Weekly Recap 24 - June 8

Intentions

First week of marathon training. Get more miles. Address issues early.

Weekly Totals

Run 30.29 miles. Ride 13.02 miles. Endurance load 6:21. Yoga/stretch/mobility 33 minutes. Strength 63 minutes. Total training time 7:57.

Monday, June 8

Recovery Report

HRV: 42, Resting HR: 57.

Lunch Run

I woke up not feeling good. I was a little dizzy. I tried eating breakfast then decided to go back to bed and I slept for an hour. I was feeling better a around lunchtime so I went to the toast for 30 minutes E and some hill strides. I got that in without any issues and felt pretty good.

Core Session (10 minutes)

Working on diagonal core strength, such as dead bugs, bird dogs, lunge with band pull, and dead bug on the bench with a dumbbell row.

Tuesday, June 9

Recovery Report

HRV: 44, Resting HR: 56.

Morning Run

It was hot and humid this morning, not ideal for running, but I struggled through. I got in an hour with 6×20 second strides. I had a little left knee issue but nothing terrible. It might change my focus on today’s Take Care of the Small Stuff workout. I warmed up with drills and cooled down with some stretching.

After lunch, I was hit hard by the sleepies and had to take a short 18 minute nap.

Wednesday, June 10

Recovery Report

HRV: 37, Resting HR: 53.

Yesterday, I had lunch at Don Gallo's and dinner at I Heart Sushi. I was expecting bad things. Before bed I had another dizziness episode, while fighting off an anxiety attack. I was afraid I wouldn't sleep, but my sleep score was 87.

Gym Session (27 minutes)

Lower Body: Hip Abductor (100) 3x12, Calf Extension (100) 3x12, Hip Adductor (100) 3x12, Single leg: step-up (10) 3x10, split squat (15) 3x8, bridge 3x10, RDL (15) 3x8, squat 3x10

Evening NoBo Ride

NoBo in the evening is not bad even if the feels like is mid 90s. With the canopy you are undercover most of the time, and if you do not push the climbs, it is not a bad place to hang out. The ride was over 1,100 feet of elevation and around 13 miles. Three guys passed me near the end and one of them was Roost. That did not make me feel good, but I went out to do zone 2 and get some elevation.

Thursday, June 11

Recovery Report

HRV: 38, Resting HR: 58.

Morning Run

Another hot and humid morning, but the Marina is always beautiful. I felt like I was dragging through the first 2 or 3 miles with little motivation or pop in the legs. I did feel a little better for the last couple miles, and I got in my 6×20 seconds of strides. Overall it was not a bad run. May need to take tomorrow off.

Mobility / Stretch (10 minutes)

Spine, hips, and calves

Gym Session (26 minutes)

Core: Rotary Torso (80) 3x10, Abdominal Crunch (100) 3x10, hanging knee lifts 3x10
Upper Push: Hammer Incline press (30) 1x10 (40) 1x8 (50) 2x5, Hammer Shoulder Press (40) 1x10 (50) 2x7, Lateral raises (15) 3x15, Hammer Chest Press (40) 1x7 (50) 2x7, Tricep pushdowns (40) 3x15

Friday, June 12

Recovery Report

HRV: 38, Resting HR: 57.

Today was a recovery day.

Saturday, June 13

Recovery Report

HRV: 59, Resting HR: 51.

Mobility / Stretch (10 minutes)

Morning Run

I finally got some good recovery numbers, but it was still a little tough getting started this morning. The temperature was mid 70s at the start and mid 80s at the finish. I did 80 minutes E with a 6x100m strides. Another pretty good day, which sets me up nicely for a 10 miler next weekend. I warmed up with some drills and cooled down with some stretching.

I took a short nap after lunch.

Sunday, June 14

Recovery Report

HRV: 46, Resting HR: 55.

Morning Mobility/Stretch (10 minutes)

Quadruped thoracic rotation, open book stretch, thread the needle, calf, hamstring, hip flexor, piriformis - foam roll and stretch

Recovery Run

30 minutes at the toast. It poured rain on me for half the run.

Weekly Recap 23 - June 1

Intentions

Have a good training week incorporating more yoga/stretching/mobility

Weekly Totals

Run 23.62 miles. Ride 26.66 miles. Endurance load 6:00. Yoga/stretch/mobility 21 minutes. Strength 58 minutes. Total training time 7:19.

