OCTOBER STATS

RUNNING - 77.8
RUN ELEVATION - 2645
RACES - Cross Knox DNF due to a calf injury
CYCLING - 145.2
ALL ACTIVITIES - 223
STRENGTH SESSIONS - 10

TEN 28 - 31

Monday 28

Resting HR . Weight 171.0. Sleep NOT GOOD. 

Pre-hab: foam roll, stretch, ankle PF and EV, and lateral walk with band
Pre-run: drill and D-flex

Rita's Loop

Relative effort 58. 6.01 mi. Time 55:26. Avg Pace 9:14 min/mi. Elev Gain 173 ft. Avg HR 142 bpm.

Post-run: stretch and the Stick for calves
Gym session:
Matrix row 5 minutes
Circuit 1: lat pulldown, chest press, pec fly
Circuit 2: BOSU balance, Swiss ball plank and dead bug
Circuit 3: triceps press, dumbbell press and lateral fly
Stretch: hip flexor, hamstrings, calves
Hydro massage 10 minutes

Balter Run

Ran with Kristen and Justin, sexy pace. Relative effort 7.

Tuesday 29

Resting HR 61. Weight 171.4. Sleep bad data, bad sleep.
Pre-hab: foam roll, stretch, ankle PF and EV, and lateral walk with band 

Easy Run

Relative effort 19. 3.34 mi. Time 30:05. Avg Pace 9:00 min/mi. Elev Gain 63 ft. Avg HR 136 bpm.
Physical therapy: stretch, eccentric calf, ankle EV, DF, and IN, BOSU balance, scraping and needling. My medial calf is very sore post needling.

Wednesday 30

Resting HR 59. Weight 170.2. Sleep 7h 30m. Deep 2h 53m. Light 4h 37m. Awake 1m.

Pre-hab: foam roll, stretch, ankle PF and EV, and lateral walk with band
Pre-run: LMLS and drills

Steady State Z3

Relative effort 84. Only one twinge from the right calf. 5.32 mi. Time 45:02. Avg Pace 8:28 min/mi. Elev Gain 84 ft. Avg HR 156 bpm.

Post-run: stretch and the Stick for calves

Beer Run/Walk

Lauren's last Socialite event.

Thursday 31

Resting HR 65. Weight 170.8. Sleep 8h 3m. Deep 2h 25m. Light 5h 38m. Awake 11m. My lower back is still an issue, leaving me with limited mobility and some discomfort.

TEN 21 - 27 (46.7)

Monday 21

I have a love for running so injuries can make me quite neurotic at times. If could only be healthy enough to run every day I would be perfectly content. I opted not to run this morning due to the way I was feeling last night, but surprisingly enough my calves are much better today.
Resting HR 57. Weight 173.0. Sleep 8h 23m. Deep 2h 22m. Light 6h 1m. Awake --.
Home therapy: Calf stretches and calf press x 30.
Gym session:
Bike 5 minutes.
Circuit 1: low pulley row, cable chest fly, push ups.

Circuit 2: leg press, leg curl, rear delt. 

Circuit 3: Bosu balance, Farmer's carry on toes, KB flow (deadlift, row, clean to kneeling lunge, kneeling press), Swiss Ball plank with mountain climbers, Swiss ball dead bug.
Side plank 30s.
Chair massage 15 minutes.

Greenway Ride

Recovery ride. Relative effort 10.

Tuesday 22

Resting HR 63. Weight 173.6. Sleep 7h 29m. Deep 1h 48m. Light 5h 41m. Awake 5m.

Home therapy: Calf stretches and calf press x 30.

30 Minutes Easy

I felt almost normal today. Relative effort 15. 3.18 mi. Time 30:02. Avg Pace 9:26 min/mi. Elev Gain 7 ft. Avg HR 135 bpm.

Gym session:
Hip abduction and adduction. Glute and ab rotation. Bosu balance and hanging leg lifts. Calf press.
Home therapy: calf mobility with the Stick and stretch

Wednesday 23

Resting HR 66. Weight 173.2, I need to tighten up the diet. I've been consuming too many calories from sugar. Sleep 7h 5m. Deep 2h 13m. Light 4h 52m. Awake 12m.
Gym session:
Bike 10 minutes. Rowing machine 5 minutes.
Shoulder press, triceps press, leg press.
Hammer chest press, dumbbell lateral, Hammer pull down.
Hydro massage 10 minutes.
Physical therapy: stretch, dry needling with stim, scraping, and rolling. This may have been too much as my calf is sore now and it wasn't before.
Home therapy: Ice, stretch, band PF, EV, clams, squat to lateral walk, and, foam roll.

Wednesday Night Group Run

My right calf is sore but this is the longest I've run in October. Relative effort 50. 4.62 mi. Time 45:01. Avg Pace 9:45 min/mi. Elev Gain 43 ft. Avg HR 143 bpm.
Home therapy: Ice, Hypervolt, and stretch.

