2018

RUNNING - 1170 miles.

RACING - 92.4 miles raced, no age group wins, 4 seconds, and 6 age group top 5s, 6 time All-American, the Independence Day 5k was my fastest 5k since 1997. PR'd the half marathon by over 2 minutes.

ROAD CYCLING - 547 miles. Completed my first 50 mile supported ride. 

MTB - 229 miles.

ALL ACTIVITIES - 2197 miles.

This was another awesome year; including the Ville to Ville Relay I raced 15 times. I raced in North Carolina, South Carolina, Georgia, Tennessee, and Nevada. I had my very first and second DNFs this year.

TWELVE 30 - 31

Sunday 30

Week SEVEN MBM training. Last week was our first 40 mile week. After yesterday's run I focused on hydration and recovery. Niggles: My right achilles might be an issue. It is not sore to touch but I feel something with dorsiflexion. This evening my legs are very achy. 

Recovery Run

Miles 3.07. Time 30 minutes. Pace 9:47. This wasn't my best day but the run met its goal. Right achilles is still sore.

Monday 31

This year has gone by so fast. I know we say that all the time but it really feels that way. Maybe it's because we forget things or time flies when we're having fun. 

Hank's Easy with Kate and Mark

LMLS and drills. 6 miles. 58 minutes. Pace 9:41. Elevation 167. This was a slow one. 

TWELVE 23 - 29 (50.5)

Sunday 23

Week SIX MBM training. Travel home from VA

Recovery Run

Easy 30 minutes. 3.14 miles. Niggles: Surprisingly no issues today.

Monday 24 Christmas Eve

Einstein Bagel for breakfast then around one hour of body work. Hot tub, hip mobility, and hip strengthening.

Tempo

LMLS. 10 minutes up. 4 miles at 7:30 pace. Cadence 174. Stride 1.23. This was a great run, no issues, and I felt strong. 

Tuesday 25 Christmas

Family day. Walked off a few calories.

Wednesday 26

I was up twice last night but the sleep was good.

Track Session

LMLS. 15 minutes up. 6 x 1k (4:29.4, 4:26.1, 4:28.4, 4:26.3, 4:29.7, 4:24.3). 5 minutes down. Another good workout.

Thursday 27

Recovery day! My favorite day of the week. Well, maybe this statement isn't entirely honest. It's the most important day of the week. 

I've noticed that I've neglected some of the small things this week. I forgot about my recovery rides. I haven't been as diligent with stretching or rolling. Gotta do better. 

A.M. flow: MR and percussive therapy for calves, hamstrings, glutes, and hip flexors. Hip and ankle mobility.

Friday 28

Zwift NYC

Miles 7.47. Time 30:38. Speed 14.6. Elevation 643. Power 121. 

Steady State Run

Miles 8.2. Time 1:13:58. Pace 9:00. (8:40, 9:00, 8:45, 8:50, 8:32, 8:43). Elevation 312. HR 147. Z2 76%. Z3 20%. 

Saturday 29

A.M. flow: Foam roll and hypervolt. 

Long Run

Miles 16.3. Time 2:34:47. Pace 9:30. Elevation 555. HR 146. Cadence 168. Stride 1.01. Z2 64%. Z3 29%. 

Staying hydrated and napping post-run.

   

TWELVE 16 - 22 (37.3)

Sunday 16

Week FIVE MBM training. Travel home from Tazewell, Virginia. 

Treadmill Recovery Run

30 minutes easy.

Monday 17

A.M. flow: MR calves, hamstrings, glutes, and hip flexors.

Threshold Run

LMLS. 10 minutes up. 20 minutes at 7:26 pace. ~10  minutes down. Cadence 176. Stride 1.23. HR 148 - 172. No niggles.

P.M. flow: 10 minutes stretching

Tuesday 18

A.M. flow: MR calves, hamstrings, glutes, and hip flexors.

Recovery Run

Changed up the warm up routine. Eccentric calf, plank, and clams. 3.12 miles. Time 30 minutes. Pace 9:38. Elevation 88. HR 137. Cadence 165. Stride 1.02. Z2 92%. 

Gym Session ~30 minutes
Atlantis squat 180 3x8
Nautilus deadlift 90 3x6
Press 65 3x8
Precor Chest 80 3x10
Plank, bridge
10’ sauna

P.M. flow: Percussive therapy lower body

Wednesday 19

A.M. flow: MR and percussive therapy for calves, hamstrings, glutes, and hip flexors. Hip and ankle mobility.

Track Session

15 up. 10 x 400 (1:42.9, 1:41.5, 1:41.6, 1:42.0, 1:41.0, 1:43.1, 1:40.2, 1:40.2, 1:39.0, 1:37.7). 10 down. Cadence 189. Stride 1.34.

Thursday 20

A.M. flow: Percussive therapy.
Recovery day. All day.

Friday 21

This is, in fact the worse day of the year. It's the winter solstice. The shortest day of the year in terms of daylight. I have SAD. Seasonal Affective Disorder. And it's raining.

Treadmill Fartlek

45 minutes. Not too bad for a TM run. 

Saturday 22

Long Run

LMLS. This was a much tougher effort than last week's 15 miler. NIggles: left calf and bilateral hip flexors. 16 miles. Time 2:28:22. Pace 9:16. Elevation 480. HR 158. Cadence 168. Stride 1.03. 

Travel to VA. 

TWELVE 9 - 15 (52.8)

Sunday 9

Week FOUR. Snow day. Recovery day. Feeling guilty day for being a slug.

Monday 10

It's Monday and I have no miles!

A.M. flow: MR feet, calves, hamstrings, right glute, and right hip flexor. Side plank / clam banded combo 15, 10. Banded bridge 10.

Recovery Ride

Indoor, 30 minutes, ~7 miles

Tempo Repeats

3 x 15 minutes. Pace or repeats 7:30. Niggles right hip glute and flexor. Cadence for repeats 175-181. Z3 70%. This was a challenging effort for me. 

Tuesday 11

A.M. flow: MR feet, calves, hamstrings, right glute, and right hip flexor. Side plank / clam banded combo 20. Banded bridge 15. Banded clams 10.

Gym Session ~30 minutes
BW exercises: plank, bridge, hip abduction, clams, mt. climbers, and plank with shoulder taps.
Hip stretch
KB deadlift #70 3 x 5
KB squat #25 3 x 5
Calf stretch
Single arm cable press #20, 22.5, 25 3x10
Single arm cable row #25 3x10
KB row > clean > press #25

Recovery Run

Even though I was Z2 87% I may have been a little fast. It's a tough call to say what easy pace really is or isn't. Niggles: same as Monday plus my right calf. 30 minutes. Pace 9:08.

P.M. flow: Lower body MR with Hypervolt 

Wednesday 12

A.M. flow: MR feet, calves, hamstrings, right glute, and right hip flexor. Side plank / clam banded combo 20. Banded bridge 15. Banded clams 10. Banded lateral walk.

Hank's Loop

LMLS. 6 miles. Time 55:12. Pace 9:12. Cadence 166. Niggles: Right side high hammie only with fartleks, right calf was the same. Stretch and cool down. 

Thursday 13

Recovery day.

P.M. flow: 10 minutes of gentle yoga

Friday 14

Innsbruck Zwift

This is my first trainer ride. I like it. Just under 9 miles. Time 31:19. Speed 17.2. Elevation 440. Watts 124.

Knox/Blount Greenway

Discovered a new and very enjoyable loop today that featured a grass cross country course. Two thumbs up for this course.  4.5 miles. Time 40 minutes. Pace 8:57. Elevation 142. HR 147. Cadence 168. Stride 1.07. Z2 66%. Z3 28%.

Saturday 15

Long Run

We got rained on a couple times. A little slower than last week, but I felt much better. 15 miles. Time 2:19. Pace 9:16. Elevation 499. HR 152. Cadence 168. Stride 1.03. Z2 51%. Z3 45%. 

Travel to Tazewell, Virginia   

TWELVE 2 - 8 (52.5)

Sunday 2

Week THREE MBM training. I’m feeling pretty good. Minimal niggles. ~34 miles per week and ⬆️. I believe I can handle 6 days per week. Also, the hyperice appears effective.

Pre-run: hot tub. MR. LMLS

Easy Run

4.37 miles. Time 40:00. Pace 9:09. Elevation 52. Z2 93%.
Cool down: walk and stretch.
No niggles today. My calves are sore but no issues today.

Monday 3

Morning flow: MR feet, calves, hamstrings, right glute, and quads. Side plank / clam banded combo 15

Recovery Ride

Indoor, 30 minutes, ~6.7 miles

Tempo Intervals

LMLS and MR. 10 minutes up. 2 x 12 minutes at sub 7:30 (threshold) with 2 minutes IR. ~8 minutes down. The level 3 plan called for three intervals of 12 minutes. Justin had to work late so we got started late and it got too dark to finish. It was a good workout.

P.M. flow: 10 minutes of gentle yoga

Tuesday 4

A.M. flow: MR feet, calves, hamstrings, right glute, and quads. Side plank / clam banded combo 15

Easy Run

LMLS. 3.2 miles. Time 30 minutes. Pace 9:23. Elevation 58. Z2 91%. My warm up didn't warm me up. My right hip, glute wasn't firing. I believe this to be a carry over from yesterday's workout.  

Gym Session ~15 minutes

Body weight exercises

P.M. flow: 10 minutes of gentle yoga

Wednesday 5

A.M. flow: MR feet, calves, hamstrings, glutes, and quads

Recovery Ride

Indoor, 30 minutes, ~6.9 miles

WNR Fartlek

5.5 miles. Time 51:11. Best pace ~7:50. Z2 63%. Z3 35%. Post-run I had a bloody bum issue.