Monday, June 1

Recovery Report

HRV: 34, Resting HR: 64.

My body is screaming for rest. No run today, but I do have to drive home from the beach.

NTC Sunset Stretch (11 minutes)

Tuesday, June 2

Recovery Report

HRV: 44, Resting HR: 58. My first 40+ HRV since May 23.

Morning Run

Today was a pretty good run. I got in an hour at the marina. I ran up Chestnut Ridge, out Elsa Road. I did not have any issues. Everything felt good after, no niggles. Avg Pace 9:24. Avg HR 143 bpm. Garmin says this run was zone 3, 73% and zone 2, 24%.

Home Calisthenics (20 minutes)

Push ups 70, squats 90, pull ups (with band) 30, bench dips 66, lateral raise (10) 75, flutter kicks 150, plank 100s

Wednesday, June 3

Recovery Report

HRV: 39, Resting HR: 61.

I have woke up with a sore neck. I should have done some mobiity last night.

Spine Mobility (10 minutes)

World Cycling Day - Lunch Greenway Ride

I left from the Haw Ridge parking lot and rode out for 30 minutes. I made it to the Elza Gate parking lot, but I had to do a few parking lot loops at the end to get in an hour. This was fun and I think it will become a nice option for some easy cycling miles. At some point I would like to do it early with my headlight, just see how that feels. Distance 12.39 mi. Time 1:00:06. Avg Speed 12.4 mph. Total Ascent 440 ft.

Spine Stabilization (10 minutes)

Global Run Day

30 minutes of heat acclimation followed by a couple hours of hanging out with friends.

Thursday, June 4

Recovery Report

HRV: 26, Resting HR: 62. Maybe my lowest HRV ever.

Yesterday was a lot of fun, but it did a number on my recovery and endurance plans.

Gym Session (28 minutes)

Abs: Rotary Torso (80) 3x10, back extension (30) 3x6, hanging knee lifts 3x10, Abdominal Crunch (100) 3x10
Upper Pull: Lat pulldown (120) 4x7, Seated row (120) 3x7, Face pulls (60) 3x12, Biceps Curl (50) 3x8, Pull-ups x3, Reverse fly (60) 3x12

Friday, June 5

Recovery Report

HRV: 44, Resting HR: 56.

Morning Run

I am better recovered today, than yesterday. I am glad I took yesterday off, it made this run feel a so much better. I warmed up with some drills - A skips, B skips, High knees, and Straight-leg. I did 6.47 miles, picked up the effort on Chestnut Ridge and Calhoun's Hill, both ways. It was not a real hard effort, but just a little push. I got in an hour with no niggles. It is a good day.

Greenway Ride Extended

I did the same park at Haw Ridge and ride to Elsa Gate, but I added on the Warehouse loop.

Saturday, June 6

Recovery Report

HRV: 38, Resting HR: 60.

Morning Run

I thought that because we were starting around 8:30 I would have time for and the need of carb loading. I had oatmeal and pancakes. I was bloated and all the miles were a struggle. I might have done too much yesterday.

We went to the Oak Room and they addressed us as regulars. It's the simple things that bring pleasure. I had a Chorro Furioso and a Distinguished Gentleman.

Sunday, June 7

Recovery Report

HRV: 40, Resting HR: 57.

It was a recovery day, I had a 55 minute nap.

Weekly Recap 22 - May 25

Intentions

Hopefully recover from my illness. Bring exercise back into my daily regime. Have some fun at the beach.

Weekly Totals

Run 14.48 miles. Ride 15.21 miles. Walk 3.38. Endurance load 4:37. Yoga/stretch/mobility 00 minutes. Strength 20 minutes. Total training time 4:57.

Monday, May Day

Recovery Report

HRV: 34, Resting HR: 58.

I feel like I am over my illness but I'm exhausted.

Tuesday, May Day

Recovery Report

HRV: 39, Resting HR: 59.

I had thought about running this morning, but didn't, maybe tomorrow.

Home Calisthenics (20 minutes)

Push ups 58, squats 72, pull ups (with band) 30, bench dips 60, lateral raise (10) 60, flutter kicks 140, plank 100s

Wednesday, May Day

Recovery Report

HRV: 33, Resting HR: 61.

