Of Mice and Marathons

AM: 4 miles, averaged 11:14. HR 130.

Legs were quite worked over, but I managed to shuffle a bit.

AM: 75' minutes. 135W. HR 118.

Nice recovery ride. Enjoyed it. Feeling good.

AM: 1 hour 52'. 149W. HR 121.

Good ride. Nice weather. Keeping it quite easy.

AM: 9.4 miles, averaged 9:35. HR 152.

90' run w/ 75' HR-based progression

Changed my watch settings a bit, so I could reorient my workouts a bit. It worked out quite well. Fairly cool, but quite humid. Felt strong at the end. Paces were disappointingly slow, but the effort was good. 

This week's workout was:

10' each @ 115 BPM, 125 BPM, 135 BPM, 145 BPM, 155 BPM, 165 BPM, 175 BPM

5' @ 180-185 BPM

15' cool down. 

The 5' section was only 7' pace. I was hoping it was closer to 6:30 pace or faster as I ripped off a 6:20 mile last week. I think I was low on water as I was sweating a ton.

I will modify each midweek workout slighly to increase the time working around the 165 BPM range, which is roughly marathon effort for me (or apparently a 6-hour bike effort!). I think I will do something similar with my weekend long runs so that I am starting appropriately slow, but then putting in some work without killing myself.

AM: 90' on the trainer. 132W. HR 105.

recovery. The last three days or so my right ankle bone on the inside has felt sore. Just think I tweaked it a little bit. Doesn't hurt to run or ride, but I want to mark it in case something flares up.

Looking forward to racing again this weekend. I cannot recall the last time I raced two weekends in a row (though I did race twice in one weekend in 2019). I've never done it cycling as I haven't done that many races and I am sure it was some time in 2013 when I did that running (I tended not to race very frequently in 2014 and 2015, but had some notable peformances).

Connor Mantz ran a 6-mile tempo in Provo at 4:34 pace today. That's sub-2 hour marathon pace or a 28:30 10k in a workout. 

AM: 60'+ on the trainer. 180W. HR 130.

Openers for Fasty Fitty 36 Mile race tomorrow.

AM: 76' of what would have been about 1:40-1:45. 246W. HR 171.

I made a bad mistake trying to bridge a teammate and another few guys to a straggler from the lead pack going down a hill around the 27-mile mark. I didn't realize we were turning and I was set on heading straight down the road. My first indicaton we were turning and that the guy in front of me was going much slower was when I saw his front wheel start to turn and the people behind me yell "right!". I grabbed the brakes when I should have just tried to skipp past him, but it came up so quickly it caught me off guard. I tagged his back wheel and I went flying. I tried to get back on the bike, but my elbow (and bike weren't working). I told everyone to keep going. I just thought it was some serious road rash, but I could quickly tell my elbow was broken. Called 911 and that was the end of my race and what will be several weeks of no outdoo r riding or running. 

Spent the afternoon in a tiny rural hospital. A splint and a sling. Megan had to drive down because they gave me painkillers, but I ended up having her take me back to my car so I could drive my car and bike home.