Of Mice and Marathons

PM: 120' on the trainer. 218W. HR 128. 

4 x 8' Over/Unders

Hard/Sweet Spot/Full Gas. Long recovery at 8' high zone 1/low zone 2. 

AM: 8 miles, averaged 7:53. HR 140. 

Coldish this morning. Worked on cleaning the house. Took a nice, long nap on the couch. I picked up the garage a bit before picking up the boys from school. 

PM: 7.3 miles, averaged 7:53. HR 136. 

AM/Lunch: 120' on the trainer. 220W. HR 134. 

3 x 10' Criss Cross (Diabolical)

Tough workout. 4 minutes threshold, 1 minute hard, 4 minutes threshold, 1 minute all out  x 3. I did not hit the targets on the harder ones or the all outs as they ust were too high. 3 x 10 threshold is pretty challenging in itself, so I tried to smash a bit for the minute and settle back in and then just survive. I did manage to ingest 129g of carbs per hour, which I think is a new personal best. 

PM: 4 miles, averaged 9:59. HR 116. 

Rainy and cold. Legs were just not working and I felt kind of weak and dizzy, so I headed home. I started to feel better, so I just ran around the neighborhood until I hit 4. I am not sure if it was a fueling problem or what. 

AM: 120' on the trainer. 223W. HR 131. 

4 x 8' Sweet Spot Bursts

Very rainy and cold again. Helped Megan get the boys off to school did some cleaning, got this session in, did some more cleaning, took a nap. Picked the boys up from school. Went for a run. 

PM: 9 miles, averaged 9:00. HR ~124-126 I think. 

Cold and rainy still, but the rain stopped. HRM off the first two miles and then settled in. Felt much better than yesterday afternoon. Not sure what the difference was. The nap maybe?

AM: 2 hours 16' on the trainer. 210W. HR 122. 

Triggered a red day on my training app. Probably could have done my workout, but I just did zone 2 for about the same duration and that felt good. Rainy and cold. 

PM: 5 miles, averaged 9:01. HR 125. 

Legs just felt awful. I think I will try to switch things back around so my runs are in the morning. This just wasn't enjoyable. It was 45-50 windy and rainy, so that really didn't help. Over the 2-3 years as I have reintroduced doubles I haven't really felt great on my second run. Part of that has been not putting enough time between runs. 4 hours is the minimum, but really 7-8 hours really resets your body. 

AM/Lunch: 16.2 miles, averaged 7:33. HR 151. 

4 x 2 Miles @ Half Marathon Effort

Did a few things around the house, including hanging a painting for Megan that I have needed to do for almost five years since we moved into the house. I slept a good deal last night, but was nervous about the workout. My legs have not been super responsive lately. I planned to do this workout, but kind of wanted to do 3 x 3 miles or even 2 x 4 miles just to get the miles done. After the first mile, I knew that I wasn't going to be able to handle that. Despite a good warmup, my legs were not responsive and my right quote was kind of achy. I managed to really run by effort and not force the pace, which was great because I would not have gotten through the workout. It was windy and cold, but the air was damp, so I sweat quite a bit. I have been working on not getting too caught up in numbers. I think I have gotten better about that as I have gotten older. 

I did 3-3.5 minutes of very easy plodding between reps. I was more concerned with getting some solid faster miles in without too much time between, but enough time to get my HR back down into the 130s, though I didn't really check it. 

(6:24, 6:20), (6:18, 6:18), (6:16, 6:21), (6:20, 6:20)

HR on the reps averaged around 166-168 or so, so definitely high marathon to half marathon effort. I think I need to drink more water. I am pretty good at it, but I have been consuming less than I typically do to try to combat the water weight gain from creatine supplementation. 

4 up/~3.3 down

AM: 6.3 miles, averaged 9:44. HR 122. 

PM: 2 hours 20 minutes. 92W. HR 87. 

Did my neighbor's yearly ride on my fatbike. It was a nice very casual ride. This is the fourth year I have done it. Definitely recovery effort, but I enjoyed rolling on the Polly Ann and chatting with people and looking at wildlife.