Of Mice and Marathons

PM: 4 hours 25' (79.4 miles @ 17.9 MPH). 211W. HR 142.

Solid ride. It has been a while since I have done much over 3 hours. I kept the pressure on the pedals pretty steady, progressively working on higher zone 2. It's a bit more challenging outside to keep a high zone 2 effort on the bike than running, but maybe I am just lazy and don't practice enough. Died a little bit around 3-3.5 hours. I tried to do some intervals at the 3-hour mark, but I ran out of safe real estate and they weren't anything worth reporting.

AM: 9 miles, averaged 8:08. HR 146.

30' @ Half Marathon Pace

I wasn't sure how my legs would respond after 4.5 hours of steady riding yesterday, but I didn't want to do the workout tomorrow at lunch and Wednesday would have worked okay, but I want to do A group for TND on Thursday and I don't want to compromise recovery, so I did it today. I would likely have run faster on Tuesday or Wednesday and I definitely needed a longer warmup, but I just kind of went with what the day brought. It took a while to get my legs turning over, but they were good once I got going.

4.53 miles @ 6:37 pace HR 165.

I would like to have been a little closer to low 6:30 pace, but I spent the first mile just getting down to the high 6:40s. My HR could have been a little closer to 170 average, but this was much better than blowing up. The last mile was around 6:23 pace. HR only peaked at 174, when the last mile could have averaged at least that, but a successful workout. 

PM: 4.2 miles, averaged 10:57. HR 115.

It was getting dark and I wanted more miles, but this was plenty. Legs were sluggish and didn't want to move, but I was more than content to shuffle.

Lunch: 6.3 miles on the treadmill, averaged 10:40. HR 117.

Ran while the boys napped. Need to make sure I am doing these lunch runs on Tuesdays and not napping. 

PM: 7.3 miles, averaged 10:08. HR 124.

Had to make a pit stop at mile 5. We have numerous port-a-potties on my usual running routes. You're never really ever that far away from one. I rarely need one, but when you do, you do. Felt fine after. 

AM: 8 miles, averaged 8:13. HR 144. 

PM: 6 miles, averaged 8:59. HR 129.

I don't want this weather to end. What an amazing September it has been. Absolutely perfect running weather. 

PM: 2 hours 53' total - Thursday Night Dirt

I thought I would make it on time, but the group was already ahead and it was a single group from what I gathered from a group who was slow rolling, so I chased the entire time, catching a few people, but essentially I turned the ride into a time trial, which worked quite well, but with a smaller A group I would have been much faster. I was really ready for A group this week, but oh well. Life is happens.

Loop data: 28.3 miles in 1:24:09. 20.2 MPH. 275W. HR 161.

My heart rate stayed quite even throughout and never got above 168 coming up Dequindre, so I was pleased with the effort. It was challenging, but I wasn't fully 100% race effort. I think I could have pushed 290 if I had hit it a bit harder and was closer to the upper 160s.

I mixed my bottles to race strength, which I think helped because I probably took in 90 grams of carbs in 90' roughly.

AM/Lunch: 18.3 miles, averaged 7:50. HR 153.

14 Miles @ Marathon Pace + 15"

Planned on 20-22 total with the prescribed 16 miles @ marathon pace + 15". It was still a little warm, in the mid 60s and decently humid, but it was overcast for most of it thankfully. I did these on my faster workout loop because I had an appointment and didn't want to get stuck walking again this week if things didn't go well. The workout went quite well even though I didn't get through everything I planned. 

I lost 9.4 lbs/4.2 kilos of water weight during this run and had nothing during or before. I need to work on bringing a bottle, I just worry that that HOA Karens will remove my bottles. 

I felt very solid after a hard bike effort last night. My HR stayed very in control and I was content to knock of 7:20s, figuring I would open it up slightly in the second half and give it a bit more effort in the last 2-3 miles. I continued on the pace I set, and I just my engine at mile 16, so I called the tempo at 14 miles, figuring I would just jog and get my first 20 miler in since 2019. It didn't happen. Running 10' pace was a slog, so I just cut it a bit after 18. 

With fall-like weather I would have gotten through the workout and been able to run faster I am positive. My shoes were so soaked that my sock liner was slipping and bunch, something that hasn't happened to me in many years.

AM/Lunch: 3 hours. 48.7 miles @ 16.2 MPH. 177W. HR 121.

Easy recovery/endurance ride. Did the Oakland County section of the Polly Ann, plus the Lapeer County section from Boardman to Hough. Dirt roads were in great shape where I was. Did the small section of subdivision trails near the house to round off time and do a little handling practice.