, but lactate suggested it was perfect, maybe slightly conservative, but that is what I want for these days. I can push a little higher in my weekend workout and into next week. Higher 2s would be fine. Getting some traction now. 

PM: 5.7 miles, averaged 10:37. HR 123. 

I was dragging pretty hard. 

AM/Lunch: 3 hours on the trainer. 214W. HR 136. 

80' Tempo + 2 x 10' Threshold

Solid workout. I felt like things were starting to click and move back in the right direction. Tempo was 240 watts @ 147 BPM, and threshold intervals were 276 (158 BPM) and 278 (159 BPM). I felt like I could have pressed a good bit on those, but held it on target.

PM: 2 hours 30'. 41.1 miles @ 16.4 MPH. 198W. HR 123. 

3 x 12' Sweet Spot

Wanted to get out on the dirt roads. They were a little rough, but the tempo loop was in okay shape. 252 watts @ 140 BPM, 260 watts @ 141 BPM, and 266 watts @ 140 BPM. HR was quite low, likely some HR suppression from the longer workout yesterday. 

AM: 6.5 miles, averaged 10:04. HR 122. 

+ 30' sauna. HR 94. 

AM: 9.8 miles, averaged 8:08. HR 146. 

8x1k

4:26-4:05 (7:08-6:36). Pretty solid session. 

AM: 8.5 miles, averaged 8:15. HR 149. 

4x8'

Solid session. Legs heavy from last night's bike session, but I wanted to get this in. 7:08, 7:09, 7:15, 7:07. HR 162-165.

PM: 90' on the trainer. 196W. HR 126. 

4x10'

237 (139), 232 (138), 239 (140), 235 (142)

PM: 60' on the trainer. 130W. HR 98. 

+ Sauna for 30'. HR 91.

PM: 3 hours 9'. 60.6 miles @ 19.3 MPH. 207W. HR 139. 

4x15' Sweet Spot

Road bike. Solid loop and the intervals fell into the right places. 246 @ 151, 249 @ 150, 243 @ 150, 247 @ 154. 

Off. 

Sick. Caught a mild stomach bug somewhere. Didn't feel awful, but was definitely not feeling well.

Off.

Decided to rest. Wasn't feeling terrible, but wasn't 100%.

AM: 7.1 miles, averaged 8:27. HR 144.

5x1k

Kind of just went by feel. Felt just okay. Low on energy as expected. Deload week and sick, so I figured 5-6 x a k and call it good.

PM: 2 hours 13'. 192W. HR 129. 

3x15' Tempo

230 (141), 236 (142), 238 (141)

Off.

Sick. Didn't feel awful and then in the night on Tuesday I was up about every hour. Not sure if it was a new bug or the old one resurging, but it was definitely worse the second time aroudn.

Off.

Felt pretty awful. Thankfully classes are done at Oakland and I could work from home.

PM: 2 hours 7'. 162W. HR 130. 

Tried a workout, but energy was low and knew it was a bad idea, so I just rode.

PM: 1 hour 48'. 158W. HR 126.

Roads were awful. Loose, graded yet rough. Rocks, sticks, etc. Low or energy and not much to give. 

AM: 6.2 miles, averaged 8:18. HR 143.

Felt pretty good once I got rolling. Did some strides. We drove to Toledo as Megan is doing the half-marathon tomorrow morning.

PM: 7.9 miles, averaged 8:15. HR 146.

Megan ran 1:58:02 in the half. About 2 minutes better than the last time she ran, which was great.

AM: 12 miles, averaged 7:57. HR 153. 

11x1k

Miscounted, but in the right direction. Felt decent. Effort was slightly higher than subthreshold toward the second half, but I just rolled with it. It wasn't terribly hard, just touching closer to lactate threshold than I have been. Averaged 4:15ish or about 6:55ish. 

PM: 4 miles, averaged 10:06. HR 124. 

PM: 5.7 miles, averaged 10:13. HR 123.

Evening: 4 miles, averaged 9:35. HR 123. 

AM: 10.3 miles on the treadmill. HR 145. 

