Of Mice and Marathons

AM/Lunch: 3 hours on the trainer. 163W. HR 100.

Very light endurance, lighter than I typically would, but felt very good and will help me bounce back from yesterday's long run. 

Doing the OU cross country team's 10k next weekend on campus. I haven't done a full race since May, so I am well overdue. Should be fairly rolling 2 lap course on campus. It should give me a good indication of fitness and what to think about targeting in a few weeks for my half. 

AM: 7 miles on the treadmill, averaged 9:41. HR 124. 

PM: 6.3 miles on the treadmill, averaged 9:29. HR 125. 

AM: 90' on the trainer. 189W. HR 126.

5 x 3' Vo2 (Gemeni on TrainerRoad)

Vo2 sessions on the trainer always hurt. Got through the session okay.

PM: 3.1 miles on the treadmill, averaged 9:50. HR 116.

Donated plasma and didn't eat enough, so I cut the run short.

AM: 10 miles, averaged 7:35. HR 148.

5x1 Mile Subthreshold (1' Recoveries)

Wanted to get in a lighter workout, but nothing too short, but also not too intense, so I decided a subthreshold workout. I was going to do 4 x 6' or 5 x 6', but I had my watch on autosplit and decided that I would do 5 x 1 mile around subthreshold intensity, so about half marathon pace for this. Worked out well and the pace felt very comfortable. Racing a 10k Sunday, so I wanted something faster, but not 10k effort. 

Power ended up being slightly higher than target, but the effort was right. I easily could have keep going to 6 or 8 repeats and likely will on the next round of this workout. 

6:48, 6:49, 6:38, 6:34, 6:34 (avg HR 159-160)

Power = 361, 364, 368, 369, 371

PM: 60' on the trainer. 174W. HR 109.

AM: 6 miles, averaged 10:08. HR 116. 

PM: Off.

AM: 1 hour 45' on the gravel bike. 30 miles @ 17.1 MPH. 192W. HR 126. 

Mounted my new Silca tires last night. 50mm and not much room on the non-drive side chainstay, but they worked fine on this test ride. Not sure I will stick with a 50 in the year as it is very close. Tires felt great though. Smooth, fast, grippy in the corners. Mostly endurance with one segent attack that I tried to take back. Tied the KOM, which is better than coming up short I guess. 

Excited to race a 10k on campus this Sunday. I should be able to get back under 40' for the first time in many years and see what I can do from there. There will be some hills, so I am going to try to pace the race off power and see if that is worth using for racing. 

Might do a 41 mile gravel race in two weeks. I have Grand Rapids half in a few weeks and Iceman in early November. Churchills Half is out for the second week in November, so I am undecided after October 18 about racing places for the rest of fall and next year, but probably time to get a solid plan laid down. Not getting any younger.