Of Mice and Marathons

AM/Lunch: 35' easy, averaged 9:13. HR 149.

Quite warm. Felt quite good. Trying to get a loop going in the neighborhood across from the middle school so I can zone out and get into a rhythm. Worked nicely. Gave Megan a hand with finishing up the boys' lunch and got them down for a nap and jumped on the trainer for a harder session to follow the easy run.

Lunch/PM: 60' on the trainer. 210W. HR 148.

5 x 3' w/ 90' recoveries

Origionally put this as a threshold session, but it is really V02 max by power. Decently tough. Could have done a few more but was working a bit. Started at 310 watts and went to around 335. Slight increase in minutes on my 3 x runs this week, which is welcomed as just today I feel like running longer. Will likely try to keep the bike pattern of easy rides with a midweek session, longer ride on Saturday, and a short, higher intensity session follow the easy run on Sunday. 

PM: 120' on the trainer. 205W. HR 141.

Boarstone on Trainer Road. Activated my Trainer Road account for some variety. I do like the clandar feature and the ability to look at the history of a workout. HR dropped out the last 8-10', but it ended up just averaging it out from where I was at, so close enough.

Running this week is picking up slighly to 2 x 40' and 1 x 35'. I imagine it will be a few weeks before these are maxed out at 65', which will likely necessitate rearranging my week as on Tuesday and Thursday I am running after putting the boys down but before I travel to Southfield. Trying to figure out what the minimum amount of riding I will eventually want to give up in the interest of adding more running back in. Two rides, one quality session and one longer ride seems about right, but that leaves 5 days of running and likely not of those doubling as the schedule just doesn't allow it. Not sure how fit I can get of 5 days. We will see.

We had a fun time with our friends and their daughter walking around the neighborhood. Megan had the boys dressed as lobsters, her a chef, and me with a lobster bib. Kind of macbre when you literalize the relationship but the boys had a lot of fun. Charlie wanted his costume off as soon as we got back, while Sawyer sat in his and they both ate a bag of chips. A memorable afternoon/evening.

Lunch: 4.5 miles, averaged 8:46. HR 156.

Quite warm out, mostly humid and sunny and it felt good. I was rolling along okay. Steady moderate to slighly uptempo but I didn't feel like I was pressing too hard. HR was 160-163 for miles 3, 4, and the partial, so basically moderate to very light marathon effort. Stride is starting to click and I am working on the rhythm of my neighborhood loop. 

AM: 120' on the trainer. 230W. HR 154.

90' Tempo

PT session #22. 

Same workout as last Wednesday with a more progressive warm up and cool down. The AI on TrainerRoad adjusted my FTP to 297, so the percentages were increased. HR was more or less the same for high output. 

Took the boys outside, which is always interesting when they are running in different directions. I tried to get some leaves raked while they played in the pile. That did not work well, but they had fun and I got some decent photos. 

Lunch: 4.2 miles, averaged 9:28. HR 146.

Nice stretch of weather. Good progression without forcing the effort. Easy pace dropping a bit.

AM: 90' on gravel bike. 209W. HR 149.

Warmer than I expected. Steady effort with one segment attack. The cross wind killed me. I didn't realize it was about 5 seconds faster than I realized as someone had firmed it up a bit. 

My car leaked oil all over the driveway last night due to a botched oil change by the Subarau dealership. I was wild. 

PM: 90' on the trainer. 204W. HR 142.

Ainslie +7 (8 x 4' w/ equal recovery)

Just something to strengthen the legs, try to push efforts over FTP.