4x10'

It was cooler and rainy and I didn't feel like getting wet. It was the right decision as I locked into the workout and dialed in the effort perfectly. I ran at 1% instead of 1.5% and started at 7.5 MPH and worked down to 7.9 MPH. I imagine there is about .5 MPH difference between the treadmill and my flat outdoor loop, but I used the opportunity to take in some gels and fluids and take lactate. Rep 1 = 7.5 @ 155 BPM @ 2.2 mmols, Rep 2 = 7.7 @ 155 BPM @ 2.1 mmols, Rep 3  = 7.8 @ 158 BPM @ 2.1 mmols, Rep 4 = 7.9 @ 160 BPM @ 2.3 mmols. 

I took in 90g of gels (3 x 30g every 20' or so). This tell me that for longer reps, most likley HR should average between 155-162ish, but probably not much higher, though I would have to test. Effort feels about like marathon effort. 

+ 25' sauna. HR 103. 

PM: 3 miles on the treadmill. HR 116. 

PM: 6.4 miles, averaged 9:39. HR 126.

Tested some Puma super shoes. I'm still not completely sold on super shoes, but I want to like them. The Vapor Flys just aren't working for me, but maybe I need to be much skinnier and faster. The Saucony Endorphin Pros have been solid, but the wear on the upper sucks. These feel okay. Very bouncy but responsive. I'll have a better sense once I get some faster stuff with them. 

AM: 15.2 miles, averaged 7:55. HR 145. 

10 Miles Steady in ~75'

Solid long run to get reset. 10 miles @ 7:36 @ 151 BPM. Effort felt like honest zone 2 to slightly moderate up to just under or starting marathon effort. Felt like I could have gone many more miles. I took a 30g gel every 30' for the first 90'. Trying to learn to fuel. If I end up doing a marathon this fall, I will need to be able to take in a minimum of 60-70g per hour I think. Likely closer to 90-100 if my stomach can take it. 

3 x 8 bench and 4-5 x 8 squats. I increased the weight significantly (90#, 90#, 100#, 110#); I have been conservative. Trying to not overdo it but also trying to build some serious strength in my legs. It's good for cycling, and I think it will also improve durability in running economy.

PM: sauna for 27'. HR 91. 

PM: 3 hours 5'. 50.4 miles @ 16.3 MPH. 190W. HR 128. 

3x15' Tempo

227 @ 139, 230 @ 139, 232 @ 140. Solid session on the tempo loop. My last day on the old 38mm pathfinders. I set up two sets of tubeless tires at night. I was pretty proud of myself, never having done it. It is nice to learn a new maintenance skill and be a bit more self-reliant. 

AM/Lunch: 3 hours 8' on the gravel bike. 48.5 miles @ 15.4. 184W. HR off?

Easy endurance. Ran into a guy I did a group road ride with last summer and rode with them on the Polly Ann for a bit, and shot the breeze. Nice to ride with people. Legs were a bit tired toward the end. Depleted from the last few days I think and the lifting soreness definitely settled in late. 

AM: 10 miles, averaged ~9:00. HR 133. 

8x5'

Got up early before our year-end spring conference. It has been a while since I last exercised at 6:00AM. My HR was a bit suppressed and lactate was reading high for the first few reps, but the effort was right, so I just kept the pace the same throughout and lactate settled into 2.3-2.5 or so for the back half of the reps. 

Boys weren't feeling well and then again this morning, so I am staying home with them. 

PM: 4 miles, averaged 10:05. HR 122. 

AM: 6.5 miles, averaged 9:39. HR 122. 

Up early. Felt good. Recovery pace is dropping. 

PM: 4.4 miles, averaged 9:13. HR 116. 

AM: 9.2 miles on the treadmill, averaged 8:42. HR 140. 

3x12'

90" recoveries. Enough to take lactate and start a recovery jog. Started around 7.5 as that is where I started my reps on Monday. Increased the second and third rep. I don't recall if I increased the first rep any, but the second rep was 7.7-7.9 I think and then 8.0-8.2 on the third. Lactate was 1.5, 1.3, 1.5, so a bit too lowm but very controlled. 152 BPM, 152 BPM, 154 BPM. I could have averaged a bit higher HR, but I didn't won't to overcook the session. Ended up too conservative, but that is better than the alternative. Next week I will start around 8.0 probably and adjust up or down depending on the readings. I think it will be worth repeating the same structure and just increase the pace. 

PM: 9 miles on the treadmill, averaged 8:31. HR 140. 

