Training Blog: May 2019

Friday, May 31, 2019

RUNNING - 66.2
RACES - Running the Vines (DNF), Expo 10k
CYCLING - 203.4
ALL ACTIVITIES - 274.0 (biggest month ever)
STRENGTH SESSIONS - 8

Monday, May 27, 2019

Monday 27 Memorial Day

Resting HR 52.

Easy 4

This is the best I've felt this month. Positive vibes! Time 35:18. Pace 8:46. Feels like 85. HR 149. Z2 62%.

Family Greenway Ride

12.3 miles. Speed 10.3.

Travel to Myrtle Beach. 7 hours in the car wasn't too bad.

Tuesday 28

Resting HR 60. I was a little reluctant getting up this morning.

Beach Run 1

My left calf and right hip flexor were cranky at the start. The heat is an issue, even at 6:42 in the A.M. Feel like 72. 5 miles. Time 51:07. Z2 73%.

Gym session
Ankle and hip, Plank circuit, Clams 20, Bridge 20, Side lying abduction 20, Dumbbell deadlift #50 3x7, One arm chest Press #35 3 sets of 7, Standing row #40 3 sets of 7, Lateral raise #15 3 sets of 7, Lower body stretches, Rolling for hips, hamstrings, and calves.

Recovery: Hypervolt and scraping.

Wednesday 29

Resting HR 64. Morning flow: plank combo 1:40, clams 20, bridge 20, hollow hold 20 seconds, and hip abduction 20. Hip and ankle mobility. Hypervolt.

Beach Run 2

Today was much better than yesterday. Start time 6:17 A.M. Feels like 77. 5 miles. Time 43:55. Pace 8:45. HR 150 (this is a little high). Z2 50%. Z3 46%.

Thursday 30

Resting HR 61. Morning flow: plank combo 1:40, clams 20, bridge 20, hollow hold 20 seconds, and hip abduction 20. Hip and ankle mobility. Hypervolt.

Beach Run 3

It was hard to get up and out today. Recovery run with 2 walk breaks. Feels like 82. 4 miles. Time 39:58. Pace 9:58.

Gym Session

Pec dec #50 4 sets of 8, Pull downs #70 4 sets of 8

Friday 31

Resting HR 65. I woke up stiff, especially my lower back.

Beach Walk

Several run days in a row, so I decided to take a walk.

Monday, May 20, 2019

FIVE 20 - 26 (74.6) Expo 10k

Monday 20

Resting HR 67. Weight 171.0. No calf soreness. Quads are sore though.

Swim

I suck at this. Maybe with practice I'll suck less.

Balter Beer Run

Three sort of runs on consecutive days. Maybe I'm improving.

Tuesday 21

Resting HR 74. Weight 171.6.

North Boundary

Fun on the Fatty

Wednesday 22

Resting HR 70. Weight 171.6. I binged a little last night. Morning flow: plank combo 1:40, clams 20, bridge 20, hollow hold 20 seconds, and hip abduction 20. Hip and ankle mobility.

Killer Beez

The cheese burger and fries before the ride was not a good decision. 25.5 miles. Time 1:40. Speed 15.2. Z2 68%.

Thursday 23

Resting HR 71. Weight 171.6. Morning flow: plank combo 1:40, clams 20, bridge 20, hollow hold 30 seconds, and hip abduction 20. Hip and ankle mobility.

North Boundary Lolly Pop

Hot yet fun.

Friday 24

Resting HR 68. Weight 171.2. Morning flow: plank combo 1:40, clams 20, bridge 20, hollow hold 30 seconds, and hip abduction 20. Hip and ankle mobility.

Gym session
Plank circuit 1:40, Bridge 20, Clams 20, Side lying abduction 20, Push ups 15, 3 sets of 10, Ankle and hip mobility, Pull downs #120 3 sets of 5, Press #75 2 sets of 5, left shoulder hurts, Rear delt #50 3 sets of 8, Pec dec #50 10, #60 10, #70 8, Free Motion Calf single leg #90 3 sets of 10, Foam roll and calf stretch

Haw Ridge to Elza Gate

Easy Greenie spinning.

Saturday 25

Resting HR 66. Morning flow: plank combo 1:40, clams 20, bridge 20, hollow hold 30 seconds, and hip abduction 20. Hip and ankle mobility.

Knoxville Expo 10k

All things considered, this was a solid race for me. It was hot and humid and I am not very fit right now. On a positive note, I was able to run with no calf pain. Time 52:49. Pace 8:30. AG 5. Overall 80.

Sunday 26

Gym session
Ankle and hip mobility, Squats 135 5 sets of 5, Pull ups 13, Lateral raise 17.5 3 sets of 8, Plank circuit, Clams 20, Bridge 20, Side lying abduction 20, Calf stretch

Monday, May 13, 2019

FIVE 13 - 19 (45.3)

Monday 13

Resting HR 58.

