Monte's Log, Featuring a Debate About Dotard Genetic Potential with an Ant

What loco said; I didn't like it at first, but it's pretty nice to get out in nature and just zone out. There's also the fact that I'm not going to be hitting any lifting PRs, but I can still improve at this.

Lifting does get pretty dry once you’re kinda capped out lol

12/1
AM
Z2 Run
75:00 - 8.89 mi/8:26 pace/145 HR

Five ~12 second strides at the end of this.

PM
A
Toes to Bar: 3x4
Glute Complex w/Bands

B
Lunges: +70 x6x3
Pullups: x10, x8, x7

C
OHPs: wu, 95 x7, x6x2
Facepulls: 4x12
Seated Calf Raise: 3x12

D
Flat DB Bench: 60s x8x3
Single Leg Bridge: 3x12

E
DB LTEs: 60 x10, x8, x7
Seated Incline Curls: 20s x10x3

12/2
PM
Hill Repeats x12
65:10 - 7.75 mi/8:24 pace/148 HR

This workout was programmed for 12 two minute hill intervals up a 5-7% grade (with recovery on the downhill portion) at Z3 effort, but being as this is Indiana, the best I could do was 80 seconds.

12/4
Z1/2 Run
60:00 - 6.40 mi/9:22 pace/134 HR

PM
A
Toes to Bar: 3x4
Glute Complex w/Bands

B
Single Leg Press: +120 x8x3

C
KB Swings: 35x 10x3
Facepulls: 4x12

D
Single Leg Static Calf Hold: 3x20
Single Leg Seated Calf: +30 x20x3
Single Leg Standing Calf: +15 x15x3

E
Incline Bench: 125 x6x3
Lat Pulldown: 3x12
Single Leg Extension: 3x10

F
Seated DB Press: 40s x8x3
Chest Supported Row: 3x10

G/U]
Paused Dips: 3x6
Bayesian Curl: 3x8
Cable Lat Raise: 3x10

Dead Hang: 60 seconds

Did the running specific lifting unbroken, as I figured I should "listen to my coach".

[U]12/5
Z2 Run
75:00 - 9.02 mi/8:19 pace/143 HR

70' easy with 5 strides thrown on the end.

Missed logging this week, but I've lifted once and run a fair bit (52 miles so far). Recovery run tomorrow, so close to 60, which is the highest for a week for me by far. The extra miles are from a lactate threshold test, which only half worked since it was some random gym that didn't have a HR strap and I didn't bring mine. I confirmed my paces, at least, and I'm decently certain of me HR zones anyway. I'll try it again in six weeks or so, maybe.

12/13
AM
Z3 Run
1:40:00 - 13.19 mi/7:35 pace/155 HR

25 minute warmup then six rounds of ten minutes in Z3 with one minute walking recovery then 15 minutes cooldown, so 100 minutes of actual work. Eased into the first rep at 7:22/mi pace, then kept the last five between 7:13-7:18/mi, with my average HR in the low to mid 160s. I've lost a bit of fitness from when I ran the half marathon, but I'm starting to feel good again.

12/14
AM
Z1/2 Run
65:00 - 7.00 mi/9:17 pace/131 HR

12/15
AM
Z2 Run
75:00 - 9.01 mi/8:20 pace/144 HR

12/16
AM
1k Z3/4 Intervals
1:24:07 - 10.45 mi/8:02 pace/156 HR

Sunday and Monday were also brutally cold, with a pretty decent amount of snow on the ground; the roads were quasi-plowed, so I made it work. Yesterday was warmer, but more slippery; I did a 20 minute warmup, then 10k 1k intervals squeezing down from Z3 pace (~7:20/mi) into what should have been an easy-ish Z4 (6:50/mi). Sleep had been bad the last few nights, though, so it wasn't a great session.