10x3'

Decided to try a double threshold session running. I have done mixed doubles of cycling and running recently, but am undecided on that approach, so I figured I would test this. I felt solid and lactate was low to start then seemed like it was right in the sweet spot. Paces were around 8.2 or so to start then worked my way down to 8.5, 8.6, 8.7, 8.8. This session added some solid volume to the week. I think I will keep on day of double threshold for several weeks and only then later maybe gradually introduce two days. If it accelerates things the way I hope, I will keep it in the rotation for fall.

AM: 4.4 miles, averaged 10:18. HR 120. 

PM: 3 hours 8' 52.8 miles @ 16.8 MPH. 193W. HR 133. 

Thursday Night Dirt!

First one of the season for me. Rode B group as planned as I have a long run tomorrow. Still got in a solid workout and it was nice to chat with people. 

AM: 16 miles, averaged 7:35. HR 149. 

11 Miles @ Marathon + 15-20"-~Light Marathon Effort

Averaged 7:17 for the 11 miles @ 153 HR. Felt very good throughout and the pace was dropping and not too hard. Steady to moderate to just about marathon effort. I took in 90g of carbs in gel form per hour, which is a new record. Feel like things really moved in the right direction this week. By mile 3 I was under 8' and mostly running around 7:35-7:08 for the faster miles without much of a change in effort. 

AM: 3.3 miles, averaged 10:42. HR 115. 

Up and out the door early before the boys were up.

PM: 2 hours 42'. 47.8 miles @ 17.7 MPH. 217W. HR 135. 

1-Hour Gravel Simulation

I was thinking I would be okay with 245-250, but though I could likely hold something in the 260s if I started sensibly. Everything went well and I got off to a fast start. The new wheels are running fast (they should for the price!). Loop was in good shape as it had been graded this week and sprayed in places, but not soaked. Well, until a thunderstorm came through and pelted me, but I just rode through it.

I kept up at 249 watts @ 147 HR through the first half and 270 for the second half @ 149 HR, so not much of an increase in HR but the watts went up a good deal. I was pretty pleased with the session. Bike fitness is coming back and running fitness is coming along nicely. 

+Weights and 26' sauna. HR 95.

4 x 8 squats. 70#, 80#, 100#, 100#

After picking up my road bike for front brake service

AM: 60' on the trainer. 122W. HR 100.

AM: 10.3 miles on the treadmill, averaged 8:45. HR 139.

3x12'

Lactate in the 2.0-3.0 range. I don't recall the pace.

+ Weights and Sauna. 26'. HR 94.

Up early as the boys were home from school, as the township had a water pipe break and we are under restrictions and a boil advisory. 

PM: 8 miles on the treadmill, averaged 8:50. HR 136. 

5x6'

Solid, second subthreshold session. Lactate was running a bit high, but I feel like I couldn't get a clean reading all day. LT1-LT2

PM: 2.5 hours on the trainer. 212W. HR 132. 

3x20' Sweet Spot

I was going to ride to Fenton and do the Depot road loop, but it looked like rain, so I settled on this. 255W @ 148 BPM, 255W @ 151 BPM, 256W @ 153.

Solid session. Bike fitness is trending in the right direction again.

AM: 6.5 miles, averaged 9:41. HR 120. 

Early run before the boys got up, as they are still home. Water situation is looking up. Someone was still watering their lawn even after a heavy rain and during a water emergency. Oh well. 

PM: 4.4 miles, averaged 9:04. HR 121. 

AM: 18.4 miles, averaged 7:22. HR 151. 

3 x 4 Miles @ Marathon Effort

Fitness definitely too a big jump this week! Bumped up my intake to 100g per hour and that worked well other than sticky hands. I figured marathon effort would probably land in the low 7s, maybe under. This was squarely marathon effort, so I imagine in comfortable conditions 7:00-6:45 is marathon pace. 

Interval 1: 7:07 pace @ 156 BPM

Interval 2: 6:57 pace @ 156 BPM

Interval 3: 6:50 pace  @ 157 BPM

Interval 4: 6:48 pace @ 158 BPM

Things have really snowballed the last 2-3 weeks. Still not fully decided on a fall marathon, but I am between that and trying to get back into respectable half-marathon shape and take a marathon PR crack next May. Things are trending well and the running feels right, so I am happy with that. 

I was supposed to run a 5k this Sunday, but they cancelled as they are using that area to distribute water. Water emergency has been lifted, but the boil advisory is still in place. 

AM: 6 miles on the treadmill. HR 117. 

