2019

Running

A year on the run! 

• Over 1300 miles (most ever in a year)
• 9 races finished
• 6 time All-American 5k x 2, 10k, 10 miles, half marathon, and marathon
• 5 top-5 Age Group finishes
• Marathon PR and BQ
• 2nd fastest half marathon
• 4th fastest mile
• 2 DNFs, both were right calf strains

Cycling

• Over 1700 miles
• 5 organized rides (Butterflies for Hope, Tour de Rocky Top, Dancing Bear Bike Bash, Barley's Cycling Classic, White Squirrel Classic)
• Completed first metric century
• Bought a greenway bike and loved it

DECEMBER STATS

RUNNING - 126.7
RUN ELEVATION - 5472
RACES - St. Judes Memphis Half Marathon
CYCLING - 76.1
ALL ACTIVITIES - 202.8
STRENGTH SESSIONS - 7

TWELVE 30 - 31

Monday 30

Resting HR 57. Weight 176. Sleep 7h 40m. Deep 1h 32m. Light 6h 8m. Awake 3m.

Intervals

Relative effort 26. 5 x 5 minutes Zone 4 (7:35, 7:26, 7:38, 7:44, 7:37). 5.72 mi. Time 50:03. Avg Pace 8:45 min/mi. Elev Gain 70 ft. Avg HR 149 bpm.

Gym session

Circuit 1: BOSU balance, plank, Swiss knee tuck and push up, side plank, TRX single leg squat
Circuit 2: leg press, calf press, dumbbell deadlift
Hydro massage

Balter Recovery Run

This was Lauren's last night as KTC Social Director. Relative effort 8. 2.99 mi. Time 31:57. Avg Pace 10:42 min/mi. Elev Gain 229 ft. Avg HR 138 bpm.

Tuesday 31 New Year's Eve

Resting HR 68. Weight 174.6. Sleep 7h 5m. Deep 2h 54m. Light 4h 11m. Awake 6m.

Gym session 47 minutes
Elliptical 5 minutes
Circuit 1: Dumbbell bench press, shoulder press, row. Core
Circuit 2: chest press, lat pulldown, rear delt. Core
Circuit 3: low pulley row, lateral raise, cable fly. Core

TWELVE 23 - 29 (52.1)

Monday 23

Resting HR 59. Sleep 8h 53m. Deep 2h 32m. Light 6h 21m. Awake 3m.

Intervals

Relative effort 26. 3 x 10 minutes in Zone 3. 6.20 mi. Time 54:00. Avg Pace 8:43 min/mi. Elev Gain 89 ft. Avg HR 149 bpm.

Balter Lights Run

Relative effort 5. 2.05 mi. Time 24:05. Avg Pace 11:46 min/mi. Elev Gain 119 ft. Avg HR 129 bpm.

Tuesday 24

Resting HR 62. Weight 173.2. Sleep 8h 26m. Deep 2h 20m. Light 6h 6m. Awake --.

Gym session 30 minutes
Elliptical 5 minutes
Circuit 1: BOSU balance, Swiss ball knee tuck & dead bug, TRX single leg squat, KB swing, goblet squat, & press
Circuit 2: calf press, triceps press, Hammer chest press & row
Hydro massage

Wednesday 25

Tempo

Relative effort 27. Zone 3 70%. 8.01 mi. Time 1:10:26. Avg Pace 8:48 min/mi. Elev Gain 155 ft. Avg HR 147 bpm.

Thursday 26

Resting HR 64. Weight 173.8. Sleep 8h 26m. Deep 2h 15m. Light 6h 11m. Awake 8m.

Rest day.

Friday 27

Resting HR 62. Weight 174.4. Sleep 8h 25m. Deep 4h 14m. Light 4h 11m. Awake 4m.

Morning Hill Repeats

Relative effort 16. 5.00 mi. Time 46:25. Avg Pace 9:17 min/mi. Elev Gain 4 ft. Avg HR 143 bpm.

Evening Greenway Ride

Relative effort 7. 11.32 mi. Time 56:22. Avg Speed 12.0 mph. Elev Gain 262 ft. Avg HR 105 bpm.

Saturday 28

Resting HR 71. Weight 174.6. Sleep 8h 25m. Deep 1h 47m. Light 6h 38m. Awake --.

Morning Long Run

Relative effort 33. 14.00 mi. Time 2:16:00. Avg Pace 9:43 min/mi. Elev Gain 542 ft. Avg HR 139 bpm.

Sunday 29

Resting HR 61. Weight 174.6. Sleep 8h 4m. Deep 2h 37m. Light 5h 27m. Awake 2m. I haven't felt really good all day, with a low grade headache.

Rainy Greenway Ride

5.53 mi. Time 38:26. Avg Speed 8.6 mph. Elev Gain 145 ft. Calories C.

TWELVE 16 - 22 (55.7)

Monday 16

Resting HR 61. Weight 173. Sleep 5h 21m. Deep 2h 13m. Light 3h 8m. Awake 5m.

Balter Run

Relative effort . 4.74 mi. Time 45:14. Avg Pace 9:33 min/mi. Elev Gain 187 ft. Avg HR 146 bpm. 

Tuesday 17

Resting HR 65. Weight 172.4. Sleep 7h 33m. Deep 2h 52m. Light 4h 41m. Awake 2m.

I wanted to hit the gym today but I was too busy with work. Thankfully it is no-plan plan. 

Wednesday 18

Resting HR 63. Weight 174. Sleep 7h 44m. Deep 2h 6m. Light 5h 38m. Awake --. Sleeping has not been great for the past few nights. I really need to go to bed early tonight.

Rita's Loop

Relative effort 18. 20 minutes Z2. 20 minutes Z3. 20 minutes Z2. 6.63 mi. Time 1:00:01. Avg Pace 9:03 min/mi. Elev Gain 179 ft. Avg HR 144 bpm.

Thursday 19

Resting HR 61. Weight 173.2. Sleep 8h 1m. Deep 3h 16m. Light 4h 45m. Awake 7m.

Zwift - London

Relative effort 12. 17.20 mi. Time 1:00:17. Avg Speed 17.1 mph. Elev Gain 433 ft. Avg HR 127 bpm.

Friday 20

Resting HR 67. Sleep 9h 3m. Deep 2h 12m. Light 6h 51m. Awake 2m.

Hill Repeats

Relative effort 12. 4.57 mi. Time 40:01. Avg Pace 8:45 min/mi. Elev Gain 10 ft. Avg HR 142 bpm. I felt great today.

Recovery Run

Relative effort 7. 3.05 mi. Time 30:02. Avg Pace 9:51 min/mi. Elev Gain 39 ft. Avg HR 137 bpm.

Saturday 21

Resting HR 63. Sleep 8h 16m. Deep 2h 51m. Light 5h 25m. Awake 2m.

Long Run

Relative effort 26. 11.60 mi. Time 1:50:57. Avg Pace 9:34 min/mi. Elev Gain 404 ft. Avg HR 138 bpm.

Sunday 22

Resting HR 72. I drank too much or ate too little. Weight 174.8. Sleep 7h 27m. Deep 2h 0m. Light 5h 27m. Awake 3m.

Greenie Ride

Relative effort 7. 7.87 mi. Time 40:26. Avg Speed 11.7 mph. Elev Gain 426 ft. Avg HR 119 bpm.

TWELVE 9 - 15 (54.1)

Monday 9

Resting HR 62. Sleep 7h 58m. Deep 2h 47m. Light 5h 11m. Awake 14m.

Travel home from Memphis.

Tuesday 10

Resting HR 64. Weight 175.4. Sleep 7h 53m. Deep 2h 24m. Light 5h 29m. Awake 12m.

Gym session

Circuit 1: Elliptical 5 minutes. KB single leg deadlift, press, row, halos. Core: plank, clams.
Circuit 2: Bike 5 minutes. Rear delt, chest press, lat pulldown, mobility, Hydro massage

Wednesday 11

Resting HR 60. Weight 174.8. Sleep 8h 23m. Deep 3h 1m. Light 5h 22m. Awake 9m.

WNR

Relative effort 13. 5.54 mi. Time 55:17. Avg Pace 9:59 min/mi. Elev Gain 267 ft. Avg HR 139 bpm.

Thursday 12

Resting HR 64. Weight 174.2. Sleep 8h 16m. Deep 2h 32m. Light 5h 44m. Awake 11m.

Gym session
Circuit 1: Elliptical 5 minutes. Leg press, calf extension, triceps press
Circuit 2: Bike 5 minutes. Dumbbell incline press, goblet squat, pull down
Circuit 3: plank and back extension, Hydro massage

Zwift -London

Relative effort 8. 13.07 mi. Time 49:18. Avg Speed 15.9 mph. Elev Gain 217 ft. Avg HR 115 bpm.

Friday 13

Resting HR 63. Weight 173.0. Sleep 7h 58m. Deep 2h 1m. Light 5h 57m. Awake --.

Hill Repeats

Relative effort 15. 4.33 mi. Time 40:01. Avg Pace 9:15 min/mi. Elev Gain --. Avg HR 143 bpm.

Saturday 14

Resting HR 69. Weight TOO much. Sleep 7h 13m. Deep 2h 14m. Light 4h 59m. Awake 5m.

CHKM Long Run

Relative effort 23. 10.00 mi. Time 1:34:53. Avg Pace 9:29 min/mi. Elev Gain 371 ft. Avg HR 140 bpm.

Tour de Lights

Sunday 15

Resting HR 65. Weight 175.0. Sleep 9h 37m. Deep 2h 47m. Light 6h 50m. Awake 3m.

Rolling on the Fatty

Relative effort 18. 15.18 mi. Time 1:43:09. Avg Speed 8.8 mph. Elev Gain 904 ft. Avg HR 120 bpm.

Gym session
Circuit 1: BOSU balance, Swiss ball leg curl and knee tuck, TRX single leg squat and row, push ups. Down dog, deep squat, and lunge
Circuit 2: leg press, knee extension, leg curl
Circuit 3: pec dec, chest press, pull down, row
Circuit 4: lateral raise, shoulder press, standing calf. Calf stretch

TWELVE 2 - 8 (32.3) St Judes Memphis HM

Monday 2

Resting HR 63. Weight 172.0, Sleep 7h 43m. Deep 2h 32m. Light 5h 11m. Awake 8m.

Pre-hab: strength and mobility
Pre-run: drills, leg swings, toe walk, and calf stretch

Intervals

Relative effort 27. 4 x 5 minutes (7:35, 7:25, 7:19, 7:19) 5.03 mi. Time 44:02. Avg Pace 8:45 min/mi. Elev Gain 38 ft. Avg HR 152 bpm.
Post-run: Stretch

Yoga 15 minutes

Tuesday 3

Resting HR 66. Weight 171.6. Sleep 8h 23m. Deep 2h 42m. Light 5h 41m. Awake --.

Pre-hab: BW calf press and calf stretch

Recovery Run

Relative effort 9. 3.19 mi. Time 30:03. Avg Pace 9:25 min/mi. Elev Gain 3 ft. Avg HR 142 bpm.

Wednesday 4

Resting HR 68. Sleep 8h 13m. Deep 1h 6m. Light 7h 7m. Awake 13m.

WNR with Strides

Relative effort 11. 4.67 mi. Time 44:48. Avg Pace 9:36 min/mi. Elev Gain 210 ft. Avg HR 140 bpm. 