A
NG Pullups: x11, x9, x7
Walking Lunges: 35s x8, x7x2

B
Banded Glute Complex
Static Calf Holds: 3x20
Seated Calf Raise: 3x20
Standing Calf Raise: 3x17

C
OHP: wu, 95 x8, x7x2
Facepulls: 3x13
Toes to Bar: 2x6, x5

D
Low Incline DB Bench: wu, 60s x9x2, x8
Single Leg Glute Bridge: bw x14 x3

E
DB LTEs: 30s x10, x8, x7
Incline Curl: x12x3

First gym session in a week due to holiday craziness; felt good to squeeze this in.

12/18
AM
Z1/2 Run
65:00 - 7.02 mi/9:15 pace/131 HR

12/19
AM
Z2 Run
81:00 - 9.88 mi/8:12 pace/145 HR

75 minutes at 8:16/mi (~9.1 mi) plus six ~12 second strides on the minute.

12/20
AM
Progressive Long Run
2:13:25.6 - 16.15 mi/8:16 pace/148 HR

I had five miles each at Z1, Z2, and Z3 efforts; the first two intervals were fine (9:03/mi at 134 HR and 8:18/mi at 143 HR). Z1 pace was pretty constant, then I increased from the bottom of Z2 to the top of Z2 throughout the rep with no issue. The Z3 rep just wasn't paced quite right, as I had to slow down in the fifth mile because my HR got a bit too high (approaching/exceeding threshold). Even so, I had a respectable go of it (7:19/mi at 167 HR) after I pretty restrained first mile (over 7:40/mi).

12/21
AM
Z1 Run
65:00 - 7.11 mi/9:09 pace/128 HR

12/22
AM
Z2 Run + Strides
81:00 - 9.85mi/8:14 pace/143 HR

75 minutes plus six sets of strides.

PM
[A
Toes to Bar: x7, x6x2
Glute Complex w/Bands

B
Single Leg Press: +120 x9x2, x8
KB Swings: 35x 11x3

C
Single Leg Extension: x10, x9, x7

D
Single Leg Static Calf Hold: 3x20
Single Leg Seated Calf: +35 x16x3
Single Leg Standing Calf: +10 x16x3

E
Incline Bench: 125 x8, x7, x6
Facepulls: 4x13
Lat Pulldown: 3x12

F
Seated DB Press: 40s x9x2, x8
Chest Supported Row: 3x10

G
Paused Dips: 3x7
BB Curl: 3x8
Cable Lat Raise: 3x10

Dead Hang: 60 seconds

12/23/U]
AM
[U]Z2 Run
75:00 - 9.18 mi/8:10 pace/141 HR

A few nights of bad sleep convinced me to move the hill workout until Wednesday, with the added benefit that this should better align my lifting days (Monday and Thursday) with my quality session days (now Wednesday and Sunday). I just did a bit of easy volume instead.

12/24
PM
Hill Repeats x12
1:13.34 - 8.49 mi/8:40 pace/146 HR

Found a steeper hill (in the local cemetery) that completely wrecked me; it was supposed to be 3 minute repeats, but ended up being ~2:15 or so (I couldn't have gone longer). The last part of the incline is (I think) a fair bit steeper than the 5-7% grade, so I'll need to include this moving forward, as this is clearly a weakness.

Merry Christmas S&F!

12/26
AM
Z1 Run
65:00 - 7.09 mi/9:10 pace/130 HR

A bit hungover from Christmas, but ok.

12/27
AM
Z2 Run + Strides
81:00 - 9.89 mi/8:11 pace/145 HR

75 minutes plus six sets of strides.

12/28
AM
Z3 Intervals
2:01:10 - 15.08 mi/8:02 pace/157 HR

This was programmed to be 3 miles easy, three 3 mile Z3 intervals with two minute recoveries in between, and then 3 miles easy. It was unseasonably warm/humid today (65 and 95% humidity), and even dialing down the pace a bit (averaged 7:30/mi), I had to walk a bit during the second recovery and cut the last interval short (2 miles instead of 3). Temperatures are in the process of dropping 40 degrees right now (fingers crossed no tornados), so things should be a bit more comfortable moving forward.