Thursday 24

Resting HR 61. Weight 173.0. Sleep 6h 44m. Deep 2h 25m. Light 4h 19m. Awake 6m.
Home therapy: stretch and calf press.
Physical therapy: Bike 8 minutes, stretch, band PF, DF, EV, IN, and foam roll. Scraping and needling. Stretching.
Home therapy: Ice.

Easy Run

Relative effort 43. 4.37 mi. Time 40:01. Avg Pace 9:09 min/mi. Elev Gain 20 ft. Avg HR 142 bpm.
Home therapy: Ice

Friday 25

Resting HR 69. Weight 174.2. Sleep 7h 24m. Deep 1h 26m. Light 5h 58m. Awake 5m. 

Home therapy: Stretch

Intervals

Relative effort 53. 10 minutes easy. 10 minutes ~8:30 pace. 3 x 1k ~8:40 pace. Finished up easy with some stretching, possibly began tightening up.

Saturday 26

Resting HR 56. Weight 171.4. Sleep 8h 38m. Deep 3h 18m. Light 5h 20m. Awake 8m. 

Home therapy/pre-run exercise: stretch, foam roll, core strengthening.  

Long Run

Relative effort 86. 8.01 mi. Time 1:21:26. Avg Pace 10:10 min/mi. Elev Gain 288 ft. Avg HR 143 bpm.

Home therapy/post-run: mobility and stretching

Sunday 27

Resting HR 60. Weight 172.2. Sleep 7h 22m. Deep 2h 18m. Light 5h 4m. Awake --.
Gym session:
Circuit 1: BOSU balance, side plank, KB goblet squat
Rotation
Bike 10 minutes
Circuit 2: leg press, calf press, step ups
Circuit 3: knee extension, leg curl, lateral jump
Hydro massage 10 minutes

Greenway Ride

Do these miles count? 

TEN 14 - 20 (54.2)

Planning for this week
Mon: 45 minute recovery
Tue: recovery
Wed: a.m. PT | lunch lift | p.m. ride
Thu: a.m. PT | p.m. ride
Fri: a.m. run/hike | p.m MTB
Sat: a.m. Clinton 5k volunteer |
Sun:

Rehab: Ankle and foot mobility and strength.

Monday 14

Resting HR 59. Weight 173.6. Sleep 8h 31m. Deep 2h 22m. Light 6h 9m. Awake 8m. 

I can’t find the words to express how disappointed I am with my running. It was a week ago Sunday (8 days) since my calf strain. I iced. I recovered. I rested. I did cross friction massage. Then I tested myself with a short ride on Friday and that went well. I rode White Squirrel, the fastest I’ve every ridden. I had no calf issues what-so-ever. I took Sunday off completely. Today I run less than a quarter mile and my right calf blows up again. FUCK running. Today and for the near future. I’m over it. I wish I hadn't signed up for Pigeon Forge or Memphis. I'm sick of the pain. Angry ranting...

Home therapy: Iced and Hypervolt for the right calf. It seems today's injury is at a different spot than last week's injury.

Tuesday 15

Appointment at TOC. Ruled out a blood clot. Scheduled physical therapy.

Wednesday 16

Resting HR 56. Weight 171.8. Sleep 7h 30m. Deep 2h 45m. Light 4h 45m. Awake 2m.

Physical therapy: evaluation (Dorsiflexion less on right) and scraping

Gym session:
Bike 10’.
Circuit 1: Bosu balance, KB flow, Swiss Ball plank with mountain climbers, Swiss ball dead bug.
Circuit 2: calf press, leg press, tricep press.
Circuit 3: seated row, pull down, chest press.
Calf and hamstring stretch.
Hydro massage 10’

Greenway Ride then Dean's

Thursday 17

Resting HR 56. Weight 172.2. Sleep 8h 16m. Deep 2h 43m. Light 5h 33m. Awake 6m.

Physical therapy: stretching, dry needling, scraping, balance, concentric / eccentric calf and ice.

90 Minutes Z2 and Z3

Relative effort 72. 22.59 mi. Time 1:30:27. Avg Speed 15.0 mph. Elev Gain 1,070 ft. Avg HR 136 bpm.

Friday 18

Resting HR 69. Weight 170.2. Sleep 7h 34m. Deep 1h 53m. Light 5h 41m. Awake 3m. I woke up with a bit of a headache.
Home therapy: Band resisted squats, lateral walk, clams, and 4-way ankle. Foam roll and mobility. Side plank.

Haw Ridge with a Little Running

Relative effort 21. 6.57 mi. Time 1:56:12. Avg Pace 17:42 min/mi. Elev Gain 634 ft. Avg HR 108 bpm.