Thursday 5

Resting HR 59. Weight 171.6. Sleep 8h 50m. Deep 2h 42m. Light 6h 8m. Awake 8m.

Travel to Memphis

Friday 6

Resting HR 61. Sleep 8h 55m. Deep 2h 36m. Light 6h 19m. Awake 4m.

Memphis Shakeout

Relative effort 5. 2.19 mi. Time 20:01. Avg Pace 9:08 min/mi. Elev Gain 17 ft. Avg HR 144 bpm. 

Saturday 7

Resting HR 65. Sleep 7h 57m. Deep 3h 2m. Light 4h 55m. Awake 3m.

St. Jude Memphis Half Marathon

Relative effort 117. 1:43.17. Age group 11. Overall 358. This was a fun race, the part through the hospital was the most emotional I've ever felt during a road race or any other race for that matter.   

Sunday 8

Resting HR 64. Sleep 9h 24m. Deep 2h 39m. Light 6h 45m. Awake 16m.

Recovery day in Memphis

TWELVE 1 (38.1)

Sunday 1

Resting HR 63. Sleep 7h 37m. Deep 2h 17m. Light 5h 20m. Awake --. 

Rest day.

NOVEMBER STATS

RUNNING - 157.9
RUN ELEVATION - 6228
RACES - KTC Turkey Trot
CYCLING - 58.2
ALL ACTIVITIES - 216.2
STRENGTH SESSIONS - 6

ELEVEN 25 - 30 KTC Turkey Trot

Monday 25

Resting HR 62. Sleep 6h 37m. Deep 2h 25m. Light 4h 12m. Awake 5m.
Pre-hab: mobility and strength
Pre-run: drills, lunges, leg swings, and stretches

Steady State Run

Relative effort 26, adjusted HR zones causing lower numbers or I'm getting fit. 10 minutes easy. 40 minutes steady, 8:11 pace. 10 minutes easy. 7.00 mi. Time 1:00:04. Avg Pace 8:34 min/mi. Elev Gain 151 ft. Avg HR 151 bpm. 

Recovery Run

Relative effort 9. 4.03 mi. Time 40:05. Avg Pace 9:57 min/mi. Elev Gain 3 ft. Avg HR 136 bpm.

Tuesday 26 Justin's Birthday (30)

Resting HR 68. Weight 173.2. Sleep 8h 30m. Deep 2h 36m. Light 5h 54m. Awake 7m.

Recovery Run

Relative effort 6. 3.17 mi. Time 30:03. Avg Pace 9:28 min/mi. Elev Gain 80 ft. Avg HR 136 bpm. 

Wednesday 27

Resting HR 66. Weight 173.4. Sleep 7h 54m. Deep 2h 25m. Light 5h 29m. Awake 15m.

Recovery Run with Strides

Relative effort 10. 4.70 mi. Time 45:02. Avg Pace 9:34 min/mi. Elev Gain 50 ft. Avg HR 139 bpm.

Thursday 28

Resting HR 58. Weight 172.0. Sleep 8h 38m. Deep 2h 21m. Light 6h 17m. Awake 15m.

KTC Turkey Trot

Relative effort 26. 3.10 mi. Time 22:32. Avg Pace 7:16 min/mi. Elev Gain 246 ft. Avg HR 163 bpm.

Friday 29

Resting HR 63. Weight . Sleep 6h 33m. Deep 1h 58m. Light 4h 35m. Awake 5m.

Easy Run

Relative effort 7. 3.32 mi. Time 30:03. Avg Pace 9:03 min/mi. Elev Gain 58 ft. Avg HR 139 bpm. 

Saturday 30

Resting HR 61. Weight 170.2. Sleep 7h 57m. Deep 3h 17m. Light 4h 40m. Awake 7m. 

Long Run

Relative effort 25. 10.06 mi. Time 1:31:34. Avg Pace 9:06 min/mi. Elev Gain 337 ft. Avg HR 145 bpm.

ELEVEN 18 - 24 (39.3)

Monday 18

Resting HR 63. Weight 171.4. Sleep 7h 56m. Deep 2h 54m. Light 5h 2m. Awake
6m. I discovered that when I try sleeping on my left side my back hurts.
Pre-hab: mobility and strength
Pre-run: drills and D-flex

Intervals

Relative effort 101. 1k, 2 sets of 3 {4:48 (7:45), 4:45 (7:40), 4:47 (7:43), 4:44 (7:38), 4:44 (7:38), 4:30 (7:15)}. 7.01 mi. Time 1:01:57. Avg Pace 8:50 min/mi. Elev Gain 113 ft. Avg HR 152 bpm.

Balter Recovery Run

Relative effort 8. 1.80 mi. Time 26:04. Avg Pace 14:31 min/mi. Elev Gain 118 ft. Avg HR 123 bpm.

Tuesday 19

Resting HR67. Weight 171.0. Sleep 8h 35m. Deep 1h 44m. Light 6h 51m. Awake 2m.
Gym session
Elliptical 5 minutes, Row 5 minutes
Circuit 1: back extension, pull down, cable fly
Circuit 2: dumbbell press, calf extension, triceps press
Calf stretch and Hydro massage
Pre-run: Leg swings, calf stretch, lunges and drills

Recovery Run

Relative effort 34 (highly suspect: HRM was registering high for the first mile). 4.13 mi. Time 40:54. Avg Pace 9:54 min/mi. Elev Gain 33 ft. Avg HR 140 bpm

Wednesday 20

Resting HR . Weight 172.6. Sleep .

Pre-hab: vinyasa flow, side plank, and calf raise
Pre-run: lunges, leg swings, toe/heel walk, and calf stretch

Easy Run

Relative effort 35. 4.34 mi. Time 40:05. Avg Pace 9:14 min/mi. Elev Gain 113 ft. Avg HR 140 bpm.
Post-run: Stretch and Hydro massage
Pre-run 2:

WNR (mixed run)

Relative effort 37. 5.00 mi. Time 52:35. Avg Pace 10:31 min/mi. Elev Gain 306 ft. Avg HR 137 bpm.

Thursday 21

Resting HR 68. Weight 171.8. Sleep 8h 12m. Deep 2h 0m. Light 6h 12m. Awake 15m.

Friday 22

Resting HR 64. Weight 171.2. Sleep 7h 46m. Deep 2h 48m. Light 4h 58m. Awake 5m.
Pre-hab: 15 minutes of strength and flow
Pre-run: lunges, leg swings and drills

Rainy Intervals

Relative effort 118. 3 x 12 minutes (7:48, 7:54, 7:51). 7h 46m. Deep 2h 48m. Light 4h 58m. Awake 5m.

Saturday 23

Resting HR 61. Weight 171.2. Sleep 7h 37m. Deep 3h 2m. Light 4h 35m. Awake 9m. The rain was so heavy we pushed the morning long run to the afternoon. 

Pre-run: strength and flow

Long Run

Relative effort 25, seemed much harder than that. 10.05 mi. Time 1:38:21. Avg Pace 9:47 min/mi. Elev Gain 514 ft. Avg HR 143 bpm.

Sunday 24

Resting HR . Weight . Sleep .

Pre-hab: strength and mobility

Travel to VA.

ELEVEN 11 - 17 (56.3)

Monday 11

Resting HR . Weight 171.8. Sleep .
Home therapy: mobility
Pre-run: drills

Intervals

Relative effort 83. WU 15 minutes. 3 sets of 5 quarters with 30 second IR between reps and 90 seconds IR between sets. WD 8 minutes.

Post-run: plank, lunges, squats, and mobility

Evening Greenway Ride (recovery)

Relative effort 11. 12.15 mi. Time 1:01:03. Avg Speed 11.9 mph. Elev Gain 486 ft. Avg HR 110 bpm.

Tuesday 12

Resting HR 70. Weight 172.4. Sleep 7h 49m. Deep 2h 41m. Light 5h 8m. Awake 6m.

Haw Ridge Low Gap Loop

Damn it's cold out here. Relative effort . 4.17 mi. Time  50:23. Avg Pace 12:06 min/mi.  Elev Gain  316 ft. Avg HR 138 bpm.

Wednesday 13

Resting HR 63. Weight 172.0. Sleep 7h 26m. Deep 3h 27m. Light 3h 59m. Awake 14m.

Home therapy: strength and mobility

Physical therapy: Last visit. strength, balance, scraping, and mobility

WNR

Relative effort 83. 6.40 mi. Time 1:00:04. Avg Pace 9:23 min/mi. Elev Gain 238 ft. Avg HR 147 bpm.

Thursday 14

Resting HR 72. Weight 172.4. Sleep 7h 42m. Deep 1h 18m. Light 6h 24m. Awake 8m.

Recovery day.

Friday 15

Resting HR 66. Sleep 6h 22m. Deep 1h 40m. Light 4h 42m. Awake 5m.

Home pre-hab: mobility and strength

Pre-run: lunges, leg swings, and drills

Steady State Zone 3

Relative effort 97. 7.01 mi. Time 1:01:24. Avg Pace 8:46 min/mi. Elev Gain 170 ft. Avg HR 151 bpm.

Saturday 16

Resting HR 66. Sleep 7h 35m. Deep 2h 23m. Light 5h 12m. Awake --.

Home Pre-hab: strength and mobility

Pre-run: ????

Morning Long Run

Relative effort 96. 9.06 mi. Time 1:24:31. Avg Pace 9:19 min/mi. Elev Gain 499 ft. Avg HR 143 bpm.

Fell Over and Lost My Phone

This was a shite show. I'm in a rush, almost forget my helmet, fall over at Union Valley, and lose my phone. Other than a scrapped and bruised knee all ended well. 7.29 mi. Time 44:32. Avg Speed 9.8 mph. Elev Gain 389 ft. 

Sunday 17

Resting HR 65. Sleep 8h 31m. Deep 2h 41m. Light 5h 50m. Awake 3m.
Home Pre-hab: strength and mobility
Pre-run: leg swings, and single leg squats

Recovery Run Zone 2

Relative effort 23. an easy peasy end of a ~37 mile week. 3.23 mi. Time 30:01. Avg Pace 9:17 min/mi. Elev Gain 97 ft. Avg HR 138 bpm. 

ELEVEN 4 - 10 (69.9)

Monday 4

Resting HR 62. Weight 171.8. Sleep 8h 23m. Deep 55m. Light 7h 28m. Awake 6m. Lower back might be slightly better.

Gym session:
Bike: 20 minutes
Circuit 1: lat pulldown, back extension, shoulder press
Circuit 2: Plank, clams
Circuit 3: seated calf and calf machine
Stretch: calves
Hydro massage 10 minutes

I did a ridiculous amount of left hip flexor stretching at work.

Easy Run

Relative effort 64. 5.07 mi. Time 45:32. Avg Pace 8:58 min/mi. Elev Gain 55 ft. Avg HR 148 bpm.

Tuesday 5

Resting HR 62. Weight 172.2. Sleep 7h 54m. Deep 2h 33m. Light 5h 21m. Awake 8m. Lower back is improving. I’m still concerned about my calves. My goal is to strengthen the shit out of em.

