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.