JUNE STATS

RUNNING - 107.7
RACES - None
CYCLING - 181.6
ALL ACTIVITIES - 289.2 (biggest month ever - again)
STRENGTH SESSIONS - 5

SIX 24 - 30 (74.3)

Monday 24

Resting HR 63. Poor Sleep. Weight 172.8. 

Gym session
Plank circuit 30 seconds each, Hollow hold 30 seconds, Bridge 20, Clams 20, Push ups 20, Free Motion Calf single leg #120 3 sets of 8, Bench #135 2 sets of 5, #145 4, Press dumbbell #30 3 sets of 6, KB deadlift #70 2 sets of 7 some right knee pain, Free motion lat #90 3 sets of 5

I bailed on yoga. Thunderstorms and I just wanted to go home.

Tuesday 25

Resting HR 65. Poor Sleep. Weight 174.6.

#RunningOnHope

This run/workout was dedicated to Gabe Grunewald. 3 miles easy. 6 x 1 minute hills with IR jog back. 1 mile easy. Feels like 86. Looks like I got a bit further this week. It still hurt every bit as bad.

Plank and push ups before bed. 

Wednesday 26

Resting HR 71. Slept better, but I didn't go to bed early enough. Weight 173.6. I missed the group ride to get a new phone.

Thursday 27

Resting HR 62. Weight 173.

Rita's Loop

6 miles with strides. Pace 8:49. 

Ride To and From TT

Undocumented on Garmin or Strava so I guess it didn't happen. We rode from Larry and Marty's to watch the USA Cycling TT championship. 

Friday 28

Resting HR 67. Weight 173. Sleep was good.

Mile Repeats

1 easy, 2 x 1 mile (7:42, 7:28), 1 easy

Saturday 29

Resting HR 68. Weight 172.6. 

Tour de Anderson County

Time 3:40:04. Avg Speed 13.7 mph. Elev Gain 2,176 ft. Avg HR 123 bpm. 

Sunday 30

Still a little tired from the long ride. I drug my ass out of bed anyway to get some miles. 

Knoxville Running

8.01 miles. Time 1:13:22. Avg Pace 9:10 min/mi. Elev Gain 322 ft. Avg HR 147 bpm.

Post run USA Cycling fun day. Too much heat, sun, and beer. 

SIX 17 - 23 (74.7)

Monday 17

Resting HR 69. That's a little high. Travel from MB.

Chase the Moon

This was an easy Balter run with KTC. 4 miles. Pace 9:40. HR 140. Feels like 85. 

Tuesday 18

Resting HR 62. Sleep app says I slept 8:55 with 4:42 deep sleep. It didn't feel like it. Weight 174.2. It's time to clean things up.

Hill Repeats

Strength training for runners. LMLS and drills. 3.7 miles easy. 5 by 1 minutes hills. 1 mile easy. A little stretching. HR 148. Feels like 77, seemed hotter.

Wednesday 19

Resting HR 61. My weight was down 1.8 pounds. 

Gym session
Warm up: leg swings, down dog > low lunge with rotation, push ups
Single leg bridge #25 3 sets of 8, Hip flexor stretch, Incline dumbbell #40 3 sets of 7, Low pulley Row #100 3 sets of 7, Hanging leg/knee lifts 3x8, Free Motion Calf single leg #120 2 sets of 10

Killer Beez

25.5 miles. Speed 15.9. HR 128. Feels like 84. 

Thursday 20

Resting HR 70. My lower back is tight allowing limited lumbar extension. I felt some tightness in the gym yesterday but I'm not certain what is the cause. One day eating out (Calhoun's Oriental Chicken Salad, Azul Tequila 2 grilled chicken tacos, rice, and beer) and I'm back over 170. I still think I'm eating cleaner and this will pay off.

Easy Run with Strides

I did not feel good for this one. Struggled through it. 4 miles. Time 35:35. Pace 8:55. Feels like 79. Cadence 169. 4 x 30 second strides.

Friday 21

Resting HR 70. Travel to Cades Cove for camping and KTC run. 

Cades Cove Short Loop

We saw deer, horses, turkey, rattlesnake, and momma bear and cub. The run was 4 miles with a creek crossing. Feels like 84.

Saturday 22

Resting HR 71. HR has been high lately. Last night was something else, rain and storms. I enjoy camping, but every time it rains. 

Cades Cove Long Loop

Hot and humid. Slogged my way through 11 miles. Very draining.

Recovery was an issue, felt drained all day. Definitely under fueled and dehydrated.

Sunday 23

Resting HR 63. Sleep was good. Morning flow: 15 Minute Post-Ride Mountain Bike Yoga Routine

Knoxville Cycling

Some greenway, some streets, and some hills. Road from Cherokee to the School for the Deaf. 20.1 miles. Kinda hot.