P.M. flow: 10 minutes of gentle yoga

Thursday 6

Recovery day! A.M. flow: MR feet, calves, hamstrings, glutes, and quads

P. M. flow: hot tub. 10 minutes of gentle yoga

Friday 7

A.M. flow: MR feet, calves, hamstrings, glutes, and quads

Hills and Repeats

Warm up, 10 minutes. moderate to hard pace for 10 minutes IR 2 minutes x 3. Nice easy cool down and stretch.

Saturday 8

Pre-run: MR calves, quads, and hamstrings

Long Run

LMLS. 15 miles. 2:16:24. Pace 9:05. Elevation 512. Z2 69%. Z3 28%. The last 6 miles were the fastest 6. My right hip was an issue in the later stages. 

TWELVE 1 (41.0)

Saturday 1

Pre-run: MR calves, quads, and hamstrings. 

Long Run

LMLS. 12 miles. Time 1:53:50. Pace 9:29. Elevation 412. Z3 75%. Left calf soreness early and right hamstring discomfort. 

November Stats

RUNNING - 101.5
RACES - Las Vegas RnR HM
CYCLING - 39.0
ALL ACTIVITIES - 140.5
STRENGTH SESSIONS - 4

ELEVEN 25 - 30

Sunday 25

Week TWO of marathon training. 

I slept in till 8:30. Trying to do a better job of hydrating.

Recovery Run

~4 miles. Time 40 minutes. Pace 10:11. Elevation 198. HR 140. Cadence 161. Stride length 0.98. Z2 83%. I'm experiencing my first niggle of marathon training, left calf.

Post-run recovery: MR and stretch

Monday 26

Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch.

Gym Session ~30 minutes
Bike 20 minutes (Precor)
BW exercises: plank, bridge, hip abduction, clams, mt. climbers, and plank with shoulder taps
Kettlebell row > clean > press #25 x 3 circuits (slight tweak of my lower back)
Push ups 8
MR for lower back, calves and hamstrings

Threshold Intervals

It was cold and windy, so we warmed up in the restroom. Leg swings, squats, eccentric calf, and lunges.

3 x 10 minutes at or just below 7:30 pace. Distance 1.33, 1.33, and 1.35. The fastest mile was 7:22. Average stride length for intervals ~1.21. Average cadence for intervals ~176.

Night flow: ~10 minutes of gentle yoga

Tuesday 27

Morning flow: MR feet, calves, hamstrings, right glute, and quads. Calf stretch. I spent a little more time on niggles for yesterday's run.

Easy Run

3.4 miles. Time 33 minutes. Pace 9:39. Elevation 87. Feels like 22. Z2 46%. Z3 49%.

Gym Session ~20 minutes
BW exercises: plank, bridge, hip abduction, clams, mt. climbers, and plank with shoulder taps
Push ups 8-10 and Australian pull ups 8-10, 3 sets each
KB deadlift #70 3 x 5
KB squat #25 3 x 5

Night flow: ~10 minutes of gentle yoga

Wednesday 28

Morning flow: MR feet, calves, hamstrings, right glute, and quads. Calf stretch. I spent a little more time on my right hamstring.

WNR

5.5 miles. Time 50 minutes. 20 minutes easy, 20 minutes steady state, 10 minutes easy. Elevation 283. Z2 22%. Z3 74%. 

Night flow: ~10 minutes of gentle yoga

Thursday 29

Morning flow: MR feet, calves, hamstrings, right glute, and quads. Calf stretch. 

Recovery day

Night flow: ~10 minutes of gentle yoga. MR with the Hypervolt. 

Friday 30

Morning flow: MR with hypervolt. Hot tub.

Easy Run with Hills

LMLS. 5.4 miles. 50 minutes. Easy pace for all but 4 x 200m hill repeats. Z2 63% Z3 33%.
Stretch and MR.

ELEVEN 18 - 24 (31.6) Turkey Trot

Sunday 18

Morning flow: hot tub

Recovery Run

3.29 miles. 30 minutes. Pace 9:07. Elevation 102. Average HR 140. Z2 85%.

Gym Session
Plank, hip abduction, clams, and donkey kicks
Push ups, Australian pull ups, box dips, hangs with leg lifts, and dips
Kettlebell row, deadlift, snatch, press, halo and squat

Monday 19

Officially week ONE of marathon training. And I'm not off to a great start. I didn't sleep well and I didn't do the A.M. easy run.

Easy Run

LMLS. 30 minutes. 3.3 miles. Elevation 37. Average HR 143. Z2 87%. SAM

Tempo Repeats

Drills and LS. 6 x 5 minute ~7:30 pace or less. My right calf and hamstring were a little tight after the 2 of 3 sets. Stretch.

Hot tub. Started Probiotics.

Tuesday 20

Yesterday's workout was hard but it left me feeling strong.

Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch. Ankle and hip strengthening.

Gym Session ~30 minutes
BW exercises: plank, bridge, hip abduction and clams
Paramount hip abduction 85 3 sets of 10
Nautilus abs 95 3 sets of 10
Push ups 8, bench dips 10, and Australian pull ups 8 3 sets each
Ski Erg 100m x 3
Hammer ISO Shoulder 90 3 sets of 5
Nautilus Compound Row #125 3 sets of 5
MR for hamstring, calf, and middle back
Calf stretch

Wednesday 21

I slept better.

Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch.

Easy Run

Pre-run: hip strength and hip and ankle mobility. LS, single leg squats, eccentric calf, and ankle
mobility.

30 minutes running the KTC Turkey Trot 5k.

Thursday 22 Thanksgiving

Pre-race (at home): MR, hip strength and mobility.

Turkey Trot

Warm up: LS, ankle mobility, single leg squats, and 10 minute jog.

5k. Time 22:36 (Chip Time). Pace 7:14. Elevation 194. Average HR 169. Average RC 178. Average Stride Length 1.25. Splits 7:18.5, 7:22.0, 7:09.9. Z3: 56%. Z4: 41%.

Foam rolling throughout the day. Stretching before bed and had cramping in my left calf.

Friday 23

Slept great. Some residual soreness from race or cramping. Recovery day.

Saturday 24

Pre-run: hip strength and hip and ankle mobility. LMLS.

Long Run with Roadkill

10 miles. Time 1:30. Average pace 9:00. Elevation 335. Average HR 151. Average Cadence 168. Average stride length 1.07. Z2 58%. Z3 40%.

I had some calf issues and right hip flexor tightness. Nothing too serious.

ELEVEN 11 - 17 (42.2) RnR HM Vegas

Sunday 11

Toyota Rock 'N' Roll HM

Pre-race: Evening races are not my favorite, it's hard to know how to spend your day. I had nerves multiple times throughout the day.

I slept good. I think I fueled correctly, but I might have been a little dehydrated.  I did a little mobility work in the hotel gym and soon it was time to go.

Race: I placed 20 out of 575 in AG and 478 of 17100 overall. Time 1:42:06. This was a two minute PR. Elevation 148. Average HR 171. Max HM 181. Best mile 7:29.7. I never have a race plan. Someday I might give it a try.
Early on, for about the first 2 miles it was hard to maneuver around slower runners. Miles 3 - 9 was where I felt great and pushed the pace. The average pace was ~7:37. Mile 10 was ok with a pace of 7:46, but after that the struggle was real. The final 5k was an average pace of ~7:58. I kept telling myself, if I can average an 8 minute per mile for I would set a pretty good PR.

Post-race: Justin suffered nasty foot blisters early in the race and dropped out around mile 8. I didn't know this so I waited on him in the finisher's zone. I walked a little and experienced significant pain in my right hip flexor and second toe on my left foot.
I was so cold even though I had a space blanket and after 30 minutes I was shivering. After about 45 minutes waiting on Justin, I gave up on him coming through the line and I began my trek out of the of the finisher's zone. I finally found Justin and Pat, but by then I was shivering uncontrollably. I tried to eat but nothing was good. I got my checked bag, put on warm clothes, but I was still freezing. A few minutes later I was throwing up behind the UPS check bag trucks. Still freezing, we walked into Starbucks to get something warm to drink. I was getting warmer but still sick. I threw up again, just making out of Starbucks. The walk back to the Wyndham was all I could do.

Debrief: Shot Bloks don't work for me. Science and Sport worked best. Kinvara is probably my go to race shoe for HM.

Monday 12

Full on HM recovery mode. I've got several sore spots but I'm not as sore as I was on my last PR attempt.

AND

Week ONE MB Marathon training.

Tuesday 13

Excursion to Hoover Dam. 

Wednesday 14

Cross Training

Arc Trainer 30 minutes followed by some stretching.

Thursday 15

White Rock Loop @ Red Rock Canyon

6.1 miles. Time 1:50:17. Average pace 17:58 (let my watch run through out). Elevation 1080. Feels like 64. Average HR 127. Many awesome views. 

Friday 16

Morning flow: MR calves, hamstrings, and quads. Lower body stretch. Hip strengthening. Plank.

Recumbent Cycle

14 minutes while waiting on a TM.

30 Recovery TM

3 miles.

Saturday 17

Cruising the Secret City HM

16 easy miles through the streets of Oak Ridge taking photos of the HM runners. It was chilly but not unbearable.

ELEVEN 4 - 10 (23.6)

Sunday 4

NYC Marathon viewing. Marathon motivation on full effect.

