Monte's Log, Featuring a Debate About Dotard Genetic Potential with an Ant
Brief Background
Long time lurker who recently registered. I'm 31 years old, 6'4", and 220 pounds. When I graduated col
2/16
AM
Z1 Run
75:00 - 7.81 mi/9:36 pace/128 HR
Legs were still pretty wrecked from Sunday so dialed the pace back a bit.
PM
A
Glute Complex w/Bands
B
DB Lunges: +40s x8x3
NG Pullups: bw x12, x9
C
Single Leg Extension: x10x3
D
OHP: wu, 110x8, 95x9
Facepulls: 3x13
Single Leg Glute Bridge: x18x3
Dead Hang: 60 seconds
Cut everything else because I was fried.
2/17
PM
Z2 + strides
80:00 - 9.50 mi/8:25 pace/134 HR
Made a concerted effort to run this slower; I did 75 minutes in low Z2 then five 0:15 second strides. I felt pretty good, but a bit of DOMS from the weight session, at it had been a few weeks. My, uh, GI issues from the noro finally fully resolved, which was/is a big relief.
Morning training on Tuesday/Wednesday will be a bit challenging for the next few weeks, as the boys' soccer training is indoors and we're not home until 10 pm. I figure sleeping in (relatively speaking) and running in the afternoon is probably the smarter choice then trying to cram lower sleep morning training into my schedule.
2/18
PM
Z3+ Intervals
72:00 - 9.84 mi/7:19 pace/157 HR
It was almost 70 degrees when I ran this yesterday evening, so kind of the opposite problem from a few weeks ago. This was a 25 minute warmup followed by eight 5 minute intervals with one minute walking rest, followed by a cooldown. Target HR for the first 5 was 164-170 and 170+ for the last 3; I mostly followed this (HR spiked a bit towards the end of rep 4 and rep 5), but overall, this was a good confidence builder, as average paces were between 6:35 and 6:55/mi. My legs were still a bit sore from Monday's gym session, but so it goes. I backed out the recovery time/distance from the walking recoveries, so this was a solid 80 minutes from start to finish. It felt appropriately hard, and is intended as a calibration session (in addition to Sunday) to tune the next 8 weeks of training before Carmel.
2/19
AM
A
Glute Complex w/Bands
B
RFESS: +30s x6x3
Lat Pulldown: 125x14, 110x14
C
Leg Press Isometric Calf Hold: 100x13x3
Single Leg DB Seated Calf Raise: 60x20x3
Single Leg DB Standing Calf Raise: 15x14x3
D
Incline Barbell Bench: 150x8, 135x8
Facepulls: 3x13
Machine Row: 165x15, 145x16
Dead Hang: 65 seconds
DB Curl: 30s x10, 25s x10
E
RDLs: wu, 175x6x3
Seated DB Press: 45s x9, 40s x9
2ct paused Dips: bw x8x2
Solid session today; moved some stuff around so the session followed better. This is an office gym with only one barbell, so in the past I'd superset incline with RDLs; however, it made cleaning the bar up to the rack for the next incline set a pain in the ass. This flows a bit better, even if the supersets make a bit less sense.
In general, overnight RHR and HRV are recovering even as volume is coming back up (60+ miles last week and probably 65+ this week, depending on what I'm given for Sunday), so that's a good sign.
2/20
AM
Z1 Run
75:00 - 7.81 mi/9:36 pace/131 HR
Was pretty cold and windy, so just got the miles in without worrying about pace.
2/21
AM
Z2 + strides
85:00 - 9.96 mi/8:32 pace/135 HR
80' Z2 with 5 strides; kept the pace very controlled and my HR in low Z2, which I think helped keep me fresh for today.
2/22
PM
2x4 mi MP
20.0 mi - 2:37:47/7:53 pace/153 HR
Pushed this to the PM because of weather and because I had three kids spending the night to cook for in the morning. I also threw a pork shoulder stew in the oven to braise while I ran, so got some decent dadding in.
Pretty decent long run - 3 mile warmup, 2 reps of 4 miles each at marathon effort with a five minute Z2 float in between, followed by a Z2 cooldown to get to 20 miles even (ended up being 8.4 miles). It wasn't an ideal day; it's cold again (my water froze) and I forgot one of my big 90g gels in the car so I only had one on the run, but I got it done. Eased into the first rep, since the first 1.5 miles was uphill, and averaged 7:19/mi at a 158 HR; pushed it a bit on the second rep and averaged 7:07/mi at a 164 HR. Finished off the cooldown solidly aerobic (149 average HR) with no real drift, so I'll definitely take it.