Gym session:
Bike 10 minutes, Elliptical 10 minutes
Circuit 1: KB carry on toes, KB alternating chest press, BOSU balance
Circuit 2: Leg press, pec dec, hamstring curl
Hydro massage 10 minutes

Single Track and Gravel

Relative effort 40. 14.74 mi. Time 1:35:29. Avg Speed 9.3 mph. Elev Gain 745 ft. Avg HR 125 bpm.

Wednesday 6

Resting HR 66. Weight 171.4. Sleep 7h 21m. Deep 2h 47m. Light 4h 34m. Awake 6m. 

Pre-hab: mobility and strength for lower back and calves
Physical therapy: stretch, scraping, deep tissue, rolling, dry needling, and more stretching hamstrings and calves. The needling still makes my calf extremely sore.

Greenway Ride with Kristen

Easy peasy spin from Earth Fare to Calhoun's. Relative effort 10. 11.99 mi. Time 1:18:09. Avg Speed 9.2 mph. Elev Gain 233 ft. Avg HR 91 bpm.

WNR

Relative effort 89. 5.47 mi. Time 49:34. Avg Pace 9:03 min/mi. Elev Gain 256 ft. Avg HR 153 bpm. My calf was sore from the needling but I managed the run OK.

Thursday 7

Resting HR 70. Weight 171.6. Sleep 7h 51m. Deep 2h 30m. Light 5h 21m. Awake 7m. Lower back is still improving.
Home therapy: standing calf press and calf stretch

Gym session:
Bike: 10 minutes
Circuit 1: seated row, back extension, triceps press
Step ups
Circuit 2: PF Express
Circuit 3: Total body enhancement
Hydro massage 10 minutes

Friday 8

Resting HR 65. Weight 172.0. Sleep 8h 9m. Deep 2h 25m. Light 5h 44m. Awake 9m.
Home therapy: calf rocker stretch

Rita's Loop (progression)

Relative effort 83. 6.08 mi. Time 53:41. Avg Pace 8:49 min/mi. Elev Gain 146 ft. Avg HR 149 bpm.

Evening Ride

Relative effort 28. 12.03 mi. Time 45:22. Avg Speed 15.9 mph. Elev Gain 436 ft. Avg HR 133 bpm.

Saturday 9

Resting HR 67. Sleep 7h 58m. Deep 2h 52m. Light 5h 6m. Awake 5m.
Pre-hab: mobility, stretch, side planks, and calf strengthening. 

Pre-run: LMLS

Long Run Lap 1

Relative effort 55. 6.33 mi. Time 59:23. Avg Pace 9:23 min/mi. Elev Gain 179 ft. Avg HR 141 bpm.

Long Run Lap 2

Relative effort 23. 4.00 mi. Time 38:27. Avg Pace 9:36 min/mi. Elev Gain 137 ft. Avg HR 137 bpm.

Sunday 10

Resting HR 70. Weight 171.4. Sleep 6h 44m. Deep 2h 29m. Light 4h 15m. Awake 1m.

Recovery Run

Relative effort 83. 4.21 mi. Time 40:05. Avg Pace 9:31 min/mi. Elev Gain 71 ft. Avg HR 135 bpm.

ELEVEN 1 - 3 (33.5)

Friday 1

Resting HR 62. Weight 169.6. Sleep 8h 6m. Deep 1h 55m. Light 6h 11m. Awake --. 

Pre-hab: stretching and mobility for a jacked-up lower back.

Pre-run: LMLS, drills, and stretch. 

Easy Run with Strides

Relative effort 56. 4.40 mi. Time 40:02. Avg Pace 9:05 min/mi. Elev Gain 65 ft. Avg HR 147 bpm.

Saturday 2

Still dealing with lower back issue. Resting HR 61. Sleep 7h 22m. Deep 3h 15m. Light 4h 7m. Awake 5m. 

Pigeon Forge Half Attempt

My back and calf issues kept me from running the race I wanted. 8.02 mi. Time 1:17:23. Avg Pace 9:39 min/mi. Elev Gain 537 ft. Avg HR 137 bpm. 

Sunday 3

Lower back is still in spasm. I haven't had issues this bad, this long, for some time. Resting HR 59. Sleep 8h 1m. Deep 3h 19m. Light 4h 42m. Awake --.

OCTOBER STATS

RUNNING - 77.8
RUN ELEVATION - 2645
RACES - Cross Knox DNF due to a calf injury
CYCLING - 145.2
ALL ACTIVITIES - 223
STRENGTH SESSIONS - 10

TEN 28 - 31

Monday 28

Resting HR . Weight 171.0. Sleep NOT GOOD. 

Pre-hab: foam roll, stretch, ankle PF and EV, and lateral walk with band
Pre-run: drill and D-flex

Rita's Loop

Relative effort 58. 6.01 mi. Time 55:26. Avg Pace 9:14 min/mi. Elev Gain 173 ft. Avg HR 142 bpm.

Post-run: stretch and the Stick for calves
Gym session:
Matrix row 5 minutes
Circuit 1: lat pulldown, chest press, pec fly
Circuit 2: BOSU balance, Swiss ball plank and dead bug
Circuit 3: triceps press, dumbbell press and lateral fly
Stretch: hip flexor, hamstrings, calves
Hydro massage 10 minutes

Balter Run

Ran with Kristen and Justin, sexy pace. Relative effort 7.

Tuesday 29

Resting HR 61. Weight 171.4. Sleep bad data, bad sleep.
Pre-hab: foam roll, stretch, ankle PF and EV, and lateral walk with band 

Easy Run

Relative effort 19. 3.34 mi. Time 30:05. Avg Pace 9:00 min/mi. Elev Gain 63 ft. Avg HR 136 bpm.
Physical therapy: stretch, eccentric calf, ankle EV, DF, and IN, BOSU balance, scraping and needling. My medial calf is very sore post needling.

Wednesday 30

Resting HR 59. Weight 170.2. Sleep 7h 30m. Deep 2h 53m. Light 4h 37m. Awake 1m.

Pre-hab: foam roll, stretch, ankle PF and EV, and lateral walk with band
Pre-run: LMLS and drills

Steady State Z3

Relative effort 84. Only one twinge from the right calf. 5.32 mi. Time 45:02. Avg Pace 8:28 min/mi. Elev Gain 84 ft. Avg HR 156 bpm.

Post-run: stretch and the Stick for calves

Beer Run/Walk

Lauren's last Socialite event.

Thursday 31

Resting HR 65. Weight 170.8. Sleep 8h 3m. Deep 2h 25m. Light 5h 38m. Awake 11m. My lower back is still an issue, leaving me with limited mobility and some discomfort.

TEN 21 - 27 (46.7)

Monday 21

I have a love for running so injuries can make me quite neurotic at times. If could only be healthy enough to run every day I would be perfectly content. I opted not to run this morning due to the way I was feeling last night, but surprisingly enough my calves are much better today.
Resting HR 57. Weight 173.0. Sleep 8h 23m. Deep 2h 22m. Light 6h 1m. Awake --.
Home therapy: Calf stretches and calf press x 30.
Gym session:
Bike 5 minutes.
Circuit 1: low pulley row, cable chest fly, push ups.

Circuit 2: leg press, leg curl, rear delt. 

Circuit 3: Bosu balance, Farmer's carry on toes, KB flow (deadlift, row, clean to kneeling lunge, kneeling press), Swiss Ball plank with mountain climbers, Swiss ball dead bug.
Side plank 30s.
Chair massage 15 minutes.

Greenway Ride

Recovery ride. Relative effort 10.

Tuesday 22

Resting HR 63. Weight 173.6. Sleep 7h 29m. Deep 1h 48m. Light 5h 41m. Awake 5m.

Home therapy: Calf stretches and calf press x 30.

30 Minutes Easy

I felt almost normal today. Relative effort 15. 3.18 mi. Time 30:02. Avg Pace 9:26 min/mi. Elev Gain 7 ft. Avg HR 135 bpm.

Gym session:
Hip abduction and adduction. Glute and ab rotation. Bosu balance and hanging leg lifts. Calf press.
Home therapy: calf mobility with the Stick and stretch

Wednesday 23

Resting HR 66. Weight 173.2, I need to tighten up the diet. I've been consuming too many calories from sugar. Sleep 7h 5m. Deep 2h 13m. Light 4h 52m. Awake 12m.
Gym session:
Bike 10 minutes. Rowing machine 5 minutes.
Shoulder press, triceps press, leg press.
Hammer chest press, dumbbell lateral, Hammer pull down.
Hydro massage 10 minutes.
Physical therapy: stretch, dry needling with stim, scraping, and rolling. This may have been too much as my calf is sore now and it wasn't before.
Home therapy: Ice, stretch, band PF, EV, clams, squat to lateral walk, and, foam roll.

Wednesday Night Group Run

My right calf is sore but this is the longest I've run in October. Relative effort 50. 4.62 mi. Time 45:01. Avg Pace 9:45 min/mi. Elev Gain 43 ft. Avg HR 143 bpm.
Home therapy: Ice, Hypervolt, and stretch.

Thursday 24

Resting HR 61. Weight 173.0. Sleep 6h 44m. Deep 2h 25m. Light 4h 19m. Awake 6m.
Home therapy: stretch and calf press.
Physical therapy: Bike 8 minutes, stretch, band PF, DF, EV, IN, and foam roll. Scraping and needling. Stretching.
Home therapy: Ice.

Easy Run

Relative effort 43. 4.37 mi. Time 40:01. Avg Pace 9:09 min/mi. Elev Gain 20 ft. Avg HR 142 bpm.
Home therapy: Ice

Friday 25

Resting HR 69. Weight 174.2. Sleep 7h 24m. Deep 1h 26m. Light 5h 58m. Awake 5m. 

Home therapy: Stretch

Intervals

Relative effort 53. 10 minutes easy. 10 minutes ~8:30 pace. 3 x 1k ~8:40 pace. Finished up easy with some stretching, possibly began tightening up.

Saturday 26

Resting HR 56. Weight 171.4. Sleep 8h 38m. Deep 3h 18m. Light 5h 20m. Awake 8m. 

Home therapy/pre-run exercise: stretch, foam roll, core strengthening.  

Long Run

Relative effort 86. 8.01 mi. Time 1:21:26. Avg Pace 10:10 min/mi. Elev Gain 288 ft. Avg HR 143 bpm.

Home therapy/post-run: mobility and stretching

Sunday 27

Resting HR 60. Weight 172.2. Sleep 7h 22m. Deep 2h 18m. Light 5h 4m. Awake --.
Gym session:
Circuit 1: BOSU balance, side plank, KB goblet squat
Rotation
Bike 10 minutes
Circuit 2: leg press, calf press, step ups
Circuit 3: knee extension, leg curl, lateral jump
Hydro massage 10 minutes

Greenway Ride

Do these miles count? 

TEN 14 - 20 (54.2)

Planning for this week
Mon: 45 minute recovery
Tue: recovery
Wed: a.m. PT | lunch lift | p.m. ride
Thu: a.m. PT | p.m. ride
Fri: a.m. run/hike | p.m MTB
Sat: a.m. Clinton 5k volunteer |
Sun:

Rehab: Ankle and foot mobility and strength.

Monday 14

Resting HR 59. Weight 173.6. Sleep 8h 31m. Deep 2h 22m. Light 6h 9m. Awake 8m. 

