January Stats

RUNNING - 131.6
RACES - Calhoun's New Year's Day 5k, Calhoun's 10 Miler
CYCLING - 35.7
ALL ACTIVITIES - 167.3
STRENGTH SESSIONS - 5

ONE 27 - 31

Sunday 27

Week ELEVEN of MBM training. Slept great. Upper back injury (probably a rotated rib) cooking eggs. WTF!

Pre-run: Plank, clams, and bridge. Light stretching. Ankle and hip mobility.

Recovery Run

This was a tough one. I'm really not feeling it post-long run. Distance 3.0. Time 30 minutes. Pace 9:54. Elevation 107. HR 140.

Monday 28

I was up early to Pat to the airport. I'm going to be tired today.

Treadmill Recovery Run

Warm up: plank, bridge, and clams. Squats, calf raise, reverse lunge, eccentric calf. Strides and drills.
Distance 3.1. Time 30 minutes. Pace 9:35. HR 137. Good stretch after.

Threshold

Warm up: Squats, calf raise, reverse lunge, eccentric calf. Strides and drills. Hypervolt.
15 minutes easy. ~9:25 pace. 15 minute threshold ~8:00 pace. 15 minutes easy ~9:00 pace. I experienced a bit of a right hamstring niggle. Stretch.

Tuesday 29

Woke up early, then overslept.

Pre-run: Plank, bridge, and clams. Ankle and hip mobility. Stretch.

Easy Off Road Run

Distance 4.8. Time 50 minutes. Pace 10:21. Elevation 408. HR 150. Z2 61%. Z3 35%.

Wednesday 30

I didn't sleep well, almost felt like I was about to have an anxiety attack.

Progression Run

10 minutes easy 9:30 pace. 25 minute progression (8:53, 8:29, 8:00). 10 minutes easy 8:55 pace. Stretch. Bloody nose and bum.

Thursday 31

Recovery day. 

ONE 20 - 26 (54.0)

Sunday 20

Week TEN of MBM training. Recovery from Calhoun's, some hot tub, some Hypervolt, and a recovery run.

Recovery Run

Nice warm up of squats, reverse lunges, lateral steps, and calf raise with some strides and drills. Distance 3.3. Time 30 minutes. Pace 9:06. HR 144. Z2 77%.

ST: 20 minutes. Core and mobility. Press #65 3x8 and squats #135, #115 3x6. KB deadlift #60 3x8 and KB swing to snatch #25 3x5. One-arm low pulley row #40 3x6.

Right calf soreness: Myofascial release and hypervolt

Monday 21

Right calf soreness: Myofascial release and hypervolt

Recovery Run One

Warm up of squats, reverse lunges, lateral steps, calf raise, some strides, and LS. Foam roll.

Distance 3.2. Time 30 minutes. Pace 9:09. HR 133. Z2 67%.

Recovery Run Two

Limited warm up. Distance 4.4. Time 40 minutes. Pace 9:09. HR 146. Z2 95%.

Tuesday 22

Right calf soreness: Improving. Myofascial release and hypervolt

Intervals

This may have been my hardest workout ever. Warm up: Squats, lateral steps, strides, drills, ankle mobility, and hypervolt. 10 minutes up. 15 minutes threshold (7:30 pace). 5 x 1k (4:34, 4:37, 4:39, 4:36, 4:38, sub-7:30 pace). 15 minutes threshold (7:42 pace). 5 minutes down. No niggles.

P.M. flow: Stretch and hypervolt

Wednesday 23

I stayed up too late but I slept ok. No niggles, just tired.

A.M. flow: stretch

Zwift NYC

Distance 9.7. Time 45'. Speed 12.6. Elevation 879. Power 109.

Thursday 24

Recovery day. Zombie like. Tired.

Friday 25

Recovery Run

Warm up: Squats, strides, reverse lunges, eccentric calf, and drills. Distance 4.2. Time 40 minutes. Pace 9:28. Elevation 291. HR 141. Z2 83%.

Saturday 26

Pre-run: Ankle and hip mobility. Bridge, clams, and plank.

Twenty Miler Number One

Distance 20. Time 3:10. Pace 9:30. Elevation 661. HR 161. Z2 25%. Z3 62%. I was very pleased with this effort. 

ONE 13 - 19 (44.0) Calhoun's 10 Miler

Sunday 13

Week NINE of MBM training.

Zwift Watopia

Distance 10.0. Time 31:48. Speed 19.0. Elevation 186. Power 112.

Post-ride flow: Crunches, supine plank, squats, push ups, prone plank, and bridge 3 circuits.