I haven't felt great since the Mile race and I lost my entire Memorial Day weekend to illness. I have had 6 consecutive days with no endurance exercise. This has to change today.

Zwift Hour

I put in an decent 15 minute effort and couple of short sprints. My body held up ok and didn't have any relapse.

Thursday, May Day

Recovery Report

HRV: 35, Resting HR: 59

My recovery numbers have shown minimal improvement and I woke up with a headache.

Travel to Myrtle Beach - We left at 8:44 a.m. arrived around 5:00 p.m. I was able to drive the entire trip without any issues.

We Door Dashed EL Imperfecto. I had a burrito bowl.

Friday, May Day

Recovery Report

HRV: 37, Resting HR: 61.

I had some trouble getting to sleep. I was wearing my ear plugs and could feel my heart beating in my ears. I finally dozed off, but at 12:30 a fire alarm went off. We had to walk down the stairs from the 12th floor to exit the building. I estimate we were outside for at least 30 minutes. It took that long for the Fire Department to get here and give us the all-clear to return to our room. Oddly enough, I slept better after I finally got back to bed.

MB Run 1

This was my first run in several days and I think it went OK. I didn't have any niggles. I did notice that my heart rate got into the 160s, which is a little high. I decided to recover until my heart rate was back down into the 130s and then run again until it got back into the 160s. The temperature was not too bad, probably mid 70s, but there was a nice breeze. My pace was a little fast, not necessarily sure why, or if that was even an issue. Hopefully, I'll be able to get out again tomorrow for another 5 or 6 miles. Avg HR 147 bpm. Avg Pace 9:05.

Dinner at Crab Catchers. I had fried Haddock.

Saturday, May 30

Recovery Report

HRV: 39, Resting HR: 59.

I have not been sleeping great on this trip. Last night it was my neck. Where does Wyndham get all their crappy pillows.

MB Run 2

An hour run without my HR monitor and I think Garmin gave me a new threshold. I had 9 days between runs and it almost feels like starting over.

Dinner at Boardwalk Billy's. I had a full rack of ribs.

Sunday, May 31

Recovery Report

HRV: 35, Resting HR: 59.

MB Run 3

This morning was a 30 minute recovery run. My right quad was sore but didn't affect my run.

Dinner at Crab Catchers. I had crab cakes.

Weekly Recap 21 - May 18

Intentions

Recover from whatever this is. Hopefully compete in the Expo 10k.

Weekly Totals

Run 11.74 miles. Ride 16.04 miles. Endurance load 2:47. Yoga/stretch/mobility 58 minutes. Strength 59 minutes. Total training time 4:45.

Monday, May 18

Recovery Report

HRV: 47, Resting HR: 58.

Morning Mobility (5 minutes)

Monday Morning Toast

I ran 46 minutes at the toast today. The effort was probably a little higher or at least the my heart rate was a little high. Probably more like zone 3, but it was getting kind of warm out there. Legs felt good. I don’t know if I’m coming down with a cold or its allergies, but that was not a deterrent. It was pretty good run. Hopefully I’ll be able to hit it again tomorrow.

Home Strength (10 minutes)

Pull-ups 16, DB press (30) 40, Slant squats 40, Lateral raise (10) 40, Crunches 40

Tuesday, May 19

Recovery Report

HRV: 38, Resting HR: 58.

I am feeling a little rough this morning. My cold symptoms are not any better, maybe a little worse. I feel tired. Let’s see if I can get in an hour run.

Morning Run

The hour run. I really was not feeling great this morning. I started out slow and got in maybe 15 minutes when decided to make it a trash pick up run. I ground out another 20 - 25 minutes and I wasn't feeling any better. I came up with this idea to run 52 minutes, then do an eight minute mile just to finish up the run. I did not want to start before Calhoun Hill, so it was actually 53 - 54 minutes when I started. I was able to finish the last mile in 7:45. I am beat, but doing hard things makes us harder. My Max HR for the fast finish was 162 bpm.

Lower Body Mobility (10 minutes)

Wednesday, May 20

Recovery Report

HRV: 45, Resting HR: 57.

Zwift - Pacer Group Ride with Bernie

One hour zone 2 ride. I got dropped by Bernie while watching The Wrath of Becky.

