Of Mice and Marathons

AM: 3 hours total. 120' on the trainer. 209W. HR 133. 1 hour outside. 197W. HR 136.

3 x 9' Over/Unders (Cloudripper on TrainerRoad) 

2' at 260ish/1' @ 290ish. Averaged about 275-279 for the total intervals, which was decent. Legs were a bit heavy. Jumped on the mountain bike and did two laps of Bald Mountain South to test lower PSI in the tires and the bias adjustment on the Flight Attendant. It was better, but maybe still too firm, though I am unsure if it is the pressure in the suspension or in the tires or both. Legs were decently tired. 

Enjoyed the riding this week and the last three days, but time to get back running tomorrow as this is my last quality week before Grand Rapids Half. 

AM: 7 miles on the treadmill, averaged 9:41. HR 123. 

Bladder the size of a pebble this morning. Legs felt solid. Definitely worked, but fairly responsive, probably because I hadn't run since Thursday or Friday.

PM: 5 miles on the treadmill, averaged 9:20. HR 125. 

+30' sauna. HR 90.

AM: 10.5 miles, averaged 7:21. HR 152.

10k Wave Tempo in 41'

I think the last time I did this workout was 2015 10 days prior to my marathon PR and I think I wan 37-mid. Today I ran, wait for it, 41', the same time I ran a 10k tempo run for last week (or basically) and the same time I ran in the 10k race the weekend before last. Nothing if not consistent lately. I planned this one by power, approximtely 100-103% of critical power and 95-97% of critical power. Or something like 365-375 for the harder ks and 345-350 for the recovery ks. I was fairly close to that, though the recoveries started to get higher and faster, which seems to happen with this workout. 

4:06, 4:14, 4:04, 4:08, 4:01, 4:09, 4:00, 4:06, 3:59, 4:13

Miles = 6:44, 6:37, 6:34, 6:35, 6:32, 6:32

Avg Power 360 HR 163

I felt good about this one. 

PM: 4 miles on the treadmill, averaged 9:59. HR 121. 

+25' Sauna. HR 94.

AM: 7 miles, averaged 9:19. HR 122.

Good recovery run on a loop I haven't run since 2024. Not sure why I don't mix things up a bit more. 

PM: 4 miles on the treadmill, averaged 9:37. HR 125. 

+Sauna for 25'. HR 96.

AM: 8.4 miles, averaged 8:10. HR 139.

5 x 200m strides on the track at the end. 43" to start down to 39" at the end. Need to start doing maintenance runs and strides at least once or twice a week. This run and the strides felt good. 

PM: 4.3 miles, averaged 9:17. HR 123. 

AM: 8.4 miles, averaged 7:47. HR 146. 

20 x 45"/15"

I like this session and should do it more often and work up to 30 reps. 6:30-6:40 pace for the first two reps to find the effort, then 6:teens to low 6s or slightly under for the rest. Avg power for reps was around 383 I think. 

PM: Off. 

Decent mileage 1 week out from my half. Might get up and do a shakeout before the boys are awake tomorrow morning, but primarily I need to do some work on the bike tomorrow.

PM: 2 hours 10' on the mountain bike. 34.2 miles @ 15.8 MPH. 215W. HR 143. 

3 x 20' Iceman Race Efforts

Rode to Orion Oaks to try to find a two-track loop to do some harder efforts on. I was going to do the perimeter loop, but wanted something slightly different, so I planned out a route using some of the inner trails and it was around 5 minutes or so at tempo effort, which I figured would work fine. Workout went pretty well. 5-6 minutes easy between efforts. Right about high sweet spot to low threshold effort.

255, 261, 261 @ 155 BPM across the board. Breathing was good. Muscles were getting tired toward the end of each interval, but felt strong. These were the first efforts on the mountain bike this year, and the first on this bike. Speed was decent, around 17MPH without much up and down, but some slower sections and turns, so that was okay. 

+30' sauna. HR 96.