Road and Greenway Ride

14.3 miles. Time 58:51. Average Speed 14.5. Elevation 256. Average HR 139. Z2 86%.

I've had some left calf tightness on and off today. I've done a bit of stretching for it. 

Monday 5

Las Vegas HM taper week.

Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch. Ankle and hip strengthening. Push ups

Tuesday 6

Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch. Ankle and hip strengthening. Push ups

Today isn't off to the best start. I didn't sleep good and my lower back is hurting. Things will improve.

Easy 30

3.27 miles. Pace 9:12. Elevation 48. Feels like 70. Average HR 149. Best mile 8:58. Z2 68%. Z3 30%

Wednesday 7

Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch. Ankle and hip strengthening. Push ups

Recovery day. Slept better and my back is feeling better

Thursday 8

Morning flow: MR feet, calves, hamstrings, and quads. Lower body stretch. Ankle and hip strengthening. Push ups

I'm not feeling great, a little bit of a headache. Taper issue!

Fartlek Run

The last taste of speed before toeing the line in Vegas. Woop! Woop!

Friday 9

Travel to Las Vegas

Saturday 10

Fitbit Shake Out with Dean Karnazes

I picked up a pair of Kinvaras at the expo and this was my first run in them. We did a 3 mile out and back around the perimeter of the expo center. 

3 miles. Time 26:12. Pace 8:34. Elevation 14. Average HR 156. Z2 14%. Z3 83%. 

ELEVEN 1 - 3 (33.7)

Thursday 1

Recovery day

Friday 2

Morning flow: hot tub

Easy 4

Time 35.22. Average pace 8:49. Elevation 217. Average HR 155. Best mile 8:33. Z2 40%. Z3 55%.

Saturday 3

Today was the last long run before Vegas. The training called for an easy 10 miler.

Pre run flow: MR quads, hamstrings, and calf. LMLS and drills.

Long Run

10 miles. Time 1:27. Average pace 8:46. Elevation 307. Average HR 149. Best mile 8:33. Z2 66%. Z3 31%.

October Stats

RUNNING - 113.1
RACES - Cross Knox DNF
CYCLING - 100.2
ALL ACTIVITIES - 213.2
STRENGTH SESSIONS - 8

TEN 29 - 31

Monday 29

Week NINE of Las Vegas RnR Half training

Morning flow: MR feet, calves, hamstrings, and quads. LB stretch. Ankle and hip strengthening

Easy Run

4 miles. Time 36:16. Average pace 9:03. Elevation 114. Average HR 143. Best mile 8:52. Z2 89%. Z3 6%. 

Lower body (LB) stretch before bed. 

Tuesday 30

Morning flow: MR feet, calves, hamstrings, and quads. LB stretch. Ankle and hip strengthening

Gym Session ~25 minutes
BW exercises: squat, backward lunge, bridge, side plank, and mountain climbers.
Nautilus Explode deadlift 90 110 120 3 sets of 5
Precision Incline press 90 2 sets of 5 110 1 set of 5
Atlantis Squat 180 3 sets of 5
Hammer ISO Shoulder 90 3 sets of 5
Pull down 100 3 sets of 5
Calf, hip flexor, and quad stretch

Evening Ride at North Boundary

With the time change coming this weekend this may have been our last after work ride. Maybe we get lights but the cold is coming too.

Wednesday 31 Happy Halloween

Where has this month/year gone?

Morning flow: coffee and hot tub

Tempo Intervals

3 x 2 miles. 8.5 miles total. Time 1:13. Elevation 107. Average HR 158. Repeats 15:15.6, 15:19.0, 15:13.9. Z2 27%. Z3 65%. Today's goal was to run relaxed. I guess I hit my goal. 

Gym Session ~25 minutes
BW exercises: squat, backward lunge, bridge, side plank, and mountain climbers.
Paramount hip abduction 100 3 sets of 10
Nautilus abs 95 3 sets of 10
Pull up > knee ups 2 > dips > knee ups 3 > knee ups 4 3 sets each
Stretch: calf, hip flexor, hamstrings, adductors, and glutes  

TEN 22 - 28 (64.9)

Monday 22

Week EIGHT of Las Vegas RnR training.

Justin was having foot issues so we adjusted our schedule and I rode the Domane. 

Greenway to Warehouse

15.4 miles. Time 1:08. Speed 13.6. Elevation 216. Average HR 127. Z1 73%. Z2 26%.

Tuesday 23

I had sleep issues and a coughing fit last night. I hope I'm not having a setback. 

Morning flow: MR feet, calves, hamstrings, and quads. Ankle and hip mobility. Ankle strengthening.

Evening Run

DFlex, curb squats, and drills

8 miles. Time 1:14. Average pace 9:14. Elevation 314. Average HR 144. Z1 79%. Z2 14%

Light stretch and curb squats

Before bed flow: LB stretch

Wednesday 24

Morning flow: MR feet, calves, hamstrings, and quads. LB stretch. Ankle and hip strengthening.

Wednesday Fartlek

DFlex and drills. 

4.25 miles. 12 x 1 minute at 5k pace. Elevation 54. Average HR 151. Average pace for intervals 6:51. Z2 46%. Z3 49%. 

Light stretching

Thursday 25

Morning flow: MR feet, calves, hamstrings, and quads. LB stretch. Ankle and hip strengthening.

Gym Session ~25 minutes
BW exercises: squat, backward lunge, bridge, side plank, and mountain climbers.
KB deadlift #70 3 x 7 > SkiErg 100m x 3
KB Row > snatch lunge #25 3 sets
KB snatch > swings #30 2 sets left knee pain
Free Motion Chest #40 > Lat #80
Knee extension #35 3x8 > Leg Curl #40 2x5

Sinkhole > Boulder

Two sessions. Two PRs.

Friday 26

RPM

45 minutes. Average HR 138. Z2 78%. My goal was to get in some spinning and keep my HR under 150. I was over a couple times, but overall I feel good about effort level. 

Easy FOUR

LS. 4 miles. Time 34:07. Average pace 8:31. Elevation 32. Average HR 150 (a little high). Best mile 8:18. Z2 65%. Z3 33%.

Saturday 27

Fast Finish Long Run

Pre-run flow: LB stretch. Ankle and hip strengthening.

12 miles. Time 1:46. Average pace 8:50. Elevation 360. Average HR 151. Best miles 7:41. Z2 59%. Z3 35%. 

Sunday 28

Netflix and recovery.

TEN 15 - 21 (56.8)

Monday 15

Week SEVEN of Las Vegas RnR training. 

Morning flow: MR feet, calves, hamstrings, and quads. Ankle and hip mobility. Ankle strengthening.

Balter Run

LMLS. 6 miles. Average pace 9:10. Best mile 8:26. Elevation 240. Feels like 75. Average HR 148. Zone 2 64% Zone 3 32%. LS and light stretching.

Tuesday 16

I slept with calf compression.

Morning flow: MR feet, calves, hamstrings, and quads. Ankle and hip mobility. Ankle strengthening.

Gym Session ~20 minutes
BW exercises: squat, backward lunge, bridge, side plank, mountain climbers, and superman.
SkiErg 100m KB swings #25 reps 8 (3 sets each)
KB squat > curl > tricep ext > halo (3 sets of 5)
KB clean press #25 #30
Calf stretch

Wednesday 17

Morning flow: MR feet, calves, hamstrings, and quads. Ankle and hip mobility. Ankle strengthening.

Tempo Intervals

LMLS and drills. 3 x 2 miles. (15:33, 15:20, 14:53). Feels like 70. Average HR 158. Zone 2 37% Zone 3 56%. LS and light stretching.

Thursday 18

Morning flow: MR feet, calves, hamstrings, and quads. Ankle and hip mobility. Ankle strengthening.

Gym Session ~20 minutes
BW exercises (warm up): squat, backward lunge, bridge, side plank, and mountain climbers.
Leg Press #90 1 x 10, #180 2 x 10
Press #65 #75 #85 3 x 5
Nautilus Compound Row #125 3 x 5
Hammer Leg Curl #30 3 x 5
Eccentric calf 3 x 10
Calf stretch
Precor Chest #90 #100 #110 3 x 10

Gravel and Single Track

14 miles. Time 1:36. Average HR 151. Elevation 747. Z2 31%. Z3 57%. 

PR on NB to Wheat Single Track (7:45)
PR on Big Oak to Wisconsin (1:32)

Friday 19

Ride Brick

Sub greenway some roads. 14 miles. Time 1:05. Elevation 415. Z1 100%. 

Run Brick

4 miles. Time 33:29. Average HR 137. Elevation 122. Best mile 8:11. Feels like 59. Z2 52. Z3 16.

Saturday 20

Pre-run: MR quads, calves, and hamstrings. Foot mobility.

Long Run with Fast Finish

10 miles. Time 1:28. Average pace 8:49. Last 3 miles 8:30, 8:21, and 7:43. Average HR 151. Elevation 264. Z2 59% Z3 36%. Light stretching. MR and stretching after.

Golf tournament with Justin, Jud, and Jimmy. Lots of fun and a few good shots.

Sunday 21

It’s 12:59 AM and I’m having an anxiety attack. It’s not a bad one but it’s frustrating because I felt it coming on and couldn’t stop it. It’s almost like I initiated it.

I’m too hot. I had alcohol but not since probably 9:30. It was a very busy day. I was extremely tired when I went to bed. I was wearing ear plugs.
I wish these would go away.

It’s 2:37 and I’m still awake. The anxiety has gone away.
I forgot to take my sleep aid. I’m still hot.