Got this in before the boys got up. Megan is out of town. They ended up staying home as Sawyer's foot is still hurting and he isn't walking on it and I didn't feel like carrying him to school to drop Charlie off, so they had an entire week off from school with the water issue. Oh well. 

PM: Off. 

We took Sawyer to a specialist to get his foot issue sorted. I was going to ride, but figured I was better off going with Megan. 

AM: 4.4 miles, averaged 9:03. HR 120. 

Short, very easy run to wake up and move the legs. Enjoying early morning runs lately. Legs feel great. Longer ride later. 

PM: 3 hours 6'. 56.7 miles @ 18.2 MPH. 213W. HR 143. 

Gravel Simulation 3 x 4' Vo2 + 60' Sweet Spot

Solid ride. The weather turned warm and humid. Roads were fairly dry after some heavy rain. Vo2s were okay. 290, 283, 286 (some turning). 60' @ 258W @ 161BPM. On par with last week but warmer and with some harder efforts at the beginning. Decent. Bike fitness is rebounding. 

AM: 3 hours 11'. 52.7 miles @ 16.5 MPH. 169W. HR 123.

Coffee Ride with a small group of guys. Beautiful weather. Finally. 

Lunch: Weights and 20' sauna. 

AM: 6.5 milesm averaged 9:57. HR 119.

Beautiful morning. Warm and humid. I had to turn the air on last night. We pretty much went from heat to AC in a few days.

PM: 4 miles, averaged 9:31. HR 128.

AM: 9.8 miles, averaged 7:47. HR 150. 

4x8' @ Half Marathon Effort

Nice morning. Mid-60s and humid, but I felt fine. 15' warm up, 3 minutes around marathon effort, one short pickup and straight into it. Solid session. Moving forward a bit more. Settled into training now. Just need to keep ticking along and doing the right things.

Interval 1 = 6:46 pace @ 162 BPM

Interval 2 = 6:42 pace @ 164 BPM

Interval 3 = 6:40 pace @ 165 BPM

Interval 4 = 6:36 pace @ 165 BPM

+ squats and bench press and 20' sauna. HR 87. 

PM: 3.1 miles on the treadmill, averaged 9:39. HR 118.

AM: 6.5 miles, averaged 9:37. HR 122.

PM: 5 miles, averaged 8:53. HR 124.

Quite a bit cooler today. 

AM: 8 miles, averaged 8:34. HR 136.

PM: 3 hours 15'. 56.6 miles @ 17.3 MPH. 188W. HR 129.

Thursday Night Dirt

Pretty cool out. Feels like fall again. Solid ride on B group on the A group route. Some punchy portions. Felt decent. Didn't want to smash my legs too much as I have a long run in the morning.

AM: 18.2 miles, averaged 7:25. HR 153. 

3 x 4 Miles @ Marathon Effort

Slept in a bit or at least later than 530-545. Ate two Pop-Tarts in an effort to try to fuel my long runs. Not ideal nutrition, but very digestible. Windyish but got into the workout pretty quickly. Legs were okay, but probably needed a lighter effort last night. Didn't try to chase the pace from last week, just found the effort and kept an eye on the numbers. 

Interval 1: 7:04 pace @ 157 BPM

Interval 2: 6:56 pace @ 158 BPM

Interval 3: 6:56 pace @ 161 BPM

I signed up for a 5-mile race on Monday, so I have two days to get my legs ready. I haven't done a running race since last June, which didn't go as well as I hoped and kind of just threw me off. I need to not do that. 

AM: 4.3 miles on the treadmill, averaged 10:26. HR 114. 

Legs feel fine after yesterday, but I needed a lighter day today and tomorrow to get ready for my first race this year on Monday.

PM: Off.

AM: 2 hours 10' on the trainer. 209W. HR 123.

3x30' Tempo

I was going to do an easy run and strides before my race tomorrow, but I only got in one ride this week, and so I decided to do some lighter quality. 3' recoveries.

220W (126 BPM), 227W (131 BPM), 229W (134 BPM)

I have a five-mile race in the morning, my first foot race since last June. I think I have settled back into my running enough to know I can just make up a race pace and expect to run it. I think as I got fitter over the last 2-3 years, I had specific times I needed to run and it didn't work out, and I got disappointed. This was true for almost every race except Churchill's Half in 2023, when I actually surprised myself. A 5-mile race is enough of distance to get a good mark in the books, get a sense of lactate threshold, a projected current 10k time, and an updated subthreshold pace target to calibrate workouts, and if I run hard enough a lactate threshold heart rate.

