APRIL STATS

RUNNING - 109.4
RACES - Market Street Mile
CYCLING - 155.1
ALL ACTIVITIES - 264.5 (biggest month ever)
STRENGTH SESSIONS - 9

FOUR 29 - 30

Monday 29

This year is nearly a quarter gone. Damn, times flies. My hamstring is still sore. I don't think it's anything more than muscle soreness. I hope that's the case. 

Resting HR 60. Weight 171.4. Hypervolt for my sore hamstring. 

Three weeks until Running the Vines. Hoping for sub 21:30. I'm gunning for 6:45 pace. Too ambitious, maybe.

Recovery Run

4 miles. Pace 9:38. My hamstring seems to be improving. Felt better after.

Tuesday 30

Resting HR 64. Morning flow: Hypervolt for left hip/hamstring soreness. 10 minutes of mobility and Surya Namaskara A.

Recovery Run

Pre-Run: clams and bridge. Warm up: LMLS and drills. 6 miles. Pace 9:25. HR 150. This was a hard recovery run. Maybe it was the heat. My hamstring did well.

Gym session
Push ups 23, Chest press dumbbell 45 3x7, Seated press dumbbell 25 3x7, T-bar row 45 3x8, Nautilus leg extensions 35 3x7, Standing Calf 90 1x7, Free Motion calf 90 2x15, Foam and stretch

FOUR 22 - 28 (73.5) Market Street Mile

Monday 22

Resting HR 63. I blame my high resting HR on binging at dinner yesterday. Sometimes I make bad dietary decisions.

Earth Day Trash Run

We ran 4 miles and picked up several bags of trash.

Tuesday 23

I binged again last night. Resting HR 63. 

14 x 200m

1 up. IW 200m average 45.4. IR 200m walk/jog. 

Gym session
Plank, Lever Edge lat #45 6, #70 2x5, Squats #115 4, #135 4, #145 4, Dumbbell press #35 3x5, Hanging knee lifts 1x5, 3x8, Bridge with KB press #20 3x8, KB snatch #20 #25 #30 3x5

Wednesday 24

Resting HR 62. Better diet equals better sleep and lower resting HR. Maybe? Morning flow: mobility and flexibility for lower body. I am a little sore from yesterday.

Killer Beez

We were a bit slow today with several stops. It was a little frustrating. 26 miles. Time 1:45. Speed 14.8. This was a very easy effort. Z1 88%. 

Thursday 25

Resting HR 59. 

Greenway Spinning

14.2 miles. Time 1:04. Speed 13.3. For the love of miles. 

Friday 26

Resting HR 58.

Shake out with Strides

2 miles easy. 4 x 100m strides

Travel to Chattanooga

Saturday 27

Slept great. Resting HR 58.

Warm up: Sore hamstrings. Sore right hip flexor. Not feeling great.

Market Street Mile

Quarter splits 1:29.1, 1:36.0, 1:30.9, 1:36.9. This was my fourth fastest mile ever. I think I good have PR'd but I couldn't hold on.

RiverWalk Ride

16 recovery miles. Nice ride and great weather.

Sunday 28

Resting HR 59. My left hamstring is a mess. 

Gym session
Incline dumbbell #35 8, #40 2x6, Lateral front shoulder combo #15 3x5, Upright row dumbbell #15 1x12, Overhead extension #35 3x7, Press down #50 3x10, leg lifts 3x8, Russian twists with #10 med ball 3x8, Plank 3x30 seconds

Balter Beer Run

Just under 3 miles. Sexy Pace. Hamstring feels better.  

FOUR 15 - 21 (79.6)

Monday 15

Resting HR 64. I had trouble getting to sleep and was a bit tired this morning.
The Boston marathon was, as always, very motivating. I'm looking forward to running it next year.

5 Easy and 1.25 Aerobic

Splits 9:11, 9:02, 9:12, 9:03, 9:01, 7:57, 8:03 for the final quarter. My cadence didn't change for the aerobic only my stride length. 

Tuesday 16

Resting HR 59. Day 19. Activities 23 and 24. Feeling good and feeling strong. I have decided to take this Friday off. That's 21 on 1 off.

Greenway on the Greenie

12.4 miles. Time 1 hour. Speed 12.2. Avg HR 110. 

Easy Run

3 miles. Time 26 minutes. Pace 8:42. Avg HR 149. Z2 45%. Z3 49%.

Wednesday 17

Resting HR 63. Morning flow: flexibility and mobility 10 minutes.

Workout Wednesday

6x800 (3:27, 3:24, 3:23, 3:22, 3:20, 3:19) Impressed that I got faster on each effort.

Gym session
Bench #115 5, #135 4, #145 3, Dumbbell press #30 3x5, KB goblet Squat #40 3x5, Paramount lower back #70 3x5 > Nautilus Compound Row #125 3x5, Curls #25 5, #22.5 4, #20 3, Hamstring and calf mobility, Clams 20 > hip abduction 15, foam roll calf and hamstrings

Thursday 18

Resting HR 67. Morning flow: mobility and flow for 10 minutes

Sinkhole to Boulder x 2

Easy effort lots of fun

Friday 19

Recovery day. 21 on 1 off. Resting HR 65.

Saturday 20

Resting HR 61. Good sleep. 

