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