AM: 2.4 miles, averaged 10:32. HR 118. 

Pre-race shakeout/pre-warmup warmup. Got up to get the legs moving a little in case I run short on warmup time before the race.

AM: Veteran's Memorial 5-Mile Race

2.8 up, 4.9 race miles, 2 miles down

I had a decent race. Probably could have race more aggressively when a guy or two passed me, but I haven't raced in almost a year and only did one race last year, so I was trying to have a sensible start. I went from third to fifth and stayed there. The race has some up and down, making it pretty honest and a good place to attack if the race is close. I think I managed to run a pretty even effort and maybe a click back from 100% race effort. Feel pretty good about the result. 

The course was billed as being short for some reason, the exact one I cannot remember. Going into the race I knew I could run at least 6:45 pace as I think that is in the middle of half-marathon pace, and figured 6:35 would be doable and hopefully close hard. I was able to press a bit but mostly even to slightly slower at the beginning. I figured 6:20s would be possible, but likely wouldn't start there and certainly wouldn't do it on the hills. 

Legs felt a little up and down and form felt okay here and there, but inconsistent. I haven't done much true threshold running, so that's okay. I still think the approach is paying off as I will do my subthreshold workouts closer to 6:40s than low 7s to just under as I have been. Weeks have been averaging in the 60s, so I figure with consistency things will continue to improve. 

4.9 miles @ 6:33 pace @ 168 BPM

6:23, 6:46, 6:44, 6:20, 6:28 (for the partial mile)

AM: 6.6 miles, averaged 9:54. HR 115. 

Legs felt pretty good, but a bit sore and tight in places. Hit it with the new massage gun, which is plenty intense on level 2.

PM: 5.4 miles, averaged 9:36. HR 130. 

Warming up nicely. 

AM: 7.2 miles, averaged 8:58. HR 127. Did some strides.

Lunch: 3 hours 12' on the gravel bike, 54.2 miles @ 16.9 MPH. 184W. HR 124.

Weather was really nice so I decided to ride. Went to Holly. The roads were in near perfect shape. Tested a new camera setup I got. It is a dash cam setup rather than an action came, which is what I wanted in case I get hit or someone tries to hit me or run me off the road, I have evidence of it. 

AM: 8 miles, averaged 8:29. HR 130. 

+ weights and 21' sauna. HR 99.

I might skip Thursday Night Dirt and do my own thing this week. 

PM: 2 hours 13'. 38.7 miles @ 17.4 MPH. 197W. HR 128.

3x12' Lifts

10' around sweet spot to threshold effort and then 2' @ threshold to vo2. Legs weren't willing to move too much but felt okay once I got going. 256, 264, 268

AM: 17.3 miles, averaged 7:27. HR 151. 

5-4-3 Mile Sets @ Moderate-to-Marathon

Another solid one today. I was goign to do 5 x 3 miles, but worried I would loose count of where I was at, so I decided this would be an appropriate progression from last weeks 3 x 4 miles. Figured I would start around 7:20 to 7:teens and just see where it went as my legs were pretty loaded from last night's bike session. 

7:19, 7:14, 7:10, 7:09, 7:05 (4' steady jog): 7:11 avg @ 154 BPM

7:06, 7:04, 6:59, 6:49 (3.5' steady jog): 6:59 avg @ 156 BPM

6:54, 6:54, 6:52: 6:55 avg @ 161 BPM

+30' sauna. 

PM: 3 hours 17'. 53.7 miles @ 16.3 MPH. 192W. HR 120.

Roads were perfect, weather was amazing. Dry and sunny, decently warm, but so dry it almost felt cool. Legs were crabby to start, but I just kept it light endurance and enjoyed the ride. Imagine that!

AM: 6.3 miles, averaged 9:32, HR 123. 

+weights and light core after

AM: 10.6 miles, averaged 7:44. HR 141. 

3x12' Subthreshold 

6:50, 6:44, 6:41 averaged. HR 153-155 avg. only hitting 162 max. 2' recoveries. Solid session.

PM: 5.9 miles, averaged 10:10. HR 128. 