1/2
AM
Z1 Run
70:00 - 7.53 mi/9:18 pace/132 HR

PM
A
Toes to Bar: x8x2
Glute Complex w/Bands

B
Lunges: 40s x6x3
Pullups: +25x6, +15x6

C
Single Leg Extension: x10, x9, x8

D
Single Leg Static Calf Hold: 3x20
Single Leg Seated Calf: +40 x17x3
Single Leg Standing Calf: +10 x17x3

E
Flat Bench: 155 x11, 140x13
Facepulls: 3x14
Single Leg Glute Bridge: 15x3

F
Incline DB Bench: 55s x7, 50s x7
DB Pullovers: 65x11, 60x10

G
Rope Overhead Tri: x10, x10
DB Hammer: 25s x15, 20s x15

Dead Hang: 60 seconds

Changed to mini-RPT on the upper body lifts and knocked a work set off because the running specific lower body stuff takes forever and I've been a bit lax on intensity over the last year or so. Felt good.

1/3
AM
Z2 Run + Strides
81:00 - 10.45 mi/8:14 pace/142 HR

80 minutes at 8:18/mi plus six sets of strides.

1/4
AM
Z3 Intervals
2:00:00 - 15.51 mi/7:44 pace/157 HR

The work was four 15 minute Z3 intervals with a 2 minute float; the session started with 12 minutes Z1/low Z2 warmup, followed by 20 minutes pushing into high Z2 and finished with 20 minutes easy. I ran the intervals at 7:14/mi across every rep, with HR in the high 160s for each, so I think this was appropriately paced.

Mileage for the last four weeks has been 59, 60, 60, and 62, so quite a bump up from the half marathon work. I seem to be handling it reasonably well, so full steam ahead.

1/5
AM
Z1 Run
70:00 - 7.39 mi/9:29 pace/131 HR

PM
A
Toes to Bar: x9, x8
Glute Complex w/Bands

B
RFESS: 25s x6x3
Pullups: bw x11, x7

C
Single Leg Static Calf Hold: 3x20
Single Leg Seated Calf: +40 x18x3
Single Leg Standing Calf: +10 x18x3

D
OHP: 105 x9, 90x10
Facepulls: 3x14
RDLs: 135x8x3

E
Flat DB Bench: 65s x11, 60s x10
Dead Hang: 60 seconds

F
DB LTEs: 35s x7, 30s x7
Incline Curls: 25s x12, 20s x12

1/6
AM
Z2 Run + Strides
86:00 - 10.22 mi/8:25 pace/145 HR

80 minutes at 8:28/mi plus six sets of strides.

1/7
AM
Z3/4 Intervals
75:00 - 10.14 mi/7:24 pace/158 HR

My legs have been feeling pretty cooked recently, so I dialed back the pace for both the recovery and easy runs and it was still a mental struggle to get through. I was dreading today's interval session, but I got through it. It was a 25:00 warmup followed by four 8:00 Z3 intervals with 90 second walking rest followed by eight 75 second Z4 intervals with 30 second walking rests; I did the Z3 work between 7:00-7:05/mi and the Z4 work between 6:15 and 6:30/mi (except for rep 7 that was straight uphill). Backing out the ten minutes total reps, the stats above were better than I thought I'd do.

1/9
AM
Z1 Run
60:00 - 6.51 mi/9:13 pace/129 HR

PM
A
Toes to Bar: x10, x8
Glute Complex w/Bands

B
Lunges: 50s x7x2, x6
Lat Pulldown: x14, x15

C
Leg Extensions: x10x2, x9

D
Single Leg Static Calf Hold: 3x20
Single Leg Seated Calf: +40 x19x3
Single Leg Standing Calf: +10 x19x3

E
Incline Barbell Bench: 135 x12, 120x13
Facepulls: 3x15
Single Leg Glute Bridge: x16x3

E
Seated DB Press: 45s x8, 40s x7
Horizontal Machine Row: x14, x13

F
Paused Dips: bw x7x2
EZ Curl: 65 x12, 55 x12

1/10
AM
Z2 Run + Strides
66:00 - 8.13 mi/8:07 pace/142 HR

Feeling a bit fatigued, so the coach cut the volume on the easy and recovery work to an hour for the next ten days. Added strides onto the end of this one, and my legs felt a fair bit better.

