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

5/1
AM
Recovery
5.0 mi - 47:19/9:27 pace/140 HR

5/2
AM
Z2 Run
45:00 - 5.09 mi/8:50 pace/143 HR

Two underwhelming runs; not surprising given the humidity is getting pretty high. The weather tomorrow looks like it will be reasonably cool, at least, so we'll see how the race goes.

5/3
AM
Indy 500 Mini Marathon
13.23 mi - 1:35:23/7:17 pace/171 HR

Other than a decent amount of humidity, the weather today was quite good - 57 with a light mist when we headed out. I thought 1:35:00 was a bit of a stretch goal, but I figured I'd try to hold pace until I couldn't and then figure it out. I held 7:11/mi pace through mile 11, but couldn't keep it up and had to slow down in mile 12 (7:21/mi) and mile 13 (7:31/mi, which included a few walk breaks), before finishing reasonably respectably in last quarter mile or so (6:58/mi). All in all, I'm happy with this; I think I squeezed everything out of this that I could (though I'd prefer to have paced it and/or manned up so I didn't walk at all).

This was over a four minute PR, though the one I ran last fall was in the midst of that lung AIDS, so that might not have been the best representation of my fitness. On to the next one.

congrats on the big PR!

couldn't keep up/had to slow down in final 2 due to heart rate rise or leg/overall body fatigue?

hope you managed a few cold ones post race?

Thanks!

Probably a bit of both; I spent almost 40 minutes over threshold (175) and much of the rest of it above 170, so it was just general fatigue, lack of experience going quite that hard, and just not enough WIM. Hopefully this round of speed work will toughen me up a bit.

I had a few old fashioneds, yes, though I kept it reasonably light because I had six total hours of driving for the boys' soccer game today. Back to the grind tomorrow; I want a sub 20 5k and a sub 90 half by the end of the year.

5/5
AM
Recovery Run
5.00 mi - 46:50/9:22 pace/131 HR

A
NG Pullups: x9, x7, x6
Walking Lunges: 40s x7x2, x6

B
OHP: wu, 95 x7x2, x6
Pallofs: x8x3
Seated Calf: 3x12
Facepulls: 4x12

C
Leg Ext: x13, x11
Leg Curl: x13, x10

D
Low Incline DB Bench: wu, 60s x8x3
HLRs: x7x2, x6

E
Adductor Machine: x15x2
Abductor Machine: x15x2

F
LTEs: 30s x11, x9, x7
Single Arm Preachers: x10, x9, x8

Pretty chill session; my hip flexors were a bit tight from the race plus long Sunday driving, but I loosened up once the run started.

5/6
AM
Z2 Run
75:00 - 8.52 mi/8:49 pace/141 HR

5/7
AM
5k Goal Pace Repeats
23:00 - 2.79 mi/8:14 pace/142 HR
20:00 - 3.16 mi/6:20 pace/171 HR
10:00 - 1.15 mi/8:40 pace/157 HR

Moved up from 13 intervals of 1:30 duration to 10 intervals of 2:00; average pace for the intervals dropped from 6:14/mi to 6:20/mi, which tracked with the session RPE (this felt a decent amount harder). I may run this again next week with the hope that the session RPE comes down a bit before I increase the interval length.

5/8
AM
Recovery Run
5.0 mi - 45:50/9:10 pace/131 HR

AM
A
Single Leg Press: 195 x8, x7, x6

B
Incline Bench: wu, 135 x7x2, x6
Seated Calf: 3x12
Back Extensions: +5 x7x2
Facepulls: 4x12

C
Abductor Machine: 2x15
Adductor Machine: 2x15

D
Seated DB OHP : 40s x10, x9, x8
DB Incline Row: 55s x10, x9, x8

E
BB Hip Thrust: +90 x8x3
Dips (paused): +0 x6x3

F
Bayesian Curl: x8x3
Lateral Cable Raise: x10x3

All good. Session RPE still quite easy.

5/9
AM
Z2 Run
75:00 - 8.62 mi/8:42 pace/138 HR

I ran this one with some buddies, and it was a pretty great session: low HR (albeit helped by perfect, cool weather) with steadily progressive paces (8:58/mi for the first mile down to 8:20/mi for the last mile or so).