I can’t find the words to express how disappointed I am with my running. It was a week ago Sunday (8 days) since my calf strain. I iced. I recovered. I rested. I did cross friction massage. Then I tested myself with a short ride on Friday and that went well. I rode White Squirrel, the fastest I’ve every ridden. I had no calf issues what-so-ever. I took Sunday off completely. Today I run less than a quarter mile and my right calf blows up again. FUCK running. Today and for the near future. I’m over it. I wish I hadn't signed up for Pigeon Forge or Memphis. I'm sick of the pain. Angry ranting...

Home therapy: Iced and Hypervolt for the right calf. It seems today's injury is at a different spot than last week's injury.

Tuesday 15

Appointment at TOC. Ruled out a blood clot. Scheduled physical therapy.

Wednesday 16

Resting HR 56. Weight 171.8. Sleep 7h 30m. Deep 2h 45m. Light 4h 45m. Awake 2m.

Physical therapy: evaluation (Dorsiflexion less on right) and scraping

Gym session:
Bike 10’.
Circuit 1: Bosu balance, KB flow, Swiss Ball plank with mountain climbers, Swiss ball dead bug.
Circuit 2: calf press, leg press, tricep press.
Circuit 3: seated row, pull down, chest press.
Calf and hamstring stretch.
Hydro massage 10’

Greenway Ride then Dean's

Thursday 17

Resting HR 56. Weight 172.2. Sleep 8h 16m. Deep 2h 43m. Light 5h 33m. Awake 6m.

Physical therapy: stretching, dry needling, scraping, balance, concentric / eccentric calf and ice.

90 Minutes Z2 and Z3

Relative effort 72. 22.59 mi. Time 1:30:27. Avg Speed 15.0 mph. Elev Gain 1,070 ft. Avg HR 136 bpm.

Friday 18

Resting HR 69. Weight 170.2. Sleep 7h 34m. Deep 1h 53m. Light 5h 41m. Awake 3m. I woke up with a bit of a headache.
Home therapy: Band resisted squats, lateral walk, clams, and 4-way ankle. Foam roll and mobility. Side plank.

Haw Ridge with a Little Running

Relative effort 21. 6.57 mi. Time 1:56:12. Avg Pace 17:42 min/mi. Elev Gain 634 ft. Avg HR 108 bpm.

Big Oak > Sinkhole > Boulder

Relative effort 41. 2 loops. 8.61 mi. Time 1:11:32. Avg Speed 7.2 mph. Elev Gain 791 ft. Avg HR 132 bpm. I went to ride with Clinch Valley Trail Alliance, but decided a True Beginner ride was not what I was looking for.

Saturday 19

Resting HR 70. Weight 173. Sleep 7h 57m. Deep 1h 44m. Light 6h 13m. Awake 9m.

Clinton Running

I did a mile with no increased pain. YAY. Run #1. Relative effort 11. 1.10 mi. Time 12:03. Avg Pace 10:57 min/mi. Elev Gain 63 ft. Avg HR 139 bpm.

Warehouse (Energy Lab)

Run #2. Relative effort 9. 2.00 mi. Time 19:44. Avg Pace 9:52 min/mi. Elev Gain 9 ft. Avg HR 135 bpm.
Home therapy: Band resisted squats, lateral walk, clams, and 4-way ankle. Foam roll and mobility. Calf press.

Sunday 20

Resting HR 59. Weight 173.2. Sleep 5h 28m. Deep 2h 3m. Light 3h 25m. Awake 7m.

Something Resembling a Run | Not Much Running Here

My goal was to run 3 miles which I felt was doable after yesterday, it was not. I didn't have pain but my calf tightened up around 1.5 miles.
Home therapy: Ankle PF and EV. Foam roll and mobility. Magnesium spray to both calves. 

TEN 7 - 13 (57.8)

Weekly Plan

Rehab calf: cross friction massage and strengthening

MON: Recovery/rehab
TUE: Recovery/rehab
WED: Recovery/rehab
THU: Recovery/rehab
FRI: Ride
SAT: White Squirrel
SUN: Recovery

Monday 7

Recovery day for right calf strain. Resting HR 54. Weight 172.6. Sleep 8h 7m. Deep 2h 46m. Light 5h 21m. Awake 5m.

Gym session. Balance training. Core: Swiss ball dead bug and mountain climbers, & side plank. Kettlebell flow: deadlift, row, clean, press & swings. Seating calf press & machine.

Tuesday 8

Resting HR 58. Weight Mexican. Sleep 7h 35m. Deep 1h 23m. Light 6h 12m. Awake 5m. Day 2 calf strain.

Working on cross friction massage with the Hypervolt. 4 sessions of 5 minutes.

Gym session. 20 minutes of spinning, calf and step ups.

Massage therapy: I think I fell asleep again today. 

Goals (neurotic injury thinking): 

M 10 - 10 (20)

T 5 - 10 (15)

W 5 -10 (15)
R rest
F 5 - 10 (15)
S 15 (15)
S rest

Wednesday 9

Resting HR 57. Weight 174.4. Sleep 8h 5m. Deep 2h 29m. Light 5h 36m. Awake 9m. Day three post-race injury of my right calf. I continue to do cross friction massage with the Hypervolt. 2 sessions of 5 minutes. I feel like I'm improving.

Gym session. 20 minutes: bike, 20 minutes: Mobility, Plank, Strength: Pec dec, leg press, chest press, seated row, 10 minutes: Hydro massage.

Thursday 10

Resting HR 57. Weight 172.4. Sleep 7h 51m. Deep 1h 37m. Light 6h 14m. Awake 8m.

Rehab Run

2.02 mi. Time 24:03. Avg Pace 11:55 min/mi. Elev Gain 9 ft. Avg HR 120 bpm. First attempt at running since Cross Knox. 10 minutes run and 5 minutes for 1.5 miles, then 15 minutes run and 5 minute walk. 

Friday 11

Resting HR 61. Weight 171.6. Sleep 7h 41m. Deep 2h 23m. Light 5h 18m. Awake 5m.

Test Ride

11.57 mi. Time 41:43. Avg Speed 16.6 mph. Elev Gain 446 ft. Calories 734 C. For today's ride I had to answer tow questions. 1) Can I spin at a good pace? 2) Can I climb without calf pain? I think I answered yes to both questions and go hard at White Squirrel.  

Saturday 12

Resting HR 66. Sleep 6h 33m. Deep 2h 23m. Light 4h 10m. Awake --.

White Squirrel Classic

Relative effort . 41.16 mi. Time 2:15:34. Avg Speed 18.2 mph. Elev Gain 1,529 ft. Avg HR 151 bpm. Our first timed cycling event. When we heard the ride was timed, we started thinking we would push the pace. The second thought was too forego the rest stops and bring our own fuel. 

Sunday 13

Resting HR 60. Sleep 8h 37m. Deep 2h 10m. Light 6h 27m. Awake 3m. My legs are sore. Travel and recovery day.

TEN 1 - 6 (52.9)

Tuesday 1

Resting HR 65. Weight 172.8. Sleep 8h 0m. Deep 2h 18m. Light 5h 42m. Awake 5m.

Recovery Run

Pre-run: mobility and core. Relative effort 9. 3.09 mi. Time 30:04. Avg Pace 9:44 min/mi. Elev Gain 63 ft. Avg HR 130 bpm.

Wednesday 2

Resting HR 59. Weight 170.4. Sleep 7h 41m. Deep 2h 21m. Light 5h 20m. Awake 11m. 

15' Tempo

10 minutes easy. 15 minutes tempo 7:33.9 and 7:26.1. 10 minutes easy. Relative effort 45. 4.10 mi. Time 35:03. Avg Pace 8:32 min/mi. Elev Gain 30 ft. Avg HR 146 bpm.

Killer Beez

Maybe one more Wednesday ride before daylight goes away. Relative effort 31. 22.58 mi. Time 1:28:39. Avg Speed 15.3 mph. Elev Gain 640 ft. Avg HR 125 bpm.

Thursday 3

REST DAY!!! Resting HR 66. Weight 169.4. Sleep 7h 37m. Deep 2h 12m. Light 5h 25m. Awake 3m.

Friday 4

Resting HR 63. Weight 169.6. Sleep 8h 21m. Deep 2h 4m. Light 6h 17m. Awake --.

Gym session.

Warm up: Bike 10’

Mobility: 5’
Core: Swiss ball dead bug and mountain climbers, clams, bridge, posterior plank & side plank
Kettlebell flow: deadlift, row, clean, press & swings.
Strength: dumbbell press, row, & shoulder press. Leg press.
Recovery: Hydro massage 10’

The Fatty is not an Agile Beast

I went to the Haw Ridge Skills Park for about 30 minutes then did a little single track. Relative effort 25. 8.00 mi. Time 1:01:30. Avg Speed 7.8 mph. Elev Gain 281 ft. Avg HR 128 bpm.

Saturday 5

I slept in and that was nice. Resting HR 58. Weight 172.6. Sleep 8h 11m. Deep 1h 26m. Light 6h 45m. Awake --.

Shakeout Run

2.54 mi with 5 x 30 seconds strides. Time 23:01. Avg Pace 9:03 min/mi. Elev Gain 60 ft. Avg HR 142 bpm.

Sunday 6

Resting HR 56. Weight 171.6. Sleep 7h 59m. Deep 3h 32m. Light 4h 27m. Awake 9m. I had great pre-race sleep. 

Pre-run: mobility and glute firing exercises. 

Cross Knox 15k

Warm up: 1.5 miles with strides. All was well, feeling good.
Race splits (7:52, 7:57, 8:04, 7:53) Then my right calf blew up. The good thing is, I was on pace for a nice PR. The bad thing, I may be on the injured list for several days.

Dates of all entries of right calf issues:
2010-12-24, 2012-03-22, 2017-01-27,
2017-02-04, 2017-11-23, 2017-11-28,
2018-03-26, 2018-11-19, 2018-12-11,
2018-12-12, 2019-01-20, 2019-01-21,
2019-01-22, 2019-05-07, 2019-05-08,
2019-05-09, 2019-05-13, 2019-07-23,
2019-07-27, 2019-09-04, 2019-10-06

SEPTEMBER STATS

RUNNING - 100.3
RUN ELEVATION - 3503
RACES - None
CYCLING - 218.6
ALL ACTIVITIES - 321.3
STRENGTH SESSIONS - 9

NINE 30

Monday 30

Resting HR 64. Weight 172.4. Sleep 7h 59m. Deep 2h 0m. Light 5h 59m. Awake 5m.

Hill Repeats

Relative effort 48. 2 miles easy. 7 x 400m repeats. 1 mile easy. 

Gym session: Mobility. Core: Swiss ball dead bug and mountain climbers, Hip abductor. KB swings & TRX: row and chest press. Strength: Rear Delt, Cable fly, Pull down straight arm, Seated leg curl, Leg press. Recovery: Hydro massage 10’

NINE 23 - 29 (59.3)

Monday 23

Resting HR 62. Weight 172.0. Sleep 7h 55m. Deep 2h 15m. Light 5h 40m. Awake 6m. I tossed and turned most of the night.

Week 2 Memphis HM

400 Meter Repeats

Relative effort 45. 2 miles easy. 7 x 400m 1:51.8, 1:53.7, 1:49.2, 1:50.0, 1:45.0, 1:50.9, 1:43.2.

