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.