Gym Session (32 minutes)

Core: Rotary Torso (80) 3x10, hanging knee lifts 3x10, hyper extension 3x10, Abdominal Crunch (100) 3x10
Upper Push: Incline Smith press (70) 2x6 (90) 2x5, Shoulder Press (70) 3x7, Chest Press (80) 3x10, Lateral raises (15) 3x15, Tricep pushdowns (40) 3x12

I signed up for the Expo 10k this weekend.

Mobility (12 minutes)

My left calf is experiencing some tightness

Thursday, May 21

Recovery Report

HRV: 44, Resting HR: 57.

Morning Mobility (11 minutes)

Percussion, foam roll, stretch

Gym Session (17 minutes)

Lower Body: Hip Abductor (100) 3x12, Calf Extension (100) 3x12, Hip Adductor (100) 3x10, Leg press (100) 1x15 (160) 1x8 (200) 1x5, Knee Extension (20) 2x12, Seated Leg curls (30) 2x12

Mobility (10 minutes)

Foam roll, Precor, mat stretches

I did not feel well enough this morning to go for a run, but I was able to get in a little bit of a strength training session at lunch. When I got home from work, I started feeling like the symptoms of the cold were getting worse. I was running a fever just a little bit below 100°.

Friday, May 22

Recovery Report

HRV: 34, Resting HR: 58.

I felt some better today but with the nasty weather and still not feeling great I decided not to do anything other than lay around and watch TV

Saturday, May 23

Recovery Report

HRV: 44, Resting HR: 56.

Morning Mobility (10 minutes)

This morning, I almost felt well enough to run the expo 10K, but decided against it. I thought I would be too weak from being sick and that would cause a relapse. By late morning I was feeling horrible and running a temperature of 102.2. I made a call to Teladoc which suggested I do a flu and Covid test. I did, and both were negative.

Sunday, May 24

Recovery Report

HRV: 31, Resting HR: 61.

Yesterday was rough, hopefully I'm turning the corner.

Weekly Recap 20 - May 11

Intentions

Have a better race mindset

Weekly Totals

Run 14.21 miles. Ride 37.31 miles. Endurance load 4:50. Yoga/stretch/mobility 4 minutes. Strength 55 minutes. Total training time 5:49.

Monday, May 1

Recovery Report

HRV: 41, Resting HR: 54.

Gym Session (30 minutes)

Abs: Rotary Torso (80) 3x10, hyper extension 3x10, hanging knee lifts 3x10, Abdominal Crunch (100) 3x10
Upper Pull: Pull-ups x3, Lat pulldown (120) 4x6, Seated row (120) 3x6, Face pulls (50) 1x12 (60) 2x10, Bicep Curl (50) 3x8, Reverse fly (60) 3x12

Tuesday, May 12

Recovery Report

HRV: 53, Resting HR: 54.

It's finally race day. The Mile in Kingsport is this evening at 7:05. I think John and I are gonna leave at about 12:30 or 1:00 this afternoon. Hopefully get to the hotel and relax a little bit before heading over to the park where the race is gonna be held. How do I feel about the race? I've done a lot of hard workouts. I've done a lot of speed sessions. I've done a lot of strength training. I've done a lot of the things that you would think would help one run a pretty fast mile. Am I confident, not really. I'm gonna go out as hard as I can and try to hang on for as long as I can. The one thing I wish I could've done, was been a little lighter. This morning I was 179. I'm trying not to worry about that because, you just can't. We'll see where it goes tonight and whatever happens I'm looking forward to the next phase of training. I'll be training for the Expo 10k and Fireball 5k.

Mike Lovelace Memorial Mile

My anxiety was high. My race readiness was low. On the starting line I was thinking what could be possible. I was hoping to run 1:40 quarter mile splits. I hit 1:38 on the first and 1:42 on the fourth split. The second quarter was my slowest 1:51. I lost some time there when I fell behind a couple slower runners and I may have lost a little confidence. On the third quarter I picked it up a little bit even with a bit of a hill to 1:47. I was pretty pleased. I thought I would be over seven minutes but I got in just under with a 6:56 6:57.

The oddest thing happened, my mouth got so dry I couldn't spit and my tongue would stick to the top of my mouth. It was vry annoying. I don't know if it was from taking antihistamines or increase pollen or just being a heavy mouth breather, but the mouth dryness was a hindrance.

