Of Mice and Marathons

AM: 10.9 miles, averaged 8:14. HR 146.

30' @ Half Marathon Effort

I was quite hungover, so I wasn't sure how the workout was going to go. I figured on a good day the effort would be in the 6:20s or slightly slower to start, so I might have been overly conservative, but I ran pretty much right at 6:35 or a bit faster for two miles and slowly increased the pace and ratcheted it down the last 10' or so. Finished feeling like I could have pushed harder, but my legs weren't turning over. Averaged 6:30 @ 167 BPM. The last mile was around 6:17 according to Strava, though I didn't take any mile splits.

This week on the treadmill 20' @ that pace was too much and I barely hung on today outside it felt like strong marathon effort. I will be anxious to see how the 20' effort @ 10-mile effort goes this week. Next weekend I will do 35' @ half marathon effort, so I am hoping to be roughly 5-8 seconds faster than this week and I won't be drinking the night before.

A solid running week. I didn't ride as much as I have been, but I did get a 1-hour ride and a high quality three-hour ride, so that was good. Boys are home this week, so I will have to figure out how to get my doubles in. I really don't want to get up at 5:00AM.

PM: 6.9 miles, averaged 9:33. HR 132.

Nice afternoon out. I was quite tired last night and this morning. Snuck in a quick nap before class while the boys were napping. Felt a good bit better after. I didn't get out this morning as the boys are on spring break, so doubling is a little tricky. 

Evening: 120' on the trainer. 232W. HR 144.

Took the boys to the mall, which is always an experience. We got some action figures and candy and walked around a good deal. Jumped on the trainer a bit late as dinner was ready for Megan and I rode longer than I planned. I was a little tired from wrangling the boys at the mall, so I napped and put off training. Ended up getting a good session in.

15'-12'-10'-8'-5'

308 Watts/160 BPM; 310 Watts/163 BPM; 310 Watts/166 BPM; 314 Watts/165 BPM; 327 Watts/167 BPM

Maybe a touch stronger here and there than when I did this session at the start of the month, which was the day after my 10k. Slightly higher cadence than that session though I couldn't hold the lower cadence I did before. 

AM: 11.4 miles, averaged 7:57. HR 153.

20' @ 10-Mile Effort + 12 x 1' On/Off

Had a decent sense of pacing and effort for this witht he weekender last weekend. I was hoping to get into the high 6' teens, but didn't quite get there. Effort was on though. It started to get a little tough but not bad. Perceived effort was maybe a little high in relation to heart rate. Averaged 6:23 @ 172 BPM. Just over 5k. Took a 5' jog and did the 12 1' efforts. Just a touch under 6' pace with the last few around 5:45-5:40. Felt pretty good about the session. Things are improving even if it is not where I want to be. 18 months or so ago one mile all out was at thhis pace. 

AM/Lunch: 6.7 miles, averaged 9:44. HR 130. 

Good recovery run. Should have got up early to get it in so I could have doubled, but the schedule is slightly off. Doesn't bother me as much as it once did. Happy to be able to put in the time that I can. 

PM: 5 hours 24' (93.3 miles). 204W. HR 145. 17.3 MPH.

Long ride with some work in the middle. Decided to get something longer in as I am at a spot in my grading where I can take a quick break before getting going. This ended up longer than I intended but it is just the way it worked out. In the 40s with what was supposed to be lower wind, but it found me everywhere I turned. A mix of pavement and dirt with a bit more pavement than I would have liked, but it was fine. I planned around 4 hours or so but it got overly long. Did a 100' effort in the middle in tempo range/zone 3. I wanted to do 2 hours at that effort but just got kind of tired and muscle fatigued. It is actually a long time in that zone for a non-race situation. I did get tired on the way home but it wasn't too bad. had it been June or July the last 60' would have been painful. Roads were in decent shape, but a little rough. I had a bit too much pressure in my tires as I pulled it from the garage and it was colder in there than outside. I usually let them aclimatize a bit, but was in a hurry. Better than being too low (in most situations). 

Legs were achy after the ride but sorted out after a little bit. Longest ride in some time. I think probably since September when I did a bit over 100 miles. 

100' Tempo @ 240 Watts @ 157 BPM @ 19MPH

We took the boys to Canterbury Village to do the helicopter egg drop. It was equal parts exciting and anticimatic, but glad we went. I was quite pleased with the apple fritter. Definitely big enough to share, which I did with the boys. 

Day 1 of the 100 push-up plan. Not too hard. I used to do them a lot, but only sporadically now, so I figured some arbitrary program would help: 10, 12, 7, 7, 9

PM: 7.7 miles, averaged 8:29. HR 139. 

Legs felt okay, but quite sluggish. Kept it between recovery and easy.

Took the boys to an Easter party at one of the boys' friends from school. Managed to run okay after on two slices of pizza, four cookies, and a cupcake.