MARCH STATS

RUNNING - 102.5
RACES - Myrtle Beach Marathon, Covenant Health Knoxville Half Marathon
CYCLING - 118.0
ALL ACTIVITIES - 220.4
STRENGTH SESSIONS - 7

THREE 25 - 31 (64.9) CHKHM

Monday 25 

I just finished my 59th year, working on 60. I don't know how I feel about getting old. Can I just stay here, at this age? I'd be happy with that. Resting HR 71.

45 Minutes Easy

Pre-run: (home) mobility (road) LMLS. My right foot remains an issue. 5 miles. Pace 8:58. HR 149. Z2 63%.

Tuesday 26

Resting HR 74.

Tempo Tuesday

Pre-run: (home) mobility (road) LMLS. My bum is sore from the lunges yesterday. 1 up. 2 mile tempo (14:54). 1 down. Stretch

Gym Session
Push ups 3x12, Press #65 5, Push press #35 5, #85 2x5, Deadlifts #95 5, #115 5, #125 5, Pull ups 4, 3, 3, Plank and Swiss ball hamstring

Wednesday 27

Haw Ridge Running

It's been a minute. Missed the dirt. 

Group Ride led by Beth

20.6 miles. Time 1:16:29. Speed 16.2. Z2 86%. 

Thursday 28

Resting HR 72. Recovery day. All day

Friday 29

Resting HR 67

Easy 4 Miles with 4 Strides

This was the first run in the Superfeet Run Comfort. My foot may have been a better. 

Gym session
Single arm bench 40 3x5, Single arm press 30, Single arm row 50, Curl tricep combo 20 3x5, Squats 135 3x5, Free Motion Calf 140 3x10, Abs and hips 100 reps

Saturday 30

Resting HR 67

Hoka Shake Out

Test run in the Clifton, no foot issues. 

Earth Fare > Calhoun’s > Beer > Earth Fare

Easy family ride

Sunday 31

Resting HR 66

CHKHM

This was my 10th half marathon. It wasn't the hardest but I didn't feel fresh.

THREE 18 - 24 (56.1)

Monday 18

Resting HR 60.

Balter Run

This was a easy runwith Justin and Kristen. 

Tuesday 19

Resting HR 61. I slept good until about 3:30, then I woke up a didn't get back to sleep. I may need a nap today. 

Gym Session:

Push ups 12, plank, clams, hollow hold, Australian pull ups 12, Squats BWx5, 95 3x5, Press 65 75 3x5, Hip and ankle mobility, Pull ups 4, Bench 120 3x5, Nautilus Compound Row 125 3x6

Six Easy

6 miles. Time 54:31. Pace 9:05. HR 146. Z2 74%. The last 3 miles were under 9:00 pace. The only niggle was my right foot. I'm going to research getting that nerve deadened.

Wednesday 20

I slept much better. Resting HR 64.

Ridin with the Killer Bz

First ride of the year. 21.2 miles. Time 1:21:10. Speed 14.6. HR 126.

Thursday 21

I didn't go to bed early enough last night. Resting HR 71. Looking for a correlation between increased resting HR and decreased sleep.

Friday 22

Resting HR 70. Travel to Virginia to work on mom stuff

Saturday 23

Resting HR 68. Pre-run: (home) mobility (road) leg swings and squats

KTC Run

A little harder effort than planned.

Sunday 24

Resting HR 77, this is crazy. I did have some issues last night. I woke up at 12:30 with the taste of vomit in my mouth. Also, woke up at 3:30 and 5:00.

Easy Riding

I did get a segment PR. 

Alliance Beer Run

Fun run and beer. I ran a bit too fast for a beer run, but I was talking to a friend, Tim and went out at his pace. 

THREE 11 - 17 (63.3)

Monday 11

Gym Session:

Warm up: C2 3x1’ SkiErg 3x1’, Core: back ext 10, plank 2:20, Strength: press #65 #75 #85 3x5, squat machine #180 3x5

Cycling 12 Miles Easy

1 hour. HR 124. Speed 12 mph. It was fun to be back on the roadie. I did experience some upper back/neck discomfort.

Tuesday 12

My resting HR was 71 last night. It's no wonder my sleeping was off

40 Minutes Easy

4.45 miles. Pace 9:00. HR 160 (this was a little high). The run felt good though

MTB

9.5 miles. 1 hour.

Wednesday 13

I woke up with a left foot niggle, probably due to MTB pedaling. No St. Patrick's Day run for me

Thursday 14

I woke once last night with my heart pounding. My resting HR has been up since Tuesday.

Gym Session:

C2 3x1’, Bench 115 3x5, Nautilus ab 95 3x10, KB gorilla row > deadlift > squat > swing snatch > press 25 3x6, eccentric calf 3x10, pull ups 2 2 1, hip and calf stretch.

