Of Mice and Marathons

Lunch: 4.5 miles, averaged 10:52. HR 125.

Weights after: Captain’s chair and core machine; pec flys 3 x 15 @ 50#; chest press 3 x 15 @ 40#; pull downs 3 x 15 @ 55#; rows 3 x 15 @ 40; shoulder press 3 x 15 @ 25#

PM: 50.8-mile ride. HR 134.

Good ride. Kept it easy mostly to recover from running yesterday. A mix of tar and gravel, with a brief bit of single track. I flew off track into the woods. It happens.

Lunch: 10 miles, averaged 8:34. HR 143. Did some strides.

PM: 4 miles w/ Megan, averaged 10:05. HR 122.

Like fall outside this evening.

PM: 14 miles, averaged 8:37. HR 151.

Stridlek Workout: 3 (6 x 40”) w/ Equal Jog Back and 5’ Jog Between Sets

4 up/4.1 down

A little faster than last week I think. Much drier air. Pollen had me hacking a bit but not too bad. Drank too much last night, so I moved the workout to late afternoon.

Lunch: 8.4 miles, averaged 10:29. HR 131.

PM: 4.3 miles, averaged 10:24. HR 127.

Beautiful weather for running. Warm and dry and not too hot. Crappy weather for tomorrow, so likely the ride won't happen, but I'll just double up in the afternoon.

AM/Lunch: 9 miles w/ hill blasts

7 x 8" Hill Blasts

Did the same warmup pattern as last week. Legs were much better than last week. 4.5 mile warm up, including .26 @ 5:43 pace. Did drills and strides after. On the cool down I attacked a Strava segment again and got 3rd. That was 5:40ish for .33 but it's an average grade of 4%. The segment was slower as I think it starts back farther than I realized. Segments really don't matter but in the absence of racing it's not a bad carrot to reach for every once in a while.

PM: 4.3 miles, averaged 10:25. HR 121.

Cool and rainy. Almost cold, but it was in the lower 60s. Unseasonably low though. No group ride with the rain. Might not get a ride in this week, but I'll just log running miles.

Night: AIS, PT, and light core.

Lunch: 8.7 miles, averaged 8:10. HR monitor off.

Had lunch and headed over to the gym for weights.

Various bench free weights to mix up the routine, then tri press 3 x 15 @45#; bicep curl 3 x 15 @ 40#; shoulder press 3 x 15 @ 25#; pull downs 3 x 15 @ 60#;

PM: 4.25 miles w/ Megan, averaged 10:02. HR 123.

Got a new HR monitor at KLM.

Noon: 16.6 miles, averaged 8:19. HR 158.

Did about 6 miles to River Bends and ran up and down the bridge hill for some elevation gain. Felt good overall but tired the eleventh time up the hill. A bit under 3.5 miles total at an average grade of 4%. One of the only ways I can get hills without driving.

Drove to Ann Arbor to see friends and stay over. We had a good time.