Gym session: WU: Bike 10’. Core: Swiss ball dead bug and mountain climbers, KB goblet squats and kneeling press. Strength: Seated leg curl, Tricep press & Leg press, Hammer circuit. Recovery: Hydro massage 10’

Tuesday 24

Resting HR 57. Weight 169.6. Sleep 8h 46m. Deep 3h 34m. Light 5h 12m. Awake 3m.

Recovery Run

Relative effort 45. 4.27 mi. Time 40:01. Avg Pace 9:22 min/mi. Elev Gain --. Avg HR 144 bpm.

Wednesday 25

Resting HR 67. Weight 169.4. Sleep 7h 22m. Deep 2h 47m. Light 4h 35m. Awake 5m.

Morning Tempo

Relative effort 70. 5.34 mi. Time 45:21. Avg Pace 8:30 min/mi. Elev Gain 66 ft. Avg HR 151 bpm.

Afternoon Ride with the Beez

Relative effort 39. 25.50 mi. Time 1:35:44. Avg Speed 16.0 mph. Elev Gain 656 ft. Avg HR 126 bpm.

Thursday 26

Resting HR 65. Weight 170.4. Sleep 7h 30m. Deep 2h 27m. Light 5h 3m. Awake 5m. Rest day!

Friday 27

Resting HR 66. Weight 170.4. Sleep 8h 51m. Deep 2h 57m. Light 5h 54m. Awake 9m.

Steady State Run

Relative effort 56. 3.56 mi. 3 miles sub 8:30.Time 31:06. Avg Pace 8:45 min/mi. Elev Gain 68 ft. Avg HR 154 bpm. Feels like 92.

Saturday 28

Resting HR 66. Weight 171.8. Sleep 6h 52m. Deep 2h 25m. Light 4h 27m. Awake 19m.

Roadkill Long Run

Relative effort 73. 10.17 mi. Time 1:38:54. Avg Pace 9:44 min/mi. Elev Gain 246 ft. Avg HR 138 bpm. High humidity sweatfest.

Sunday 29

Resting HR 58. Weight 171.2. Sleep 9h 18m. Deep 2h 51m. Light 6h 27m. Awake 8m.

Weekly Update/Plan

The Week Ending 2019-09-22

Issues: 

1. left hip

5 runs for 24 miles

3 rides 87.3

2 strength sessions

The Week Beginning 2019-09-23

Week 2 HM plan

1. decrease alcohol
2. continue probiotics
3. 6 runs, 1 ride

This week's plan

Mon: 400s and lift
Tue: Recovery run
Wed: Tempo and Beez
Thu: REST
Fri: 3 miles race pace
Sat: Long run and lift
Sun: Recovery run

NINE 16 - 22 (111.4)

Monday 16

Resting HR 62. Weight 173. Sleep 7h 12m. Deep 2h 4m. Light 5h 8m. Awake 5m.

Hill Repeats

Relative effort 35. 5.02 mi. Time 44:41. Avg Pace 8:54 min/mi. Elev Gain 14 ft. Avg HR 139 bpm. The average pace for the repeats was 7:34 - 7:22. Feeling fresh.

Gym Session. WU: Bike 10’. Core: side hold rotation, Swiss ball dead bug and mountain climbers, standing Russian twist. Strength: KB swings, Pulldowns, Smith bench, Triceps Press, Shoulder Press, Seated Leg Curl. Recovery: Hydro massage 10’

My left hip remains an issue.

Tuesday 17

Resting HR 57. Weight 171. Sleep 7h 17m. Deep 3h 29m. Light 3h 48m. Awake 10m. 

Easy 4

Relative effort 39. 4.05 mi. Time 35:21. Avg Pace 8:43 min/mi. Elev Gain 103 ft. Avg HR 143 bpm (attempting to push the HR up just a bit on the easy days). My left hip tightened up some towards the end of the run.

Greenway Ride to Calhoun's

A little active recovery before tempo Wednesday.

Wednesday 18

Resting HR 63. Weight 171.2. Sleep 7h 9m. Deep 2h 58m. Light 4h 11m. Awake 7m.

Wednesday Workout

Relative effort 59. Easy 10 minutes. Tempo 20 minutes at HMP (7:42). Easy 10'. 4.78 mi. Time 40:01. Avg Pace 8:23 min/mi. Elev Gain 39 ft. Avg HR 150 bpm.

Killer Beez

Relative effort 22. 22.69 mi. Time 1:28:39. Avg Speed 15.4 mph. Elev Gain 627 ft. Avg HR 117 bpm.

Thursday 19

Resting HR 64. Weight 173.4. Sleep 8h 2m. Deep 4h 1m. Light 4h 1m. Awake 1m.

Rest Day

I really need my left hip to straighten up.

Friday 20

Resting HR 57. Weight 172.8. Sleep 7h 18m. Deep 2h 34m. Light 4h 44m. Awake 3m.

Gym session. Core: back extension, hanging leg lift, Swiss ball mountain climbers, & Swiss ball dead bugs. Strength: dumbbell press & plank row; chest fly & press; cable lateral, rear delt, & dumbbell press; seated row & pull down; tricep press. Conditioning: bike 15’.

Rita's Loop

Relative effort 68. 6.00 mi. Time 53:30. Avg Pace 8:55 min/mi. Elev Gain 136 ft. Avg HR 145 bpm. Threw in a couple of faster miles for 4 (8:47) and 5 (8:33). My hip was a bother initially.

Saturday 21

Resting HR 62. Weight 172.8. Sleep 8h 25m. Deep 3h 33m. Light 4h 52m. Awake 8m.

Barley's Cycling Classic

Relative effort 120. 52.90 mi. Time 3:37:31. Avg Speed 14.6 mph. Elev Gain 3,294 ft. Avg HR 130 bpm. I was a little disappointed by the speed but the elevation but me in my place.

Too many beers.

Sunday 22

Resting HR 66. Sleep 9h 36m. Deep 3h 35m. Light 6h 1m. Awake 2m.

Recovery Run

Relative effort 22. 4.16 mi. Time 40:02. Avg Pace 9:37 min/mi. Elev Gain 40 ft. Avg HR 135 bpm.

Weekly Update/Plan

The week ending 2019-09-15 

Issues:

1. left knee
2. right calf
3. left achilles
4. left hip
5. lower back
6. GI

4 runs for 18.1 miles (all that was missing was the long run)

3 rides for 75.6 miles (good week)

2 strength sessions

1 yoga

The week beginning 2019-09-16

This week begins fall season prep. I would like to be more healthy but that will come. 

Goals:

1. daily probiotics
2. decrease beer consumption
3. decrease gluten intake
4. increase core and mobility focus
5. take Thursday off
6. run 5, bike 3 (Barley's 50-62)

Weekly Plan

MON: AM Hills
TUE: AM easy run, PM ride
WED: AM tempo, PM Beez
THU: off
FRI: PM Easy

SAT: Barley's

SUN: Easy

NINE 9 - 15 (93.8)

Monday 9

The worst vacation hangover ever. Resting HR 58. Weight 172.4. Sleep 7h 57m. Deep 2h 3m. Light 5h 54m. Awake 5m. I didn't sleep that great, but was up at 5 for our first morning run.
Morning flow: mobility and core.

Haw Ridge Lot Out-n-Back

I ran in the Ride ISO 2s. Relative effort 40. Feels like 66. It is much easier to run in the cooler temps. 4.05 mi. Time 35:56. Avg Pace 8:52 min/mi. Elev Gain 168 ft. Avg HR 143 bpm. I had no calf issues.

Gym session: Core and mobility flow. Kettlebell flow. Total body strength. Hydro massage.

Tuesday 10

Resting HR 57. Weight 171.2. Sleep 7h 36m. Deep 4h 52m. Light 2h 44m. Awake 7m. Day 2 of getting up early to run. I did sleep better, even with an alarm set.
Morning flow: mobility and core.

Planet Fitness 6 Mile Loop

I ran in the Guide ISO 2.0. Relative effort 60. 6.01 mi. Time 54:12. Avg Pace 9:02 min/mi. Elev Gain 160 ft. Avg HR 143 bpm. At the end of the run my left knee was bothering me.

Greenway Ride and Beer

14.33 mi. Time 1:17:57. Avg Speed 11.0 mph. Elev Gain 400 ft. Avg HR 114 bpm. Left knee was an issue near the end of this easy ride.

Wednesday 11

Resting HR 62. Weight 170.0. Sleep 8h 27m. Deep 4h 27m. Light 4h 0m. Awake 11m. Even with really good hydration over the past several days, I got a nasty left calf cramp last night. I'm still having left hip issues and my left knee still feels wonky.

Yoga flow 20 minutes.

Riding with the Beez

Relative effort 45. 25.46 mi. Time 1:35:36. Avg Speed 16.0 mph. Elev Gain 676 ft. Avg HR 128 bpm.

Pre-bed flow: Hypervolt and stretching

Thursday 12

Resting HR 72, why was this so high? Weight 171.8. Sleep 8h 5m. Deep 2h 35m. Light 5h 30m. Awake 22m.
Morning flow: mobility and core.
Gym Session: WU: hip and ab stability. Lift: squats, dumbbell DL, shoulder press. Tweaked my lower back. I think it's related to my sore left hip.

SoKno Trails

Relative effort 58. 4 miles. Calories 558 C. Time 47:45. Avg HR 145 bpm. This was a hot one and my lower back was very tight, no extension. 

Friday 13

Resting HR 69. Weight 171.0. Sleep 7h 48m. Deep 2h 52m. Light 4h 56m. Awake 9m. My lower back slightly improved. 

Morning Run 3

Relative effort 36. 4.01 mi. Time 36:10. Avg Pace 9:01 min/mi. Elev Gain 94 ft. Avg HR 142 bpm. My hip and lower back eased up a bit during the run.

Saturday 14

Resting HR 66. Weight TOO MUCH!. Sleep 6h 19m. Deep 2h 27m. Light 3h 52m. Awake --.

Dancing Bear Bike Bash

Relative effort 37. 35.88 mi. Time 2:19:41. Avg Speed 15.4 mph. Elev Gain 1,306 ft. Avg HR 123 bpm. This was such a fun ride it was sad to see it end. Unfortunately, Justin and I both felt bad post ride. I have no idea the cause, Justin seemed to think his issue was a migraine.

Sunday 15

I'm feeling better, but I still have some GI issues. Possible is gluten sensitivity, I made too many bad decisions over the past couple days. I'm getting back on the probiotics. 

Today is recovery day with travel to VA.

NINE 2 - 8 (44.2)

Monday 2 Labor Day

I'm currently sitting on the balcony of our 18th floor room looking out at the San Diego Bay and Coronada to my right. To my left I can see the Laguna mountains. It's a great day. Resting HR 64. Sleep 8h 49m. Deep 1h 50m. Light 6h 59m. Awake 3m.
Gym Session: strength and mobility 20 minutes. Sun salutations 10 minutes.

Coronado Run

Run 1. Relative Effort 9. Ride ISO 2. 3.00 mi. Time 28:09. Avg Pace 9:22 min/mi. Elev Gain 59 ft. Avg HR 127 bpm. Fun touring run.

Mission Beach Run

Run 2. Relative Effort 25. Ride ISO 2. 4.01 mi. Time 36:49. Avg Pace 9:11 min/mi. Elev Gain 12 ft. Avg HR 136 bpm. 7 miles total for the day.