1/11
AM
Z3 Intervals
2:00:00 - 15.87 mi/7:34 pace/157 HR

I had three sets of 4 miles Z3 with two minutes of jogging in between, but I was feeling cooked in the last segment so I cut it at three miles and just cooled down until I hit two hours total. 7:24/mi and 158 HR for the first interval, 7:16/mi and 162 HR for the second, and 7:17/mi and 165 HR for the third, so I kept my HR pretty under control. 59 miles for the week, so still decent volume.

1/12
AM
Z1 Run
60:00 - 6.35 mi/9:27 pace/132 HR

PM
A
Toes to Bar: x10, x9
Glute Complex w/Bands

B
RFESS: 25s x7x2, x6
Pullups: +25x6, +15x7

C
Single Leg Static Calf Hold: 3x20
Single Leg Seated Calf: +40 x20x3
Single Leg Standing Calf: +10 x20x3

D
Bench: 165x10, 150x11
Facepulls: 3x12
RDLs: 145x8x3
Dead Hang: 60 seconds

E
Incline DB Bench: 55s x9, 50s x8
DB Pullover: 65 x12, 60x10

F
Rope Overhead Tri: 80 x12, 70 x13
DB Hammer Curls: 30s x15, 25s x13

1/13
AM
Z2 Run + Strides
74:00 - 8.59 mi/8:37 pace/141 HR

65 minutes easy plus eight 15 second strides and a bit tacked onto the end to complete the loop.

1/14
AM
Hill Repeats
1:19:03 - 8.94 mi/8:51 pace/144 HR

This was a nice few days of work; my legs were feeling pretty beat up after Sunday, but the last few days were reduced in volume and pace, so my legs freshened up a decent amount for today. Today was programmed as five 3:00 hill reps (with recovery on the downhill) followed by ten 1:30 hill reps (same recovery). I got to 2:15-2:20 on the longer reps and was able to do the shorter reps as is (though I didn't go all the way up to the top of the hill). Average grade for the longer reps was just short of 7% and just short of 6% for the shorter one, even given the first 30-40 seconds are only a few percent incline, so I just need to sack up and start the shorter reps a bit further up to really punish myself.

1/16
AM
Z1 Run
60:00 - 6.36 mi/9:26 pace/134 HR

PM
A
Toes to Bar: x10x2
Glute Complex w/Bands

B
Lunges: +40s x8, x7x2
Pullups: bw x11, x8

C
Single Leg Ext: 3x10

D
OHP: 105x10, 90x11
Facepulls: 3x12
Single Leg Glute Bridge: x17x3

E
Low Incline DB Bench: 65s x11, 60s x12
Single Leg Seated Calf Raise: +65 x10x3

F
DB LTEs: 35s x9, 30s x10
Incline Curls: 25s x12, 20s x12

Dead Hang: 60 sec

1/17
AM
Z2 Run + Strides
65:00 - 7.79 mi/8:21 pace/141 HR

I had strides planned, but the pair of shoes I was wearing is a bit older and felt a bit flat, so I decided discretion was the better part of valor and skipped the strides and took this shoes out of the rotation.

1/18
AM
Long Run
2:30:00 - 18.39 mi/8:09 pace/149 HR

This one was rough; it was 12 degrees with a bit of wind when I went out, and I dealt with a bit of a headwind going south. This was programmed as 6 miles each at Z1, Z2, and Z3 efforts, which I did at 8:58/mi, 8:08/mi, and 7:21/mi. I faded a bit in the last two miles and it was probably slightly too high in Z3 per the intent of the workout, but given my water froze and I dropped my last half gel trying to open and close it with thick gloves on, I'll bank the work and move on.

running 2.5hours in 12 degrees (assuming American scale) does not sound like something one should volunteer to do

Sickening, the monte does indeed have heart.

