Of Mice and Marathons

PM: 10.7 miles on the treadmill, averaged 9:20. HR 143.

100' w/ 40' Steady

Got screwed out of about a half mile or so on my watch, but didn't bother with a manual entry. Warmed up progressively from 5.0 to 8.0 to a bit faster, knowing I was going to likely start at 8.0 even if it felt too easy and progress. 

10' each @ 8.0, 8.2, 8.4

5' @ 8.6

2.5' each @ 8.8, 9.0 

~7:14 average @ 163 BPM

This was a solid workout and gives me a better sense of current fitness and treadmill speed so that I can ratchet down my midweek workout next week a bit more than the one last week, using that and this one as a guide. 

Walked around the mall for a little bit to get some food and just look at the stores. You'd never know that malls are dying from Great Lake Crossing in Auburn Hills, Michigan. Went grocery shopping after. 

AM: 90' on the trainer. 205W. HR 128.

Planned to go to the gym for a recovery run, but it was way too cold outside. Too cold to run and the pathways still a mess, so this was it. 

Finished watching Six Feet Under.

Lunch/PM: ~80' on the trainer. Zwift race.

Did my as of late typical time and race though on a slightly different route. Solid race overall, but I needed to push on the downhills after I used my powerup on the uphill. I think I needed to be first going into the sprint even though in cycling that is typically exactly where you don't want to be. Trying to come from behind with 2-3 seconds didn't work well or I need to change my approach and gearing for when I get to the sprint. Took 7th and lost by 2 seconds. I haven't had much of a sprint. Certainly not what I do when I randomly do them in an easy ride. Power was nothing special but tactically I stayed more or less where I needed to.

260 watts @ 159 BPM

AM: 8.9 miles on the treadmill, averaged 9:01. HR 152.

Watch shorted me again. I guess I could calibrate it or use my footpod if I can find it. Solid workout. A good deal faster than last week though I was feeling out the paces then. I think the effort was just right on this one. I was hanging on the last few minutes of 15' but it wasn't bad. I did rethink a final speed change, but that was fine.

20' + 15'

5' each @ 8.6, 8.8, 9.0, 9.2; 5' very slow jog; 5' @ 9.2, 10' @ 9.4

I was hoping to do the 15' @ 9.2, 9.4, 9.6, but hte 9.4 was plenty and I knew I could get through the 5' @ that, but knew one more speed change wasn't going to work and even thought of cutting it back to 9.2, but hung on. HR was creeping into the lower 180s, so challenging but not impossible, but when your fitness returns and your hydration is good and your RHR is low, sometimes that 180 hits a bit harder. 

20' up/20' down

PM: 60' on the trainer. 137W. HR 103.

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

AM/Lunch: 6.1 miles, averaged 10:43. HR 127.

Got a bit of light snow, but figured I would venture out as the safety paths had been cleared somewhat. Slow going but not terrible. A few small snow banks to navigate. Met the plow on the way back, which left some hard crusty snow and solid footing (and faster pace) with my screw shoes. Nice to be outside and get some air, especially as it was back up into the 20s.

AM: 7.4 miles on the treadmill, averaged 8:47. HR 143.

5' @ 5.5, 10' each @ 6.0, 6.5, 7.0, 15' @ 7.5, 10' @ 7.7, 5' very ez

PM: 60'+ on the trainer. 215W. HR 135. 

AM: 4 hours 5' on the trainer. 228W. HR 142.

Long ride with a group doing a Zwift century, which really isn't a comparable century, but it is a solid 4 hours, so that was fine with me. Got up about 5:30, not really wanting to and then waking up and deciding it wasn't a bad way to spend a morning. Felt solid throughout and fueled and hydrated. Very solid power to HR. Right at the top of zone 2 for the average. Higher in places of course to keep the pace.

Went to Oakland to see about getting Megan's tire fixed. Called AAA and waited over 2 hours, so I changed it myself. Megan didn't want me to do it, but it was in the low teens and windy and even though I had my car running I wasn't in the mood. The hood on my car wouldn't close (I put in some windshield wiper fluid), so that really set me off. I assume the catch was just sticking in the miserable cold. Ho hum.