65 miles this week, which I think is a record for me. 8 weeks to go.
2/23
PM
Z1 Run
75:00 - 8.07 mi/9:17 pace/126 HR
Pushed this to the afternoon since Sunday's run finished in mid-late afternoon.
2/24
AM
A
Glute Complex w/Bands
B
DB Lunges: +45s x6x3
NG Pullups: +25 x7, +15 x7
C
Single Leg Extension: x12, x10x3
D
Bench: wu, 175x8, 160x9
Facepulls: 3x13
Single Leg Glute Bridge: x19x3
Dead Hang: 65 seconds
E
Incline DB Bench: 55s x12, 50s x11
DB Pullover: 70x9, 65x9
Single Leg DB Seated Calf: 75 x12x3
F
Cable Overhead Tri: 90 x9, 80 x11
DB Hammer: 35s x12, 30s x10
PM
Z2 Run
80:00 - 9.37 mi/8:32 pace/131 HR
Great run, even though I was feeling a fair bit of residual mechanical fatigue.
2/25
PM
Sub-threshold Intervals
71:00 - 9.38 mi/7:34 pace/146 HR
Legs felt heavy and I felt generally systemically fatigued during the warmup, but I toughed through this; 25:00 warmup, then six rounds of 6:00 at a HR cap of 158 for the first two, 162 for the next two, and 166 for the last two. It felt harder than it should have, but happy to have gotten it done. I think I'm going to skip the gym tomorrow and just do some band and calf work at home tomorrow; I need the off day, and work is busy enough I'd have to get up pretty early to squeeze it in.
Sounds like a rest day In order. I’ve taken to doing half sessions or stretching sessions when I can’t get my mind right during warm ups and it’s definitely a good strat imo
Sounds like a rest day In order. I’ve taken to doing half sessions or stretching sessions when I can’t get my mind right during warm ups and it’s definitely a good strat imo
Agreed; I took Thursday off from the gym. I had a bunch of work stuff going on, so it was needed.
2/27
AM
Z1 Run
75:00 - 8.11 mi/9:15 pace/129 HR
2/28
AM
Z2 Run
80:00 - 9:28 mi/8:37 pace/132 HR
Same ol.
3/1
AM
Z3 Intervals
2:24:19 - 19.0 mi/7:36 pace/156 HR
4 mile warmup followed by 4 miles at low, mid, and high Z3 effort with a two minute float in between reps, with cooldown to 19 miles total. Solid session; I had a pretty significant tailwind for the first 9 Z3 miles, then flipped back around and went back into it for the last 3 Z3 miles (as well as the warmup and cooldown). Averaged 7:15/mi across all reps, though I was putting out a fair bit more wattage over those last three miles, so I'll take it.
Almost 64 miles this week; 7 weeks out, so another 4-5 weeks of hard training.
3/3
AM
Z1 Run
75:00 - 7:05 mi/10:38 pace/128 HR
Snowed overnight, so did this on the treadmill; legs were trashed anyway so kept it very slow.
PM
A
Glute Complex w/Bands
B
RFESS: +30s x6x3
NG Pullups: x13, x9
C
Isometric Calf Hold: 100x14x3
Seated DB Calf Raise: 65x20x3
Standing DB Calf Raise: 15x15x3
D
Bench: wu, 110x8, 95x10
Facepulls: 3x14
Dead Hang: 65 seconds
Seated Incline DB Curls: 25s x13, 20s x14
E
RDLs: 175x6x3
Low Incline DB Bench: 70s x7, 65s x8
DB LTEs: 35s x10, 30s x11
3/4
AM
Z2 Run
90:00 - 10.63 mi/8:28 pace/140 HR
80:00 Z2 plus 10 strides EMOM; solid run.
