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%.