6 x 8" Hill Blasts

I don't recall the last time I did hill blasts. 2019? Trying to get some power and turnover back. Aerobic engine is starting to redevelop and I have time to redevelop speed, but I want to work my power and form just a touch.

AM: 6.6 miles, averaged 9:40. HR 118. 

+ Bench press and 23' sauna. HR 100. 

PM: 4.3 miles, averaged 9:16. HR 123.

AM: 10.6 miles, averaged 7:44. HR 150.

10x1k Subthreshold 

4:09 average, or about 6:40 pace (6:46-6:34 pretty consistently). 1' recoveries. Legs didn't feel too snappy to start, which was odd because I felt pretty solid on the warm-up. Still getting used to doing workouts at 6:15, I guess. I might need more than 20' of warmup time, too. 

+ squats and 22' sauna. HR 98. 

Just did 90# and then 110# I think and 3 x 8 for some maintenance. Trying to do enough of these to stay strong and build some strength without compromising my workouts. I think I will do a full-scale off-season lift next winter. I have been trying to get into it for the last two years, but I am doing them on a semi-regular basis. 

PM: 4 miles, averaged 9:49. HR 121.

AM: 4.5 miles, averaged 10:03. HR 114. 

+ 26' sauna. 

PM: 2 hours 43'. 46.7 miles @ 17.2 MPH. 199W. HR 144. 

Thursday Night Dirt

Decided to do A group. Felt pretty good to start, then we went hard into a corner and a few people braked hard and I did too and thankfully didn't take anyone out or get hit. That shook me a bit. Got dropped on one of the hills on Hixon after than. Just can't seem to not let gaps open. I was pretty frustrated. Another group came behind me and then I got dropped from them, and really questioned my life choices. I was going to head home, but stuck with it and picked a few guys up, and pulled for them and felt better. 

AM: 11.2 miles on the treadmill. HR 143.

4x12' Subthreshold

Planned to do the workout outside but it was warming up and I am trying to limit my sun exposure here and there when I can. I was going to do a continuous run at marathon pace + 15-20" but ended up doing another subthreshold run. I tried taking lactate but numbers were way off I think because even though it was fairly cool and dry in the basement, I was sweating pretty hard. 

I started around 8.5, but that was too slow effort-wise but my legs felt like they were working too hard, probably because of fatigue from last night's ride. I worked my way doing to 8.7 and stayed around there for most of the work, and finished the last few minutes of the last interval at 8.8-9.0 MPH. HR 152, 153, 155, 159.

+ bench press

PM: off.

AM: 4.1 miles on the treadmill, averaged 9:46. HR 117.

Went to the bike shop to look at a bike as I got the new bike bug. I was going to wait until next year to sell my gravel bike, but given some of the upgrades and the sales on the outgoing models, it might be time . . . Didn't get anything today as I wanted to think it through a bit and get a sense of what I can get out of my current bike.

PM: Off.

Decided a very light day was in order.

AM: 3 hours. 52.1 @ 17.3 MPH. 206W. HR 141. 

2 x 20' + 4 x 2'

I was going to do the Coffee Ride, but wanted to sleep a bit, though I didn't sleep too late. I was going to do a 60' effort, but dialed it back and modified the workout and settled on a 2 x 20' session, which ended up going well. I paced fairly well, hitting the last 5' of each itnerval higher than the average for the first part (285 for the last 5' on the first one and 287 for the last 5' of the second). 266W @ 154 HR and 275W @ 159 HR. 360, 346, 334, 326.

Not feeling super bike-race-ready, but I guess I just need to rip the band-aid off next weekend, get a sense of where I am at, and keep plugging along. Running fitness is at least moving in the right direction. 

AM: 6 miles on the treadmill, averaged 9:55. HR 117. 

Cottonwood is driving me insane. 

PM: 4.4 miles, averaged 9:14. HR 128. 

AM: 8.5 miles on the treadmill, averaged 7:36. HR 143.

30' Continuous Subthreshold 

Decided to get a workout in, even being slightly short on time, so I did 30' continuous. I felt very good. Started at 8.5 MPH, and that was too slow, so I sped up here and there after about 3'. Moved to 8.7-8.9 for a good portion of it, and the last 15' or so I moved it up to 9.0, maybe it was the last 10'. but the last 5-7' I was running between 9.1-9.3. I could have run a good deal faster, but wanted to stay very controlled, around half-marathon effort at about the firmest. HR 159 BPM for the 30'.

PM: