Of Mice and Marathons

Lunch: 4.7 miles, averaged 11:07. HR 120.

PM: 64.7–mile ride. HR 141.

Good ride. Hit a few new gravel roads, but mostly the familiar ones. Took 3 gels but ran out of fluids a bit before the three hour mark. Just under 4 hours.

AM/Lunch: 10.2 miles, averaged 10:00. HR 139.

Did some strides. Ran a little single track to mix it up.

PM: 4.3 miles, averaged 10:27. HR 127.

Hot out there, but it is July.

AM/Lunch 7.1 miles, averaged 8:28. HR 156.

Blown Workout

Scheduled for 4 miles around marathon effort working down to half marathon effort. Tried to get the effort right in the heat but my HR blew up. I should have done the workout on the treadmill as planned.

PM: 5.6 miles on the treadmill. HR 141.

Started out very slow, but had a solid progression toward the end. Felt great.

Night: AIS, PT, and pushups

Lunch: 10 miles on the treadmill. HR 154.

25’ easy progressive warmup, then 15’ @ 8.0, 10’ @ 8.5, 5’ @ 9.0, 5’ @ 7.0, then cooled down with strides to 10 miles. This was the workout I wrote for yesterday, could’ve pushed the last 5’ had I done it yesterday. Gives me a good benchmark for treadmill efforts.

PM: off.

Headed to Toledo for a Fourth of July party.

Noon: 8.5 miles, averaged 11:26. HR 126.

Did what I had to do to keep HR under 130. Sub-5:00 hour marathon pace is apparently what it took.

PM: off. Did a solid weight session though.

Megan wanted to go over to Planet Fitness and I didn't put enough time between runs and I was planning to do weight anyway, so I took the afternoon off from running.

Bench/Dumbell Routine:

Incline curls 3 x 15 @ 12#, inclinde bench press 3 x 20 @ 17.5# (ea); flat bench press 3 x 20 #@ 17.5# (ea); flat flys 3 x 20 @ 12#; hammer curls 30 ea. @ 12#; dumbell side bends 3 x 15 @ 20# ea side; barbell durls 3 x 15 @ 30#

Machines:

tri press 3 x 20 @ 50#; bicep machine 1 3 x 20 @ 50#; shoulder press 3 x 15 @ 30#; rows 3 x 20 @ 40# pull downs 3 x 20 @ 60#;

Captain's chair and hip stetching between sets on the bench.  Definitely the most involved weight routine I have done.

Lunch: off. Didn't feel like running in the heat.

PM: 9.2 miles on the treadmill + hill blasts 

1 hour progression + 8 x 8” Hill Blasts + 2 mile steady down

Noon: 8.6 miles, averaged 9:24. HR 154.

Humid hills. Worse conditions of the year so far. Mostly manageable except for the last mile and a half.

PM: 4 miles w/ Megan, averaged 9:59. HR 129.