Even though I had a lot of pre-race anxiety, and I don't know if I'm excited about running a 6:57, I am excited about doing more of these type of events in the future. It was a very fun event, very low-key, but well done. Hopefully I'll get back up there for another race or two. They are also doing some track meets that offer anywhere from 100m to mile races. Those are at Virginia High School and I might try to get in a couple.

Wednesday, May 13

Recovery Report

HRV: 27, Resting HR: 60.

I didn't have very good sleep last night and I've been struggling pretty much all day with fatigue. I did manage to get a 30 - 45 minute nap this afternoon that has helped some. Hopefully, I'll get a good night sleep tonight. I have a pretty big day planned for tomorrow. I'd like to run in the morning, maybe just an easy run, a lift at lunch if I could find time, and a little gravel after work.

Thursday, May Day

Recovery Report

HRV: 47, Resting HR: 57.

Morning Mobility (4 minutes)

Deep squat 60s, hip internal rotation, kneeling knee extensions, hip stretch

Morning Run

Today I did the hour run, which got me 6.42 miles at an Avg HR of 136 bpm. I didn't have any niggles. I felt pretty good, being mostly recovered from Tuesday's Mile race. Overall it was a good day.

Gym Session (25 minutes)

Lower Body: Calf Extension (100) 3x12, Hip Abductor (100) 3x12, Hip Adductor (100) 3x10, Single leg: split squat (15) 3x8, step-up (10) 3x8, bridge 3x10, RDL (15) 3x8, squat 3x10

NoBo

This is a fun quick jaunt down to the Poplar Creek gate. I got seven PRs. I pushed a little harder than usual. This was a good time, and I made it to sushi on time.

Friday, May 15

Recovery Report

HRV: 33, Resting HR: 57.

Last night after I got home from sushi, while sitting around watching a TV, I started getting really congested and kind of felt like I was taking a cold. I got out my humidifier, ran it all night. Did some nose spray, Afrin and allergy. I didn't have a very good night's sleep as my recovery numbers suggest. I should probably just stay on the couch, but can't do that.

Turnpike Headwind

I met Jerry at big turtle around 11 o'clock. We headed east on the Turnpike and then did some neighborhoods with tons of climbing. We got on Outer and it was just up and down. At one point we were climbing a 16.2% grade. I did have a little bit of an anxiety issue going up one of the climbs, but I took a little break and everything seemed to work out for the best afterwards. Once we got out of the neighborhood, we went west on the Turnpike to Bear Camp, then cruised on in for a total of 27.07 miles, in 1:47, with 1,100 feet of elevation. My average heart rate was 123 bpm.

Saturday, May 16

Recovery Report

HRV: 42, Resting HR: 59.

Morning Run

This was a 40 minute easy run that I did with Justin down the Third Creek Greenway. I'm pretty tired today so it was a strain. It was good to finally get a run in the books with Justin. I'm glad I decided to run fewer miles today because I am still recovering from not feeling well and Thursday and Friday's workouts.

Sunday, May 17

Recovery Report

HRV: 44, Resting HR: 53.

This morning I thought I was well. This evening I think I'm sick. I'm taking Kristen's recovery regime, maybe it will work. Maybe it is allergies. I did have a nap.

Weekly Recap 19 - May 4

Intentions

Return to pre-Boston E-load of 7.5-9 hours. Continue to focus on strength.

Weekly Totals

Run 26.08 miles. Ride 47.40 miles. Endurance load 8:05:08. Yoga/stretch/mobility 29 minutes. Strength 66 minutes. Total training time 9:40.

Monday, May 4

Recovery Report

HRV: 49, Resting HR: 58, Sleep score: 72, Training readiness: 58, Body battery: 74.

Hip Mobility (7 minutes)

90/90, sumo squat, kneeling glute squeeze, side-lying leg lift, yoga squat, hip CARS

Morning Run

I completed a couple E laps of the toast and 6 x 20s (Avg Pace 6:09) hill strides. My body felt recovered from the Dogwood 5k.

