February Stats

RUNNING - 127.9
RACES - N/A
CYCLING - 30.1
ALL ACTIVITIES - 158.0
STRENGTH SESSIONS - 5

TWO 24 - 28

Sunday 24

Week FIFTEEN of MBM training. Race week is finally here and the time passed quickly. I've trained as best I could. During this training cycle I raced two 5ks and one 10 miler. I rode the indoor trainer 123.7 miles and ran close to 500 miles. On the down side, I had the flu and a cold.

40' Easy

4.3 miles. Pace 9:25. Elevation 101. HR 137.

Monday 25

Only 5 sleeps until MBM. I'm still feeling cold symptoms similar to what I had the beginning of the month.

Intervals

10 minutes up. 4 x 5 minutes (7:50, 7:35, 7:40, 7:39). 6 minutes down. I'm feeling good and this workout felt great.

Tuesday 26

I'm still dealing with cold symptoms. Hoping for relief by Saturday. I'm thankful for the rest day today.

Wednesday 27

Only 3 sleeps until MBM and the taper is going as planned. My cold symptoms seem to be a little better today. Fingers crossed.
I decided to go to the doctor and I wish I would have done so Monday. Nurse Practitioner Bridget prescribed Prednisone, Z-Pack, and Robitussin D. After one dose of Z-pack and Robitussin D I am less congested.

30' Easy

3.35 miles. Time 30 minutes. Pace 9:00. The pace might have been too fast but I was feeling good.

Thursday 28

My cold symptoms are about better.

Travel to Columbia
We left Justin's at 2:30 and got to our hotel around 10:00. I-40 was closed so we decided to go through JC. It’s an easier drive but it takes a little longer.

TWO 17 - 23 (31.3)

Sunday 17

Week FOURTEEN of MBM training.

Rest / recovery day. Hypervolt therapy before bed.

Monday 18

Up early for an appointment to get a pulmonary function test. Unfortunately, my deductible was too high. 

60' Easy

My right foot was an issue for the entire run. 6.48 miles. Pace 9:16. HR 145.

Tuesday 19

Morning flow: Hypervolt for lower body

ST: Core: plank push ups crunches, KB deadlift 70 3x6 > Pull ups set 1 bw 3r. 2x6 100, Core: plank push ups crunches, Incline bench 95 3x6, KB goblet squat 25 3x6, Upper body erg 3x30 sec, Rope climber 3x30 sec, C2 3x30 sec

Before bed flow: Hypervolt for lower legs

Wednesday 20

I woke up at 4:00 and it wasn't raining, so I went for a run. 

Pre-run: Ankle mobility, clams 25, single leg bridge 10, plank 20s, push ups 5, eccentric calf 10, and single leg squats 10. 

30' Easy

I'm waiting on Justin's email scolding me for my easy being too fast. 3.4 miles. Pace 8:49. HR 142. Z2 89%. It was dark, I felt great, and I couldn’t see my watch. No foot pain, no hamstring pain. This would have been a great day for a race. I did see the split for mile 2 and tried to slow down. Ran 2 seconds faster.

It's not looking too good for this evening run. Lots of rain and possibly storms.

The rain held off. It was a good day.

Pre-run: Squats, leg swings, step downs, and drills

Tempo

15 minutes easy. 30 minutes tempo (could be a progression 7:59, 8:01, 7:52, 7:40) 5 minutes recovery

Before bed flow: Hypervolt for lower body

Thursday 21

After Tuesday's ST I decided my upper body strength has vanished and I need to be in the gym 2-3 times a week to get it back. Also, my goal for running faster this summer is going to be strength oriented.

GOALS: Basic strength through the rest of February into March then begin incorporating olympic lifts and plyos. GETTIN JACK'D this summer.

Gym Session:
WU Block: Upper body erg, Rope Climber, C2, SkiErg 3x30 seconds each
Single Leg Stability Block: Balance disk 30 seconds > single leg bridge 11 > step down 10
Hip flexor stretch 30 seconds
Upper Body Strength Block: Press 65, 75 3x5, tricep press down 42.5 3x8, Compound Row 125 3x5, Dbell curls 25 3x5
Calf foam roll R 30 seconds L 2x30 seconds
Abs Block: Hollow hold and crunches

Friday 22

Pre-run (home): Hip mobility, single leg bridge and clams

Pre-run: Squats, leg swings, step downs, and drills

Intervals 

15 minutes easy. 5 x 3 minutes (paces: 7:41, 7:34, 7:33, 7:29, 7:24). 10 minutes easy

Some hip mobility and stretching later in the evening

Saturday 23

Heavy rain and flooding kept me off the roads today. Some of the Roadkill runners braved the wet to get their runs in, but Justin and I decided it wasn't worth. We opted for the trainer instead. 

Zwift - Watopia

10.2 miles. Time 31:24. Speed 19.5. Elevation 197. Power 129. My highest watts ride yet. 

