Of Mice and Marathons

Noon: 14.1 miles in 2 hours on the treadmill. HR 155.

4 Miles Marathon Effort + 3 Miles Half Marathon Effort

Warmed up 30'/cool down to 2 hours

Marathon effort was 8.0 MPH. Recovered 1 mile very easy between harder sections. Did the 3 miles starting at 8.0 MPH and increased .2 every half mile. Worked up to 9.0 and then increased here and there the last half mile or so from 9.0 to 10.

Managed to get in a solid effort. Lots of work to do, but I salvaged the week.

AM/Lunch: 8.1 miles, averaged 10:34. HR 134.

PM: 5.1 miles, averaged 10:35. HR 128.

AM/Lunch: 9.5 miles in 80' on the treadmill. HR 150.

20' Tempo

40' easy to moderate warmup, progressive 20' tempo, 20' easy down

10' each @ 6.0, 6.5, 7.0, 7.5

5' each @ 8.0, 8.5, 9.0, 9.5

20' @ 5.5-7.0

PM: 4.5 miles very easy on the treadmill. HR 122.

I have switched from marathon training to a more or less full cyclocross season with 1-2 gravel races, and a 50k running race at the end of November. I am pretty excited for the new direction. Just looking to mix things up temporarily while still running a good deal.

Late: AIS

Lunch/PM: 8.2 miles, averaged 11:15. HR 127.

PM: 4 miles very easy on the treadmill. HR 124.

Lunch/PM: 59.2-mile ride. HR 136.

Cut through Bloomer and got some technical two-track decents to start think. Hit the MOT trail and took that north east of where I usually ride and connected eventually to some of the typical roads I ride. Mostly gravel, but a touch more pavement than I typically ride.

Only had a piece of toast with a small amout of butter and that was a mistake. I took 4 gels during the ride, which saved me. Came alive on the second half of the ride.

PM: Off.

Megan decided not to run and I figured 3.5 hours on the bike was probably enough exercise for one day.
 

AM: 8.3 miles, averaged 8:51. HR 144. Did some strides.

PM: 4 miles w/ Megan, averaged 9:58. HR 124.

Beautiful weather!

Did weights between runs:

Tri press 3 x 20 @ 55# + 1 x 12 @ 75#; Bicep curls 3 x 20 @ 40# + 1 x 12 @ 60#; Shoulder press 3 x 20 @ 30# + 1 x 10 @ 40#; Pull downs 3 x 20 @ 60# + 1 x 20 @ 75#; Chest press 3 x 20 @ 40# + 1 x 12 @ 60#

Captain's chair after.

Night: AIS and PT

Lunch/PM: 16.2 miles, averaged 9:19. HR 145.

Did a mix of trails and roads. Ran to Bloomer Park and finally ran some of the trails, which were fairly technical compared to most single track I have run here. I was dying by the end, but my weight is high and it makes everything that much harder.