5/10
Late AM
Z2/3 Run
2:00:00 - 14.33 mi/8:22 pace/150 HR

Missed the prime early running weather because of an 8:15 soccer game, so got this done in the late morning/early afternoon. It was in the 70s and sunny, so not ideal for performance, but still quite enjoyable.

5/12
AM
50:00 - 5.39 mi/9:16 pace/133 HR

A
NG Pullups: +15 x7, x6, x5
RFESS: +60 x6x3

B
Bench: wu, 155x8, x7x2
Facepulls: 4x12
Seated Calf: x12x3

C
Incline Bench: 45s x10, x9x2
DB Pullovers: 60 x8x3

D
Hip Thrust Machine (Single Leg): 3x6

E
Adductor Machine: 2x15
Abductor Machine: 2x15

F
Overhead Rope Tri Ext: x12, x10, x9
DB Hammer Curl: 20s x12, x11x2

Light and easy.

5/13
AM
Z2 Run
60:00 - 6.78 mi/8:51 pace/142 HR

Very humid, so cut this short.

5/14
AM
5k Goal Pace Repeats
23:00 - 2.84 mi/8:05 pace/139 HR
19:00 - 2.98 mi/6:22 pace/170 HR
10:00 - 1.14mi/8:48 pace/154 HR

Stopped my last rep a minute short because I'm a pansy; I don't think it was due to the fact that I did this session in a driving rainstorm, but it probably didn't help. I think this pace is a bit too quick for me just yet. 6:40 - 6:45/mi is probably more realistic, especially as the intervals lengthen.

5/15
AM
Recovery Run
50:00 - 5.46 mi /9:09 pace/136 HR

A
NG Pullups: x10, x8, x6
Walking Lunges: 40s x8, x7x2

B
OHP: wu, 95 x8, x7x2
Pallofs: x9x2, x8
Seated Calf: 3x12
Facepulls: 4x12

C
Leg Ext: x11, x9
Leg Curl: x11, x9

D
Low Incline DB Bench: wu, 60s x9x2, x8
HLRs: x8, x7x2

E
Adductor Machine: x15x2
Abductor Machine: x15x2

F
LTEs: 30s x12, x10, x8
Single Arm Preachers: x11, x10, x8

It's getting hot, so I probably need to be better about keeping my recovery runs slower. Progress in the gym is still measured and easy to come by.

5/16
AM
Z2 Run
75:00 - 8.46 mi/8:52 pace/144 HR

5/17
AM
Z2 Run
17.50 mi - 2:36:51/8:58 pace/141 HR

Fairly brutal weather yesterday, but it was as perfect as I could hope for today; I ran with the two friends I'm going to do the 50k ultra with again in two weeks, so this was a nice little tune-up.

5/19
AM
Low Z1/Z2 Recovery
50:00 - 5.46 mi/9:10 pace/133 HR

I had to skip this gym session because the kids are super busy; I was at a track meet until almost 9:00 in the evening.

5/20
AM
5k Goal Pace Repeats
22:00 - 2.71 mi/8:07 pace/141 HR
20:00 - 3.07 mi/6:31 pace/166 HR
10:00 - 1.15 mi/8:42 pace/148 HR

Lengthened the intervals from 2:00 to 2:30, so this was eight intervals with the usual 1:00 walking recovery. I changed my pace target from 6:20-6:25/mi to 6:35-6:45/mi, but I just tried to keep a quasi-comfortable pace and ended up slightly exceeding that. This was the third time in four weeks I've had to do this in heavy rain, so hopefully that doesn't continue too much longer.

5/21
AM
Z1/Low Z2 Recovery
50:00 - 5.51 mi/9:04 pace/134 HR

5/22
AM
Z2 Run
60:00 - 6.98 mi/8:36 pace/142 HR

PM
A
Single Leg Press: 195 x8x3

B
Incline Bench: wu, 135 x8, x7x2
Seated Calf: 3x12
Back Extensions: +5 x8, x7x2
Facepulls: 4x12

C
Abductor Machine: 2x15
Adductor Machine: 2x15

D
Seated DB OHP : 40s x10x2, x9
DB Incline Row: 55s x10x3

Had to pick up the kids so called it here. It's still unseasonably cool here, so good running weather; hopefully it holds for the ultra next weekend.