TWO 10 - 16 (38.8)

Sunday 10

Week THIRTEEN of MBM training.

Recovery Run

This was a dreadmill struggle. 5 minutes walk. 20 minutes run. 2.1 miles. 5 minutes walk.

ST: KB row #25, deadlift #50, press #25, push ups 3 sets of 6 each

Stretch, foam roll, and core

Monday 11

I slept good with just a little coughing. I had my physical this morning and as expected, I need to get back on the gluten free diet.

Intervals

Warm up including 4 strides. 10 minutes up. 10 minutes threshold (1.31 miles). 6 x 1k (4:38.5, 4:41.1, 4:37.4, 4:39. 8, 4:44.2, 4:32.2). 5 minutes down. Stretch

Tuesday 12

Gluten free day 1.

ST/XT: Wall ball > Ski Erg, Step up > KB row, C2 > Ab Coaster, Free Motion Chest > Lat, Plank > KB press, Stretch & Foam Roll

Wednesday 13

GFD 2. Also, I've been supplementing D, iron, folic acid, B12.

Threshold

10 minutes easy. 20 minutes threshold (just below MP). Easy back to the Runner's Market.

Thursday 14

Recovery day.

Friday 15

I decided not to run due to hamstring and achilles niggles.

Zwift - Richmond

Miles 11. Time 40 minutes. Speed 16.4. Elevation 427. Power 119.

Saturday 16

Pre-run: Ankle and hip mobility. Clams and plank.

60' Easy 60' MP

Hour 2 was just a bit below MP (8:34). 13.35 miles. The usual suspects began breaking down in the second hour. I felt niggles in my right hamstring, achilles, and foot. Otherwise it was a good effort.

TWO 3 - 9 (40.5)

Sunday 3

Week TWELVE of MBM training.
I had a hard time getting to sleep again and I feel like I'm taking a cold. Loaded up on over the counter allergy medicines.

Recovery Run

Distance 3.1. Time 30 minutes. Pace 9:36. Elevation 151. HR 136. Z2 79%. I felt better running today than after the first 20 miler.

Monday 4

Another night of difficulty getting to sleep. I've got to fix this.
This morning I went for blood work prior to my physical next week.
Pat called around 3:20 to tell me her mom had passed away. The next few days will be travel and grieving. We cancelled our run to hang out with Kristen.

Tuesday 5

I finally slept better but I still feel like I’m taking a cold or I’m dealing with allergies. Pat returns from Texas around 12:30. We'll be heading to Virginia soon after.
I received a call from Dr. Henderson's office saying I needed to start taking folic acid and B12. My anemia must be worse than usual.

Intervals

6 x 1k (4:40, 4:36, 4:39, 4:35, 4:29, 4:34) I'm pleased with the effort, this was the best I had today.

Travel to Virginia. Exhausted. 

Wednesday 6

I slept pretty good. Woke up early, around 5. I did nap little after. This was a long and tiring day.

Thursday 7

Today my cold/allergy symptoms are improved. I'm still sleeping better. Still taking my vitamins and cold/allergy remedies.  

Treadmill Easy

Distance 4 miles. Time 38:10. Pace 9:32. It was hot in the hotel gym, a bit of a struggle. 

ST: Dumbbell press #20 3x8, Swings #20 3x4. Deadlifts #50 3x6. 

My cold symptoms returned with a cough. 

Friday 8

We've had temps as high as 75 but today it's coming back down. I bought elderberry juice to add to the daily routine.

4 Miles Easy

Time 37:36. Pace 9:23. Elevation 160. HR 138. Z2 88%. Cool and windy.

Saturday 9

I'm still not feeling great. Sleeping good though.

Twenty (Two) Miler Number Three

It's cold and windy and I'm ready for this marathon season to be over. 

22 miles. Time 3:31:47. Pace 9:37. Elevation 918. HR 142. The last 3 miles were challenging, I didn't hydrate well enough. Thankful for the struggle. 

TWO 1 - 2 (56.4)

Friday 1

January was a blur. 

Zwift - Richmond

Distance 8.9. Time 30 minutes. Speed 17.4. Elevation 269. Power 122. HR 120.  

Post-ride flow: Ankle and hip mobility. Crunches 35. Push ups 15.

Intervals

10 minutes up. 6 x 5 minutes. Average pace 7:29, 7:22, 7:26, 7:26, 7:30, 7:27. Nice job pacing! This was a challenging workout. No niggles, but a bit of butt lock. 

Post-run flow: Ankle and hip mobility. Crunches 35. Push ups 7.

Saturday 2

I had trouble getting to sleep again last night. Pre-run flow: Ankle and hip mobility. Bridge and clams. Crunches 35. Push ups 15.

Twenty Miler Number Two

I had right hamstring issues around mile 7 but everything held together and I was able to finish strong doing the last 2 miles under my MP. Time 3:05:15. Pace 9:22. Elevation 890. HR 141. Z2 86%. 

Rest and recovery.