3/5
PM
Z3/4 Hill Intervals
1:38:54 - 12.25 mi/8:04 pace/147 HR
Warmed up for 15 minutes, then did twelve 3:00 hill intervals with jog recovery on the way down, followed by a short cooldown. This was a new hill, about a 3.5-4% grade overall, so it ended up being a pretty decent workout; I ended up averaging around a 7:20/mi pace, and the longer reps worked my aerobic system pretty effectively. I have another shorter hill that's around a 8-10% grade, which is a bit much and more of a strength based workout, but this one worked better. Given I did this in a driving rainstorm, pretty happy with the result.
3/6
AM
Z1 Run
80:00 - 8.62 mi/9:17 pace/131 HR
3/7
AM
Z2 Run
85:00 - 9.86 mi/8:37 pace/139 HR
Woke up early to get this in before leaving for a last minute soccer tournament in Cincinnati (the boys played up with the 2011 team). Not an especially long trip (~2 hr drive each way), but it made keeping the running schedule challenging.
3/8
PM
Z3 Intervals
2:38:32 - 19.68 mi/7:33 pace/158 HR
20 minute warmup followed by five 3 mile reps in Z3 with two minute jog recoveries (first 3 reps - 163 HR cap, last two reps - 168 HR cap) with a ten minute cooldown. This was challenging; I'd planned to run in the early morning in Cincinnati (waking up early on spring forward day was not ideal), but when I got out to the car, there was a five inch bolt in my tire tread. Easy enough to get fixed, but it pushed my run until after I got back. We arrived home a bit after 4 pm, and I ran this from 5:30-8:00 pm; given that and the fact that I ran most of the first four reps straight into the wind, I'll take this one. HR stayed pretty controlled, but I had to hold on for the last rep, as my legs were dead.
No, just under 6 weeks to go, so fourish more weeks of hard training I'd imagine. I'm tolerating the increased load pretty well, though, so I'm excited to see how I freshen up as fatigue dissipates.
3/9
AM
Z1 Run
75:00 - 8.00 mi/9:22 pace/129 HR
Hamstring still a little tight from Sunday.
3/10
PM
Z2 Run
80:00 - 9:19 mi/8:42 pace/137 HR
Hamstring felt better, but not 100%, so didn't do the strides.
3/11
PM
Z3 Aerobic Cruise Intervals
45:00 - 6.38 mi/7:03 pace/157 HR
Nine 5' intervals at quasi-marathon effort with 90" walk rest; it was pretty windy, but still got this done. About 9.5 total miles including warmup and cooldown.
3/12
AM
A
Glute Complex w/Bands
B
Lunges: +45s x6x3
Lat Pulldowns: x9, x13
C
Isometric Calf Hold: 100x15x3
Seated DB Calf Raise: +70x20x3
Standing DB Calf Raise: +15x16x3
D
Incline Bench: wu, 150x8, 135x11
Facepulls: 3x14
Dead Hang: 65 seconds
Machine Row: x13, x15
Single Leg Glute Bridge: 3x20
Decent enough day; still fighting a head cold, and even without that, one day a week in the gym with this running volume is about all I can manage.
3/13
AM
Z1 Run
70:00 - 7.52 mi/9:18 pace/130 HR
3/14
AM
Progressive Run
2:30:00 - 19.27 mi/7:47 pace/154 HR
Moved this to Saturday due to weather (very high winds today) and also to get on schedule with the marathon (on a Saturday). Dropped my second gel and faded a bit in the last part of the work as a result, but I got 90g of carbs in the first hour so I mostly held it together. 2 mile warmup, 6 upper Z2 effort, 4 mid Z3, and 4 upper Z3 (was supposed to be 6 miles). Did the Z3 miles fairly controlled between 7:15 and 7:25/mi, which given I'm still feeling a bit under the weather, I'll take.
3/15
AM
Z1 Run
70:00 - 7.53 mi/9:17 pace/131 HR
Windy again (25+ mph gusts), so the north/south splits are kind of hilarious. I started to feel a bit better this afternoon, so hopefully I'll be back to full health by mid-week. If so, bullet dodged.
62 miles this week.
3/16
AM
Z2 Run
85:00 - 10.13 mi/8:24 pace/140 HR
75' easy then 10x strides EMOM.
3/17
AM
Z3/4 Intervals
40:00 - 6.00 mi/6:40 pace/163 HR/175 Max
Ten 4' intervals with one minute walk rest and an effort target of upper Z3 for the first five and lower Z3 for the second five; I think I paced this pretty well (6:35-6:45/mi range for all reps), but maybe could have pushed it a few beats per minute higher for the last few reps if I wasn't still finishing off the last of this cold. About 9 miles of total work adding in warmup/cooldown, so a pretty solid session nonetheless.
