SEPTEMBER STATS

RUNNING - 100.3
RUN ELEVATION - 3503
RACES - None
CYCLING - 218.6
ALL ACTIVITIES - 321.3
STRENGTH SESSIONS - 9

NINE 30

Monday 30

Resting HR 64. Weight 172.4. Sleep 7h 59m. Deep 2h 0m. Light 5h 59m. Awake 5m.

Hill Repeats

Relative effort 48. 2 miles easy. 7 x 400m repeats. 1 mile easy. 

Gym session: Mobility. Core: Swiss ball dead bug and mountain climbers, Hip abductor. KB swings & TRX: row and chest press. Strength: Rear Delt, Cable fly, Pull down straight arm, Seated leg curl, Leg press. Recovery: Hydro massage 10’

NINE 23 - 29 (59.3)

Monday 23

Resting HR 62. Weight 172.0. Sleep 7h 55m. Deep 2h 15m. Light 5h 40m. Awake 6m. I tossed and turned most of the night.

Week 2 Memphis HM

400 Meter Repeats

Relative effort 45. 2 miles easy. 7 x 400m 1:51.8, 1:53.7, 1:49.2, 1:50.0, 1:45.0, 1:50.9, 1:43.2.

Gym session: WU: Bike 10’. Core: Swiss ball dead bug and mountain climbers, KB goblet squats and kneeling press. Strength: Seated leg curl, Tricep press & Leg press, Hammer circuit. Recovery: Hydro massage 10’

Tuesday 24

Resting HR 57. Weight 169.6. Sleep 8h 46m. Deep 3h 34m. Light 5h 12m. Awake 3m.

Recovery Run

Relative effort 45. 4.27 mi. Time 40:01. Avg Pace 9:22 min/mi. Elev Gain --. Avg HR 144 bpm.

Wednesday 25

Resting HR 67. Weight 169.4. Sleep 7h 22m. Deep 2h 47m. Light 4h 35m. Awake 5m.

Morning Tempo

Relative effort 70. 5.34 mi. Time 45:21. Avg Pace 8:30 min/mi. Elev Gain 66 ft. Avg HR 151 bpm.

Afternoon Ride with the Beez

Relative effort 39. 25.50 mi. Time 1:35:44. Avg Speed 16.0 mph. Elev Gain 656 ft. Avg HR 126 bpm.

Thursday 26

Resting HR 65. Weight 170.4. Sleep 7h 30m. Deep 2h 27m. Light 5h 3m. Awake 5m. Rest day!

Friday 27

Resting HR 66. Weight 170.4. Sleep 8h 51m. Deep 2h 57m. Light 5h 54m. Awake 9m.

Steady State Run

Relative effort 56. 3.56 mi. 3 miles sub 8:30.Time 31:06. Avg Pace 8:45 min/mi. Elev Gain 68 ft. Avg HR 154 bpm. Feels like 92.

Saturday 28

Resting HR 66. Weight 171.8. Sleep 6h 52m. Deep 2h 25m. Light 4h 27m. Awake 19m.

Roadkill Long Run

Relative effort 73. 10.17 mi. Time 1:38:54. Avg Pace 9:44 min/mi. Elev Gain 246 ft. Avg HR 138 bpm. High humidity sweatfest.

Sunday 29

Resting HR 58. Weight 171.2. Sleep 9h 18m. Deep 2h 51m. Light 6h 27m. Awake 8m.

Weekly Update/Plan

The Week Ending 2019-09-22

Issues: 

1. left hip

5 runs for 24 miles

3 rides 87.3

2 strength sessions

The Week Beginning 2019-09-23

Week 2 HM plan

1. decrease alcohol
2. continue probiotics
3. 6 runs, 1 ride

This week's plan

Mon: 400s and lift
Tue: Recovery run
Wed: Tempo and Beez
Thu: REST
Fri: 3 miles race pace
Sat: Long run and lift
Sun: Recovery run

NINE 16 - 22 (111.4)

Monday 16

Resting HR 62. Weight 173. Sleep 7h 12m. Deep 2h 4m. Light 5h 8m. Awake 5m.

