Of Mice and Marathons

AM: 6 miles, averaged 10:57. HR 130.

Legs are pretty banged up, but I still feel really good about the race yesterday. 

AM/Lunch: 6.4 miles, averaged 10:13. HR 137.

Legs still a little sore and heavy, but better than yesterday. Going to try to run before riding on my ride days this week to help increase mileage. Looks like a hot humid week with some air quality issues from the Canadian fires, so I am not looking forward to that.

4 weeks left of summer until Lawrence Tech starts. I think Oakland starts after Labor Day as we traditionally have, so that should provide a nice transition .

Lunch: 7.4 miles, averaged 8:49. HR 151.

Steady easy. Managed a few 8:30s without dying. Warmish and air quality was not great but not terrible. Don't recall what shoes I ran in.

PM: 60' on the trainer. 206W. HR 133.

AM: 10.2 miles, averaged 9:11. HR 161.

20' + 4 x 5'

Hot and air quality rough, but I didn't feel like running on the treadmill. I was pretty spanked by the end of the workout and I kind of knew that the paces would be slower than the targets, but that's fine. 20' up/down.

20' @ 7:33 (171 BPM), 5' jog

5' @ 7:09 (178 BPM) 3' jog

5' @ 7:18 (179 BPM) 3' jog 

5' @ 7:30 (179 BPM) 3' jog

5' @ 7:23 (180 BPM) 

HR was essentially the same for the shorter reps, but paces varied even on the 1 km tempo loop.

PM: 4 hours 2'. 166W. HR 145.

Humid and hot. Decent effort. Jumped on the back of A group as I was just on time. Lost contact at one of the intersections as I was waiting for part of the group as the other half pulled away. I should have just gone, but I was trying to keep the other group together. Ended up solo from the Proving Grounds on, so that was unfortunate. I would have rather have had a group to work with. 

Loop data: 223w @ 167 BPM 19 MPH, so we must have been moving along as I only did 17.5-18 MPH myself. I felt quite strong even after yesterday's run session. 

Stopped at RJ's with some folks on the way home for beers and food. That's the first time I have been out to RJ's since pre-COVID. Felt good to get out and hang out. I think this is my first TND since May or maybe very early June. Need to hit a few more this summer. I THINK I should be able to make it in the fall if I hustle after teaching. 

AM/Lunch: 5.6 miles, averaged 11:39. HR 134.

Dew point at 72 and I just couldn't run slow enough to keep my heart rate under 130. Call it "musculo-skeletal" recovery.

AM/Lunch: 120' on the trainer. 209w. HR 134.

I was going to get my LR in as normal, but it was humid and tomorrow looks like better weather. Didn't get in as long a ride as I scheduled, but 2 hours will do.