Tuesday 3

I woke up with a sore and stiff lower back, diminished extension and sore left hip. Resting HR 63. Sleep 9h 10m. Deep 2h 29m. Light 6h 41m. Awake 5m.
Hot tub 10 minutes. Core and mobility 10 minutes.

Moving day, heading north to Oceanside. On the way we stopped at Torrey Pines Natural State Reserve for a little hike. 59:21. Calories 303 C. Time 59:21. Avg HR 97 bpm.

Wednesday 4

First night in Oceanside. We ate at Rockin' Baja Lobster where I ate and drank too much. Again, I say I have to do better. These things may have led to a restless night. Resting HR 61. Sleep 8h 15m. Deep 1h 31m. Light 6h 44m. Awake 7m.

Oceanside Run

I ran in the Guide ISOs. I should have stopped at 4. My plan was to get 6 but at 4.64 my right calf tightened up and I had to walk back. This is disappointing but there is a 100% injury rate with running. This might mean more cycling miles next week. 4.64 mi. Time 41:42. Avg Pace 8:59 min/mi. Elev Gain 84 ft. Avg HR 140 bpm.

Thursday 5

Feeling bloated this morning. Resting HR 57. Sleep 8h 54m. Deep 3h 5m. Light 5h 49m. Awake 2m.
Gym session: Warm up: 10 minutes bike. Machines: lat pulldown, shoulder press, chest press, leg extension. Dumbbells: goblet squats, single -arm bench press, lateral lift. Floor work: plank and flow.
I tried intermittent fasting by not eating breakfast. Full disclosure, I did have some fruit.

Friday 6

Feeling not quite as bloated today as yesterday. With the reemergence of the right calf and left hip issues I've been focusing on strength and mobility work. Resting HR 60. Sleep 8h 3m. Deep 2h 45m. Light 5h 18m. Awake 4m.
Travel day, north to Huntington Beach then Irvine. Lots of walking at HB and Disney Downtown.

Saturday 7

Travel day, leaving John Wayne airport to Chicago O'hare then home to Knoxville. Resting HR 59. Sleep 8h 46m. Deep 2h 23m. Light 6h 23m. Awake 7m. Hamstring and hip flexor flexibility.

Sunday 8

I stayed up on PST and got up on EST. Resting HR 55. Sleep 7h 46m. Deep 3h 1m. Light 4h 45m. Awake 5m.

Butterflies 30

Relative effort 69. 30.10 mi. Time 1:53:16. Avg Speed 15.9 mph. Elev Gain 1,526 ft. Avg HR 131 bpm. It was great to be back on the bike and what a fine day it was. 73 degrees with low humidity. 

NINE 1 (60.0)

Sunday 1

Yesterday was a very tiring travel day. Thank the gods I slept great. Resting HR 59. Sleep 8h 46m. Deep 2h 7m. Light 6h 39m. Awake 8m.

San Diego Waterfront Run

Justin was able to run with me and that was good. It's always a blessing to run and explore new places. During the run I had a right foot niggle that resolved, probably due to dehydration. Relative Effort 35. 6.01 mi. Time 55:01. Avg Pace 9:10 min/mi. Elev Gain 38 ft. Avg HR 136 bpm.

Weekly Update/Plan

Week Ending September 29

Issues: My left hip was improved but some discomfort lingers. 

6 runs 33.8

1 ride 25.5

2 gym sessions

Week Beginning September 30

Week 3 HM Training
Race week. 

This Week's Plan

Mon - hills

Tue - easy

Wed A.M. - tempo 

Wed - P.M. - Ride

Thur - Rest

Friday - 

Sat - 

Sun - CrossKnox 15k 

AUGUST STATS

RUNNING - 121.8
RUN ELEVATION - 5918
RACES - None
CYCLING - 159.5
ALL ACTIVITIES - 281.3
STRENGTH SESSIONS - 7, joined Planet Fitness

EIGHT 26 - 31

Monday 26

Resting HR 61. Weight 173.2. Sleep 7h 56m. Deep 2h 54m. Light 5h 2m. Awake 8m.

6 Easy with Strides

I wore the Hoka Cliftons today. They're the full squish of running shoes and I typically use them for easy, short runs. Today the third toe on my right foot took a beating. It's been blistered up for some time and now it seems the toenails will be lost. It was rainy and cooler than usual which made be feel better. Relative Effort 56. 6.01 mi. Time 53:41. Avg Pace 8:56 min/mi. Elev Gain 93 ft. Avg HR 142 bpm.

Night flow. 20 minutes. I hoping this practice makes sleeping better.

Tuesday 27

Resting HR 64. Weight 171.6. Sleep 8h 14m. Deep 3h 33m. Light 4h 41m. Awake 13m.

Suttree's Landing to Ijams

Most of my training shoes are at their end of life mileage so I ordered a pair of Guide ISOs. They today and I broke them with this 6 miler.  It was a hot one, feels like 88. I struggled with the elevation and heat. NOT my best run.  I felt off with the strides. Relative effort 72. 6.00 mi. Time 54:12. Avg Pace 9:02 min/mi. Elev Gain 140 ft. Avg HR 139 bpm.

Wednesday 28

I rested well last night, didn't wake up until around 7:00. Resting HR 64. Weight 171.2. Sleep 8h 9m. Deep 2h 47m. Light 5h 22m. Awake --.

Lunch Lift: I put in about 50 minutes of total body strengthening and finished up with the Hydro Massage. My left shoulder remains an issue with overhead pushing. The of these strength session is to hopefully bulletproof the body in preparation for fall and spring races.

Killer Beez

I was off for the ride out to the lake. My focus was wavering and the sun was aggravating my eyes. I hit Beal's Chapel pretty hard and that helped wake me up a little bit. I had more energy and focus on the return trip. No PRs and a relative effort of 18. 20.79 mi. Time 1:20:22. Avg Speed 15.5 mph. Elev Gain 561 ft. Avg HR 117 bpm.

Thursday 29

No morning flow and only one cup of coffee. Resting HR 62. Weight 171.6. I was a little surprised I was lighter after Azul. I slept good, 7h 9m. Deep 3h 0m. Light 4h 9m. Awake 7m. 

Massage therapy appointment revealed no sore spots or imbalances. 

1 Easy - 4 with Speed Play - 1 Easy

What an awesome weather day. It's starting to feel a bit like fall. I probably shouldn't have run after massage but it was too nice not to. Pre-run focus on firing the glutes and ankle mobility. Mile 1 9:08 easy. Miles 2-5 had 2 segments each of speed play. Mile 6 easy 9:24.

Friday 30

I've been staying up later and getting up later but sleeping well all week. Resting HR 62. Weight 170.8. Sleep 7h 52m. Deep 3h 25m. Light 4h 27m. Awake 6m.

Big Oak > Quarry > Gallaher

Easy trail running. This was not a personal FKT, but it was a good effort with no walking or breaks. Relative effort 94. Calories 754 C. Time 1:05:16. Avg HR 149 bpm.

Strength Session. 10 minutes core and mobility. 25 minutes total body body strength. 10 minutes Hydro Massage.

Saturday 31

Travel to San Diego. 

EIGHT 19 - 25 (80.3)

Weekly Intentions (what makes you better):

1. eat enough
2. eat good
3. stop crazing at home (i.e., stop grabbing a handful of M&Ms everytime I walk past the bag)
4. mobility
5. core

Monday 19

Resting HR 58. Sleep 5h 58m. Deep 2h 49m. Light 3h 9m. Awake 12m. Weight 173.4.

Morning flow 15 minutes.

The plan was to run at lunch then ride after work. I got busy and couldn't get out at lunch. When I was ready to go the Feels Like was 102.

Greenway Ride

Relative Effort 23. 12.03 mi. Time 51:09. Avg Speed 14.1 mph. Elev Gain 196 ft. Avg HR 129 bpm.

Easy with Strides

Relative Effort 84. 5.01 mi. Time 44:31. Avg Pace 8:53 min/mi. Elev Gain 87 ft. Avg HR 156 bpm.

Tuesday 20

Resting HR 69. Sleep 8h 9m. Deep 3h 47m. Light 4h 22m. Awake 10m. Weight 170.4. 

Not Easy with Strides

Relative Effort 85. 6.01 mi. Time 56:04. Avg Pace 9:20 min/mi. Elev Gain 34 ft. Avg HR 151 bpm. Feels Like 98. This heat is no joke.

Night flow: 15 minutes of yoga

Wednesday 21

Resting HR 67. Sleep 6h 2m. Deep 2h 9m. Light 4h 0m. Awake 7m. Weight 170.4.

Killer Beez

Laps 4 and 5 averaged over 18 mph. Relative Effort 83. 25.52 mi. Time 1:34:49. Avg Speed 16.2 mph. Elev Gain 709 ft. Avg HR 138 bpm.

Thursday 22

Resting HR 73. Weight 169.8. Sleep 7h 44m. Deep 4h 4m. Light 3h 40m. Awake 3m. I'm staying up too late and working too much.

7 with a Pick Up

Relative Effort 105. 7.25 mi. Time 1:06:52. Avg Pace 9:13 min/mi. Elev Gain 289 ft. Avg HR 152 bpm.

Friday 23

Resting HR 71. This has been too high for too long. Weight 172.4. Sleep 7h 33m. Deep 1h 5m. Light 5h 58m. Awake 7m.

Comedy of errors. Big plans. The goal was Loyston Point for MTB and trail run. We get there and I have forgotten my helmet and Justin's knee was swollen. Gave up and went home.
Planet Fitness Day 1: Total body strengthening and Hydromassage 60 minutes

Saturday 24

Resting HR 66. Weight 172.6. Sleep 8h 20m. Deep 4h 52m. Light 3h 28m. Awake 4m. Garmin got this one all wrong, I hardly slept more than a few naps.

Roadkill Long Run

Relative Effort 131. 10.01 mi. Time 1:32:36. Avg Pace 9:15 min/mi. Elev Gain 234 ft. Avg HR 147 bpm.

Planet Fitness Day 2: Core, stretch, and Hydromassage 40 minutes

Sunday 25

Resting HR. Weight 173.0.

Single Track and Gravel

Sinkhole > Boulder > Black Oak > Quarry > Poplar Creek. Relative Effort 37. 14.51 mi. Time 1:26:13. Avg Speed 10.1 mph. Elev Gain 823 ft. Avg HR 127 bpm.

EIGHT 12 - 18 (26.4)

Monday 12

First night in Bellevue equals poor sleep. Resting HR 67. Sleep 5h 41m. Deep 1h 51m. Light 3h 50m. Awake 6m.

Bellevue Run

Relative Effort 49. 4.19 mi. Time 37:14. Avg Pace 8:53 min/mi. Elev Gain 152 ft. Avg HR 146 bpm. Feels like fall out here, temps in the high 50s low 60s in the mornings. I found a nice little city park with a half mile cinder track where I did 7 or 8 laps.
Made it through day one of Visual Studio Live! Microsoft campus is pretty awesome, assuming it would be a cool place to work. My diet was good. I got glutened at breakfast with an English muffin with egg, sausage and cheese. There was lots of great fruit though. Lunch was at the Commons, there I had roasted chicken with potatoes and broccoli. Afternoon snack was an ice cream sandwich and an apple. I wasn't too hungry, so for dinner I got fish tacos with corn salad.

Tuesday 13

Resting HR 61. Sleep 6h 34m. Deep 1h 47m. Light 4h 47m. Awake 13m.

