Of Mice and Marathons

Lunch/PM: 3 hours on the trainer. 240W. HR 142. 

Gravel Simulation #1: 2 Hours @ Sweet Spot (264 watts @ 152 BPM)

Well, not exactly a "gravel" simulation but a gravel simulation. It was rainy out and knew things would not be great condition-wise, so I stuck to the trainer for this very challenging workout.

Warmup was scheduled for 15', but I did 30 before getting into things. I used one of the pacer group rides on Zwift that was set at 3.5 watts per kilo, shooting to average around 270ish. I dropped the group at one point and eventually they came back. My HR stayed quite low, only getting into the lower-160s in the final few minutes. I tried not to press too hard as 2 hours at this effort is like running at a high moderate to low marathon effort, so it helps to be patient. I have never gone this long at this intensity (though admittedly some of my really long tempo rides were probably sweet spot before). The most sweet spot I have done straight through is around 80-90 minutes. 

I tried to maintain my carbohydrate intake during the ride as I knew it would be impossible without it. I think I was north of 90 grams of carbs per hour though did not do the exact math. I know I had 3 bottles of 90 carbs each and 3 gels of 30 carbs each and I drank 2.5 bottles and took 2 gels, so around 95 grams per hour. I was going to take more but it was a lot of sugar and didn't want my stomach to revolt. I felt fine though. I think I would shoot to be around 100-110 next time and maybe even higher from there. I have been studying higher carbohydrate intake during training sessions and trying to implement it. If you look at modern endurance sports, that is where the focus has neem.

Lunch/PM: 14 miles, averaged 7:32. HR 147. 

8-Mile Tempo @ Marathon Effort Avg 6:42 @ 160 BPM

After yesterday's long hard bike effort I was really due for a recovery day, but I don't really have any other days during the week to do a midweek workout, so I told myself not to force things and if I felt awful I would adjust or just run easy. It ended up going well, though with fresher legs I would like to have seen where the pace could have gone. Effort was good, legs were decent. My HR stayed quite low. The last lap was only 162 BPM, when 10 days ago that is abotu what I averaged. This was about 2 seconds faster per mile, so still progress, which is good. I still need to find the old entry where Rob Murphy gave me advice about getting stuck comparing workouts week to week a number of years ago. 

I decided going into the workout not to do any additional mile repeats as I have done previously. The stacked training load the last few days has been a lot. 

3 up/3 down 

6:52, 6:46, 6:43, 6:38, 6:41, 6:41, 6:40, 6:31

The effort felt right. I decided to pick it up the second half slightly but not press too hard and keep the effort more or less consistent. Not a ton of cardiac drift. Hovered right at 160-161 for most of it.

AM: 60' on the trainer. 142W. HR 94.

Got up early and did a recovery ride. I was in the red the last two days, unsuprisingly. Felt like falling back asleep, but I had to go to the bathroom and figured I might as well get up. Looks like a warm day, so I will get a recovery 10k in later. 

Weight looks to be accurate accounting for hydration, etc. I have never seen weight come off this fast. I am now right around my median racing weight. I would like to see things continue to drop, but maybe not as drastically (though I don't think I have ever said that in my entire endurance career!). Some slight adjustments to eating have made a difference. I am fueling workouts more and taking in more recovery protein immediately after workouts, which keeps appetite spikes way down and ensures proper fueling and recovery, so I don't see it as a bad thing.

PM: 8 miles recovery, averaged 9:47. HR 121. 

A beautiful evening for it.

PM: 8 miles, averaged 7:57. HR 146.

It was 65 or 70. Just absolutely beautiful, though windy headed south. I kept the pace pretty steady as I wanted to get the full loop in before going to get the boys. 

Night: 120' on the trainer. 220W. HR 133. 

3 x 15' Sweet Spot

I still wanted to get in my bike workout. I slept in and didn't get it in, so I got it in late, which wasn't ideal. I got dinner ready for Megan and after the boys went to bed I got on the trainer. Energy was decent, but as soon as I tried to push my legs were super heavy. I struggled to keep my power up. My HR was very in control, but my legs did nothing. That is a tough time of day to try to do a workout, so I didn't worry about it too much. Right around the upper 260 to lowe 270 watt range. I was hoping for upper 270s to low 280s. 

AM: 60' on the trainer. 139W. HR 95. 

PM: 6.2 miles, averaged 9:41. HR 121. 

About 35 degrees with blowing sleet and snow, so quite a change from yesterday when I was in a t-shirt and shorts and I was sweating before mile 2. My bike training program signaled a red day and a recovery ride, which was welcomed. V02 max intervals were not high on my list. Felt very good for both recovery sessions.

AM: 14.5 miles, averaged 7:40. HR 146.

4 x 2 Miles @ Half Marathon Effort

It's been years since I have done this workout. I think maybe fall 2015 before my half marathon PR, but I might have done it spring in 2016. I have to look. Anyway, certainly one of the slowest I have ever done this workout, but I am pleased with it, as this would have been impossible at this pace even 6 weeks ago. Megan had something at Oakland, so I had to get moving. I usually sleep as late as I can on Fridays. Still managed a good night of sleep with good sleep data. I planned on trying to get everything under 6:30 pace as this would be just below the faster end of my recent 8-mile tempos and a bit faster than my 6-mile threshold run a few weeks ago. It was quite cold.

Warmed up 3 miles or so with some pickups and strides. I did these on my 1k+ loop, which ended up working out well because each repeat was just under three laps. I took a very easy 3-3.5' plod between repeats. I wanted to start in the same spot rather than doing them continuously as I sometimes do my workouts. Effort was good throughout. HR never got very high, but I guess that really doesn't matter. This was definitely another good step in the right direction. 

Repeat 1: 6:35, 6:30, Repeat 2: 6:21, 6:25, Repeat 3: 6:23, 6:24, Repeat 4: 6:23, 6:25

Avg 6:25/6:26

Cooled down 2.4 miles. 

PM: 60' on the trainer. 202W. HR 119. 

PM: 3 hours on the trainer. 212W. HR 122. 

Felt a little sluggish even though the effort wasn't hard. Just low on calories I think.