I finally got some sleep. Up at 7:30.

TEN 8 - 14 (56.3)

Monday 8

Week SIX of Las Vegas RnR half training.

Morning flow: Foot and ankle mobility, ankle strength. MR for hamstrings and calves

I went back to the doctor today and they gave me a cortisone injection. I hope this gets me back on the mend.

Gym Session ~20 minutes
Plank
KB DL #70 7 reps and Ski Erg 100m, 3 sets each
KB clean #25 reps 5 and Australian pull ups reps 8, 3 sets each
Calf stretch
BW hang 3 x 10s
Chair dips 3 x 12 reps

Greenway Ride

Third Creek to Calhoun's 12 miles. Sprint segment "tb downhill", this made my lungs hurt.

Nighttime flow: MR for hamstrings and calves

Tuesday 9

Morning flow: Foot and ankle mobility, ankle strength. MR for hamstrings and calves

The congestion and coughing persists.

Easy Six

LMLS and drills. Average pace 9:07. Best mile 8:55. Elevation 181. Feels like 82. Average HR 154. Zone 2 26% Zone 3 71%. I guess my illness and post race body has me up in zone 3 more than usual.

Nighttime flow: Foot mobility

Wednesday 10

Morning flow: Foot and ankle mobility, ankle strength. BW exercises: squat, backward lunge, bridge, side plank, mountain climbers, and superman.

I'm still hacking.

Gym Session ~20 minutes
BW exercises: squat, backward lunge, bridge, side plank, mountain climbers, and superman.
KB push up > row > clean > press 4 x 40s with 20s rest
KB push up > row > clean > press > squat 2 x 40s with 20s rest
KB kneeling halos #25 2 sets of 10
Assisted pull ups and dips #100 4 sets each 4-5 reps
Calf stretch

Thursday 11

Easy Six

LMLS and drills. Average pace 9:02. Best mile 8:50. Elevation 200. Feels like 72. Average HR 149. Zone 2 61% Zone 3 36%. Light stretching.

Nighttime flow: Foot mobility and MR for calves, quads, and hamstrings.

Friday 12

Less coughing last night!

Maintaining a Trail Runner - Key points

1. turn the "walk of shame" into the "walk of intelligence"
2. post-run LS and light stretching and walk 5 minutes every hour
3. 5 minutes of foam roll every day

Easy Four

LMLS and drills. Average pace 8:31. Best mile 8:28. Elevation 121. Feels like 55. Average HR 143. Zone 2 97%. LS. Today's run focused on leaning into the run. Seemed faster.

Brick Ride

Easy peasy. 16 miles. Time 1:06:01. Average speed 14.5. Elevation 601. Average HR 120

Saturday 13

Not a good night. I didn't sleep great and had the night sweats. 

Long Run

12.2 miles. Time 1:48.16. Average pace 8:53. Best mile 8:33. Elevation 317. Feels like 54. Average HR 147. Zone 2 86%. Zone 3 12%. The second six was much better. My quads are sore.

Sunday 14

Recovery day. 

TEN 1 - 7 (15.6)

Monday 1

Week FIVE of Las Vegas RnR half training. Not a good day.

Gym Session ~20 minutes
FreeMotion: Chest 30, 35, 40 3 sets of 12. Lat 70 12, 80 10, 90 8. Shoulder 25 12, 30 10, 35 8. Squat 70, 80 2 sets of 12 L knee pain. Hammer Kneeling leg curl 30 3 sets of 8. Atlantis calf 60 3 sets of 8. Nautilus leg extension 35 3 sets of 8. Planks

Tuesday 2 - Saturday 6

I've been sick with no activity for 4 days. My symptoms have been cold like with no fever. It was so bad, I went to the doctor and started antibiotics. It doesn't seem they have helped much, although I did get diarrhea almost immediately. 

Other than going the the drug store or the doctor I didn't leave the house until Thursday evening for Cross-Knox packet pick up and dinner. I was a little ashamed to be out with my chronic cough. Friday I sat outside for a little while. 

Today I'm venturing out early to Runner's Market for Sippin with Saucony. I'm going to test run some shoes and I hope to get in an easy greenway ride.

Sippin with Saucony

I test run the Triumph Iso 6 and Guide 2. 1.5 miles in each pair. I may jump back into a pair of Triumphs. 

Sunday 7

Pre-race ankle mobility and strength

Cross Knox

I didn't warm up as good as I should have, maybe it was because I didn't think I was truly racing. This was probably a mistake. I was somewhat ok for five miles (8:12.9, 8:09.7, 8:46.9, 8:24.5, 8:13.6), after that the wheels fell off. 

Recovery mode the rest of the day. 

September Stats

RUNNING - 105.5
RACES - None
CYCLING - 112.5
ALL ACTIVITIES - 218.1
STRENGTH SESSIONS - 4

NINE 24 - 30 (25.3)

Monday 24

Week FOUR of Las Vegas RnR half training. First morning in Orlando. I slept surprisingly well. 

Morning Easy Run

Five miles. You can't run through City Walk. Average pace 10:10. Best mile 8:37. Elevation 53. Feels like 73. Average HR 130. Zone 1 14% Zone 2 59%.

Tuesday 25

It doesn't seem like I slept as good last night but Garmin Connect says I got more deep sleep.

All day Microsoft Ignite. To bed early.

Wednesday 26

Four Mile "Hot AF" Tempo

1 Up. 4-5 strides. Four mile tempo. Average pace 7:50. Best mile 7:45. Elevation 55. Feels like 77. Average HR 155. Zone 2 22% Zone 3 63%.

Microsoft Ignite, pool, and City Walk. Good times!

Thursday 27

Microsoft Ignite, pool, and City Walk. Recovery!

I just got an email from Peak to Creek saying I've been selected to run their marathon. Unfortunately it's in four weeks.

Friday 28

New idea! Treat every warm up and cool down as a mini workout. Hit weaknesses and areas of interest.

Easy Four

Average pace 8:44. Best mile 8:25. Elevation 65. Feels like 79. Average HR 141. Zone 2 60% Zone 3 19%.

Saturday 29

To my surprise I didn't lose weight on my trip, and I woke up with airplane cough.

Long Run

The cooler temps have me feeling strong. Ten miles. Average pace 8:53. Best mile 8:10. Elevation 260. Feels like 63. Average HR 148. Zone 2 71% Zone 3 28%.

Sunday 30

Plane cough has probably turned into a respiratory infection. 

NINE 17 - 23 (44.8)

Monday 17

Beginning week 3 of Las Vegas RnR Half training.

Warm up: drills, single leg step squats, LS, and lunges

Progression with Tempo

5 mile progression {9:28, 9:06, 8:54, 8:43, 8:39}. 2 mile tempo {7:33, 7:29}. Elevation 165. Average HR 153. Feels like 79. This was hard but not impossible. I broke down a little on my left side. It began with my calf and ended with my hip.

MR before bed. Well hydrated today.

Tuesday 18

Morning flow (recovery and pre-hab): Push ups, abs, clams, bird dog, plank, single leg bridge, eccentric calf, single leg step squat, mobility circuit, and MR.

Greenway Ride

14 easy miles. Average Speed 12.9. Elevation 436. Average HR 125. Feels like 93.

MR before bed.

Wednesday 19

Morning flow (recovery and pre-hab): Push ups, abs, clams, bird dog, plank, single leg bridge, eccentric calf, single leg step squat, mobility circuit, and MR.

Mile Repeats

1 up. 4 x 1 mile with 3 minute IR. {7:30, 7:35, 7:17, 7:27}. 1 down. Elevation 132. Average HR 157. Feels like 75 (this doesn't seem correct).

MR before bed.

Thursday 20

Morning flow (recovery and pre-hab): MR and ankle mobility.

Recovery day

Friday 21

Easy Run

4 miles. Average pace 8:58. Elevation 202. Average HR 145. Feels like 87. Zone 2 66%.

Saturday 22

Long Run with Roadkill

12 miles. Average pace 8:54. Best mile 8:28. Average HR 153. Elevation 507. Zone 2 46%. Zone 3 52%. Feels like 73. 

Gym Session
MR and core. Assisted pull ups and dips #100
Kettle bell thrusters with 25 pounds 3 sets of 5-6. Balance. Stretch: calf, hamstring, and hip flexor.

Sunday 23

Recovery and travel to Orlando.

NINE 10 - 16 (55.6)

Monday 10

LMLS. Single-leg step squats 10. Drills. 

A.M. Easy 6

6 miles. Average pace 8:52. Elevation 274. Average HR 143. Zone 2 80%. Feels like 73. 

Gym Session

Stretch and MR

Push ups, abs, clams, and mobility circuit

Pull ups, bench dips, Australian pull ups, and dips. 2 circuits

Tuesday 11

Stressful night. 

Afternoon “Spinning the Fatty” Ride

Trying to spin away a couple shitty days.

1521 miles YTD

Wednesday 12

I slept better but woke up with a sore lower back. I'm feeling a little better following some gentle stretching.

Tempo Intervals

1 up. Interval 1 (7:48.6, 7:48.4) Interval 2 (7:48.0, 7:46.2). Average HR 155. Elevation 91. Feels like 96.

Stretch and MR

Thursday 13

Stretching and shoulder strengthening with #10 dumbbell and tubing. 

Greenway Spinning

Feels like 99. This is my hottest ride yet.

Friday 14

Afternoon "Easy 4" Run

Average pace 9:04. Elevation 100. Feels like 93. Average HR 146. Zone 2 64%. Zone 3 30%.