SIX 10 - 16 (53.1)

Monday 10

Resting HR 62. Weight 172. Not enough sleep. Morning flow: unlocking the hip flexors.

Easy Run with Strides

5 miles. Pace 9:11.

Tuesday 11

Resting HR 69. I woke too early then overslept. Morning flow: none. 

Easy Run with Noelton Repeats

LMLS. 6 times 100m. The last 3 were under 30 seconds. The weather and run was much better.

Wednesday 12

Resting HR 66.

Gym session

Bench #115 5, #135 5, #145 3, T-bar row #55 3x8, Step-through DL #135 3 sets of 5, Plank circuit, Clams 20, Hollow hold, Side lying hip abduction 20, Bridge 20, Foam roll and calf stretch 

Killer Beez

26 miles. Speed 15.5 mph. HR 120. Easy peazy.

Thursday 13

Resting HR 69. Woke up with a headache. Not enough good sleep. A little heavy from Mexican food. Travel to MB.

Friday 14

Got into MB around 12:30. Slept good but woke up early. Resting HR 58.

Coastal Greenway

This was a beautiful run from the Hilton Garden Inn to highway 17 via the Coastal Greenway. The temperature was unbelievable for this time of the year. 5 miles. Pace 8:42. 

Justin and I ran into Ryan, the 3:45 pace group leader for my MB marathon. We talked racing and training. He and his wife are running the Peachtree, will probably see them there. He suggested we join them for the Grand Strand Running Club's Saturday run. 

Saturday 15

Resting HR 66. We were not up early enough to make the group run.

Morning Beach Run

8 miles. Pace 9:01. Got a little hot but otherwise felt OK.

Sunday 16

Resting HR 64. I'm entertaining the idea of switching up my training plan to accommodate more miles. I'm not sure how do that without doing A.M. rides or runs.

Final Beach Run

First run in the Rides. Feeling better today than I've felt in a long time.

SIX 3 - 9 (75.0)

Monday 3

Resting HR 56. Weight 173.2.

3 Up, Hill Repeats, 1 Down

I need more HILLS!

Evening flow: plank combo 1:40, clams 20, bridge 20, hollow hold 20 seconds, and hip abduction 20. Hip and ankle mobility. Push ups 3 x 10. Hypervolt. 

I started having some right foot discomfort before bed. 

Tuesday 4

Resting HR 63. Morning flow: Hip and ankle mobility. Push ups 10. 

Right foot issue persists. I may make the decision to not run. 

Turnpike 20

Speed 17.4. Z2 66%. Maybe the fastest 5 mile split I've ever had, 15:54.

Easy was Hard

4 miles. 9:15 pace. Feels like 86. Z3 65%. Running after a hard ride is no fun.

Evening flow: Hip and ankle mobility. Hypervolt.

Wednesday 5

Resting HR 69. I didn't sleep great and my HR shows it. Morning flow: Hypervolt.

Gym session
Plank circuit, Clams 20, Side lying abduction 20, Bridge 20, Push ups 3 sets of 10, Free Motion Calf single leg #100 4 sets of 10, KB deadlift #70 3x7, TRX Row 3 sets of 8, Calf stretch, Pec dec #60 3 sets of 8, Rear delt #50 3 sets of 8, Foam roll

Global Running Day

4 miles with strides. Pace 9:10. Fun run with KTC and the Runner's Market

Thursday 6

Resting HR 55. Recovery day. 

Friday 7

Resting HR 60, well, that's no good. Weight 171.0. Morning flow: Foot and ankle mobility, combatting some right foot pain. 

Wet Stache Ride

It poured. I got 5 PRs.

Gym session
Calf stretch, Squats #115 5, #135 5, #155 5, Pec dec #70 3 sets of 8, Rear delt #50 3 sets of 8, Free Motion Calf single leg #100 4 sets of 10, KB flow #25 double deadlift > row > clean > press, Plank and reverse plank, Hollow hold

Saturday 8

Resting HR 68. 

Long Run

10 miles. Pace 9:44. This run gets me closer to being back. 

Printshop Yoga: with Tracey. My yoga fitness is lacking.

Sunday 9

Resting HR 63. My body was frustrated with me this morning. I don't know if it was the squats, 10 mile run, or yoga. 

Family Ride

More miles than usual, 20.5.

SIX 1 - 2 (44.5)

Saturday 1

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 4

Easy 4 with 5 strides. Pace 8:28. HR 142.

Sunday 2

Resting HR 57.

Haw Ridge MTB

Fun time exploring and getting lost. Got a tick bite. YIKES