Gym Session (25 minutes)

Lower Body: Calf Extension (100) 3x12, Hip Abductor (100) 3x12, Hip Adductor (100) 3x10, Single leg: step-up BW 1x10 (10) 2x10, bridge 3x10, RDL (15) 3x8, squat 1x5 2x8, split squat (15) 3x8

I had a Smoothie King smoothie for lunch thinking I was making a good decision, but I was mistaken. The Hulk has 1,200 calories. I need to stick with the Activator only 420 calories.

Tuesday, Cinco de Mayo

Recovery Report

HRV: 43, Resting HR: 60

Morning Workout

3 x [2' R (Avg Pace 6:48, 6:59, 6:48), 1.5' R (Avg Pace 6:48, 6:46, 6:43), 2 x 200m F (Time 44.4, 43.8, 46.3, 45.2, 43.1, 44.4)]. I fought my demons today. Glutes are sore for yesterday's gym session.

NTC Sunset Stretch (11 minutes)

My feet were crampy.

Wednesday, May 6

Recovery Report

HRV: 36, Resting HR: 60.

Morning Zwift

10 minute E warm up followed by 1 hour Z2 with Bernie. Distance 18.84 mi. Time 1:00:19. Avg Speed 18.7 mph. Total Ascent 390 ft. Avg Power 140 W. Avg HR 126 bpm.

“Everything is a win, when the goal is experience”

NTC Sunset Stretch (11 minutes)

Thursday, May 7

Recovery Report

HRV: 41, Resting HR: 59.

Morning Strength 25 (7 minutes)

Slant squats 25, DB press (30) 25, Lateral raise (10) 25, Pull-ups 10 1 every 30s, Suitcases 25. Calf raise 25

Morning Workout

R/T/F 2 x [4x200m R (50.2, 51.0, 49.4, 49.9, 51.0, 50.7, 50.9, 50.5), 1k T (4:49.1, 4:49.4), 2x200m F (43.9, 45.5, 43.0, 45.7)]. This was a pretty good workout. The first set of four 200s felt comfortable. The 1k wasn’t too bad. The fast 200s were kind of tough. I didn’t have any issues except at the end of my warmup, I stopped to talk to Angela and Erin and afterwards my knee acted up a little bit, but it went away. No anxiety issues. No demons to fight. Just a little bit of wind and a good time.

Friday, May 8

Recovery Report

HRV: 44, Resting HR: 57.

Friday Gravel and Single Track

I went to Nobo today. Did some single track, did some gravel, and had a good time. Some of the climbs were exhausting. My heart rate got up as high as 147 bpm. I’m gonna call this a zone 2 kind of day. Some of the single track was a little more technical than I wanted. I think it’s Boulder. I don’t know if it was a root or a rock, but something whacked my undercarriage / bottom bracket or a pedal. I didn't see any damage so it wasn't too bad. It was a good time otherwise, and beautiful day. I got in an hour and 42 minutes with 1,300 ft of elevation.

Now I'm ready to do some porch drinking, maybe a couple of beers then make some dinner. Just chill until tomorrow.

Saturday, May 9

Recovery Report

HRV: 37, Resting HR: 60.

Morning Run Ride

Today's session was a run and ride brick. I did a 60 minute run where I pushed the downhills. This was a new thing that I picked up from Coach Roche. I did a 60 minute zone 1 ride with Kristen.

Sunday, May 10

Recovery Report

HRV: 43, Resting HR: 57. This is a move in a positive direction.

Gym Session (34 minutes)

Abs: Rotary Torso (80) 3x10, hanging knee lifts 3x10, Abdominal Crunch (100) 3x10
Upper Push: Incline Smith press (50) 1x8 (70) 1x6 (100) 1x3 (90) 1x6, Shoulder Press (50) 1x8 (70) 2x8, Chest Press (80) 3x10, Lateral raises (15) 3x15, Tricep pushdowns (50) 1x12 (60) 1x12 (70) 1x12

Weekly Recap 18 - April 27

Intentions

Try to get over this post-Boston trip funk I've been in.

Weekly Totals

Run 15.03 miles. Ride 47.73 miles. Endurance load 5:40. Yoga/stretch/mobility 18 minutes. Strength 58 minutes.

Monday, April 27

Recovery Report

HRV: 38, Resting HR: 59, Sleep score: 67, Training readiness: 32, Body battery: 41.

Zwift - Pacer Group Ride with Bernie

Distance 17.01 mi. Time 1:00:10. Avg Speed 17.0 mph. Total Ascent 860 ft. Avg Power 140 W. Avg HR 129 bpm.

