Of Mice and Marathons

AM: 14.4 miles, averaged 7:49. HR 152.

50' @ Half Marathon Effort + 10"

Good weather. Cool, but not cold. Decided to do this on one of my regular run routes and do it twice, which I have done before. I figured I could get out in the 6:40s and run pretty comfortably and that would be about right. I found it hard to establish rhythm on the route with a grade changes but that was the point. Took a while to wake my legs up from the longer ride but then I felt quite strong. I started around 6:50 pace and worked in the 6:30s toward the end where it was flat to slightly downhill. Only have a partial list of splits as I just used my lap function and Strava. One two mile segment was 6:38 pace and has a decent about of uphill, with an adjusted pace of 6:33, so I am feeling pretty good. 

Averaged 6:44. HR 168

A lighter week this week as I did 17+ hours and I have a 10k next Saturday. I will likley do shorter easy runs, no midweek workout, and either very short second runs on 60' on the trainer (the most likely)

AM: 6.6 miles, averaged 9:56. HR 130. 

Pretty tired. Up too late. It was a beautiful day out. I saw a very lovely toned midriff in early March and three turtles. A few groups of school kids were coming down the Polly Ann and I thought for sure I was going to run into the boys but it wasn't their class. 

PM: 60' on the trainer. 209W. HR 126.

Lunch: Off.

PM: 5 miles, averaged 9:14. HR 131. 

Skipped my lunch trainer ride and decided I didn't feel like running on the treadmill while the boys napped even though this was precisely one of the reasons I wanted it. But I also took a nap, which felt great. Easy miles in the dark. Lighter week this week, but I will likely do a bike workout tomorrow as my overall time will be lower and the intensity down, but I wan't to try to run hard on Saturday. It might be windy and rainy, but it is easier to run in that than ride in it, so I will just deal with it.

AM: 7.6 miles, averaged 8:38. HR 142. Did some strides.

Solid run. I slept until about 9 or so this morning, intending to sleep in but not overdo it. Megan and I were both in bed before midnight, which is rare. Slept like the dead though. Felt great. Still took a nap after teaching just to fully recharge. 

PM: 60'+ outside ride. 195W. HR 131. 16.6 MPH.

Short mixed loop. It is rare that I ride outside in the middle of the week and the weather wasn't great, but decided I wanted to get back outside rather than hit the trainer. I generally don't do anything shorter than 2 hours outside, but I guess maybe I should do that more to work on my handling. 

AM: 6 miles, averaged 8:27. HR 143. 

PM: 82' ride. 203W. HR 136. 17.3 MPH.

It was in the lower 50s and sunny, so I decided to go out before picking the boys up rather than staying inside on the trainer. A nice ride.

AM/Lunch: 2 hour 4'. 194W. HR 132. 

Did a loop headed east on some of the Thursday Night Dirt roads and went after a KOM, but missed by 3 seconds. Maybe gave up a bit early, but my legs weren't feeling it. Still set a 1' personal best for power. Had a good ride and the roads were in really solid shape over there. Lots of rain coming in this afternoon and evening, so I am sure they will be a mess in places that were graded. Doesn't look like any good weather for Sunday anyway. Next week it looks to be in the 60s, so I will likely try to ride a bit in the afternoon even if it means cutting down on running and doubles. I seem to go back and forth with this. 

Probably a bit much before a running race but it was mostly quite easy and my running mileage has been cut back this week. 

PM: 3.4 miles in the rain, averaged 9:02. HR 144.

HR a bit elevated but I was a little anxious about being back to pick up the boys and I was ticked about the way the dermitologist's office didn't call me back concerning a biopsy. Running around 3 hours after a 2 hour ride didn't help.

Weather looks solid for tomorrow. Not thrilled about a 10k race being at 8:00 when I have to travel almost 90 minutes, but I will make it work. 

I've been out of the habit for too many years of writing down goal times for races, but I guess maybe it is time to start. 

C = 40'. I went through almost 10k in 40' high in a workout a couple weeks ago 

B = 39'

A = <= 38:30

I'd love to get under 38' but I don't think I have the leg speed for that currently. I think averaged anything in the 6:teens will be solid. I'd like it to be averaged closer to 6:10-6:12 or faster. 

AM: 14.2 miles w/ 10k race. 

Short report, the race did not go well. This was my first 10k since October 2018 and only my second running race since that time.

I got there at a decent hour and got in a good warmup of 35' including a half mile at marathon effort, two decent strides, and approximately 2' at race pace. Then the race started 20' late, which was not ideal as the temperature had dropped a good bit from 50 or so to 40 or colder and it was damp and windy. 

Got out decently as I didn't see that many 10kers and most of the faster guys were doing the half. Thought I was in the lead at one point and looked at the guys bib and he was a 10ker. I started to press a bit and pass him hearing him breathing. I felt like I could go faster if my legs wok up but they din't want to move much faster than low-6' pace. My shoe came untied twice and my hands were so cold that it was hard to tie them. That was around mile 2-3 and I pretty much had had it at that point. I felt foolish and amateurish. I ended up passing the kid again at one point, but we hit some solid hills and toward the turnaround I realized there were at least two people in front of us with a good lead, so then I really didn't feel like racing as I was getting trounced and my time was not working out. Managed to die a few times and kept going. Mentally I was not into it and I felt I prepared well. Oh well. 

3.8 up, averaged 9:14. HR 147/4.2 down, averaged 9:54 (HR 136)

6.29 miles @ 6:29. HR 176. Likely a few beats low with the shoe tying nonsense. So the effort was about right. 

Splits: 6:10, 6:19, 6:44, 6:34, 6:45, 6:30, 6:25 (partial)

A few weeks ago I did 40' @ 6:34 pace and I also did 50' @ 6:44 pace, so I figured 6:20s or faster would be doable. Not today. Oh well. I was frustrated at first, but then just moved on and got in a solid cool down and got home before lunch. Had a solid nap. 

I have a half marathon the first part of June and plans of running that in the low 1:20s is going to take some serious work, but workouts have been great.