I think I slept better but Garmin says I did not, maybe there will be an update later today.
Gym Session: Elliptical 20 minutes. Strength 10 minutes

Wednesday 14

Resting HR 62. Sleep 6h 41m. Deep 2h 7m. Light 4h 34m. Awake 2m.

M&Ms and Hills

Relative Effort 56. 6.01 mi. Time 56:53. Avg Pace 9:28 min/mi. Elev Gain 724 ft. Avg HR 142 bpm. A couple of dead ends and lots of hills.

Thursday 15

Resting HR 64. Sleep 7h 48m. Deep 2h 0m. Light 5h 48m. Awake 10m. This was the best sleep since I got out here.

MP and 200m Repeats

Relative Effort 46. 6.01 mi. Time 52:54. Avg Pace 8:48 min/mi. Elev Gain 278 ft. Avg HR 139 bpm.
Gym Session: 22 minutes of total body.

Friday 16

Resting HR 68. Sleep 6h 29m. Deep 3h 0m. Light 3h 29m. Awake --.

Up and out early for 8:00 to 5:00 session. No activity.

Saturday 17

Resting HR 68. Sleep 6h 44m. Deep 2h 41m. Light 4h 3m. Awake 10m.

Up at 4:00 A.M. PST to travel home from Seattle.

Sunday 18

Resting HR 63. Sleep 8h 47m. Deep 2h 20m. Light 6h 27m. Awake --.

Social Ride with Fam

Easy peazy. Mileage for this week was down due to travel. I viewed it as a recovery week.

EIGHT 5 - 11 (78.9)

Monday 5

Resting HR 59. Weight 170.2. Sleep 8h 43m. Deep 2h 47m. Light 5h 56m. Awake 3m.
Morning flow. Hypervolt only.

North Boundary (new loop)

Guard Shack Gate > Big Black Oak > Quarry > Gallaher > North Boundary > Boulder

Relative Effort 34. 5.71 mi. Time 1:01:19. Avg Pace 10:44 min/mi. Elev Gain 486 ft. Avg HR 144 bpm.

Tuesday 6

Resting HR 68. Weight 173.2. Sleep 7h 49m. Deep 2h 1m. Light 5h 48m. Awake 7m. 

Morning flow. 15 minutes.

Hill Repeats

Relative Effort 27. 5.10 mi. Time 47:07. Avg Pace 9:15 min/mi. Elev Gain 292 ft. Avg HR 145 bpm.

Wednesday 7

Resting HR 61. Weight 170.6. Sleep 7h 25m. Deep 2h 45m. Light 4h 40m. Awake --.

Killer Beez Ride

Relative Effort 44. 6 segment PRs. 25.96 mi. Time 1:37:54. Avg Speed 15.9 mph. Elev Gain 673 ft. Avg HR 127 bpm.

Thursday 8

Up too late and too early. Resting HR 68. Weight 171.8. Sleep 5h 41m. Deep 2h 23m. Light 3h 18m. Awake 5m.

CB 6 with a High Roller

Relative Effort 70. 6.04 mi. Time 55:31. Avg Pace 9:12 min/mi. Elev Gain 195 ft. Avg HR 146 bpm.

Friday 9

Resting HR 61. Weight 169.2. Sleep 7h 41m. Deep 2h 49m. Light 4h 52m. Awake 2m. Better than last night.

Knoxville Long Run

Relative Effort 129. 12.01 mi. Time 1:52:48. Avg Pace 9:23 min/mi. Elev Gain 422 ft. Avg HR 144 bpm. This was a sweatfest like no other.

Saturday 10

Resting HR 56. Weight 169.4. Sleep 9h 17m. Deep 2h 12m. Light 7h 5m. Awake 1m.

Easy Run

Relative Effort 31. 3.81 mi. Time 35:03. Avg Pace 9:12 min/mi. Elev Gain 3 ft. Avg HR 141 bpm.

Marina > Turnpike

Relative Effort 57. 20.24 mi. Time 1:18:35. Avg Speed 15.5 mph. Elev Gain 499 ft. Avg HR 136 bpm.

Sunday 11

Resting HR 66. Weight 169.4. Sleep 7h 54m. Deep 2h 4m. Light 5h 50m. Awake 1m. 

Travel to Seattle. Exhausting.

EIGHT 1 - 4 (71.0)

Thursday 1

Resting HR 61. Weight 172.4. Sleep 5h 51m. Deep 2h 27m. Light 3h 24m. Awake 6m. I think I had work on my mind last night.

Morning flow.

Tempo/Progression

A little speed play. Relative effort 55. 3 miles at 8:26.7, 7:59.0, and 7:38.9. 6.00 mi. Time 51:54. Avg Pace 8:39 min/mi. Elev Gain 75 ft. Avg HR 154 bpm.
Evening flow.

Friday 2

Resting HR 59. Weight 171.0. Sleep 8h 0m. Deep 3h 15m. Light 4h 45m. Awake 2m.
Afternoon flow.
Today's double got stormed out. Bummer, no miles.

Saturday 3

Resting HR 61. Weight 172.8. Sleep 8h 12m. Deep 2h 49m. Light 5h 23m. Awake --.

Morning flow.

Roadkill Long Run

Relative Effort 41. 12.15 mi. Time 1:58:03. Avg Pace 9:43 min/mi. Elev Gain 403 ft. Avg HR 140 bpm.

Sunday 4

Resting HR 60. Weight 172.4. Sleep 8h 36m. Deep 2h 31m. Light 6h 5m. Awake 5m. 

Morning flow. Hypervolt only.

Butterflies 30

Relative Effort 38, compared to 80 on initial Butterflies for Hope ride. 30.31 mi. Time 1:56:26. Avg Speed 15.6 mph. Elev Gain 1,529 ft. Avg HR 132 bpm. Fun ride showing improvement. 

Easy 20

Run brick. 2.29 mi. Time 20:01. Avg Pace 8:43 min/mi. Elev Gain --. Avg HR 153 bpm. 

JULY STATS

RUNNING - 90.7
RACES - AJC Peachtree 10k
CYCLING - 325.7 Tour de Rocky Top
ALL ACTIVITIES - 417.4 (biggest month ever - again)
STRENGTH SESSIONS - 0

SEVEN 29 - 31

Monday 29

Resting HR 59. Weight 174 (shaking my head). Sleep 4h 53m (I hope I slept more than this. I am tired). Deep 2h 38m. Light 2h 15m. Awake --.

Morning flow.

Balter Beer Run

Relative Effort 12. 4.00 mi. Time 39:01. Avg Pace 9:45 min/mi. Elev Gain 219 ft. Avg HR 137 bpm.

Evening flow.

Tuesday 30

Resting HR 58. Weight 172.8. Sleep 7h 14m. Deep 2h 24m. Light 4h 50m. Awake 3m.
Morning flow. 

Easy with a Pick Up

Relative Effort 39. 6.00 mi. Time 54:27. Avg Pace 9:04 min/mi. Elev Gain 138 ft. Avg HR 147 bpm. 8:46 per mi for the last 2 miles.

Evening flow.

Wednesday 31

Biggest month ever, again. 

Resting HR 60. Weight 170.6. Sleep 7h 57m. Deep 2h 31m. Light 5h 26m. Awake 7m. 

No time for morning flow. I got up late.

Easy Fam Ride

10.19 mi. Time 1:08:41. Avg Speed 8.9 mph. Elev Gain 111 ft. Avg HR 136 bpm.

SEVEN 22 - 28 (129.5)

Monday 22

Resting HR 58. Weight 173.8. Sleep 7h 6m. Deep 1h 35m. Light 5h 31m. Awake --. 

My ride/run double got stormed out.

"Many times I've thought about quitting but it seems that giving up on something you love so much is harder than the setbacks I've faced." Laura Dennis

Tuesday 23

Resting HR 56. Weight 172.2. Sleep 6h 6m. Deep 2h 24m. Light 3h 42m. Awake 8m.

Hill Repeats

1.5 up. 6 x 200m hill repeats. 1.5 down. 5.01 mi. Time 45:14. Avg Pace 9:02 min/mi. Elev Gain 23 ft. Avg HR 147 bpm.  I had some right calf tightness.

Wednesday 24

Resting HR 56. Weight 169.8 (first time in a long time I'm below 170). Sleep 7h 36m. Deep 3h 13m. Light 4h 23m. Awake 2m.

Easy with Strides

4.25 mi. Time 38:22. Avg Pace 9:02 min/mi. Elev Gain 1 ft (Strava had this at 177). Avg HR 145 bpm. I'm beginning to have some right achilles/calf issues.

Ride with the Beez

25.53 mi. Time 1:36:32. Avg Speed 15.9 mph. Elev Gain 682 ft. Avg HR 131 bpm.

Thursday 25

Resting HR 65 (this was high and maybe why I don't feel too great). Weight 171.4. Sleep 6h 2m. Deep 2h 36m. Light 3h 26m. Awake --.

Evening Ride Around Oak Ridge

15.17 mi. Time 1:00:02. Avg Speed 15.2 mph. Elev Gain 477 ft. Avg HR 133 bpm.

Friday 26

Resting HR 61. Weight 170.4. Sleep 7h 44m. Deep 3h 56m. Light 3h 48m. Awake 10m.

Loyston Short Loop

5.11 mi. Time 56:38. Elev Gain 807. Avg HR 143 bpm.

Loyston Revisited

8.17 mi. Time 1:03:53. Avg Speed 7.7 mph. Elev Gain 739 ft. Avg HR 133 bpm. I was tentative and tight but stayed upright.

Low grade headache most of the evening. Possibly dehydrated. 

Saturday 27

Resting HR 63. Sleep 7h 40m. Deep 2h 3m. Light 5h 37m. Awake 2m.

Roadkill Long Run

12.00 mi. Time 1:53:21. Avg Pace 9:27 min/mi. Elev Gain 411 ft. Avg HR 138 bpm. I had some right calf issue at the end of loop one. It originally started this morning going up the stairs to warm up.

Sunday 28

Resting HR 59. Weight 172.4. Sleep 8h 14m. Deep 3h 1m. Light 5h 13m. Awake --. 

Walland to Elkmont and Tremont

54.26 mi. Time 3:32:11. Avg Speed 15.3 mph. Elev Gain 1,539 ft. Avg HR 117 bpm.

SEVEN 18 - 21 (95.7)

Monday 15

Resting HR 57. Weight 176.6 (this is embarrassing). Sleep 7h 54m. Deep 3h 37m. Light 4h 17m. Awake 1m.

Morning flow: 10 minutes - strength.

Turnpike Ride

16.42 mi. Time 52:05. Avg Speed 18.9 mph. Elev Gain 272 ft. Avg HR 136 bpm.

Easy Run Brick

3.30 mi. Time 30:02. Avg Pace 9:06 min/mi. Elev Gain 62 ft. Avg HR 152 bpm.

Tuesday 16

Resting HR 62. Weight 173.4. Sleep 7h 12m. Deep 1h 49m. Light 5h 23m. Awake 6m. I don't think I actually slept this much, more like 5 hours. I'm very tired and foresee a nap in my future.
Picked Kristen up at the airport and napped when I got home.

Solo on Cherokee

15.26 mi. Time 1:00:32. Avg Speed 15.1 mph. Elev Gain 342 ft. Avg HR 131 bpm. Legs were tired and feels like 93 sufferfest.

