Of Mice and Marathons

Lunch: 9.2 miles, averaged 10:28. HR 124.

Weather has been incredible. Warmer and muggy tomorrow I think. Boo.

PM: 5.2 miles, averaged 10:16. HR 130.

Beautiful out.

Night: AIS, PT, and pushups

Lunch: 10 miles, averaged 8:52. HR 156. Did some strides.

A bit humid and higher dew point. Struggled a little but tried not to push too hard. Lost 6.2 lbs of water weight on this run.

PM: 4 miles, averaged 10:47. HR 125.

Was low on calories I think. Felt kind of shaky and dizzy. Slammed down a huge piece of lasagna and a salad when I got home. 

Hit the 2000-mile mark. Previous best was in 2015 on July 6. Pretty good overal given sickness and random, guilt free days off to do longer rides.

Lunch/PM: 14 miles, averaged 8:49. HR 162. 

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

4 up/3.2 down

Warm but not bad (80 degrees, dry, breezy). Wasn’t much faster than previous weeks but I didn’t want to blow up. 3’ interval was only 5:45, while last week for 2’ I was 5:26 I think. Solid workout. I think next week is 4’ and then maybe 5’ but not sure.

Night: AIS and PT

AM/Lunch: 8.6 miles, averaged 10:48. HR 129.

PM: 4.4 miles, averaged 10:36. HR 129.

Evening: weights.

Incline curls 12# 3 x 15;Incline bench press 17.5# 3 x 15; Flat bench press 17.5# 3 x 15; Flat flys 12#; Hammer curls 12# x 25 ea; Barbell curls 3 x 15 30#

Shoulder press 3 x 15 @ 30#; Pull downs; 3 x 15 @ 60#; Chest press 3 x 15 @ 40#

Night: 2.75 miles of walking total. We went to the fireworks. Quite a display. I generally don’t like fireworks because of the noise but this was really great. Some incredibly loud explosions. 

AM/Lunch 9.8 miles.

8 x 8" Hill Blasts

Did just under 50' progression using heart rate and going roughly 120-130-140-150-160-170. Did my drills and strides. I had to shut off my watch because the battery was dying, but I took off my shirt and used 8 stones to help keep track of my reps (I know how far to walk for the 3' recovery since I have been doing these in the same spot for so long).

On my recoveries I watched a deer munching vegetation. It was amazing. They are vegetarians of course, so they have to eat a lot. They are very friendly here. Cooled down 4 miles.

PM: 37.2 mile ride. HRM off.

Thursday night ride. I was deciding between A and B and so I waited a little while to see how I felt. I decided to go for it. The main A group surged and I couldn't hang, but I managed to ride strong with another guy. Basically we rode solo, but it was my fastest time on the route (19MPH averaged and 19.7 for the 50k segment). Did well for a warm day.

I also find it significant to note that this is the first day we have had the air conditioning on in the apartment, which is quite remarkable for this part of the woods.

AM/Lunch: 8.7 miles, averaged 9:11. HR 137.

Expected to suffer but the weather wasn’t bad. Plenty sweaty but it’s the end of June.

PM: 5 miles on the treadmill.

Bit of a progression. Sweat a ton. Felt great though.Started out around 5.4 MPH and finished at 10.3 MPH. Captain’s chair after and core machine.

Night: AIS and PT

Lunch/PM: 16.2 miles, averaged 9:13. HR 152.

4-Mile Tempo @ Marathon Effort

Conditions were a little rough. I was only able to run 7:40 pace without pushing my HR too high. It was still too high at just a tick under 170 BPM. I figured it would be best to put the HR screen on given that it was in the mid-80s or so and a little muggy. It was pretty tough overall.

6 up/10k down.