Of Mice and Marathons

AM: 11.7 miles, averaged 7:15. HR 146. 

Steady medium long run. Felt great. I was out of the gate in 7:30 and just rolled. I was goign to do 100-120', but I had to hit the porta at the middle school ballfield. Probably kept me from doing too much. Power was 326. HR was right around the 150 mark for around 7' pace, which was solid. I actually had to hold back to make sure I didn't get into marathon effort. I really wanted it above that effort and just keep things very steady, but still very comfortable. Legs were tired from 3 hours on the mountain bike, but legs were really on the move. I will try to extend this and keep the long runs pretty honest unless I am feeling overly fatigued. Probably how I will do my late week medium long runs as well.

AM: 7 miles, averaged 9:18. HR 119. 

Nice recovery run along the Polly Ann and down Joslyn. 

PM: 65' ride at Orion Oaks. 208W. HR 131. 

Decided not to do a second run to get a short ride in. Did a few evening/night laps at Orion Oaks on the Iceman bike to work on cornering. 

AM: 11 miles, averaged 7:34. 310W. HR 143. 

3x10' LT + 1 Hard K

I planned to do 3-4 x 10' subthreshold, but wanted something slightly harder. I thought I might do another hard 20' tempo, but my legs weren't into it, so I decided to do some harder, more traditional threshold intervals. Felt pretty solid throughout. HR was low, subthreshold, but the effort was definitely threshold. Took 90" jogs between. I think I a, done with long recoveries for most workouts. Did a hard k after a few minutes jog to try to take the segment. I did 5:42 for almost 4 minutes and missed it, but I stopped short of where the segment ends I guess. 

6:27 (155) 357, 6:20 (158) 364, 6:15 (160) 369

Power seemed somewhat low for the pace, but I would have to look at previous data. 

AM: 7 miles, averaged 9:19. HR 122. 

PM: 1hour+ on the mountain bike. 215W. HR 135. 

Two laps at Orion Oaks just to stay sharp for Iceman. It was beautiful and warm out. Got chilly quick though after dark. 

AM: 11 miles, averaged 7:20. HR 150. 

3 x 2 Miles Subtheshold + 1k Hard

I was planning to do 3-4 x 10' but the way my watch is set up it is hard to run by power and time, so I just used the autosplit and did 2-mile repeats with 75" recoveries. Felt decent if slightly fatigued in the legs. Not dead, just not a lot of snap or quickness. 

13:35: 6:47 @ 157 BPM @ 343W

13:30: 6:43 @ 159 BPM @ 347W

13:20: 6:37 @ 160 BPM @ 353W

Took a slow 2' jog and ran the loop hard @ 5:35 pace for 3'54". Finally took the segment KOM, though I think I still pulled up somewhat short as my lap pace was 5:35 and the segment pace was 5:45 I think.

PM: 76' on the mountain bike. 211W. HR 139. 

Legs a little grumpy. Probably could have kept it somewhat lighter. 

PM: 2 hours on the mountain bike. 30.5 miles @ 14.9 MPH. 207W. HR 135. 

3 x 15' @ Race Effort

Solid session. Park was busy, so I dodged people throughout most of it. Bumped one lady one accident as I called out to her three times, she had about 12 feet of leash out and I went into the tall grass, but she also went left. I passed her again, called on the left, and she moved left, and got cheesed off because I went right, and she corrected me on going right instead of left, where she moved to. I guess I was supposed to run into her. I wasn't nice after that. I feel like I am dealing with idiots on the road or people with loose dogs when there is a dedicated dog park AT THE PARK. Trying to be patient, but can't seem to win. I'd prefer to just pass people, but then you scare the crap out of them. Call out and they don't understand basic trail communication.

238 (146 BPM), 253 (148 BPM), 252 (148 BPM)

It was a beautiful night for Halloween and the boys had a lot of fun. We had some greedy people take several handfuls from the basket after we got home, but I guess they might not get many opportunities to have candy and just got excited (an adult I might add).