EIGHT 26 - 31

Monday 26

Resting HR 61. Weight 173.2. Sleep 7h 56m. Deep 2h 54m. Light 5h 2m. Awake 8m.

6 Easy with Strides

I wore the Hoka Cliftons today. They're the full squish of running shoes and I typically use them for easy, short runs. Today the third toe on my right foot took a beating. It's been blistered up for some time and now it seems the toenails will be lost. It was rainy and cooler than usual which made be feel better. Relative Effort 56. 6.01 mi. Time 53:41. Avg Pace 8:56 min/mi. Elev Gain 93 ft. Avg HR 142 bpm.

Night flow. 20 minutes. I hoping this practice makes sleeping better.

Tuesday 27

Resting HR 64. Weight 171.6. Sleep 8h 14m. Deep 3h 33m. Light 4h 41m. Awake 13m.

Suttree's Landing to Ijams

Most of my training shoes are at their end of life mileage so I ordered a pair of Guide ISOs. They today and I broke them with this 6 miler.  It was a hot one, feels like 88. I struggled with the elevation and heat. NOT my best run.  I felt off with the strides. Relative effort 72. 6.00 mi. Time 54:12. Avg Pace 9:02 min/mi. Elev Gain 140 ft. Avg HR 139 bpm.

Wednesday 28

I rested well last night, didn't wake up until around 7:00. Resting HR 64. Weight 171.2. Sleep 8h 9m. Deep 2h 47m. Light 5h 22m. Awake --.

Lunch Lift: I put in about 50 minutes of total body strengthening and finished up with the Hydro Massage. My left shoulder remains an issue with overhead pushing. The of these strength session is to hopefully bulletproof the body in preparation for fall and spring races.

Killer Beez

I was off for the ride out to the lake. My focus was wavering and the sun was aggravating my eyes. I hit Beal's Chapel pretty hard and that helped wake me up a little bit. I had more energy and focus on the return trip. No PRs and a relative effort of 18. 20.79 mi. Time 1:20:22. Avg Speed 15.5 mph. Elev Gain 561 ft. Avg HR 117 bpm.

Thursday 29

No morning flow and only one cup of coffee. Resting HR 62. Weight 171.6. I was a little surprised I was lighter after Azul. I slept good, 7h 9m. Deep 3h 0m. Light 4h 9m. Awake 7m. 

Massage therapy appointment revealed no sore spots or imbalances. 

1 Easy - 4 with Speed Play - 1 Easy

What an awesome weather day. It's starting to feel a bit like fall. I probably shouldn't have run after massage but it was too nice not to. Pre-run focus on firing the glutes and ankle mobility. Mile 1 9:08 easy. Miles 2-5 had 2 segments each of speed play. Mile 6 easy 9:24.

Friday 30

I've been staying up later and getting up later but sleeping well all week. Resting HR 62. Weight 170.8. Sleep 7h 52m. Deep 3h 25m. Light 4h 27m. Awake 6m.

Big Oak > Quarry > Gallaher

Easy trail running. This was not a personal FKT, but it was a good effort with no walking or breaks. Relative effort 94. Calories 754 C. Time 1:05:16. Avg HR 149 bpm.

Strength Session. 10 minutes core and mobility. 25 minutes total body body strength. 10 minutes Hydro Massage.

Saturday 31

Travel to San Diego.