Saturday 15

Warm up

Long Run

9 miles. Elevation 446. Feels like 72. Average HR 154. Zone 2 27% Zone 3 71%.

We did some pacing for Mark.

Gym Session
MR
Kettle bell:
Push up > clean > press flow with #30 (5, 4) x 2
Deadlift #70 3x5
Low row #100 3x5
Squats and bench dips (10, 12) x3
Stretch

Did some more MR before bed.

Sunday 16

I'm a little sore from yesterday. Rainy, lazy, only went outside for the hot tub kind of day. 

NINE 3 - 9 (41.4)

Monday 3

Today begins 10 weeks of half marathon training. 

Push ups, abs, and mobility circuit

Hank's Loop

LMLS. 6 miles with 4 x 20s pick-ups in the last mile. Average pace 8:54. Fastest mile 8:46. Elevation 178. Average HR 152. Feels like 72.

Tuesday 4

MTB Riding at North Boundary

We did a couple of sessions on Bolder. Road up Wisconsin, this was tough. Elevation 721. 

Wednesday 5

Housekeeping: myofascial release (MR) for calves, quads, and hamstrings

Trail Running @ SoKno

Our goal was to do the social run, but the distance didn't work out. We got in about an hour of running. Elevation 566. 

Single leg step squats 2x5

Thursday 6

Housekeeping: MR for calves, quads, and hamstrings

Riding from Storms

We got ready at the Community Center with the plan of riding down the turnpike. Unfortunately, the sky's were threatening to the west. Change of plans. Head east to the marina. Fortunately the storm never hit, but we had some serious head winds on our way back.

Friday 7

Push ups, abs, and mobility circuit

Easy Run

Single leg step squats 7. Leg swings. 4 miles. Average pace 8:45. Elevation 62. Average HR 139. Feels like 70.

Saturday 8

Push ups, abs, clams, and mobility circuit. MR for lower body. 

Morning Roadkill Run

Single leg step squats 8 and LS. 8 miles. Averager pace 8:58. Elevation 196. Average HR 146. Feels like 72.

Gym Session
Deadlift#75 5 #125 3x3
Clean with press #75 3x5
Legend pull down #90 3x10
Low row #85 3x5
Stretch: calves

Sunday 9

Recovery day

NINE 1 - 2 (58.7) Barley's Cycling Classic

Saturday 1

Barley's Cycling Classic

Justin and I put it out there with some "real" cyclist and we held our own. The final ride stats weren't what we had hoped (Average MPH 15.5). The elevation (2754) got the best of me. 

Sunday 2

Recovery day. Ice bilateral posterior knee. Myofascial release for calves, quads, and hamstrings.

August Stats

RUNNING - 76.2
RACES - Haw Ridge
CYCLING - 166.8
ALL ACTIVITIES - 246.5
STRENGTH SESSIONS - 5

EIGHT 27 - 31

Monday 27

Housekeeping: myofascial release for calves, hamstrings, and quads

After a weekend of poor eating choices I need a cleanse.

Evening Run

Push ups, abs, and mobility circuit. LMLS

4 miles. Average pace 8:55. Fastest mile 8:18. Elevation 171. Average HR 138. Feels like 97. 

Gym Session
Side plank 40s
Push ups, abs, and mobility circuit
Kettlebell: deadlift #70 3x7, Push up > clean > press flow with #25 (5, 3, 13) (2 each x 2), (2 each x 3).
Bench dips 10 pull ups 3, Australian pull ups 8 x 2 circuits

Tuesday 28

Housekeeping: myofascial release for calves, hamstrings, and quads. Hip flexor stretch

North Boundary Trails

Another hot and humid day. We're hoping the cover provides a little relief from the heat. 

3.67 miles. Average pace 10:54. Fastest mile 10:46. Elevation 409. Average HR 143. Feels like 97

I think we're both needing a break from the heat.

Wednesday 29

It wasn't a great sleep night. Non-planned recovery days are the best.

Thursday 30

Another recovery/taper day

Friday 31

And another recovery/taper day. Fifty miles tomorrow. Half marathon training starts Monday. 

EIGHT 20 - 26 (68.2)

Monday 20

I'm teleworking today, so my goal is to take move breaks throughout the day. 

Push ups, abs, and mobility circuit x 3

4 Miles Easy

Pre-run: Myofascial release hamstrings, calves, and hip flexor. Push ups, abs, and mobility circuit. Leg swings

It was hot and humid, but not the worst I've encountered this summer. Average pace 8:36. Fastest mile 8:21. Elevation 162. Average HR 153. Feels like 89. 

Gym Session
Strength: deadlift #75 5 #95 3 #105 3 #115 3, clean with press #75 3x5
Pull ups, dips, Australian pull ups, and bench dips
Stretch: hip flexor

Tuesday 21

I'm hoping to get in a ride today if the weather cooperates.

Exploring Haw Ridge

Lake Road > Middle > Roller Coaster > Fox (for a minute) > Doug's Outer > Lake Road. I misjudged or misread my weather app and got caught out in the rain. Had to shorten my ride.

Wednesday 22

Evening Run

Warm up: Push ups, abs, and mobility circuit. Hip and ankle mobility. Leg swings.
4 miles. Average pace 8:39. Fastest mile 8:20. Elevation 163. Average HR 148. Feels like 83.

Thursday 23

I had a cramp in my right calf last night. It's a little sore today.

Haw Ridge Up K Trail

Today's goal was run the loop. I took several breaks but I ran it all, even ran up K Trail. Average pace 11:14. Fastest mile 10:43. Elevation 545. Average HR 148. Feels like 81.

Friday 24

Marina to HWY 40

Our first 40 mile ride is in the books and I managed it much better than I thought. Average speed 16.2. 

Saturday 25

Push ups, abs, and mobility circuit

Run to the Market

LMLS. 8 miles. I felt better today than I thought I would. Average pace 8:43. Fastest mile 8:33.9. Elevation 315. Average HR 142. Feels like 70.

Sunday 26

Easy hiking at Ijams. 

EIGHT 13 - 19 (66.4)

Monday 13

Push ups, abs, and mobility circuit x 2

Gym Session
Warm up: side plank 40s
Body weight exercises: push ups, abs, and mobility circuit
Kettle bell: deadlift #70 3x6, Push up > clean > press flow with #20 3x5, Swings #35 3x6, Halos #20 3x10 > Kneeling to stand with over head press 3x3
Hip and ankle mobility

Easy Greenway Spin

Tuesday 14

Warm up: Push ups, abs, and mobility circuit. Squats, leg swings, and eccentric calf

Lunch Tempo Run

I didn't plan to run hard, it just happened. My legs felt great.

Post run: Push ups, abs, and mobility circuit. Hip and calf mobility

Wednesday 15

Riding with the Killer Beez

25 today felt better than the 25 we did 3 weeks ago. I am worried about the 50 miler I just signed up for, so we're planning a 40 miler next week. We'll see how that goes.

Thursday 16

Haw Ridge Exploring

Riding Soccer from the lot is NO fun. Also, the feels like temp was 99. YUCK!

Myofascial release for calves and quads.

Friday 17

Myofascial release for calves, quads, and hamstrings

Travel to Cade's Cove and camp set up.

2 Bears, 1 Creek Crossing, and a Turkey

Cade's Cove short loop. We saw 2 bears and a turkey and had to do a barefoot creek crossing. What a gorgeous run.

Saturday 18

Camping was fun but it was too hot to sleep very well. We're exploring ways to improve the camping experience. 

Cade's Cove Long Loop with Roadkill

My first double digit run since June 16. Over 2 months. There was some walking and whining but we pulled through. Hung out with Justin and Beshaw. 

Sunday 19

Recovery is the goal today.

Push ups, abs, and mobility circuit

EIGHT 6 - 12 (80.4) Haw Ridge

Monday 6

No housekeeping this morning. I didn't get enough sleep, probably 6 hours.

Haw Ridge KTC Course Preview

Another sweatfest, 86 degrees with a feels like temp of 93. Elevation gain was 863 feet. We did some power hiking but it's all good. Just what I needed. 

Post-run: Myofascial release and stretching

Tuesday 7

Housekeeping: Myofascial release calves and hamstrings. Ankle eversion, bridge, clams, and push ups

Easy Greenway Ride

22 miles of easy spinning

Wednesday 8

No housekeeping and not very good sleep. Pretty tired most of the day. 

WNR

4 easy miles

Post-run: Myofascial release for calves, hamstrings, and quads. Calf stretching.
Off to bed early.

Thursday 9

I was stiff and had a sore back this morning. Our attempt for riding after work was stormed out. ISSUES!

Friday 10

Yesterday turned into a recovery day. So, today turned into a road/trail double.

Cherokee

I only had an hour, so I did the best I could. 15.7 mph with 676 feet of gain. 

Gravel and Single Track

I did my second ride on the Stache with Justin. 1107 feet of gain. I'm going to feel this one. 

Saturday 11

It felt weird and awesome not to get up early for a run. 

Haw Ridge Trail Race

I didn't have the legs for a great effort, but I wasn't too disappointed. Started slow and picked off several runners. I would say I lost 2-3 minutes early on due to single file racing.

