Of Mice and Marathons

AM/Lunch: 2.5 hours on the trainer. 243W. HR 143

90' Wave Tempo: 15' SS/15' Tempo Float

Decided to do a workout. Wanted another three hours, but didn't leave quite enough time. Planned to do 2 hours of alternating, but in the last sweet spot segment, my legs just weren't firing, like they had run out of glycogen. Called it there and did 30' at honest zone 2 power. 

Needed to use a different course as the flowing, rolling hills made sustaining consistent effort hard and the power was a bit up and down. My HR only hit 161 for the high, so I wasn't pressing too hard aerobically at all. Some of the harder 15' efforts could have averaged well into the 160s.

Foot feels much improved. Ice and pain reliever has helped a lot. 

I think I am going to skip the Grand Rapids half. They want $135 and although I have the money and realized races cost money to put on, I am just not sure I want to spend that much on a race I'll run a mediocre time on. So I think I am officially at 12 weeks of basebuilding before the start of the year, which is just fine with me. I think I might try to pick up a race before Iceman and see where I am at. 

AM: 8 miles, averaged 8:42. HR 136.

PM: 6.2 miles, averaged 8:55. HR <140.

HRM spiked three times for about a quarter mile oddly. Usually the Polar H10 is pretty solid. Been a while since I have seen really wonky data. 

Foot feels much improved. I will continue to run as long as it feels okay. Happy with that. It was a minor issue that I ignored for too long. I know better.

Lunch: 8 miles on the treadmill, averaged 8:09. HR 144. 

PM: 78' ride outside. 20.7 miles @ 17.4 MPH. 199W. HR 134.

It was starting to get dark, but I wanted to attack a segment I almost got the author day at a steady effort. I jumped on it today and took the KOM. Rode in the dark for a bit and my light died, so I was using my iphone for the last few miles.  

AM: 8 miles, averaged 8:05. HR 144.

PM: 90' on the trainer. 223W. HR 129. 

Definitely getting colder in the mornings. It makes running a lot easier, but I am not looking forward to winter weather. Not much to be done about it.

PM: 2 hours 55'. 53.9 miles @ 18.5 MPH. 236W. HR 149.

Thursday Night Dirt - Solo Time Trial Edition 

Lap Data: 27.8 miles @ 20.1 MPH. 279W. HR 160.

I had 281 watts on my Garmin and 288 normalized, so I was pretty pleased. I dropped a bottle of carbohydrates, which I did go back for and I think I could have really used that.

I was looking forward to a group ride today. It was the one year anniversary of my dad's death. I was late and missed the start, so I decided to time trial the route again as I did about a month or so ago when I was late. Effort was good, HR was under control. I was trying to do 300 watts averaged or pretty close to it, but I wasn't able to. I managed 284/285 through most of the ride and the power dropped a bit the last few miles even though I still felt like I had a little bit left. It was getting pretty dark in the second half. 

I stopped at the middle school parking lot to see if people were still there and they were, so I visited for about 10-15 minutes. I skipped RJ's as it was getting pretty cold already and I did want to freeze later on the ride home. 

AM: 8 miles, averaged 7:47. HR 149.

Legs felt decent and I was out of the gate in 8 flat with most miles consistently in the 7:40s. It felt steady but easy. Fitness is coming along nicely on both the bike and run. I will try to keep most of my morning runs steady easy during the next few weeks of base building.

Megan and I went to an apple orchard with the boys for a field trip. It was a beautiful day for it. 

PM: 5 miles, averaged 10:05. HR 128.

The neighborhood had cider and donuts at the park, so it was round 2 of the day for us. 

PM: 4 hours on the fat bike. 195W. HR 143.

Wanted to ride my gravel bike, but it is Iceman season, so I figured a longer ride with some dirt roads and hit a couple of trails. I first hit Independence Oaks, which was super loose and dry, but it has some of the best Iceman-style climbs in the area. I had way too much pressure in my tires, so I let it down a bit. It's not my favorite place to ride and I haven't been there for a few years, but figured I would give it a shot. Looped back toward the house to go to Orion Oaks, and remembered Friendship Park, so I hit some of the flowy jumps and berms there, though I didn't get much air. Good work turning as I slide out slightly on one of the corners, unclipping, but staying upright. Did two tempo laps of Orion Oaks, then went to Bald Mountain South and hit my fastest time there without pushing too hard.