Of Mice and Marathons

AM/Lunch: 90' on the trainer. 227W. HR 138.

60' Wave Tempo Alternating 5' sweet spot/5' Tempo

This was solid given my energy levels and worked through some of my anxiety. 

Megan got up with the boys. I was wide awake at 3:45 and didn't sleep well for much of the early morning. Feel alseep decently from 7 or so until 9 and layed in bed worried I'd be anxious as soon as I stood up. I was but kind of worked through it. 

I wish I would have got at least my minimum 65' each day in Florida so I could absorb all of the work I have put in this year, but when vacationing I always have the best of intentions and it is harder with kids and other people's schedules. I have two solids weeks before my first race of 2024, which will be my first 10k since fall 2018. I imagine it will shock the system and I will be lacking a gear, but I do have a chance to get in two faster workouts around 10k effort to sharpen up a little. 

Break this week and the boys will be in school, so I am looking forward to that. An electrician is coming tomorrow to hopefully sort out the new treadmill GFCI issue.

AM: 90' on the trainer. 217W. HR 128.

PM: 7.2 miles on the treadmill, averaged 9:02. No HR data.

Road the trainer waiting for the electrician. Glad I got some decent time in as it is break.

The electrician came and figured we needed a dedicated circuit, which I kind of assumed. They said they could do a regular non-GFCI, so I said we would go with that, cut in a new outlet, and might as well make it a 20AMP. Had a few other outlets fixed throughout the house, which I know I should be figuring out. I knew it was going to cost, but holy moly. I do have a working treadmill in the basement now. I was really happy they could get it done today. Tried to use Zwift, but it was disconnecting from the iPad, but I think it is just old and mostly done.

Need to tweak the overall setup and level the adjustable feet a bit, but it is a really solid machine. Should be logging some decent time on it when necessary. It is quite firm as far as treadmills go, so I don't think I need to worry about running in firmer shoes, just whatever feels right or is working through the rotation.

AM: off.

Got up with the boys and took care of them as I usually do on Tuesdays. I was going to run or ride during their nap as I now have this option, but I took a nap with Megan instead. A good decision. 

It was 70 degrees today. We voted and took turns with the boys in the athletic fields. 

PM: 7.6 miles on the treadmill, averaged 8:33. HR 147. Did some strides.

Used my trainer desk and laptop and Zwift worked perfectly and the window works well as a mirror when it is dark, so my tweaks to the setup are coming along nicely. Quite pleased. 

AM/Lunch: 90' on the trainer. 243W. HR 153.

85' @ 250 Watts 

PM: 7.1 miles, averaged 9:11. HR 147.

HR seem a little elevated, but I think it was dehydration. Woke up sweating in the middle of the night and sweat a lot on the trainer at lunch and didn't properly rehydrate.

AM: 11.7 miles, averaged 8:01. HR 156.

6 x 6' @ 10k Effort w/ 3' Recoveries

I was nervous about this one after not doing any workouts last week and not doing much running. I was quite tired and slightly dehydrated and had a few drinks last night (it's break, so I decided it was okay), so I wasn't sure where things would land. Mostly just lacking confidence, but it was quite cold and the workout went very well. I figured starting around the low 6:20s and cutting down would work, but ended slightly faster. 

6:17 @ 171 BPM, 6:14 @ 174 BPM, 6:12 @ 176 BPM, 6:12 @ 175 BPM, 6:10 @ 177 BPM, 6:09 @ 179 BPM

Averaged 6:12. I think this is probably close to current 10k pace. My HR was definitely elevated but not bad. I am sure that my current 10k pace is faster than 40' as I think I was around 41' or so for 40' @ half marathon effort 2 weeks ago. 

I was happy with how this went. I could have done the extra 100 meters or so for the full mile. 3' recovery jogs were plenty. I was definitely working. Not dying, but it was an honest effort.

Night: 60' on the trainer. 208W. HR 129.

AM: 6.5 miles, averaged 10:01. HR 129. 

Nice colder morning starting to turn warm. Got a little sweaty as I was overdressed but I was jogging so it didn't bother me. Had a dermatologist appointment and had two spots scraped. Painless but weird.

PM: 6.5 miles, averaged 10:02. HR 131. 

Megan and I did our taxes. Or rather had them done. Big return even having made substantially more money, which was welcome news. We had a sitdown lunch for the first time in I have no idea how long as the boys were in school. 

Lunch/PM: 4 hours 33'. 201W. HR 137. 17.2 MPH.

Solid roll to Tyrone Township and Downtown Fenton. Weather was great. Upper 40s low 50s and the sun came out toward the middle of the ride. Windy here and there, but not bad. Really enjoyed the ride. Picked up about 22 new miles. A decent mixture of dirt and pavement. I could easily have added more dirt roads to make the route a little safer, which I will probably do next time.