3/18
AM
A
Glute Complex w/Bands
B
RFESS: +30s x8, x7, x6
Pullups: +25x8, +15x7
C
Isometric Calf Hold: 100x16x3
Seated DB Calf Raise: +75x20x3
Standing DB Calf Raise: +15x16x3
D
Barbell Bench: wu, 175x7, 160x6
Facepulls: 3x14
Dead Hang: 65 seconds
DB Pullovers: 70 x12, 65x12
DB Hammer Curl: 35s x12, 30s x12
E
RDLs: 175x7x3
Incline DB Bench: 55s x10, 50s x10
Rope Overhead Tri: x12, x13
Lower body RPE was pretty low (~5 or so); definitely could have pushed a little more, but not really indicated at this point of the training cycle. Barbell bench felt heavy, but I'm pretty sure I gripped wider by a finger today, so who knows; I'm still pathetically weak regardless.
Overall, I'm feeling almost fully recovered from the illness and well trained cardio-wise; I've got three more 18+ mile runs over the next 3 Saturdays, then I start the taper. Not that mileage is the ultimate goal, but I'm on track to get close to 300 miles this month, which would be a PR by far; slowing up on my easy/recovery work (or more just not increasing my previous paces as I've gotten fitter) seems to have really helped me tolerate the increased load. Only a few random ankle and calf sore spots this cycle, but I feel great right now. Hopefully it continues.
that's a lot of volume. Hopefully you've also got the standard illness out of the way early in the block and you'll be primed for a good performance on race day
that's a lot of volume. Hopefully you've also got the standard illness out of the way early in the block and you'll be primed for a good performance on race day
Thanks, I sure hope so! I've been at 60-65 mpw pretty steadily since I got back from skiing, with a few spike weeks into the high 60s. Definitely a pretty big increase from the last block.
3/19
AM
Z1 Run
70:00 - 7.41 mi/9:27 pace/130 HR
HR strap was on the fritz for the first few miles, so I ran a fair bit slower until it kicked back on. All fine otherwise.
3/20
AM
Z2 Run
85:00 - 10.20 mi/8:20 pace/141 HR
75 minutes easy and then 10x 15 second strides EMOM. Also standard/boring.
3/21
AM
Z3 Intervals
1:26:32 - 12.00 mi/7:13 pace/164 HR/175 Max
3 mile warmup, then three 4 mile Z3 intervals with a two minute float in between, then a 3 mile cooldown. Paced this pretty well - 7:18/mi, 7:12/mi, and 7:09/mi, with my HR staying pretty controlled (159, 165, and 167 average). I've got 12 straight miles of MP work next weekend, which is the biggest remaining workout I have left (I have another 12 miles of MP work the following weekend, but broken up in intervals like today's). I'll probably run next week's workout in carbons to calibrate a bit more towards what race effort is going to feel like.
3/22
AM
Z1 Run
70:00 - 7.55 mi/9:16 pace/128 HR
K.
3/23
AM
Z2 Run
85:00 - 10.18 mi/8:21 pace/138 HR
See above.
3/24
AM
Z4 Hill Intervals
32:00 - 4.39 mi/7:17 pace/159 HR/183 Max
Took this workout to the state park for some hills, but didn't find the right ~0.6 mi hill (it was dark). Found something close enough that had some rollers at the end, so about a 2.5% grade over the whole thing. Controlled effort/pace pretty nicely and gradually increased pace over time. Recoveries were back downhill, and averaged 4:30-4:45; in total, this was 80 minutes and a shade over 10 miles.
3/25
PM
A
Glute Complex w/Bands
B
Lunges: +45s x6x3
Pullups: x13, x8
C
Isometric Calf Hold: 100x17x3
Seated DB Calf Raise: +75x20x3
Standing DB Calf Raise: +15x16x3
D
OHP: wu, 110x9, 95x9
Facepulls: 3x14
Dead Hang: 65 seconds
Single Leg Extensions: 3x12
E
RDLs: 175x6x3
Low Incline DB Bench: 70s x8, 65s x9
DB Pullovers: 75x10, 70x10
F
DB LTEs: 35s x10, 30s x10
DB Curls: 30s x10, 25s x10
3/26
AM
Z1 Run
70:00 - 7.53 mi/9:18 pace/128 HR
K.