Easy Run Gone Bad

I made it through the warm up and 2 strides. On the third stride my right calf started hurting. This was very disappointing, especially after yesterday's run. Current status is I can't run 2 consecutive days.

Intentions for the week:

Continue to hydrate, more if possible
Try not to get too frustrated

Tuesday 14

Resting HR 59. I was awake 3-4 times last night, thankfully I went back to sleep each time. Recovery day: right calf soreness.

Wednesday 15

Resting HR 63. I'm still dealing with calf issues. Somewhat depressed.

Thursday 16

Resting HR 65 (why so high?). I had to take a few Advil for my achy legs. Fine otherwise.

Lunch Ride

This was a nice 25 mile ride. 1 hour and 29 minutes. 16.9 MPH. No issues!

Gym session
Plank circuit, Bridge circuit, Push ups 28, Press 65, 75, 85, 3 sets of 5, Leg press 90, 3 sets of 10, T-bar row 55, 3 sets of 6, Foam roll, Hip flexor stretch, Calf stretch, Pistol squat 3 sets of 8 supported

Friday 17

Resting HR 67 (DAMN!).

Haw Ridge MTB

Saturday 18

Resting HR 63. Didn't sleep great.

Running the Vines

I had hoped to give it a go, but couldn't pull it off. First DNF of the year.

Sunday 19

Resting HR 62.

Haw Ridge

Ridge > Powerline > Kaboom > East Ridge. Trails heal the soul, maybe the body. Fingers crossed. No issues.

Abridged Beer Run

5k no issues, except the heat and hills. Sexy Ultra Pace 10:53. Walked the hills.

Monday, May 6, 2019

FIVE 6 - 12 (54.3)

Monday 6

It was not a very restful night. Resting HR 62.

Evening Ride

Easy greenway with a few hills and some speed play. 20.7 miles. Time 1:28. Speed 14.1. HR 128.

Tuesday 7

Resting HR 57. Morning flow: 20 minutes of vinyasa flow and MR.

Evening Run (with some walking)

I probably shouldn't have ran but had to give a shot. Didn't go well. All is back to how it was before. Sore right calf and both hamstrings.

Wednesday 8

Resting HR 60. Morning flow: Trigger ball and the Stick. Glute strengthening: bridge and hold 40 seconds, bridge with hold and march 10, bridge and hold with leg raise 10, bridge with hip thrust 10. Hypervolt.

My right calf is a little sore when walking. I may need to reconsider riding with the Beez. Well SHITSNACKS!

Gym session
Hip flexor stretch, Plank circuit, Bridge circuit, Ankle mobility, Push ups 26, KB deadlift #70 3x7, Calf stretch, Press #65 7, #75 5, #85 3, Pull downs #100 7, #120 5, #130 3, Hammer Kneeling leg curl #10 7, #15 7, 20 7, Incline bench 115 2x5, 1x3 (possibly too heavy, I felt some strain in my mid-back), Atlantis Squat 180 3x7.

Evening Progression Ride

20 miles. Speed 16.1. Time 1:15. HR 130.

Thursday 9

Resting HR 63. Morning flow: Hypervolt for calves. Trigger ball for calves, hamstrings, and glutes. the Stick for calves. My right calf is still sore. No running today. On a brighter note, I back under 170.

Friday 10

Resting HR 58. Morning flow: ankle and hip mobility. Hypervolt.

Vinyasa flow. Rock tape and hypervolt for my calves. Should I run or no?

Haw Ridge (run the flats, walk the hills)

Taking it to the trails to heal the body and soul. It wasn't a great effort, but it was great to be out there.

Saturday 11

Resting HR 59. Nasty weather all day. No workout.

Sunday 12

Resting HR 59.

5 Easy with a Couple Hill Repeats

LMLS. 5 miles. 50 minutes. I had to walk through the throng of young rowers. I had some hamstring tightness that worked itself out. I was very happy with this effort.

Gym session
Smith Squats #95 5, #115 2x5, Rear delt / pec dec #50-60 3 sets of 5-7, Leg press #60 3x10, Press dumbbell #25 3x7, Plank 3x30s, Leg lift 3x10, Crunches 3x10

Wednesday, May 1, 2019

FIVE 1 - 5 (77.3)

Wednesday 1

It's May. One third of the year is gone. Resting HR 64. Hypervolt for sore left hamstring.

Killer Bz

Easy peazy. Z1 84%. 26.8 miles. Speed 15.2.

Thursday 2

Resting HR 61.

Easy Run

LMLS. I warmed up good enough, but at almost 4 miles in my right calf cramped. I don't know why, maybe dehydration. I had to walk 2 miles back to the car.

Friday 3

Resting HR 58. Full recovery mode. Morning flow: 20 minutes vinyasa flow and MR.

Saturday 4 Star Wars Day