Of Mice and Marathons

AM: 13.4 miles, averaged 8:57. HR 129.

Two hours, very easy. Enjoyable run. Checked out a few side roads I have never been down just to explore a bit. It rained slightly, but it felt good. 

Week 4 day 7 complete. This is four weeks of relaxed easy running. Everything is feeling good. I am really ready to do some slightly faster stuff, even just some stronger aerobic stuff at the end of a run, but I am willing to see this experiement through for at least a few more weeks. It would probably be fine to do some runs with a slightly stronger, but very under control pace, but I am trying to be patient and just see how well this works. Right now I have got time on my hands as I finish up the last few weeks of peak bike racing season. I'd like to go until the end of the year just to see what several consistent months of solid aerobic base training can do. I am afraid with all the time off over the last five years, I have eroded mine. It comes back fairly quickly though with experience. 

AM: 7.5 miles, averaged 9:58. HR 119.

Very easy recovery run. Did a little running at Orion Oaks. Always ask myself why I don't do more running there. It's a great soft surface place to get out in the woods without too much elevation change for recovery days. 

PM: 60' on the trainer. 209W. HR 127.

Zwift Race Openers 2 x 3' Theshold/VO2 long recovery and then 2 x 30" full gas

Felt quite strong, like I could have done a full-scale workout. Legs feel fine after yesterday's long run. Very easy long runs are nice as they don't leave you blasted for the entire afternoon.

AM: ~75' on the trainer. 

Zwift Race (B Race on Queens Highway After  Party)

AM: 8 miles, averaged 8:44. HR 132.

PM: 2 hours 19'. 41.1 miles @ 18.1 MPH. 216W. HR 136. 

3 x 12' Over/Under + 5' Vo2 Max

I modified the planned workout slightly (harder) because it simplified things. The workout was 3 x 12' w/ 2:30 sweet spot, 30" vo2 max. I decided to do 1' vo2 max, 2' sweet spot, since this followed from the 4 x 8' session last week. Actually, now that I look at it, I did Under/Overs last week of 1' sweet spot/1' threshold, which ended up closer to Vo2. It was a solid workout and I felt quite strong. I was going to do an extra interval, but settled on doing a hard 5' to try to set an all-time best 5' power. I was a bit off, but I felt good about the effort. 

285 watts @ 157 BPM, 288 watts @ 155 BPM, 291 watts @ 155 BPM and 334 watts @ 159 BPM

AM: 8.1 miles, averaged 8:38. HR 130. 

Nice overcast morning for a run with the sun peaking out toward the end. Pace versus HR dropping somewhat. I imagine with cooler, drier air I will continue to see improvement. For now I am content with the progress. I will have a better sense after my next MAF test.

PM: Off. 

Walked for quite a while with Megan and the boys in the woods.

AM: 2 hours 33'. 48 miles @ 18.8 MPH. 224. HR 143.

4 x 15' Threshold 

I knew this workout would be fairly tough, but it follows closely from some of the recent workouts I have been doing. I tried to fuel the workout before, taking in something like 150-160g of carbs before. This is actually harder than you think and in the grand scheme of things not a lot of carbs. I was two GIANT bowls of cereal and I topped off with a granola bar or two. The workout went well. I was shooting for a minimum of 285 watts and I hit that without using a lap indicator. 

292 watts @ 160 BPM, 296 watts @ 163 BPM, 293 watts @ 164 BPM, and 291 @ 163 BPM (averaged 293 or 99.3% of FTP). 

I was hoping the power would be a little higher as I was pushing decently in the last 2-5 minutes at times hitting 330-340 for what felt like a decent duration, but there are four turns on the loop and some other less harsh corners, so I think this was pretty good. Consistent if nothing else. 

PM: Off.

We went to Friendship Park for an event where they had hot air ballons that were pretty neat in the dark when they ignited them and they had some other events with lights (mini golf for instance); 

PM: 2 hours 45'. 33.7 miles @ 12.5 MPH. 164W. HR 134. 

Linked up with my new friend Jesse for a mountain bike ride. I basically followed him through a number of the SE Michigan trails in the area. I was on my fat bike, he was on his full suspension. The weather was absolutely perfect. Near 80 degrees and quite sunny. I think I did well given that I haven't really been on the trails this year, but I know I need to being only 6 weeks out from Iceman. This was definitely solid prep. Really enjoyed the ride and the company.