Afternoon Run

E run with 6 x 20s hill strides. And some heat acclimation. Avg HR for the E portion 137 bpm. Today was a good day of training.

Foam Roll and Stretch (10 minutes)

Tuesday, April 28

Recovery Report

HRV: 33, Resting HR: 60, Sleep score: 69, Training readiness: 11, Body battery: 36.

No alcohol yesterday and recovery number still went lower. Maybe I'm consuming too much sugar. But, I'm going to start fueling more during any session that is an hour or longer. Real food on the bike and gels on the runs.

Morning Strength 25 (6 minutes)

DB press (30) 25, Pull-ups 1 every 30s for 3 minutes, Slant squats 25, Lateral raise (10) 25

KB Outdoor Session (23 minutes)

I chose strength and recovery today. No alcohol. Less sugar.

Wednesday, April 29

Recovery Report

HRV: 45, Resting HR: 57, Sleep score: 84, Training readiness: 40, Body battery: 74.

I'm testing Nutricost Sodium Bicarbonate. Today's goal is to take 3, 2.5g capsules, 1 every 15-30 minutes - 6:00 first capsule. 6:30 second capsule. 6:45 third capsule. Run 7:19.

Hip Mobility (8 minutes)

90/90, sumo squat, kneeling glute squeeze, side-lying leg lift, yoga squat, hip CARS

Morning Workout

R/F - 3 x [2' R (300m), 200m R (300m), 200m F (800m)]. I almost had an anxiety issue after the second 2 minute effort. I managed it well. My body felt ok. Maybe more pop in the legs. I last did this workout on April 14, Avg Pace was down 3 seconds and Avg HR was down 2 bpm.

Thursday, April 30

Recovery Report

HRV: 47, Resting HR: 58, Sleep score: 76, Training readiness: 54, Body battery: 77.

Zwift - Pacer Group Ride with Bernie

Trying to hit my Z2 with 1.5 w/kg with Bernie. Distance 18.31 mi. Time 1:00:09. Avg Speed 18.3 mph. Total Ascent 427 ft. Avg Power 144 W. Avg HR 123 bpm.

Gym Session (22 minutes)

Upper Pull: Pull-ups x3, Lat pulldown (110) 1x10 (120) 3x6, Seated row (100) 1x8 (110) 1x8 (120) 1x6, Face pulls (50) 3x12, Arm Curl (50) 1x10 2x8, Back Extension (70) 3x10, Reverse fly (60) 3x12

Friday, May 1

Recovery Report

HRV: 41, Resting HR: 57, Sleep score: 77, Training readiness: 58, Body battery: 64.

I have woke up tired, with a sore lower back. Hopefully a nap is in my future. And, I don't know if I should follow a pre-race recovery/rest schedule today or hit up NoBo on the SL6.

Morning Strength 25 (7 minutes)

Slant squats 25, DB press (30) 25, Lateral raise (10) 25, Pull-ups 8 1 every 30s

Afternoon Ride

A little bit of NoBo. I made it up Wisconsin with no issues. Distance 12.41 mi. Time 1:14:46. Avg Speed 10.0 mph. Total Ascent 909 ft. Avg HR 119 bpm.

Saturday, May 2

Recovery Report

HRV: 43, Resting HR: 59, Sleep score: 75, Training readiness: 55, Body battery: 63.

Dogwood 5k

My seventh race this calendar year. Am I progressing, getting faster, getting fitter, having any fun? I don't know, maybe. I haven't broken 23 in a 5k since November of 2024, that would be FUN! Splits 7:30, 7:44, 7:40, 6:44. AG 1, but got beat by Anthony Span for Senior Grand Master.

I let negative thoughts enter my head in most of my races. The Dogwood 5k was no exception. As far as my training goes, the focus has been on Jack Daniel's 1500 to 3k and what is missing from 5k - 10k specific training is the longer tempo workout. After the mile race next week I plan to add those back into the program. What will make me a more resilient runner?

Sunday, May 3

Recovery Report

HRV: 38, Resting HR: 59, Sleep score: 85, Training readiness: 48, Body battery: 51.

“We are so lucky to have health and happiness, be BRAVE!” Jenny Simpson