Of Mice and Marathons

AM: 60' on the trainer. 122W. HR 100.

AM: 10.3 miles on the treadmill, averaged 8:45. HR 139.

3x12'

Lactate in the 2.0-3.0 range. I don't recall the pace.

+ Weights and Sauna. 26'. HR 94.

Up early as the boys were home from school, as the township had a water pipe break and we are under restrictions and a boil advisory. 

PM: 8 miles on the treadmill, averaged 8:50. HR 136. 

5x6'

Solid, second subthreshold session. Lactate was running a bit high, but I feel like I couldn't get a clean reading all day. LT1-LT2

PM: 2.5 hours on the trainer. 212W. HR 132. 

3x20' Sweet Spot

I was going to ride to Fenton and do the Depot road loop, but it looked like rain, so I settled on this. 255W @ 148 BPM, 255W @ 151 BPM, 256W @ 153.

Solid session. Bike fitness is trending in the right direction again.

AM: 6.5 miles, averaged 9:41. HR 120. 

Early run before the boys got up, as they are still home. Water situation is looking up. Someone was still watering their lawn even after a heavy rain and during a water emergency. Oh well. 

PM: 4.4 miles, averaged 9:04. HR 121. 

AM: 18.4 miles, averaged 7:22. HR 151. 

3 x 4 Miles @ Marathon Effort

Fitness definitely too a big jump this week! Bumped up my intake to 100g per hour and that worked well other than sticky hands. I figured marathon effort would probably land in the low 7s, maybe under. This was squarely marathon effort, so I imagine in comfortable conditions 7:00-6:45 is marathon pace. 

Interval 1: 7:07 pace @ 156 BPM

Interval 2: 6:57 pace @ 156 BPM

Interval 3: 6:50 pace  @ 157 BPM

Interval 4: 6:48 pace @ 158 BPM

Things have really snowballed the last 2-3 weeks. Still not fully decided on a fall marathon, but I am between that and trying to get back into respectable half-marathon shape and take a marathon PR crack next May. Things are trending well and the running feels right, so I am happy with that. 

I was supposed to run a 5k this Sunday, but they cancelled as they are using that area to distribute water. Water emergency has been lifted, but the boil advisory is still in place. 

AM: 6 miles on the treadmill. HR 117. 

Got this in before the boys got up. Megan is out of town. They ended up staying home as Sawyer's foot is still hurting and he isn't walking on it and I didn't feel like carrying him to school to drop Charlie off, so they had an entire week off from school with the water issue. Oh well. 

PM: Off. 

We took Sawyer to a specialist to get his foot issue sorted. I was going to ride, but figured I was better off going with Megan. 

AM: 4.4 miles, averaged 9:03. HR 120. 

Short, very easy run to wake up and move the legs. Enjoying early morning runs lately. Legs feel great. Longer ride later. 

PM: 3 hours 6'. 56.7 miles @ 18.2 MPH. 213W. HR 143. 

Gravel Simulation 3 x 4' Vo2 + 60' Sweet Spot

Solid ride. The weather turned warm and humid. Roads were fairly dry after some heavy rain. Vo2s were okay. 290, 283, 286 (some turning). 60' @ 258W @ 161BPM. On par with last week but warmer and with some harder efforts at the beginning. Decent. Bike fitness is rebounding.