Friday 15

I slept pretty good and my resting HR was down to 62. That's more like it.

Windy AF

18.4 windy miles. Speed 15.8. I got a little pissy with the wind and Justin dropping me. It wasn't a bad effort, but it wasn't a lot of fun. 

Saturday 16

Not foot issues so I'm running.

Roadkill Running

6.2 miles. Time 57:40. Pace 9:16.

Gym Session:

Push ups 10, Australian pull ups 10, 1-arm seated row 40 3x7, 1-arm bench 35 3x7, step ups 45, 65, 85 3x5. calf and hip stretch, and foam roll for hamstrings.

Sunday 17

Resting HR 64

Cherokee Spinning

12.6 miles. Time 47:25. Speed 16 mph. Z2 65%.

THREE 4 - 10 (9.4)

Monday 4

Myrtle Beach to Mt. Pleasant. Eating our way south coastal Dead Dogs Saloon and Griffon’s for Ghost Monkey Yoga Pants

Steps 9280

Tuesday 5

Breakfast then a 30 minute gym session
Recumbent bike 5’, press 3x12 20, pull down 3x10, stretch chair, mobility and primal moves, incline 3x8 30, tricep 3x8 30, row 3x8 30

Nap. Eating our way south coastal Charleston Beer Works for Lo Fi Lager and Page’s Okra Cafe

Steps 8857

Wednesday 6

I’m up too early but I was in bed early and napped yesterday.

Recovery Beach Run

20 minutes. 2.1 miles. Pace 9:39. Everything was good to begin except my right foot, some left hip fatigue and soreness. All-in-all it was a good effort.

Eating our way south coastal Hominy’s Grill for breakfast. Tequila Town for dinner.

Steps 10578

Thursday 7

Gym Session
30 minutes. 5' elliptical, squats with ball overhead, mobility, bench, row, chair dips, curls, lateral raise, and core.

6 hours downtown Savannah

Nap. Eating our way south coastal B&D Burgers

Steps 13614

Friday 8

30' Recovery Run

2 laps around Lake Mayer. 3.1 miles. Pace 9:33. Feeling better.

Eating our way south coastal Barracuda Bob's

Steps 12565

Saturday 9

40' Recovery

The goal was 6 miles, but things didn't feel great so we only got 4.2 miles. Pace 9:30. HR 138. 

Eating our way south coastal Sting Ray's on Tybee Island

Steps 13673

Sunday 10

Travel home from Savannah. I had a hard time getting to sleep. Some bowel issues around 12 and some difficulty getting to sleep.

THREE 1 - 3 (34.7) MBM

Friday 1

Columbia to Myrtle Beach

The Projects / My First AirBnB: Kate said she and Mark drove around the facility 10 times then had to do a walk about to find the apartment. After seeing the facility in the daylight I'm thankful they found the room without incident. When we arrived it was daylight so we didn't experience that drama. Next time I get an AirBnB I will do more research into the facility and surrounding area.

Runner's Expo: This year's expo was a major let down. The two previous time I was here the expo was in the convention center, this time it was held at a hotel. Too small, very few vendors, the 26.2 beer was the only positive.

Eating our way south coastal Liberty Tap Room and Grill with the triplets. It was fun getting to know Erin, Rita, and Rebecca.

Pre-race dinner: Kate always has Panera before marathons. Since we had chicken penne for a late lunch I went with a Bear Claw and decaf coffee.

Saturday 2

Sleep: I didn't sleep great or even good. I don't know if it was due to the crappy bed, crappy apartment, or pre-race jitters. Up early and excited to go. 

Breakfast: GF bagel with cream cheese, banana, and SIS. 20 ozs of water with Nuun hydration tablet and coffee. Couple strides after breakfast.

Weather: 61 degrees. Almost perfect.

Myrtle Beach Marathon

My first BQ! AG 18. Overall 202. Fairly even splits. Time 3:42:21. Pace 8:28. HR 165. 19 miles under 8:30. Z3 80%. Z4 16%. My goal was to try to hang on to the pace group in 5 mile increments. I was about 20 to 30 meters behind for miles 5-10 and they were a struggle. For miles 10-15 I decided to catch and hang on. That worked. Somewhere between and 15 and 18 the group had dwindled to 4 or 5 and Ryan said those of us left were going sub 3:45. This was all I needed. Challenge accepted.
The only negative was Justin didn't hit his goal. 

Eating our way south coastal Strong Water at the Breakers

After party: The Oz Experience. Here, you can tell who ran the marathon and who didn't.

Sunday 3

Eating our way south coastal Boardwalk Billy’s

Steps 7181