3/27
AM
Z2 Run
75:00 - 8.85 mi/8:30 pace/134 HR
Adductors are quite sore so I skipped the strides.
3/28
AM
12.0 mi Z3
1:25:34.9 - 12.0 mi/7:08 pace/159 HR/172 Max
Great run today; did this as a complete marathon prep, so I did my complete morning routine and meal, wore my carbons, and fueled aggressively (180g in 2 hrs). Had a pretty nice negative split and the pace was very nice (though helped by a ~5 mph tailwind for much of the Z3 section), so all things seem to be a go. In total, this was 18 miles including warmup and cooldown in a shade over 2:13.
The only real issue I'm dealing with is pretty consistent adductor soreness, which is just a training load issue and should resolve during the taper. I have one more decent workout Tuesday and then 16+ miles next Saturday with 12 more Z3 miles (broken up, though), and then the taper begins.
3/29
AM
Z1 Run
70:00 - 7.55 mi/9:17 pace/127 HR
K.
3/30
AM
Z2 Run
30:00 - 3.49 mi/8:35 pace/128 HR
Had a family emergency Sunday night and had my second straight night of substandard sleep; felt like ass during the run (and couldn't run until mid-afternoon when it was 75+) so just called it.
3/31
AM
Z3 Aerobic Intervals
48:00 - 6.75 mi/7:07 pace/167 HR/178 Max
Didn't feel amazing this morning, but much better than yesterday after a good night's sleep. Overcooked this one slightly given (I'm sure) a bit of residual fatigue and a reasonably significant headwind for half the run. 20 minute warmup, 90 second walk rest between reps, and 12 minute cooldown for 80 minutes of work (and 10.63 miles) in 1:26.
This was the last real workout of the block - I've got a bit of a truncated long run Saturday (~16.5 miles), then the taper.
289 miles this month, which is by far a high for me. We'll see how it goes!
Yes, but getting better!
4/1
AM
A
Glute Complex w/Bands
B
RFESS: +30s x6x3
Lat Pulldown: x11, x13
C
Isometric Calf Hold: 100x18x3
Seated DB Calf Raise: +80x20x3
Standing DB Calf Raise: +15x16x3
D
Incline Bench: wu, 150x8, 135x9
Facepulls: 3x14
Dead Hang: 65 seconds
Single Leg Extensions: 3x12
Row Machine: x13, x16
E
RDLs: 175x6x2
Seated DB Bench: 45s x10, 40s x10
Cut the arm stuff for time/motivation.
4/2
AM
Z1 Run
75:00 - 8.11 mi/9:15 pace/130 HR
A bit warmer today, but much more humid. Felt it in the HR.
4/3
AM
Z2 Run
85:00 - 9.87 mi/8:37 pace/139 HR
Even warmer (66 F) with 100% humidity. Hard to control the HR, so cut the strides given the additional fatigue this generated.
4/4
AM
Z1/low Z2 Run
75:00 - 8.19 mi/9:09 pace/130 HR
The weather today was just atrocious (72 F/85% RH), so I pivoted to this given the run I did today is the last real long training run of the block.
4/5
AM
4x3.0 mi Z3
1:27:35 - 12.0 mi/7:18 pace/165 HR/172 Max
Slower pace and higher average HR/effort than last week (even given I had a 2:00 jog recovery between reps, whereas last week was unbroken). Today's session was 7:16/mi, 7:14/mi, 7:18 mi, and 7:24/mi (last rep back into the wind). This one I both wasn't wearing carbons and didn't pace well; I only had two warmup miles programmed, and I ran them and the first rep a bit too hot (both into the wind). A good lesson for pacing the marathon, I suppose.
4/6
AM
Z1 Run
75:00 - 8.10 mi/9:16 pace/127 HR
Felt ok enough after Sunday's long run, even though, as is typical, my sleep that night was pretty subpar.
4/7
AM
Z2 Run + Strides
90:00 - 10.83 mi/8:19 pace/139 HR
80:00 Z2 (8:27/mi at 136 avg HR) + 10x strides; this felt really good even though my sleep was pretty poor once again.