Hill Repeats

Relative effort 35. 5.02 mi. Time 44:41. Avg Pace 8:54 min/mi. Elev Gain 14 ft. Avg HR 139 bpm. The average pace for the repeats was 7:34 - 7:22. Feeling fresh.

Gym Session. WU: Bike 10’. Core: side hold rotation, Swiss ball dead bug and mountain climbers, standing Russian twist. Strength: KB swings, Pulldowns, Smith bench, Triceps Press, Shoulder Press, Seated Leg Curl. Recovery: Hydro massage 10’

My left hip remains an issue.

Tuesday 17

Resting HR 57. Weight 171. Sleep 7h 17m. Deep 3h 29m. Light 3h 48m. Awake 10m. 

Easy 4

Relative effort 39. 4.05 mi. Time 35:21. Avg Pace 8:43 min/mi. Elev Gain 103 ft. Avg HR 143 bpm (attempting to push the HR up just a bit on the easy days). My left hip tightened up some towards the end of the run.

Greenway Ride to Calhoun's

A little active recovery before tempo Wednesday.

Wednesday 18

Resting HR 63. Weight 171.2. Sleep 7h 9m. Deep 2h 58m. Light 4h 11m. Awake 7m.

Wednesday Workout

Relative effort 59. Easy 10 minutes. Tempo 20 minutes at HMP (7:42). Easy 10'. 4.78 mi. Time 40:01. Avg Pace 8:23 min/mi. Elev Gain 39 ft. Avg HR 150 bpm.

Killer Beez

Relative effort 22. 22.69 mi. Time 1:28:39. Avg Speed 15.4 mph. Elev Gain 627 ft. Avg HR 117 bpm.

Thursday 19

Resting HR 64. Weight 173.4. Sleep 8h 2m. Deep 4h 1m. Light 4h 1m. Awake 1m.

Rest Day

I really need my left hip to straighten up.

Friday 20

Resting HR 57. Weight 172.8. Sleep 7h 18m. Deep 2h 34m. Light 4h 44m. Awake 3m.

Gym session. Core: back extension, hanging leg lift, Swiss ball mountain climbers, & Swiss ball dead bugs. Strength: dumbbell press & plank row; chest fly & press; cable lateral, rear delt, & dumbbell press; seated row & pull down; tricep press. Conditioning: bike 15’.

Rita's Loop

Relative effort 68. 6.00 mi. Time 53:30. Avg Pace 8:55 min/mi. Elev Gain 136 ft. Avg HR 145 bpm. Threw in a couple of faster miles for 4 (8:47) and 5 (8:33). My hip was a bother initially.

Saturday 21

Resting HR 62. Weight 172.8. Sleep 8h 25m. Deep 3h 33m. Light 4h 52m. Awake 8m.

Barley's Cycling Classic

Relative effort 120. 52.90 mi. Time 3:37:31. Avg Speed 14.6 mph. Elev Gain 3,294 ft. Avg HR 130 bpm. I was a little disappointed by the speed but the elevation but me in my place.

Too many beers.

Sunday 22

Resting HR 66. Sleep 9h 36m. Deep 3h 35m. Light 6h 1m. Awake 2m.

Recovery Run

Relative effort 22. 4.16 mi. Time 40:02. Avg Pace 9:37 min/mi. Elev Gain 40 ft. Avg HR 135 bpm.

Weekly Update/Plan

The week ending 2019-09-15 

Issues:

1. left knee
2. right calf
3. left achilles
4. left hip
5. lower back
6. GI

4 runs for 18.1 miles (all that was missing was the long run)

3 rides for 75.6 miles (good week)

2 strength sessions

1 yoga

The week beginning 2019-09-16

This week begins fall season prep. I would like to be more healthy but that will come. 

Goals:

1. daily probiotics
2. decrease beer consumption
3. decrease gluten intake
4. increase core and mobility focus
5. take Thursday off
6. run 5, bike 3 (Barley's 50-62)

Weekly Plan

MON: AM Hills
TUE: AM easy run, PM ride
WED: AM tempo, PM Beez
THU: off
FRI: PM Easy

SAT: Barley's

SUN: Easy

NINE 9 - 15 (93.8)

Monday 9

The worst vacation hangover ever. Resting HR 58. Weight 172.4. Sleep 7h 57m. Deep 2h 3m. Light 5h 54m. Awake 5m. I didn't sleep that great, but was up at 5 for our first morning run.
Morning flow: mobility and core.