Monday 14

Pre-run flow: Hip and ankle mobility. Plank (supine and prone) and bridge. Eccentric calf, squats, and single leg squats. Leg swings.

Recovery Run

Distance 3.2. Time 30 minutes. Pace 9:27. HR 142. Z2 96%. 

Intervals

LMLS. 5 x .5 miles (3:31.2, 3:31.9, 3:33.9, 3:32.7, 3:32.8). I felt better than I thought I would. Moving on.

Tuesday 15

I was tired this morning. I can't say why other than flu and interval issues. 

Easy Run

LMLS. Distance 4.4. Time 40 minutes. Pace 9:08. Elevation 146. HR 143. Z2 81%.

ST: Plank. KB deadlift #70 3x6 (calf ROM and pull up hang between sets). Bridge, clam, and side-lying abduction. KB press #25 3x6 (calf ROM and pull up hang between sets). Plank.

Hypervolt for calves before bed.

Wednesday 16

Poor decision making, poor planning, and poor sleep equals not being able to get up to run. 

A.M. flow: Hypervolt for calves and posterior knee.

Easy TM Run

LMLS. Distance 3.2. Time 30 minutes. Pace 9:19. HR 135. Z2 78%. Post-Run core and stretch.

Pre-Race Threshold

LMLS (modified due to some left knee pain). 10 minutes WU. 10 minutes at threshold (sub 7:30). 10 minutes at MP (sub 8:45).

Thursday 17

Recovery day.

Friday 18

I didn't sleep great. 

Pre-Race Easy Run

Distance 2.2 miles. Time 20 minutes. Pace 9:04. HR 147. Z2 77%. Bloody bum.

Saturday 19

Pre-race flow: Ankle and hip mobility. Plank, bridge, and clams. 

Calhoun's 10 Miler

Age Group 5. Overall 107. Time 1:18:36. Pace 7:52. This was a 2 second course PR. Not much of a PR but considering I had the flu 2 weeks it was a big effort. The hill got me though.  

ONE 6 - 12 (29.2)

Sunday 6 - Tuesday 8

Week EIGHT of MBM training. This week isn't going to plan, but I've got to make the most of it. I finally got out of the house for a little bit. My flu symptoms are improved but I've got what might be bronchitis.

Recovery Walk/Run

I ventured out for an easy walk/run at Victor Ashe park. 

Wednesday 9

I'm back to work but not really ready to be. The cough persists. Other symptoms are improved. 

Flu Recovery

LMLS. 30 minutes of easy running. Distance 3.2 miles. Pace 9:24. Elevation 46. HR 142. 

ST: 15 minutes. Single dumbbell chest press. Crunches. Plank. Flow. Single dumbbell deadlift, press, and row. 

Thursday 10

Forging forward. I'm still coughing a lot. Recovery day.

Friday 11

I'm still sweating the bed every night. GROSS

Zwift Watopia

Miles 8.1. Time 30 minutes. Speed 16.1. Elevation 325. Power 110.

ST: crunch, supine plank, deep squat hold, push up flow. 3 circuits

Easy Run

Distance 4.3. Time 40 minutes. Pace 9:13. Elevation 157. HR 145. Z2 85%. 

Saturday 12

Pre-run flow: Mobility exercises. ankle strengthening with band. Bridge and side plank/clam with band. 

Post-flu Long Run

Distance 12.1. Time1:53:21. Pace 9:21. Elevation 424. HR 152. Z2 53%. Z3 43%. I wanted to get 15 but my legs hurt too bad.  

ONE 1 - 5 (27.9) Calhoun's NYD 5k

Tuesday 1 New Year's Day

Sleep was in short supply but WTF here we go 2019.

Pre-run: Banded bridge, clams, and lateral step. Hypervolt. 

Calhoun's NYD 5k

This was an unplanned race which was substituted in for a tempo run. AG 3. Overall 108. Time 22:27. HR 162. Cadence 181. Stride 1.25. Splits 7:05, 7:11, 7:03. I didn't feel very fast, but I did feel strong. Thanks marathon training. 

20 minutes of ST

Wednesday 2

A.M. flow: Banded ankle, bridge, and clams. Hypervolt for calves only. Hip and ankle mobility.

My legs continue to ache. I feeling my left achilles today. I started tracking "What I ate today" in Google Keep.

Zwift London

Miles 7.85. Time 25:18. Speed 18.6. Elevation 125. Watts 121. 

WNR

Minimal warm up. Miles 5.45. Time 52:24. Pace 9:27. Elevation 274.

Thursday 3 - Saturday 5

I started feeling like I getting a cold early Thursday, Friday I went to the doctor and it was determined I have flu A.