5/27
AM
5k Goal Pace Repeats
25:00 - 3.11 mi/8:02 pace/143 HR
10:00 - 1.53 mi/6:32 pace/169 HR
10:00 - 1.17 mi/8:36 pace/152 HR

I skipped yesterday's recovery run due to the Indy 500; even though I kept it reasonable alcohol-wise, we hosted 40+ people yesterday so I had stuff to do. In light of this being a mini-taper week, I halved the volume on today's interval work to 10:00 total, even though I did increase the duration from 2:30 to 3:20. It felt pretty challenging, but I had a decent amount of booze yesterday so I wasn't exactly operating at 100% efficiency. Next year, I'll swap the wine with deca and see how that affects recovery.

5/28
AM
Z1/Low Z2 Recovery
40:00 - 4.41 mi/9:05 pace/132 HR

5/29
AM
Z2 Run
60:00 - 6.76 mi/8:52 pace/137 HR

5/30
AM
Shakeout Run
20:00 - 2.29 mi/8:45 pace/132 HR

We'll see how things go tomorrow.

Monte,

If Guy has truly passed due to someone giving him a hot load, is this the new LC thread?

Indy500 party sounds dope. I've been working for years for my Eurotard bros to consider July 4th "International Freedom Day" but they don't seem to be biting. Perhaps lots of free food and alcohol would work.

It was a pretty good party! We went to the race on Sunday then had a bunch of people over for Memorial Day with 500 flair. I did a bit of cooking but not a ton.

Free food and free booze does the trick, though it wasn't quite warm enough for the pool to get continuous use. The various kids had a fair bit of s'mores and the adults got lit, so success?

5/31
AM
The Full Mo
4:45:20 - 31.21 mi/9:09 pace/149 HR

Kind of a rough one; I ran this with some buddies, and they set a pretty aggressive pace; we held sub-9:00 for the first 24 miles and were on course for sub 4:40, but none of us could hold it and we ended up in rough shape for the last 7 or so miles. Regardless, it was still a PR of about 8.5 minutes over last year, so success? No idea where I finished, but my time last year was top 30, so we'll see?

oof...long run! good job and hope the body has recovered ok?

Thanks! I'm actually in pretty good shape, all things considered; very little fatigue and soreness even the day after (just some calf tightness, really).

I think I'm going to do 30-40 minutes at recovery pace on Wednesday and see how it goes before ramping back up. I'll probably also lift tomorrow and Friday (I'm flying to the UK Friday) and then try to get back to a reasonable schedule while on the road.

I ended up finishing 38th of 124, so pretty k? Another solid year of training and maybe I can break 4:35:00, which would be pretty solid considering I'm probably not ever going to train or peak specifically *for* this.

6/3
AM
A
NG Pullups: +15 x7, x6, x5
RFESS: +60 x6x3

B
Bench: wu, 155x8x3
Facepulls: 4x12
Seated Calf: x12x3

C
Incline Bench: 45s x10x3
DB Pullovers: 60 x9x2, x8

D
Hip Thrust Machine (Single Leg): 3x6

E
Adductor Machine: 2x15
Abductor Machine: 2x15

F
Overhead Rope Tri Ext: x15, x13, x11
DB Hammer Curl: 20s x12x3

Felt good today; we'll see how a light run goes tomorrow.

6/4
AM
Z1/Low Z2 Recovery
40:00 - 4.35 mi/9:12 pace/133 HR

6/5
AM
Z2 Run
1:16:46 - 8.62 mi/8:54 pace/134 HR

Going to try to get in a run and a lift tomorrow before my flight; I'll probably just try to make sure I get my runs in while on the road and get back to lifting when I get back.

6/6
Late AM
Recovery Run
40:00 - 4.46 mi /8:58 pace/133 HR

Early PM
A
NG Pullups: x11, x9, x6
Walking Lunges: 40s x8x3

B
OHP: wu, 95 x8x3
Pallofs: x9x3
Seated Calf: 3x12
Facepulls: 4x12

C
Leg Ext: x12, x10
Leg Curl: x12, x9

D
Low Incline DB Bench: wu, 60s x10, x9x2
HLRs: x8x3

Cut this fifteen minutes short because I had to run home to shower and catch my flight, but happy to squeeze these in; flying to the UK tonight, so I'll try to get back on schedule and get a reasonable length run in on Sunday to get back on some semblance of a schedule. The next official training plan starts on 6/23.