My wife and I have a whole routine where she tells me it's too cold to go out and that I'm a lunatic and then I tell her to stop oppressing me and then walk outside and immediately want to die and go back inside but I can't because then she'd have been right, so at least there's a process.

highpraise.gif - thanks breauxs.

1/19
AM
Z1 Run
60:00 - 6.46 mi/9:18 pace/133 HR

I was dealing with some capsule pain in my left big toe after Sunday to the point that I was a bit concerned I'd have to take a few days off; it felt better after this run, and I used a foot massager thing I got my wife seven or eight times over the day or so after Sunday's run and Monday's run, and it's since calmed down a fair bit.

I think the MegaBlast has a slightly narrower toe box than the SuperBlast 2s; this is the second issue I've had with my left foot, which is maybe a quarter size larger than my right, since I've switched (I have Morton's toe on both feet and lost that nail on my left maybe six weeks ago). I ordered another pair of MegaBlasts a half size up that I'll use on longer runs to mitigate the issues I have with foot swelling and whatnot, so we'll see how that goes.

1/20
AM
Z2 Run/U]
80:00 - 9.52 mi/8:24 pace/141 HR

Left the strides off of this one to give my toe a chance to recover; had 0/10 pain going into the run and 1/10 pain after, so great success? I think I'm going to make an effort to cut the pace on my easy runs moving forward (something in the 8:20-8:30/mi range if I'm feeling ok) and just try to keep my HR controlled in the low to mid 140s, especially since my easy runs have expanded into the 85-90 minutes (plus 8 strides at the end).

[U]1/21
AM
Z3 Intervals
89:00 - 11.78 mi/7:33 pace/157 HR

25 minute warmup, then four intervals of 2.0 mi at Z3 effort with 90 seconds walking rest, then about a six minute cooldown. I backed out the walking recoveries out of the totals, so almost 90 minutes of actual work. Paces were between 7:08 and 7:20/mi, but my last rep was both my slowest (7:20/mi) and highest power 488 W); average HR was controlled across reps (between 164 and 168), so overall a pretty successful session.

This is what treadmills are for.

Sick run, tho. WIM is off the charts.

I get lung issues and irritation from just walking outside in those temps for 5-15min. I can't even imagine what running for hours would do.

Also ice? Eating **** when running would definitely sideline you for a substantial length of time. Maybe there is some beautifully manicured running path out there, but I loathe even walking around.

But way to gut it out. I can't even imagine being outside for 2.5 hours in that weather much less running.

1/22
AM
A
Glute Complex w/Bands

B
RFESS: +25s x8, x7x2
Lat Pulldown: 110x16, 95x17

C
Leg Press Isometric Calf Hold: 100x12x3
Single Leg DB Seated Calf Raise: 50x20x3
Single Leg DB Standing Calf Raise: 15x12x3

D
Incline Bench: 150x8, 135x10
Facepulls: 3x12
RDLs: wu, 155x8x3

E
Seated DB Bench: 45s x9, 40s x9
Chest Supported Row: 145 x16, 125x16

Skipped the arm stuff for time.

1/23
AM
Z1 Run
75:00 - 8.13 mi/9:14 pace/131 HR

1/24
AM
4x5k Z3
2:10:00 - 17.05 mi/7:37 pace/159 HR

I didn't feel amazing going into this one; some minor stomach rumbles (spoiler alert: I'm dealing with full on norovirus yesterday/today). Regardless, with the snow scheduled for yesterday, I pushed the long run to Saturday to make sure I got it in. I had the same issues as last week (5 F temperature before wind chill, so my water froze, gels were a pain in the ass to eat due to increased viscosity, etc), but I got it done. After my standard 25' warmup, this workout was 4 sets of a 5k interval at Z3 effort followed by a 2' recovery jog. Even though my last rep was my slowest, I did pretty well on this (7:23/mi, 7:17/mi, 7:17/mi, and 7:30/mi), as the last rep was back into the wind and had the highest average power (about 10-12 W higher).

