Of Mice and Marathons

Off.

Slept horribly, I think because my system was worried I was going to get sick, which didn't happen again other than the short, intense period a few hours after going to bed. I would fall asleep, wake up, try to get comfortable, and sort of fall asleep. Got up late, but still felt pretty awful but not sick. Just dehydrated and crappy. 

Lunch: 10.2 miles on the treadmill, averaged 9:04. HR 146.

Progression through 65' starting very slow (5.0 MPH) as my legs were beat up, but I didn't feel like doing a straight recovery run as I had a day off yesterday, but figured it I didn't feel great I wouldn't press given how sick I felt yesterday. Thankfully woke up feeling normal and quite rested. Kept it mostly around 7.0-7.5 for the later minutes and then did 4 strides. Need to be more diligent about strides given that my total running volume is low. 

Took a nap after, which felt good. Up early the next three days for bike workouts. 

AM: 120' on the trainer. 217W. HR 135. 

4 x 15' Criss Cross Tempo/Sweet Spot

Solid workout. Not too taxing. My heart rate stayed under 160. Things are coming along, coming back around. 

PM: 6.8 miles on the treadmill, averaged 9:35. HR 137. 

Serious heartburn and indigestion. Oof. Glad to get a run in though. 

AM: 120' on the trainer. 214W. HR 130. 

2 x 25' Tempo

Solid workout. 249W (143 BPM); 252W (HR 142). Not too taxing. HR was closer to higher zone 2, but fine.

AM: 90' on the trainer. 216W. HR 132.

5 x 5' Sweet Spot Over/Unders

Somewhat challenging workout, but very tired. The first 30 second were hard, settled into sweet spot for 4 minutes, then 20 seconds full gas, which just mostly took more mental effort and I wasn't sure how much I was suppose to stand up out of the saddle and "sprint." But 500+ watts and not east for me to do seated for 40 seconds. 

Boys were home for an inclement weather day. Oakland had a half day. I was hoping the boys would be in school but knew they wouldn't be. We managed. 

PM: 7.1 miles on the treadmill, averaged 9:10. HR 139. 

Felt very good despite some indigestion, I think from coffee, which almost never happens. My zone 2 pace is recalibrating slowly. 

AM/Lunch: 11.1 miles on the treadmill, averaged 8:08. HR 155.

3 x 2 Mile + 1 Mile

A good workout today. A slight cold and a good night's sleep. I was going to do the workout in the afternoon like last week but Megan had a last-minute meeting, so I decided to get the workout in, which I wanted to do anyway. 

Plan was 3-4 x 10' and then a harder 5' like last week, but a little faster. I ended up going by distance just for a different focus and kind of went off feel. If it felt way too hard I would go by time (make it 12 minutes so it was still slightly harder than last week) or make some other modification. This worked out well and was in the effort I was looking for, which was strong aerobic (marathon to aerobic threshold). I probably could have done this as a straight tempo as my heart rate was about marathon effort, but figured a recovery would be fine. Took .3 at 6.0. Plenty of time to extend things and make them harder. 

8.0 for rep 1 (162 BPM), 8.1 for rep 2 (164 BPM), 8.2 for rep 3 (166 BPM) and 9.1 for the 1 mile (172 BPM) (6:37 for the mile)

I felt pretty good about this one. The mile felt hard but not out of control like it did last week when I did 5' @ the same pace, which also sent my HR into the mid-180s. Today it peaked at 180, so tough but doable.

PM: 3 hours 30' on the trainer. 229W. HR 139. 

3 x 30' Sweet Spot

273W (152 BPM), 274 (153 BPM), 274 (157 BPM)

Ride called for a total of 20-60' of sweet spot, but I have been doing around 80-90' of total quality work on these, so I kind of just broke it up by 30' off/30' on so that the work was high quality, but recovery was long enough to recover but not doddle. Broke things up nicely. I was going to go 4 hours, but the boys came down and were acting up a bit and I really didn't have the focus for the last 30 minutes. My training stress score was already over target and I got in over 3 hours, so I was satisfied.