Haw Ridge Lot Out-n-Back

I ran in the Ride ISO 2s. Relative effort 40. Feels like 66. It is much easier to run in the cooler temps. 4.05 mi. Time 35:56. Avg Pace 8:52 min/mi. Elev Gain 168 ft. Avg HR 143 bpm. I had no calf issues.

Gym session: Core and mobility flow. Kettlebell flow. Total body strength. Hydro massage.

Tuesday 10

Resting HR 57. Weight 171.2. Sleep 7h 36m. Deep 4h 52m. Light 2h 44m. Awake 7m. Day 2 of getting up early to run. I did sleep better, even with an alarm set.
Morning flow: mobility and core.

Planet Fitness 6 Mile Loop

I ran in the Guide ISO 2.0. Relative effort 60. 6.01 mi. Time 54:12. Avg Pace 9:02 min/mi. Elev Gain 160 ft. Avg HR 143 bpm. At the end of the run my left knee was bothering me.

Greenway Ride and Beer

14.33 mi. Time 1:17:57. Avg Speed 11.0 mph. Elev Gain 400 ft. Avg HR 114 bpm. Left knee was an issue near the end of this easy ride.

Wednesday 11

Resting HR 62. Weight 170.0. Sleep 8h 27m. Deep 4h 27m. Light 4h 0m. Awake 11m. Even with really good hydration over the past several days, I got a nasty left calf cramp last night. I'm still having left hip issues and my left knee still feels wonky.

Yoga flow 20 minutes.

Riding with the Beez

Relative effort 45. 25.46 mi. Time 1:35:36. Avg Speed 16.0 mph. Elev Gain 676 ft. Avg HR 128 bpm.

Pre-bed flow: Hypervolt and stretching

Thursday 12

Resting HR 72, why was this so high? Weight 171.8. Sleep 8h 5m. Deep 2h 35m. Light 5h 30m. Awake 22m.
Morning flow: mobility and core.
Gym Session: WU: hip and ab stability. Lift: squats, dumbbell DL, shoulder press. Tweaked my lower back. I think it's related to my sore left hip.

SoKno Trails

Relative effort 58. 4 miles. Calories 558 C. Time 47:45. Avg HR 145 bpm. This was a hot one and my lower back was very tight, no extension. 

Friday 13

Resting HR 69. Weight 171.0. Sleep 7h 48m. Deep 2h 52m. Light 4h 56m. Awake 9m. My lower back slightly improved. 

Morning Run 3

Relative effort 36. 4.01 mi. Time 36:10. Avg Pace 9:01 min/mi. Elev Gain 94 ft. Avg HR 142 bpm. My hip and lower back eased up a bit during the run.

Saturday 14

Resting HR 66. Weight TOO MUCH!. Sleep 6h 19m. Deep 2h 27m. Light 3h 52m. Awake --.

Dancing Bear Bike Bash

Relative effort 37. 35.88 mi. Time 2:19:41. Avg Speed 15.4 mph. Elev Gain 1,306 ft. Avg HR 123 bpm. This was such a fun ride it was sad to see it end. Unfortunately, Justin and I both felt bad post ride. I have no idea the cause, Justin seemed to think his issue was a migraine.

Sunday 15

I'm feeling better, but I still have some GI issues. Possible is gluten sensitivity, I made too many bad decisions over the past couple days. I'm getting back on the probiotics. 

Today is recovery day with travel to VA.

NINE 2 - 8 (44.2)

Monday 2 Labor Day

I'm currently sitting on the balcony of our 18th floor room looking out at the San Diego Bay and Coronada to my right. To my left I can see the Laguna mountains. It's a great day. Resting HR 64. Sleep 8h 49m. Deep 1h 50m. Light 6h 59m. Awake 3m.
Gym Session: strength and mobility 20 minutes. Sun salutations 10 minutes.

