Of Mice and Marathons

Off. 

We went to our nephew's baptism and party and I decided to take a day fully off.

AM: 4.25 miles, averaged 8:00. HR 148. 

Pulled workout.

I planned to do 3 x 2 miles @ 10k effort, but I got out late and it was getting hot, so I thought I would do 6 x 1 mile and the first one was around 6:30 and I felt good, figuring I could easily cut way down into the low 6s. Well, my quad and IT band started to cramp and lock up and I tried to push through it, but it just hurt bad. Walked home and I was limping. I wasn't happy and the poor neighborhood unfortunately knew it. 

+ Sauna for 23'. HR 104. Weights while the sauna heated. 

PM: 2 hours 24'. 43.4 miles @ 18 MPH. 211W. HR 138. 

1 x 10' + 2 x 20'

My leg worked itself out throughout the day, so I went for a ride and it felt fine for most of it, then it hurt quite a lot. I used the massage gun and iced both quads. 

10' @ 268, 20' @ 278 (HR 155) 20' @ 279 (HR 160)

Solid workout, my best 20' power of the year. Not sure where these legs were on Saturday, but oh well. 

AM: 4.1 miles on the treadmill, averaged 9:39. HR 112.

I didn't get up early before the boys got up, so I bribed them so I could get a short run in while they were on their Kindles. 

PM: 2 hours 14' 38 miles @ 17 MPH. 189W. HR 127. 

Solid ride, very warm. Legs feel okay, but still very sore. I didn't bring a light because I don't have an adaptor for my new bike/bars, and I ran out of light and had to call Megan to rescue me around 9:45. She got the boys in the car and came to get me. I just didn't feel safe even though I had a tail light. It wasn't worth getting hit or hitting a tree or a deer. 

Off. 

Travel to Sagatauk area. I wasn't sure if we were going to go as I was teaching online and heard something going on downstairs. Charlie had hit Sawyer over the head with an adjustable wrench in the garage. I saw a little blood but didn't see the cut under his hair at first, which was about an inch or so long and deep, definitely requiring something to close it up. Five or six staples later, he was sewed up and doing much better. Tough kid. That had to hurt as they only put a topical ointment on it before stapling his head. We made it to Sagatauk and walked around and the boys played on the playground and we had dinner. 

I ended up sleeping in and skipping any sort of exercise as my legs are feeling completely smashed. Quite tired too. My ferritin has dropped to 30, which is fair from ideal. I expected it to go the other day. I imagine all the heat training and plasma donations haven't helped. 

Air turned quite smokey in the evening from the Canadian wildfires. I will likely take tomorrow off to as we are going to do a boat ride and some other stuff.

Off. 

We slept in a bit and the boys went in the pool and I went in the hot tub. We went on the boat ride, which wasn't great as the air was so smokey, but we got some ice cream before leaving. I fell alseep twice in the car. I think I am paying the price for my heat adaptation last week. 

AM: 10.25 miles on the treadmill in 80. HR 148. 

40' Continuous Subthreshold

Stayed inside as the air quality is awful, but I still felt like I was having a little trouble breathing. I started at 8.3 MPH to be conservative and it was about right to start. On par with about 8.6 or 8.7 MPH from previous weeks. Worked my way through every 5-10' at 8.4, 8.5, 8.6, 8.7 and then maybe the last 15' or so at 8.8 MPH and into the last 5-8' @ 9.0-9.3 MPH. Slower than previous weeks, but the air felt rough and my turnover felt really off. Got the right effort. Avg. HR 162. 

+ 28' sauna. HR 97. 

+ weights (squats and bench press)

PM: 90' on the trainer. 218W. HR 131. 

3x20' Tempo

Legs were pretty crabby, but they improved. 232, 236, 244. HR 136, 136, 139

PM: 3 hours 1'. 54.9 miles @ 18.2 MPH. 208W. HR 141. 

4x12' Threshold 

Air quality was decent but it was very humid. My battery died about 5 miles out, so I turned around and changed it. That gave me a bit more warmup time, which was fine. Got in a soaking downpour that I thought I might miss, but no luck. It cleared out eventually. Felt pretty strong, like I could have pushed 295-300 if I was fully on the edge, but I kept these controlled but hard. 

279 @ 159 BPM, 287 @ 160 BPM, 288 @ 162 BPM, 287/288 @ 161 BPM

LLaped the final interval a bit too early, thought I might just call it there, but then went for the additional 2+ minutes. Only about 13 seconds of recovery, Bad math!

I used several different tire pressure calculators and I have been running my tires way too low. I have been running my 45s at 17/16 and they should be about 29/27. They rolled fast especially on pavement but were a little harsh on the rougher gravel portions. 

Bike fitness has started to improve a good deal finally.