Yesterday was too snowy to run, which was probably a good thing given I shoveled snow for three hours in the afternoon (which wiped me out, so I went to bed super early). My HRV was in the toilet for the second consecutive night, so I'll take it easy for another day or two until I start to trend in the positive direction. Probably best to forgo this week's workout and hope I can handle something approximating what's scheduled for next weekend, but I'll play it by ear.

Thanks bros. I have access to a treadmill at my current gym (at my office), but I really, really (really) hate running in it and much prefer being outside. I'm going skiing in a few weeks, so I'll have to run inside at the hotel, but outside of that I just bundle up and get it done.

Re: ice, it's been pretty low precipitation this winter (yesterday excepted), and I've got some pretty nice neighborhood streets with only one light on about a 2.5 mile length, so doubling back and then going over 1 street and doing it again gets me up to 10+ miles, depending on what I need.

Any longer than that and I head over to the Monon, a paved running trail that goes fairly far north and all the way downtown (recall this is the path that my 50k race every June uses). My friend lives right near an entrance to the trail, so round trip north to a good turnaround point and back is 8.6 miles, with another 10-10.5 if you lengthen that out and head south all the way downtown and back. You cross a decent amount of surface streets, but cars watch out for runners and bikers so you pretty much never have to slow or stop - it's a pretty nice setup.

But yes, I'm not always excited to head out in five degree weather, but you get used to it. Only a few weeks until spring (hopefully).

1/29
AM
Z1 Run
60:00 - 6.00 mi/10:00 pace/131 HR

Did this inside on the treadmill because it was -6 in the morning; had to take Sunday through Tuesday off (Wednesday is my normal off day) due to my kid giving me the noro. I truly despise the treadmill.

1/30
AM
Z1/2 Run
50:00 - 5.57 mi/8:59 pace/136 HR

Quasi-recovery run, though I went to the running trail only to find out it was very much not clear (loosely packed snow on top on hard packed snow). Pain in the ass to run in so I cut it short.

1/31
AM
Z2 Run
85:00 - 10:00 mi/8:30 pace/140 HR

Didn't feel amazing for this, but got it done in the mid-afternoon once it warmed up.

2/1
AM
Z2/3 Progression Run
2:00:00 - 14.27 mi/8:25 pace/147 HR

Didn't have it in me to do a run with the amount of quality programmed, so I pivoted to a progression run. I started with a 9:00/mi pace target, and increased by about 0:10/mi every two miles; ended up running miles 13 and 14 around 7:45/mi pace with my HR in mid-Z3, though the effort felt pretty controlled. My Garmin recovery stats indicate I'm not yet fully over this illness, so being able to handle a reasonable level of aerobic work was a nice milestone on the recovery trail.

2/2
PM
Z1 Run
75:00 - 7.99 mi/9:23 pace/128 HR

Not finishing on 8.00 hurt my tism.

Worked out in the evening because my wife had morning obligations Monday and Tuesday and I can't really bring myself to get out the door to run at 5:30 am in this darkness and cold (plus I think sleep is probably still indicated as I continue to recover from noro). Working out in the evening isn't my favorite.

2/3
PM
Z2 + strides
95:00 - 11.35 mi/8:22 pace/143 HR

85 minutes Z2 at 8:26/mi and about 140 average HR plus ten 15 second strides EMOM. This was only a decent day; I felt a bit fatigued the whole way and my left calf started acting up a bit towards the end (likely due to some combination of road camber and snow on the left side of the road (I typically run towards traffic, so my left side is always a bit lower).

2/4
PM
Z4 Hills
68:20 - 7.60 mi/9:00 pace/146 HR

Ten rounds of a two minute hill work at Z4 effort with downhill recoveries. The last 40-50% of the hill is about 9-10% grade, so the end of these reps is pretty challenging; I got to the top of the hill (or within a few steps) for all of the reps, so I timed it right at least. Effort, both subjective and by HR, seemed about right; I got up to the high 170s towards the end of the later reps, and I walked the first 45 seconds of the downhill recoveries to ensure I was ready for the next rep. Recoveries were around 3 minutes total, so a good work to recovery ratio given the elevation (almost 1100 feet total). I did this in a cemetery after work and almost got locked in, so good times.

