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.