Coronado Run

Run 1. Relative Effort 9. Ride ISO 2. 3.00 mi. Time 28:09. Avg Pace 9:22 min/mi. Elev Gain 59 ft. Avg HR 127 bpm. Fun touring run.

Mission Beach Run

Run 2. Relative Effort 25. Ride ISO 2. 4.01 mi. Time 36:49. Avg Pace 9:11 min/mi. Elev Gain 12 ft. Avg HR 136 bpm. 7 miles total for the day.

Tuesday 3

I woke up with a sore and stiff lower back, diminished extension and sore left hip. Resting HR 63. Sleep 9h 10m. Deep 2h 29m. Light 6h 41m. Awake 5m.
Hot tub 10 minutes. Core and mobility 10 minutes.

Moving day, heading north to Oceanside. On the way we stopped at Torrey Pines Natural State Reserve for a little hike. 59:21. Calories 303 C. Time 59:21. Avg HR 97 bpm.

Wednesday 4

First night in Oceanside. We ate at Rockin' Baja Lobster where I ate and drank too much. Again, I say I have to do better. These things may have led to a restless night. Resting HR 61. Sleep 8h 15m. Deep 1h 31m. Light 6h 44m. Awake 7m.

Oceanside Run

I ran in the Guide ISOs. I should have stopped at 4. My plan was to get 6 but at 4.64 my right calf tightened up and I had to walk back. This is disappointing but there is a 100% injury rate with running. This might mean more cycling miles next week. 4.64 mi. Time 41:42. Avg Pace 8:59 min/mi. Elev Gain 84 ft. Avg HR 140 bpm.

Thursday 5

Feeling bloated this morning. Resting HR 57. Sleep 8h 54m. Deep 3h 5m. Light 5h 49m. Awake 2m.
Gym session: Warm up: 10 minutes bike. Machines: lat pulldown, shoulder press, chest press, leg extension. Dumbbells: goblet squats, single -arm bench press, lateral lift. Floor work: plank and flow.
I tried intermittent fasting by not eating breakfast. Full disclosure, I did have some fruit.

Friday 6

Feeling not quite as bloated today as yesterday. With the reemergence of the right calf and left hip issues I've been focusing on strength and mobility work. Resting HR 60. Sleep 8h 3m. Deep 2h 45m. Light 5h 18m. Awake 4m.
Travel day, north to Huntington Beach then Irvine. Lots of walking at HB and Disney Downtown.

Saturday 7

Travel day, leaving John Wayne airport to Chicago O'hare then home to Knoxville. Resting HR 59. Sleep 8h 46m. Deep 2h 23m. Light 6h 23m. Awake 7m. Hamstring and hip flexor flexibility.

Sunday 8

I stayed up on PST and got up on EST. Resting HR 55. Sleep 7h 46m. Deep 3h 1m. Light 4h 45m. Awake 5m.

Butterflies 30

Relative effort 69. 30.10 mi. Time 1:53:16. Avg Speed 15.9 mph. Elev Gain 1,526 ft. Avg HR 131 bpm. It was great to be back on the bike and what a fine day it was. 73 degrees with low humidity. 

NINE 1 (60.0)

Sunday 1

Yesterday was a very tiring travel day. Thank the gods I slept great. Resting HR 59. Sleep 8h 46m. Deep 2h 7m. Light 6h 39m. Awake 8m.

San Diego Waterfront Run

Justin was able to run with me and that was good. It's always a blessing to run and explore new places. During the run I had a right foot niggle that resolved, probably due to dehydration. Relative Effort 35. 6.01 mi. Time 55:01. Avg Pace 9:10 min/mi. Elev Gain 38 ft. Avg HR 136 bpm.

Weekly Update/Plan

Week Ending September 29

Issues: My left hip was improved but some discomfort lingers. 

6 runs 33.8

1 ride 25.5

2 gym sessions

Week Beginning September 30

Week 3 HM Training
Race week. 

This Week's Plan

Mon - hills

Tue - easy

Wed A.M. - tempo 

Wed - P.M. - Ride

Thur - Rest

Friday - 

Sat - 

Sun - CrossKnox 15k