Wednesday 17

Resting HR 66, HR is creeping up. Weight 172.6. Sleep 8h 6m. Deep 2h 3m. Light 6h 3m. Awake 2m. I'm calling bullshit, I didn't sleep that great.

Morning flow: 5 minutes - strength.

Pre-Ride Run

4.01 mi. Time 35:13. Avg Pace 8:47 min/mi. Elev Gain 238 ft. Avg HR 153 bpm. My effort may have been a bit too high.

Riding with the Beez

25.55 mi. Time 1:42:06. Avg Speed 15.0 mph. Elev Gain 499 ft. Avg HR 138 bpm. Easy riding with a couple of pickups.

Thursday 18

Resting HR 73, YIKES. Weight 171.6. Sleep 6h 45m. Deep 1h 36m. Light 5h 9m. Awake --.

Not so easy 8

8.01 mi. Time 1:15:55. Avg Pace 9:29 min/mi. Elev Gain 320 ft. Avg HR 152 bpm.

Friday 19

Resting HR 60. Weight 171.2. Sleep 8h 27m. Deep 3h 9m. Light 5h 18m. Awake 6m.

Saturday 20

Resting HR 55. Weight no weight. Sleep 8h 19m. Deep 2h 49m. Light 5h 30m. Awake 6m.

Roadkill Miles

10.01 mi. Time 1:33:27. Avg Pace 9:20 min/mi. Elev Gain 1,227 ft. Avg HR 149 bpm. The last 2 miles were sub-marathon pace.

Sunday 21

Resting HR 55. Weight no weight. Sleep 8h 49m. Deep 3h 35m. Light 5h 14m. Awake 6m.

Greenway Ride

13.15 mi. Time 1:02:44. Avg Speed 12.6 mph. Elev Gain 301 ft. Avg HR 112 bpm.

Weekly total: Distance: 95.70 mi. Time: 8:32:04. Calories: 4,639 C.

SEVEN 8 - 14 (65.3)

Monday 8

Resting HR 60. Weight 172.6. Sleep 7h 43m. Deep 2h 28m. Light 5h 15m. 

Morning flow: 12 minutes - core, mobility, and push ups.

Cherokee Ride

16.88 mi. Time 58:32. Avg Speed 17.3 mph. Elev Gain 293 ft. Avg HR 133 bpm. Feels like 92. Stronger because of Saturday.

Balter Run

4.01 mi. Time 37:19. Avg Pace 9:19 min/mi. Elev Gain 200 ft. Avg HR 150 bpm. Feels like 99.

Tuesday 9

Resting HR 64. Weight 171.4. Sleep 7h 20m. Deep 1h 45m. Light 5h 35m. Awake 2m. 

Morning flow: 10 minutes - flow and mobility.

Feels Like 103

4.59 mi. Time 46:33. Avg Pace 10:08 min/mi. Elev Gain 210 ft. Avg HR 135 bpm.

Wednesday 10

Resting HR 61. Weight 171.8. 8h 13m. Deep 4h 7m. Light 4h 6m. Awake 16m.

Morning flow: 10 minutes - flow and mobility.

Killer Beez

22.63 mi. Time 1:25:51. Avg Speed 15.8 mph. Elev Gain 379 ft. Avg HR 124 bpm.

Thursday 11

Resting HR 66. Weight 172.4. Sleep 7h 43m. Deep 3h 19m. Light 4h 24m. Awake 8m. 

Morning flow: 10 minutes - flow, core, and mobility.

Haw Ridge Run

I felt a little stronger on the hills. 5.07 mi. Time1:01:58. Avg Pace 12:14 min/mi. Elev Gain 304 ft. Avg HR 134 bpm.

Friday 12

Resting HR 61. Weight 172.4. Sleep 7h 49m. Deep 2h 36m. Light 5h 13m. Awake 6m.

Morning flow: 10 minutes - flow, core, and mobility.

Loyston Broke Me

12.10 mi. Time 1:37:06. Avg Speed 7.5 mph. Elev Gain 1,209 ft. Avg HR 120 bpm. I washed out in a not so bad turn and went down hard. Banged up knee, chin, shoulder, and face. I've got healing to do.

Saturday 13

I bailed on the morning ride and racing this evening. Very sore still from the crash. Travel to Virginia.

After being on my feet all evening at the race my lower leg is swollen and sore. I may have broken something. If there is no improvement by Monday I'll go for x-rays.

Sunday 14

Travel home. My leg is much improved but I plan to take another day to recover. 

SEVEN 1 - 7 (105.8) Peachtree 10k

Monday 1

Resting HR 70 (too high). Weight 175.4. Sleep was interrupted. I was sick last night and didn't feel good all day. Rest day. No alcohol or sweets.

Tuesday 2

Resting HR 55 (wow, is this my heart off alcohol?). Weight 174.0. I slept good but had to get up more than once to go to the bathroom. I eventually overslept.

Dodging Thunderstorms

LMLS. 4.01 miles. 5 x 100m strides. Time 34:19. Avg Pace 8:34 min/mile. Elev Gain 14 ft. Justin says I need to quit avoiding the hills. Avg HR 142 bpm.

Wednesday 3

Resting HR 61. Weight 173.8. 

Cherokee Ride

15.86 mi. Time 58:30. Avg Speed 16.3 mph. Elev Gain 471 ft. Avg HR 130 bpm.

Travel to Atlanta and lots of walking at the expo.

Thursday 4

Resting HR 61. Good sleep but only 1:58 deep sleep. 

AJC Peachtree 10k

6.28 mi (I didn't run the tangents). Time 49:11 (missed my course record by 15 seconds). Avg Pace 7:50 min/mi (better than 2015). Elev Gain 228 ft. Avg HR 164.

We had a nap before the Braves game but still exhausted.

Friday 5

Resting HR 53. Sleep was okay.

Calhoun's Ride

10.66 mi. Time 52:30. Avg Speed 12.2 mph. Elev Gain 206 ft. Avg HR 122 bpm. Calhoun's Strawberry Shortcake.

Saturday 6

Resting HR 63. Crappy sleep 5h 34m. Deep 57m. Light 4h 37m. Awake 2m. Weight 175.6 (WTF).

Tour de Rocky Top

63.95 mi (my first metric century). Time 4:28:50. Avg Speed 14.3 mph. Elev Gain 3,102 ft (Strava 3861 ft). Avg HR 133 bpm.

Sunday 7

Resting HR 64. Good sleep. 

Recovery Run

4.01 mi. Time 5:53. Avg Pace 8:57 min/mi. Elev Gain 118 ft. Avg HR 138 bpm.

Recovery mode, lazy river and napping. 

JUNE STATS

RUNNING - 107.7
RACES - None
CYCLING - 181.6
ALL ACTIVITIES - 289.2 (biggest month ever - again)
STRENGTH SESSIONS - 5

SIX 24 - 30 (74.3)

Monday 24

Resting HR 63. Poor Sleep. Weight 172.8. 

Gym session
Plank circuit 30 seconds each, Hollow hold 30 seconds, Bridge 20, Clams 20, Push ups 20, Free Motion Calf single leg #120 3 sets of 8, Bench #135 2 sets of 5, #145 4, Press dumbbell #30 3 sets of 6, KB deadlift #70 2 sets of 7 some right knee pain, Free motion lat #90 3 sets of 5

I bailed on yoga. Thunderstorms and I just wanted to go home.

Tuesday 25

Resting HR 65. Poor Sleep. Weight 174.6.

#RunningOnHope

This run/workout was dedicated to Gabe Grunewald. 3 miles easy. 6 x 1 minute hills with IR jog back. 1 mile easy. Feels like 86. Looks like I got a bit further this week. It still hurt every bit as bad.

Plank and push ups before bed. 

Wednesday 26

Resting HR 71. Slept better, but I didn't go to bed early enough. Weight 173.6. I missed the group ride to get a new phone.

Thursday 27

Resting HR 62. Weight 173.

Rita's Loop

6 miles with strides. Pace 8:49. 

Ride To and From TT

Undocumented on Garmin or Strava so I guess it didn't happen. We rode from Larry and Marty's to watch the USA Cycling TT championship. 

Friday 28

Resting HR 67. Weight 173. Sleep was good.

Mile Repeats

1 easy, 2 x 1 mile (7:42, 7:28), 1 easy

Saturday 29

Resting HR 68. Weight 172.6. 

Tour de Anderson County

Time 3:40:04. Avg Speed 13.7 mph. Elev Gain 2,176 ft. Avg HR 123 bpm. 

Sunday 30

Still a little tired from the long ride. I drug my ass out of bed anyway to get some miles. 

Knoxville Running

8.01 miles. Time 1:13:22. Avg Pace 9:10 min/mi. Elev Gain 322 ft. Avg HR 147 bpm.

Post run USA Cycling fun day. Too much heat, sun, and beer. 

SIX 17 - 23 (74.7)

Monday 17

Resting HR 69. That's a little high. Travel from MB.

Chase the Moon

This was an easy Balter run with KTC. 4 miles. Pace 9:40. HR 140. Feels like 85. 

Tuesday 18

Resting HR 62. Sleep app says I slept 8:55 with 4:42 deep sleep. It didn't feel like it. Weight 174.2. It's time to clean things up.

Hill Repeats

Strength training for runners. LMLS and drills. 3.7 miles easy. 5 by 1 minutes hills. 1 mile easy. A little stretching. HR 148. Feels like 77, seemed hotter.

Wednesday 19

Resting HR 61. My weight was down 1.8 pounds. 

Gym session
Warm up: leg swings, down dog > low lunge with rotation, push ups
Single leg bridge #25 3 sets of 8, Hip flexor stretch, Incline dumbbell #40 3 sets of 7, Low pulley Row #100 3 sets of 7, Hanging leg/knee lifts 3x8, Free Motion Calf single leg #120 2 sets of 10

Killer Beez

25.5 miles. Speed 15.9. HR 128. Feels like 84. 

Thursday 20

Resting HR 70. My lower back is tight allowing limited lumbar extension. I felt some tightness in the gym yesterday but I'm not certain what is the cause. One day eating out (Calhoun's Oriental Chicken Salad, Azul Tequila 2 grilled chicken tacos, rice, and beer) and I'm back over 170. I still think I'm eating cleaner and this will pay off.

Easy Run with Strides

I did not feel good for this one. Struggled through it. 4 miles. Time 35:35. Pace 8:55. Feels like 79. Cadence 169. 4 x 30 second strides.

Friday 21

Resting HR 70. Travel to Cades Cove for camping and KTC run. 

Cades Cove Short Loop

We saw deer, horses, turkey, rattlesnake, and momma bear and cub. The run was 4 miles with a creek crossing. Feels like 84.

Saturday 22

Resting HR 71. HR has been high lately. Last night was something else, rain and storms. I enjoy camping, but every time it rains. 

Cades Cove Long Loop

Hot and humid. Slogged my way through 11 miles. Very draining.

Recovery was an issue, felt drained all day. Definitely under fueled and dehydrated.

Sunday 23

Resting HR 63. Sleep was good. Morning flow: 15 Minute Post-Ride Mountain Bike Yoga Routine

Knoxville Cycling

Some greenway, some streets, and some hills. Road from Cherokee to the School for the Deaf. 20.1 miles. Kinda hot.