Of Mice and Marathons

Lunch/PM: 14.5 miles on the treadmill, averaged 7:36. HR 153.

80' Steady 

20' up/10' down.

I slept quite late as I was quite tired still. Got through almost all of the workout except for the final 10' on cool down because the boys were getting up, which was fine as I got through the warm up, faster stuff, and 10' of cool down.

Progressive warmup into 10' each @ 7.9, 8.0, 8.1, 8.2, 8.3, 8.4, 8.5, 8.6. HR was 154-166, which was about what I was targeting. HR average for roughly the 10 miles was still under 160 @ 159.2. About 7:15-7:18 pace for the 80'. Next week this will extend to 90' so I will be able to get in a steady set of miles (about 12.5 or so).

Evening: 1 hour 16' (22.6 Miles @ 17.7 MPH). 187W. HR 124.

Shorter ride outside. I didn't do anything at lunch other than nap while the boys napped. Good night to ride. 

AM: 8 miles on the treadmill, averaged 8:16. HR 137.

PM: 1 hour 45' (31.7 Miles @ 18MPH). 209W. HR 135.

Megan had a late lunch, so we did a very late dinner and I did a bit of extra time. Decided to attack a segment that I knew I had a pretty good pace for on a steady ride, so I knew if I jumped on it, I might have a chance. Got the KOM. 11:05 @ 298 Watts. HR 162. I took another KOM earlier in the ride (a very short segment along the Polly Ann). I didn't think I got that one, but I did. Took another one en route on the Pine Knob segment. 

AM/Lunch: 3 hours 1'. 52.1 miles @ 17.3 MPH. 199W. HR 139. 

I was going to do my midweek workout, but decided I had the time and felt like riding.

Road east for a change of scenary on otherwise long-familiar roads. One end of Drahner road I haven't been on in a few years, which feels kind of weird I can say that. Guess I have been cycling for enough time now. Decided to attack a segment I took in 2020 and got really heavy and out of shape and have been building back for the last few years. I have given the segment a few tries in the last few years, but either didn't have the proper bike or when I did I usually gave up early. Today I smashed it and took back the KOM. 2:24 @ 422 Watts.

AM:  8.3 miles, averaged 8:48. HR 134.

I think this is only my second run outside in about 5 weeks, which is crazy. Air felt like fall. Welcomed in some sense but almost too cool for July. It would have been a good day for a workout but I didn't want to smash my legs for the ride later.

PM/Evening: ~3 hours 10' total. Thursday Night Dirt.

I ended up doing A group. Felt solid overall with legs a bit tired early. I got dropped in the Proving Grounds as always seems to happen, but I also knew moving through there yesterday that things were rough, so I wanted to avoid going through there too close in a group. Some day I will learn. Kept up a solid effort after that until the end. Ended up going out after, which I wasn't planning on doing but I got really hungry. It was nice to chat with people as I also haven't been out in a few weeks and it is really my only socialization. 

Loop Data: 31.1 miles 1:34:23 @ 20.2 MPH 243 watts HR 154.

AM: 10 miles, averaged 7:53. HR 147.

Felt pretty solid. Favorable weather. I had planned to do my long run but Megan had work to do and I needed to get the boys from their friend's. Apparently, I was early and did have time, so I wasn't thrilled about that, but oh well. My first mile was in the low 8s, which just doesn't happen much these days. Probably need to run steadier but I never quite feel like it out of the gate. 

PM: 5 hours 19'. 90.7 miles @ 17 MPH. 191W. HR 132.

Wanted to get a solid ride in with some slightly steadier stuff. Legs were just dead and unresponsive. I tried to start a tempo segment for 90-120' targeting 250-260 watts but just couldn't be bothered to do it. Low on carbs I would say. I did end up doing some 10-12' intervals near the 4-hour mark. Nothing record breaking. I had planned on 100 miles, but didn't have the overall pace and time to do it.