4/8
AM
10x Z4 Hills
16:18.5 - 2:51 mi/6:31 pace/166 HR/180 Max HR
Finally got a good night's sleep (9+ hours), but not getting up until after 6 put me behind the eight ball in items of getting this run in on time. This was programmed as 2:00 reps on a 3-5% grade, but I had to make due with what was close by. I ended up doing this in my neighborhood; the first rep was up a 5% grade, but only got me about a minute, so I ended up doing 1:40-1:45 reps on the backside of that hill, which is about a 1.5% grade. Rep paces were between 6:20 and 6:40/mi, with HRs ending in the high 170s on the later reps - likely slightly overcooked, but not too badly (I hope). It still felt good to be able to open up and run a bit faster. Adding in the warmup, recoveries, and cool down, this was 8.3 miles in 65 minutes, so a pretty tidy little session.
4/9
AM
A
Glute Complex w/Bands
B
Isometric Calf Hold: 100x16x2
Seated DB Calf Raise: +80x16x2
Standing DB Calf Raise: +15x12x2
C
Barbell Bench: wu, 175x5, 160x6
Facepulls: 3x15
Dead Hang: 65 seconds
Pullups: +25 x6, +15x6
DB Pullover: 75x10, 70x10
D
Incline DB Bench: 55x8, 50x8
Overhead Tri Rope Ext: x10, x10
DB Hammer Curl: 35s x10, 30s x10
Cut the lower body work for fatigue management.
4/10
AM
Z2 Run
82:00 - 9.52 mi/8:37 pace/139 HR
Extended the normal 8.6 mile out and back with a little bit of trail; nice change of pace.
4/11
AM
Z3 Repeats
30:00 - 4.20 mi/7:08 pace/164 HR/179 Max
On one fewer day of rest than I would have preferred for this, but I wanted to get back on schedule after moving last Saturday's run for weather. Felt ok-ish but it was hard to control my HR going uphill. Just shy of 10 miles with warmup, two 2:00 floats between 10:00 Z3 reps, and cooldown.
46.5 miles this week; I'm off tomorrow, 65:00 easy with strides on Monday, ten 1:00 Z4 intervals Tuesday, then 35:00 Thursday and 30:00 Friday. Here's hoping for good weather next weekend!
The marathon ended up getting cancelled due to weather; probably a good thing because it was 65 degrees, 80% humidity, and quite windy. I did a long run by my house when the weather broke a bit; I ended up doing a shade over 20.5 miles in 2:45:00 before calling it, as I didn't want to kill myself for an unofficial result. Hard to say this isn't an appropriate end for my last
See above - cancelled again due to weather, though I won't run a 20 ball Saturday to make up for it.
Semi-relieved because I'm flying to SE Asia Sunday and I wasn't looking forward to DVT on the flight, but not being able to race after a 22+ week build (again) is a bit frustrating. Oh well, we move on. Speed block incoming after I get back.
Summer is hitting this guy hard and I bailed out on the sub3, so rip the montecore. It was a good run but now we move on.
Meanwhile pokerron running sub3s. Sickening.
Nah, two weeks of international travel + illness immediately after returning cost me essentially a month, then severe foot pain after trying to ramp up volume to run the 50k last weekend (I only really had two weeks to catch back up - didn't end up happening). I ended up just doing the last 11 miles of it with my buddy (who actually ended up doing 100k - ran finish to start at midnight before the race then start to finish at 6 am).
I'm carrying an extra ~7 lbs or so (junk food and booze goes way up when I'm not training) and I've been back doing easy work for the last week or so - not worth logging yet, but I'll probably get 35-40 miles this week and then we'll see how that takes us.
Inclusive of that 11 miles Saturday, I've run 34 miles total over the past six consecutive days with essentially no foot pain after the first day back, so that seems promising. I'm planning to keep things mostly easy this week and next, with some light strides or a few Fartlek reps mixed in here and there. I've got three half marathons in the late summer/fall (September, October, and November) that I need to lock in for. Then an early spring marathon (not Carmel!) so I can be fully recovered for the 50k next year.
I also need to figure out my gym situation - my work gym is closed for another six weeks, so I may rejoin the Y; the minis turn 14 in a few weeks, so probably about time to start getting them some gains anyway.