Sunday 12

My legs are trashed

Recovery Ride

Push up, abs, and mobility circuit x 3

EIGHT 1 - 5 (42.0)

Wednesday 1

Gym Session
Warm up: side plank 2x20s
Body weight exercises: push ups, bench dips, pull ups 2 circuits
Kettle bell: deadlift #70 3x6, swings #35 3x6, squats #35 3x6, halos #15 #20 3x10
Dumbbell: clean #25 1x6, snatch #25 1x5 #30 2x5, push press #25 1x6 #30 2x5
Hip and ankle mobility

Massage therapy then Pints and Poses with Heather at the Casual Pint

Thursday 2

Evening Run

Warm up: squats, lateral and forward lunge, leg swings, Drills (lateral shuffles, A-skip), single leg RDL

5 miles easy with some hills

Housekeeping: myofascial release (calves, hamstrings), Stretch (hamstrings, hip flexors, calves), bridge, clams, and push ups

Friday 3

Housekeeping: heel raises

Twisted Beech > Gheen > Dove > Fox

I might not ride here again. A lot of climbing for a little single track. 

Saturday 4

A great night's sleep. Where did that come from? Didn't wake up till 6:30. 

Mimosas with Mizuno

It was nice getting out of Oak Ridge for a long run. It wasn't too hot but 100% humidity left me a sweaty mess. I tired on a pair of Mizunos and didn't care for them. A little too much shoe for my taste. 

Sunday 5

Gym Session
Warm up: myofascial release hamstrings, calves, and hip flexor. Side plank 2x20s. Hip and ankle mobility. Push ups, dips, pull ups.
Strength: deadlift #95 #105 #115 3x5, press #75 3x5, squats #125 3x5, low row #85 3x5
Stretch: calf, hip flexor, and hamstring

July Stats

RUNNING - 62.4
RACES - Independence Day 5k, Almost Crazy 3k, Totally Crazy 8k
CYCLING - 151.1
ALL ACTIVITIES - 213.5
STRENGTH SESSIONS - 7

SEVEN 30 - 31

Monday 30

Housekeeping: side plank 2x20s, bridge, clams, and myofascial release for feet, calves, and hamstrings 

I didn't make great diet choices this weekend and had some GI distress as a result. Heard an interesting comment on Eat Race Win about athlete’s bodies getting use to burning x number of calories/day and what can happen on recovery days or days with less caloric expenditure. Basically they have symptoms like I had this weekend. I’m not saying that’s what I was dealing with, just saying it was interesting.

Balter Run

Light warm up. 3 miles very easy. 

Tuesday 31

The last day of July. Where has summer gone?

Housekeeping: lower body stretch, Turkish Get Up practice, push ups, side planks

A Little Single Track, A Little Gravel

Left work at 11:30 and got a ride in. It was a good effort and lots of fun. 

SEVEN 23 - 29 (71.4)

Monday 23

Housekeeping: Myofascial release for calf and hamstrings, side plank 2 x 20s

Evening Ride

20 miles on Cherokee Blvd. and no one passed me. It's the little things. Average speed 15.6

Tuesday 24

Housekeeping: side plank 2 x 20s. Myofascial release for calves, hamstrings, and feet

Evening Run

Warm up: squats, lateral lunges, LS, and drills

5 miles easy with 4 x 100m strides

Stretch

Wednesday 25

Housekeeping: side plank 2 x 20s, bridge, and clams. Myofascial release for calves, hamstrings, and feet

Riding with the Killer Bz

25 miles, average 16.1 mph. My legs are tired. Beer and taco after.

Thursday 26

I didn't go to bed early enough and I woke up at 3:30. I did go back to sleep and didn't wake up until after 7. It was too late for me to do my morning housekeeping.

Gym Session
Warm up: side plank 2x20s, push ups
Kettle bell: deadlift #70 3x5, swings #35 3x5, squats #35 3x5, clean #25 3x5, snatch #25 3x5, push press #25 #30 3x5, halos #15 #20 3x10 (I need some practice on Turkish get ups)
Stretch: calf, hamstring, and hip flexor

Friday 27

Loyston Point and Mill Creek Loops

Lots of fun was had today. We did the Loyston Loop almost 15 minutes faster than las time.

Saturday 28

It's the second night in a row I didn't sleep great. 

Long Run

I got through it, although I never felt good. It started with a little right foot discomfort and a bloated gut. The pace got better in the second half and felt a bit better. 65% of my time is zone 2.

Gym Session
Warm up: side plank 2x20s, hip and ankle mobility
Strength: deadlift #75 #95 3x5, push press #75 3x4, low row #75 3x8
Stretch/myofascial release : calf and hamstring

Sunday 29

I slept great, but still feeling below average. 

SEVEN 16 - 22 (35.2)

Monday 16

Gym Session
Warm up: squats, hip and ankle mobility, bridge, clams, hollow hold, plank, push ups, Australian pull ups, lunges
Strength: Press #65 3x8, squats #115 #135 #155 3x5, pull downs #100 3x6, decline press #135 3x4
Stretch: calf, hamstring, and hip flexor

Hot tub

Tuesday 17

Haw Ridge West Side

West Shore > Lake Road > Twister > Lake Road > Middle Road > Low Gap > Saddle > Soccer

4 miles of wet fun! 390 feet of gain.

I had a visual aura this evening. I'm not sure if it was the beginning of a migraine or I was in calorie deficit. I was starving and didn't get dinner ready until 7.

Wednesday 18

More sleep issues. I went to bed early and woke up at 11:30 burning up. I was so hot. It surprises me I didn't have an anxiety attack. After about 15 minutes I cooled down and went back to sleep. I woke up again at 3:30, but went back to sleep.

Housekeeping: side plank

Gym Session
Warm up: side plank 2x20s
Kettle bell: deadlift #70 3x5, swings #30 3x7, squats #30 3x5, snatch #20 #25 3x5, clean #30 1x5, Turkish get up #20 #15 2x2, push press #20 3x8, halos #15 #20 3x10 (I need some practice on cleans and Turkish get ups)
Stretch: calf, hamstring, and hip flexor

MTB North Boundary

Some fun in the DIRT! Then dinner and beers at the Crafter's Brew.

Thursday 19

Housekeeping: side plank 30s

Assault On Rogers Group East

15 miles with an attempt on a Rogers East Group Segment PR. By AG my 8:00 is number 2 on the list. Not too shabby.

Friday 20

Housekeeping: side plank 30s

Haw Ridge East Side

Hot and sweaty trail fun.

Saturday 21

Storms pushed the Roadkill run back an hour and the weather was awesome.

6 Miler with Roadkill

Some enjoy the pace injection we bring.

Gym Session
Warm up: squats, hip and ankle mobility, bridge, clams, hollow hold, side plank, push ups, Australian pull ups, lunges
Strength: deadlift #75 3x7, press #75 3x4, low row #70 3x8, bench press #115 3x5, Free Motion step up #20 2x10
Stretch: calf, hamstring, and hip flexor

Sunday 22

I had good intentions today, complete my housekeeping exercises, go for a road ride, all I managed was a soak in the hot tub. Let's call it a recovery day. 

SEVEN 9 - 15 (35.7) Totally Crazy 3k and 8k

Monday 9

Pre-run: Squats, lunge, plank, and push ups. Ankle eversion, bridge, and clams.

Road Speed Session

1.25 up with 4 x 100m strides. 2 sets of 300m {1:10.1, 1:09.4, 1:08.3, 1:10.9, 1:08.2, 1:09.0} with 100m IR. 1.5 down.

Tuesday 10

Travel from Myrtle Beach

Wednesday 11

I didn't sleep good last night, but I think I got enough rest. 

Lunch Run

Warm up: Squats, lunges, plank, push ups, bridges, clams, and leg swings

4 miles easy: Easy was pretty fast today. Average pace was 8:16. I ran in my Rides with no inserts. I had no issues with the run

Gym Session: Kettle bell squat to press, kettle bell overhead lunge, bent row, push ups, planks (2 circuits each)

Thursday 12

I feel like I'm getting sick. It's not cold season so what the fuck!

Lunch Run

Warm up: Hip and ankle ROM, squats, lunges, push ups, lateral shuffle, leg swings, and drills

3 miles easy: 8:11 average pace. Feeling pretty sharp. I'm shutting down after Saturday. I hope I'm able to race the 3k. I may bail on the 8k.

Friday 13

I'm not feeling quite as bad today, but I am sleepy.
Massage therapy: Focused on tight left achilles.

Knoxville City Cruisin

Saturday 14

I'm still not feeling good. 

Totally Crazy (Long Courses and Bad Timing)

Warm up: LM, squats, lunges. 10 minutes jog and strides 

Almost Crazy 3k: I was afraid this race would not be done correctly and unfortunately I was right. I wanting to break 13 for the first time. Mile one was 6:45.7. I was tired but hoped I could hang on. I lost some confidence running down Center Street. I not sure why this happens. I made a hard push for the finish but missed my goal by 2 or 3 seconds. The last mile was 6:56 pace making my race average 6:51.
The course was at least 100m long which would have would have saved me at least 20 seconds. A 6:51 pace for 3k would be a 12:46, I would have been very satisfied with that. The official times were BS too, mine was 10:41. So, if the course would have been measured correctly the times would have been junk.
I guess 29 years leads to complacency. 

Totally Crazy 8k: The 8k was long too. I liked back to 2015 and it was long then. Maybe they've never measured it correctly. An 8k should never be over 5 miles.
All in all, despite feeling pretty crappy I put out a couple of good efforts. Let the recovery begin.

Sunday 15

Recovery day. 

SEVEN 2 - 8 (52.9) Independence Day 5k

Monday 2

Pre-run: Squats, lunge, plank, and push ups. Ankle eversion, bridge, and clams.

Easy 3 Miles

Test run wearing the Fastwitch. No issues. Found a shaded area to run which went much better than Saturday's long run. I hope I'm race ready.