Roadkill Run

LMLS. The intention was to run easy pace. 10 miles. Time 1:31:58. Pace 9:05. Z2 35%. Z3 62%.

Gym session
Ankle and hip mobility, Push ups 35, Press #65 7, #75 5, #85 4, KB deadlift #70 2x6, #90 6, Pull ups 3x4, Lunge with KB press #15 2x5, Stretch

Sunday 21

Resting HR 59

Marina to Guard Shack

21 miles. Speed 15.5 mph.

Ride > Beer > Ride

Earth Fare to Calhoun's on the Greenie

FOUR 8 - 14 (31.1)

Monday 8

Had a little trouble sleeping. Went to Summit Medical for blood work. I need to be more consistent with the vitamin regime. 

Tempo

2 up. 2 tempo (7:30.3, 7:31.8) this was hard. 1 down. I'm proud of this effort. This morning I was contemplating making today a recovery day. I'm glad I didn't.

Tuesday 9

Resting HR 68. I slept good but went to bed too late. The photography class is wrecking my beginning of the week sleep. 

Morning flow: 10' of mobility, plank (1 minute), and push ups (10)

Easy Run

I've been having some left calf issues since this morning. First post-marathon niggle. 5.36 miles. Time 50:50. Elevation 360. HR 142. Z2 74%. Z3 13%. Those hills.

Wednesday 10

Resting HR 64. Morning flow: 10' of mobility, plank (1 minute), and push ups (12)

Workout Wednesday

1 up. Drills and strides.  12x400 (Set 1: 93.1, 96.9, 96.7, Set 2: 97.9, 98.6, 94.2, Set 3: 97.5, 99.8, 92.9, Set 4: 99.0, 100.3, 101.7. AVG: 1:37) with 400 walk/run IR. .5 down. My right hamstring tightened up during the last 2-3 intervals.

Thursday 11

Resting HR 69. Morning flow: Hyperice for lower body

Gym session
Plank 1:00, Push ups 3x10, Press #65 #75 #85 3x5, Deadlift #115 #125 #135 3x3, Pull ups 3x3, Pistol squat 3x5 supported, Planks 30s x3 Clams 10, Hip abduction

Friday 12

Resting HR 61. Morning flow: mobility and flexibility. I have some soreness in my left hamstring. I'm chasing niggles around my body.

Recovery Run (not easy)

My body needs a day off. 

Saturday 13

Morning flow (10 minutes): Planks 3x30s, clams, bridges, mobility, and stretching.

Soggy Morning Run

The goal today was 10 miles but I stopped at 6. The rain was the primary reason. I was feeling pretty good after an iffy start.

Sunday 14

Resting HR 61

Gym session
Incline push ups 10, Australian pull ups 8, Hamstring stretch, One arm chest Press #40 1x5 #45 2x5, Seated dumbbell press #30 3x8, Row #45 3x5, Squats #135 3x3 (deeper than usual), Free Motion Calf #90 15 #100 15 #120 15, Hanging knee lifts 3x8, Bicep curl #35 21, Side lying hip abduction 25

Pretentious Beer Run

Fun run on tired sore legs. 18 consecutive days training. 

FOUR 1 - 7 (70.1)

Monday 1

Recovery day. Resting HR 66

Gym Session

Abs and hips 100 reps, Free Motion Calf #140 3x12, Cable chops and rotation 50 reps, Single arm press #35 3x5, Swiss Ball Hamstring Curl 3x10, Step Squat 3x10

Tuesday 2

Resting HR 68. Morning flow: mobility

5 Easy with Strides

Pre run: LMLS and drills. Z2 83%. Mile 3 was a little too fast 8:46. This was my second run in the Cliftons. So far I've experienced no foot pain. HR 145. Post post: stretch.

Wednesday 3

Resting HR 61. Weight 169.8. Morning flow: Ankle and hip mobility. Push ups 16. Plank 1 minute

Tempo Tuesday

Pre run: LMLS. 2 up. 2 x .25 (1:45.6, 1:52.0) .5 (3:45.8) 2 x .25 (1:48.2, 1:45.7) .5 (3:35.0) 1 down. Z2 63%. Z3 30%. Z4 2%. GCT improves with pace.

Thursday 4

Resting HR 65

Evening Ride on Cherokee

8 Strava segment PRs.

Friday 5

Resting HR 68. Afternoon flow: Ankle and hip mobility. Push ups 20. Plank 1:15

Crafter's Brew Loop

Feeling better today. 7.4 miles. Time 1:07. HR 149. Z2 65%. Z3 32%. 

Saturday 6

Resting HR 72. It wasn't a good night for sleeping. Morning flow: Ankle and hip mobility. Push ups 15. Plank 1:20

Roadkill Running

6 miles. Time 55:38. HR 145. Z2 95%. 

Butterflies for Hope

33.75 miles. Time 2:15:12 of quad burning. Elevation 1975. Speed 15.0. Z2 80%. Z3 11%.

Sunday 7

Resting HR 69
Gym session: Plank 1:25 push ups 17. Paramount lower back #80 3x8. Nautilus Compound Row #125 3x8. Bench #115 5, #135 2x4. Dumbbell press #30 6, #35 2x5. KB goblet squats #30 3x5. Abs and hips 100 reps. Hammer kneeling leg curl #30 2x7

Clinch River Brewing Beer Run