2/5
AM
A
Glute Complex w/Bands

B
RFESS: +25s x8x3
NG Pullups: +25 x7, +15 x8

C
Leg Press Isometric Calf Hold: 100x12x3
Single Leg DB Seated Calf Raise: 55x20x3
Single Leg DB Standing Calf Raise: 15x13x3

D
Barbell Bench: 175x7, 160x9
Facepulls: 3x13
RDLs: wu, 165x8x3
Dead Hang: 60 seconds

E
DB Incline Bench: 55s x9, 50s x8
DB Pullover: 70 x8, 65x9

F
Overhead Rope Tri Ext: 80 x12, 70 x12
DB Hammer Curl: 30s x15, 25s x14

Calf feels great today, if slightly fatigued during isometrics. That said, it was nice to get a lifting session in; I'll be skiing with the family next week, so just treadmill running. Going to try to just get some easy base work in so I still have the chemicals to hit the slopes after.

I have learned about two new calf exercises today.

Have never seen or heard of a Leg Press isometric calf hold or a dumbbell calf raise

How long til Spring weather comes to your hellhole of a Winter?

GL with skiing

Thanks man, they've actually been helpful, although whether that's in an actual way or a Simpsons bear repellent type way is open to interpretation.

It was 45 today when I started my run, so great success with that; there's still a bit of snow on the ground, but mostly melted. It's supposed to be pretty warm the next few days, then cooling down a bit, but the polar vortex seems to have passed (thank God).

Skiing was fun! We got back Friday night, and I ended up skiing three days, the last two with the boys (they were in ski school for the first two days of the trip, and my wife and I didn't ski the first full day of the trip). As I said to a few clients, I'm getting to be the age where my team at work has started to tell me "don't get hurt" instead of "have fun". I both did not get hurt and had fun, so great success! Mostly stuck to hard blues/easier blacks, because the juice on the harder stuff isn't worth the squeeze and I can't make myself ski aggressively enough to be truly effective because I'm worried about getting hurt. The olds come for us all.

I had a pretty big session scheduled for the morning we were flying out (last Saturday), but I did not feel good or ready and aborted it after four miles. I missed running Sunday (due to additional travel - we stayed with my wife's aunt for one night before going to Vermont) and got in treadmill miles every morning at the lodge (Monday through Friday). I kept it super chill (1 hour, 6.0 mph, 1.0% incline) so my legs wouldn't be fried for the slopes. HR averaged around 122-125 for the sessions, 31.25 total miles on the treadmill. Kill me, it sucks.

2/14
AM
Z2 Run + Strides
90:00 - 10.70 mi/8:25 pace/136 HR

80 minutes quite easy (134 average HR) plus eight 15 second strides EMOM, then topped off to 90 minutes. By far the best heart rate I've had on an easy run for quite a while, especially given the illness; I'm sure the relatively light load while skiing helped.

2/15
PM
HM Repeats
2:22:43 - 18.04 mi/7:55 pace/152 HR

25:00 warmup (a shade over 3 miles), then 6 rounds of 1 mile at HM effort and a 1 mile Z2 float/recovery, then a 3 mile cooldown. Instructions from the coach were to run the first three intervals at 158-163 HR and the next three closer to threshold (164-170). I controlled this pretty well; the first three reps were at 7:14/mi (158 HR), 7:03/mi (158 HR), and 7:07/mi (163 HR) and the second three were at 6:58/mi (164 HR), 6:53/mi (167 HR), and 6:59/mi (171 HR). The first rep was decently uphill and into a mild wind, then the second rep was back downhill and reps 2 to 5 had that mild tailwind. I turned back around for the 6th rep, which was a bit slower and a bit higher HR than target, but at my highest average wattage for the entire set. I was pretty happy with how this turned out; it's my first significant long run in three weeks, and I was feeling a bit anxious about the illness and depressed training. However, even with the skiing this week, I still broke 60 miles, so I'll take it.