Tuesday 3

Pre-run: Squats, lunges, plank, and push ups. 

Shake Out

2 miles with 4 x 20s strides. Today felt good. I'm as ready as I can be.

Wednesday 4

Pre-race: Ankle eversion, bridge, and clams. Squats, lunges, and single leg DL. Up 10 minutes and strides

Independence Day 5k

Race report: I finished 2nd n my age group and 18th overall. My splits were 6:51.9, 6:55.6 and 7:06.2 for a 21:32. This is the fastest 5k I have run since turning 50.  

Shoe review: The Saucony Fastwitch 8 is the maybe the best Fastwitch ever. It's light, cushioned, and responsive. The only issue I could mention is the tongue, which can fold while putting the shoe on.

Thursday 5

Rest day

Friday 6

Ocean Blvd Cycling

Saturday 7

Pre-run: Squats, lunge, plank, and push ups. Ankle eversion, bridge, and clams.

Not So Long Run

Sunday 8

North Myrtle Cycling Loop

SEVEN 1 (35.1)

Sunday 1

Cross training only day.

Gym Session
Warm up: ankle eversion, bridge, and clams.
3 circuits of: goblet squat #25 reps 8, lunge #15 reps 5, push ups reps 10, plank 30s, rows #25 reps 10, and single leg DL reps 5.

June Stats

RUNNING - 106.7
RACES - None
CYCLING - 119.6
ALL ACTIVITIES - 226.3
STRENGTH SESSIONS - 7

SIX 25 - 30

Monday 25

Up early to take Pat to the airport, feeling pretty good. This week is a bit of a reduced load week leading up to what might be my last 2 races of the summer.

Track Session

Warm up: Stick mobility, squats, lunges, LS, single-leg RDL. 1 up. Drills and strides
Workout: 2 sets of 3 by 300m {1:14.5, 1:13.7, 1:13.1, 1:13.6, 1:13.6, 1:11.2}Cool down: 1 down, Stick, and stretch

P.M.

Foot roll and a good stretch

Tuesday 26

A.M.

Foot roll, ankle eversion, bridge, clams, and foam roll upper back mobility
Today is a well deserved recovery day, only the third one this month.

Wednesday 27

A.M.

Foot roll, ankle eversion, bridge, clams, and foam roll

Easy Morning Run

Warm up: squats lunges, LS, single-leg RDL
Easy run: 5 miles with an average pace of 8:44
Stretch

Yoga with Heather
It's been a while since my last practice. This was fun and it left hips feeling more mobile. I modified the practice to avoid over doing the forward flexion.

Thursday 28

No running this morning, storms.

Friday 29

Turnpike Spinning

20 miles from Turtle Park. Average speed 18.4. I had a little pain behind my left knee that did not persist after the ride.

Massage Therapy
Focus on thoracic, left knee, and elbow. The spots behind my knees are still very painful to deep tissue work.

Travel to Myrtle Beach. This trip was possibly top 3 of the worse trips ever to MB. I was on the rode for 8 hours and 40 minutes. I had over an hour and a half of delays.

Saturday 30

Warm up: goblet squat #25 reps 8, lunge #15 reps 5, push ups reps 10, plank 30s, rows #25 reps 10, and single leg DL reps 5.

6 Miles with a Bonk

The heat is oppressive. I didn't fuel appropriately. Missed my turn and finish my 6 about a mile away from the hotel. Ran out of water. Otherwise, it was an awesome run.

SIX 18 - 24 (74.2)

Monday 18

Track Workout

95.0° Feels like 100.0° 42% humidity

1 up. Drills, strides, and stretch. 4 sets of 2 400m. 1 minute jog IR between reps. 400m jog between sets. 1 down. {1:39.7, 1:47.8, 1:42.5, 1:40.7, 1:40.6, 1:41.1, 1:36.8, 1:33.4}

Stretch and Stick

Tuesday 19

Gym Session
Warm up: push ups, plank, Australian pull ups, foam roll, hip mobility, single leg bridge, and clams
Press 65 75 85 3x5
Squats 115 135 155 3x5
Kettle Bell Deadlift 70 3x5
Bench Press 125 2x5
Stretch

Easy Ride

Greenway > Warehouse > Greenway > Union Valley

Wednesday 20

Woke up tired. 

Hank's Loop

LMLS. 6 miles easy. Very tired legs. Went out slow. Tried to keep BG pace for the last 3 miles. Good stretch and Stick mobility. 

Thursday 21

Recovery

Foam rolling and stretch

Tempo

Stick mobility, squats, lunges, LS, eccentric calf, and single leg RDL. 1.25 up, drills and 3 x 100m strides. 2 miles at 8:08, 1 miles at 7:42. 1.25 down. Hot and sweaty.

Only ONE more workout till Myrtle Beach.

Friday 22

Lost Chromosome > Whaley > West Perimeter

Saturday 23

Long Run

10 miles with miles 4, 5, and 6 under BQ goal pace. Felt goo even with the high humidity (Feels like 72.0°, 3 mph wind, 94% humidity). 

Gym Session
Foam roll
Press 65, 85, 90, 3x5
Squats 115, 135, 165, 3x5 (a little heavy post long run)
Bench Press 115, 120, 125, 3x5
Kettle Bell Deadlift 70, 3x5
Pull down 100, 3x5
Stretch

I have a shot at having my highest mileage (running and cycling) month ever and should go over 100 for both activities.

Sunday 24

Recovery and Rehab

Foam roll. Ankle and hip strengthening. 

Cherokee Blvd Riding

This was my biggest week yet. 

SIX 11 - 17 (40.4)

Monday 11

Another ok'ish night sleeping. 

Track Session

6 x 800m {3:28.1, 3:28.1, 3:25.4, 3:23.7, 3:23.7, 3:24.1, 3:29.2}

Recovery
Mobility and stretching

Tuesday 12

Recovery

Mobility and flexibility 

Gym Session
Warm up: foam roll, hip mobility, single leg bridge, and clams
4 sets of 5 for each
Press #65 #75
Squats #115 #135 #145 #155
Life Fitness Lat Pulldown #85 #100 #110
Stretch

Wednesday 13

I slept much better. Up early feeling good. 

Morning Run

LMLS, drills, and active stretch. 7 miles easy. Average pace 8:48 pace. Elevation gain per Strava 226 feet. Stretch

Gym Session

Hip mobility and stretch. Push ups, single leg bridge, clams, and side lying hip abduction

Thursday 14

Damn, today's threshold workout was no joke. 

3 Mile Threshold 10 x 100m

LMLS and the Stick. 1 up. Drills and strides. 3 miles average pace 7:34. 10 x 100m average pace 6:40. Stretch and the Stick.

Recovery

Hot tub and foam roll

Friday 15

My weight was 163.4 today. This is the lowest I've been in years. The cleanse, which is just removing sweets from my diet, is working. Or, I'm dehydrated AF.

Gym Session
Warm up: foam roll, hip mobility, single leg bridge, and clams
Deadlift #135 3x3
Bench Press #115 3x5
Squats #135 3x5
Stretch

Massage therapy

MTB Gheen > Twisted Beech > Dove

This was a good loop especially Dove. 

Saturday 16

Long Run

Good warm up. 12 miles at 8:56 pace. The last 2 miles were ~8:30. 

Travel to Tazewell, 

Sunday 17

Travel home from Tazewell, I didn't make good food choices this weekend.

SIX 4 - 10 (58.7)

Monday 4

Morning FlowFoot Rx

Evening Run

LMLS and drills. 5 miles with 5 x 150m strides. Good workout, no issues

Tuesday 5

Gym Session
Warm up: hip mobility, single leg bridge, push ups, clams, hollow hold, and balance
3 sets of 5 for each
Nautilus deadlift #90
Press #65 #75
Squats #95 #115 #135
Bench #115
Lat pulldown #100
Stretch

Evening Ride

I had to work late and missed riding with Justin. I came home, had dinner, then went to Cherokee Blvd. It was a nice evening for a ride. I put in an hour with 626 feet of gain.

Wednesday 6

Tired legs day and I'm still having some sleeping issues.

Global Running Day

6 miles with 4 x 100m strides. This was a hot tired legs run. I had a niggle in left knee but it resolved itself. In an attempt to stave off dehydration issues, I pick up some Nunn to add to my post run water. Not great tasting, hopeful it will keep the muscle cramps away.

Recovery
Hot tub. Foot Rx. Foam roll and Stick. Stretching and mobility.

Thursday 7

I slept like a champ, but I'm still tired.

Recovery
Foot Rx.

Evening Run

LMLS. Five miles with 213 feet of gain.

Recovery
Hot tub. Foot Rx. Mobility and stretch

Friday 8

I didn't sleep great and I had a cramp in my left calf.

MTB Big Oak > Sink Hole > Bolder

Fun ride then beers.

Saturday 9

I didn't sleep great, woke up after about an hour and half of sleep.

Roadkill Running

AWU. 10 miles from Haw Ridge to Manhattan. The last 4 miles were at marathon pace.

Gym Session
Warm up: foam roll, hip mobility, single leg bridge, and clams
4 sets of 5 for each
Nautilus Compound Row #155
Incline Press #95
Squats #115 #135 #145
Stretch

Recovery
Naps and hot tub

Sunday 10

I slept better.

Third Creek Greenway Ride

SIX 1 - 3 (34.5) Brave's Country 5k

Friday 1

Massage therapy

Pre-Race Day Shake Out

LMLS. 2 miles with 4 x 20s strides. Still having a slight niggle in my right foot.

