Of Mice and Marathons

Noon: 18 miles, averaged 7:32. HR 148.

15 on the schedule but I felt great so I continued. Kept it relaxed as scheduled. I was surprised to see the last 3 splits under 7 w/ a 6:39 last mile when I wasn’t trying to push. The whole run ended up being a progression starting at 8:26. The bulk of the miles were 7:45-7:10. Weather very cool (49) and damp, but almost no wind. Solid long run for me. Didn’t start to wear out until the last mile. I think the cycling has given me an endurance boost.

Lunch: 6 miles, averaged 9:24. HR 121.

Cool and rainy but it was a nice recovery run.

PM: 6.3 miles, averaged 9:32. HR 124.

Foggy and damp at the park. Saw 3 deer.

AM: off. Slept for a bit before meetings with students.

PM: 11.8 miles, averaged 7:42. HR 156. + 2.1 bonus cool down miles

20' Tempo, 5' Jog, 8 x 1' On/Off

Warmed uo 30' with just a few strides in slightly warmer and more humid weather than the last few days. Still under 70 degrees though. Felt pretty decent on the warmup. The tempo was 10-mile effort, but it was likely a few clicks below that given the HR, which seemed slightly wonky but probably pretty close at 180 BPM. Averaged 6:07. I was breathing pretty good at the end but recovered fairly quickly. 1' intervals were solidly in the 5:30 range.

Cooled down 20' and then changed into a new pair of shoes to test them for another 20'. I like them a lot so far (Saucony ISO Freedom). I finally found a pair that had the right price. It only took 2-3 years.

Lunch: 6.8 miles, averaged 9:34. HR 132.

PM: 6.4 miles, averaged 10:09. HR 123.

Very tired. Looking forward to a cool afternoon/evening ride tomorrow.

Late: AIS and pushups

AM: 7.6 miles, averaged 8:35. HR 139.

PM: 37.2 mile ride. HR 139.

Thursday night ride. Decent pace. 18.6 MPH. Would have liked to have pushed a bit more, but a great time as always. A decent chunk in the dark. This effort in July in the heat and with my weight and fitness then would have my heart rate in the upper 150s to low 160s. This is now a "easy" effort. Much stronger on the hills.

AM: 7.6 miles. Did some hill blasts.

30 up, drills and strides, 6 x 8” hill blasts, ~32’ down

PM: 6.8 miles, averaged 9:28. HR 122.

First few w/ Megan.

Late: AIS, PT work, and situps

Noon: 15.1 miles, averaged 7:45. HR 154.

7-mile Aerobic Builder (6:24 Avg), 5' Jog + 6 x 45" Strides

Warmed up 3 miles, just as the thunderstorms rolled through. Typically I get really skittish and play it safe but I wasn't in the mood to miss a workout. So I kept at it until things got a little hairy and started back home. The storm seemed to lessen in intensity, so I started the workout and decided if it got worse again, I would go home. It didn't. Good amount of rain, but I don't mind running in the rain as long as it is not really windy or very cold.

My legs felt like they weren't firing at all, probably from the blasts yesterday and the overall exercise volume these last few weeks. Still did okay.

6:32, 6:29, 6:20, 6:23, 6:24, 6:20, 6:20 (HR ~176)

I took auto splits but didn't have average pace on. Jogged for 5' and then did my 6 x 45" strides will jog/shuffle back to starting point. Those were a lot faster than they felt. Good to see my legs are moving when I am tired.

Cooled down 3 miles or so.

PM: 5 miles, averaged 10:26. HR 125.