Greenway/Road Ride

Travel to Atlanta

Saturday 2

We had a late night, the fire alarm went off in the hotel and we had to get up and go outside. The fire department showed up and after about 30 minutes we were let back in. Sleep was good considering it was a hotel and pre-race night. Up at 5:30, feeling good and ready to go.

Brave's Country 5k

It was pretty humid, but the temps were not too bad. I felt good about my warm and my fitness and hoped for a good finish time. Finishing time went out the window when I discovered the course was one climb after another. Finished 3rd in my age group and 110 over all. I was satisfied. I want more. 

Sunday 3

Travel home from Atlanta. Determined today was to be a recovery day.

May Stats

RUNNING - 101.8
RACES - Expo 10k
CYCLING - 63.5
ALL ACTIVITIES - 165.3
STRENGTH SESSIONS - 7

FIVE 28 - 31

Monday 28

Oak Ridge Run

LMLS. I was experiencing tired legs today. Run by feel. Expecting 9:00 - 9:15 pace. Actual 8:55.

Tuesday 29

Gym Session
Warm up: Push ups, clams, hollow hold, and hip mobility
3 sets of 5 for each
Step through deadlift #90, Squats #95 #115, Press #65, Bench #115, Lever Edge lay pulldown #45
Hip and back mobility and balance

Wednesday 30

Morning Flow

Hip and back mobility. Push ups, hollow hold, and clams. #10 dumbbell curls, lateral and front lift, and tricep extensions.

Out N Back From Mi Casa

Hip and back mobility. Push ups, hollow hold, and clams. 4.5 miles at 8:36 pace. Maybe it was the heat. Maybe it was the pace. Maybe it was both. This was a tough one. 

Thursday 31

Mikky Ekko and Fitz and the Tantrums concert last night was amazing! Calf cramp and lack of sleep not so much.

Evening Run

LMLS. I was felling the need for  little speed. So, 200m at or around 5k pace at the beginning of miles 2, 3, 4, and 5. I noticed a little niggle in my right foot. Stretch

FIVE 21 - 27 (29.6) Expo 10k

Monday 21

I woke up with some GI issues. Ran anyway. 

Beach Run

No LMLS, but I did work on mobility prior to running. 4 miles with the first 2 with the wind (8:43, 8:27, 8:48, and 8:23).

Tuesday 22

Working on hip mobility in the floor, getting up and down and hip 90/90

Beach 200's

6 x 200m

Gym Session
Goblet squat/Dumbbell deadlift #25 #30 reps 5
Dumbbell overhead lunge #15 reps 3
Bench plank row #15 reps 8, shoulder tap reps 8, alternate arm and leg lift reps 6, push ups reps 5

Wednesday 23

Recovery/beach day

Hip mobility on the floor with push ups and sit ups

Thursday 24

Hip and lower back mobility

Beach Run

LMLS. 6 hot miles 8:45 pace

Friday 25

Travel from Florida

Saturday 26

Pre-race; hip mobility, push ups, hollow hold, and clams

Expo 10k

Feels like 73.0°, 4 mph WSW wind, 83% humidity

This was a tough one for me. An out-n-back that was downhill out and uphill back. 

Splits: 7:23, 7:26, 7:35, 7:36, 7:50, 8:12

Sunday 27

Dyllis Orchard Rd > West Ridge Rd > Twisted Beech

I forgot my helmet. Nice ride though. Lots of climbing. A little single track.

FIVE 14 - 20 (33.5)

Monday 14

Pre-vacation work week has officially begun. The struggle is real.

Gym Session (D1 more pull-ups)
C2 5:03 1k
Pull-ups 3 2 2 2 1
Free Motion Pull downs #90 8 reps
Plank 15s
Quad/hip flexor, adductor, and calf stretch

Track Session

LMLS. 1.25 up. Drills and strides. 12 x 200m (44.8, 45.2, 44.9, 44.9, 44.9, 44.8, 45.1, 44.1, 44.7, 44.4, 44.4, 42.5). 1 down.

Tuesday 15

Morning Flow

Foam roll and stretch.

Recovery day and Avenger's 

Wednesday 16

Morning Flow

Clams and single leg bridge 2 sets each

WNR Dropped at 4.5

LMLS. This run was better than last week. I made it 4.5 miles, then did rest .5 run, rest. Repeat.

Thursday 17

Hot and Hard 

LMLS. 7 miles. This one was hard from the beginning and didn't get any better.

Friday 18

Haw Ridge MTB

I stayed off the more challenging trails and had a more enjoyable time. It must have been animal day. First, I stopped to take a break at the stop of a hill and noticed I was sitting on a snake. The snake wasn't happy about that. Later, I had to break hard when a deer ran in front of me. 

I did fall over and scraped by left hand. 

Travel to Florida. 

Saturday 19

Moving day from the Courtyard in Lake Mary to Ocean Walk in Daytona. Welp, it's raining and it looks like it might rain all week. It seems to rain most if the time we've been in Florida.

Dinner at Hull's was the best. 

Sunday 20

Rainy Beach Run

LMLS. My longest beach run ever. Stretch

Gym Session
Paramount Seated Row #50 #60 #70
Paramount Pec Fly #50 #60 #70
Pull ups 5, 3, 2, 2,
Dumbbell press #50 5 reps

FIVE 7 - 13 (50.9)

Monday 7

Recovery mode. I'm feeling a little better. I hope to ride tomorrow.

Tuesday 8

My sleep was interrupted but I feel like my clod/allergies symptoms are improving.

Gym Session
Warm up: C2 1k 5:00
Kettle bell overhead squat #20 5-6 reps
Snatch press #65 5 reps
Low pulley row 1-arm #40 6 reps
Leg curl #30 7 reps
Dumbbell press 1-arm #40 6 reps
Stretch {calves, hip flexors, hamstrings, gluteals, adductors}

Evening Ride

I was a bit surprised at how I felt today. I got a PR on Rogers Group East 9:00. The rest of the ride was easy spinning.

Wednesday 9

Dropped at 4.3

LMLS. I read often about runners joining a new group or club and continually being dropped. Eventually they can keep up. My goal was to hang with the lead group as long as I could. I held on for 4.3 miles. I was proud of this effort since I have been sick for several days. 

Thursday 10

Morning Flow
Lower body roll out

I'm feeling pretty yucky today, cut out of work at noon and opted to telework the remainder of the day.

Haw Ridge Drudgery

LMLS. I ran the Long Loop with the intend of it being an easy run. Lesson learned: There are no easy Haw Ridge trail runs.

Friday 11

I'm still tired from Wednesday and Thursday's runs. 

Concord: West and Main Loop

The West loop was tight, and root filled. My next trip out I plan to explore the East side more.

Saturday 12

Long Run with Roadkill

I wasn't feeling too good to start but after injecting some pace in around mile I started feeling better. The heat was a bit of an issue for the last couple miles.

Gym Session
Hammer Iso-lateral shoulder press #70 7 reps
Calf stretch
Hammer Iso-lateral front lay pulldown #90 7 reps
Quad stretch
Hammer Iso-lateral bench press #90 7 reps
Hamstring stretch
Kettlebell goblet squat / deadlift #35 10 reps
Glute and adductor stretch

Sunday 13

Mother's Day Ride

FIVE 1 - 6 (40.8)

Tuesday 1

I was dreaming about being face down in water, almost like I was snorkeling when something swam or moved over me. I got the sense I was stuck or trapped and woke startled. I was confused at first about the time thinking it was almost time to get up. Then I realized it was only 11:00 and I had been asleep less than an hour. Upon waking I felt the anxiety building and I couldn’t stop it. I ended up calling Pat because it seems to help to have someone to talk to.

This episode lasted nearly 30 minutes and it wasn’t too severe. This being said, it is still troubling. I don’t understand how this keeps happening or how to deal with it once it starts. Even though I know what’s going on, it controls me. I hate this.

Haw Ridge First Ride

My goal was to ride the Outer Loop. I didn't make it. I never fell over, but nearly did twice. I look like I've been in a cat fight. Scratches on both legs and my right arm. I am not ready for Haw Ridge.

Wednesday 2

I'm either having an allergy attack or I'm getting a sinus infection. Either would suck.

Gym Session 
Warm up: 2 circuits of plank, bridge, clams,
High pull #95 reps 3
Kettle bell 1-arm press to squat #20 reps 5
Dead lift #90 reps 5
Epic Leg press single leg #100 reps 7
Incline Bench #115 reps 4
Stretch {hamstrings, hip flexors, calf, glutes, and adductors}

Melton Lake Greenway from Haw Ridge Lot

LMLS and drills. 6 miles. The run was good, but I had some GI issues. 

Stretch {calf and quads}

Thursday 3

I had a rough night's sleep and my symptoms persist.

Melton Lake Greenway from Haw Ridge Lot #2

LMLS and drills. 6 miles. Everything felt better today. The temps are rising. 86 degrees today. I'm still having some allergy issues, but running makes me feel better. 

Stretch {calf and hip flexors}

Friday 4

Massage therapy and hot tub. 

Evening Ride

Haw Ridge lot to Fairbanks. 

I'm afraid what I thought were allergies is actually a cold. I'm feeling pretty shitty. 

Saturday 5

Down an out with a spring cold.

Sunday 6

Same

  

April Stats

RUNNING - 106.8
RACES - Ville 2 Ville, Dogwood Classic
CYCLING - 48.9
ALL ACTIVITIES - 155.7
VOLLEYBALL - 0 (Games YTD 43)
STRENGTH SESSIONS - 3