Big Oak > Sinkhole > Boulder

Relative effort 41. 2 loops. 8.61 mi. Time 1:11:32. Avg Speed 7.2 mph. Elev Gain 791 ft. Avg HR 132 bpm. I went to ride with Clinch Valley Trail Alliance, but decided a True Beginner ride was not what I was looking for.

Saturday 19

Resting HR 70. Weight 173. Sleep 7h 57m. Deep 1h 44m. Light 6h 13m. Awake 9m.

Clinton Running

I did a mile with no increased pain. YAY. Run #1. Relative effort 11. 1.10 mi. Time 12:03. Avg Pace 10:57 min/mi. Elev Gain 63 ft. Avg HR 139 bpm.

Warehouse (Energy Lab)

Run #2. Relative effort 9. 2.00 mi. Time 19:44. Avg Pace 9:52 min/mi. Elev Gain 9 ft. Avg HR 135 bpm.
Home therapy: Band resisted squats, lateral walk, clams, and 4-way ankle. Foam roll and mobility. Calf press.

Sunday 20

Resting HR 59. Weight 173.2. Sleep 5h 28m. Deep 2h 3m. Light 3h 25m. Awake 7m.

Something Resembling a Run | Not Much Running Here

My goal was to run 3 miles which I felt was doable after yesterday, it was not. I didn't have pain but my calf tightened up around 1.5 miles.
Home therapy: Ankle PF and EV. Foam roll and mobility. Magnesium spray to both calves. 

TEN 7 - 13 (57.8)

Weekly Plan

Rehab calf: cross friction massage and strengthening

MON: Recovery/rehab
TUE: Recovery/rehab
WED: Recovery/rehab
THU: Recovery/rehab
FRI: Ride
SAT: White Squirrel
SUN: Recovery

Monday 7

Recovery day for right calf strain. Resting HR 54. Weight 172.6. Sleep 8h 7m. Deep 2h 46m. Light 5h 21m. Awake 5m.

Gym session. Balance training. Core: Swiss ball dead bug and mountain climbers, & side plank. Kettlebell flow: deadlift, row, clean, press & swings. Seating calf press & machine.

Tuesday 8

Resting HR 58. Weight Mexican. Sleep 7h 35m. Deep 1h 23m. Light 6h 12m. Awake 5m. Day 2 calf strain.

Working on cross friction massage with the Hypervolt. 4 sessions of 5 minutes.

Gym session. 20 minutes of spinning, calf and step ups.

Massage therapy: I think I fell asleep again today. 

Goals (neurotic injury thinking): 

M 10 - 10 (20)

T 5 - 10 (15)

W 5 -10 (15)
R rest
F 5 - 10 (15)
S 15 (15)
S rest

Wednesday 9

Resting HR 57. Weight 174.4. Sleep 8h 5m. Deep 2h 29m. Light 5h 36m. Awake 9m. Day three post-race injury of my right calf. I continue to do cross friction massage with the Hypervolt. 2 sessions of 5 minutes. I feel like I'm improving.

Gym session. 20 minutes: bike, 20 minutes: Mobility, Plank, Strength: Pec dec, leg press, chest press, seated row, 10 minutes: Hydro massage.

Thursday 10

Resting HR 57. Weight 172.4. Sleep 7h 51m. Deep 1h 37m. Light 6h 14m. Awake 8m.

Rehab Run

2.02 mi. Time 24:03. Avg Pace 11:55 min/mi. Elev Gain 9 ft. Avg HR 120 bpm. First attempt at running since Cross Knox. 10 minutes run and 5 minutes for 1.5 miles, then 15 minutes run and 5 minute walk. 

Friday 11

Resting HR 61. Weight 171.6. Sleep 7h 41m. Deep 2h 23m. Light 5h 18m. Awake 5m.

Test Ride

11.57 mi. Time 41:43. Avg Speed 16.6 mph. Elev Gain 446 ft. Calories 734 C. For today's ride I had to answer tow questions. 1) Can I spin at a good pace? 2) Can I climb without calf pain? I think I answered yes to both questions and go hard at White Squirrel.  

Saturday 12

Resting HR 66. Sleep 6h 33m. Deep 2h 23m. Light 4h 10m. Awake --.

White Squirrel Classic

Relative effort . 41.16 mi. Time 2:15:34. Avg Speed 18.2 mph. Elev Gain 1,529 ft. Avg HR 151 bpm. Our first timed cycling event. When we heard the ride was timed, we started thinking we would push the pace. The second thought was too forego the rest stops and bring our own fuel. 

Sunday 13

Resting HR 60. Sleep 8h 37m. Deep 2h 10m. Light 6h 27m. Awake 3m. My legs are sore. Travel and recovery day.

TEN 1 - 6 (52.9)

Tuesday 1

Resting HR 65. Weight 172.8. Sleep 8h 0m. Deep 2h 18m. Light 5h 42m. Awake 5m.

Recovery Run

Pre-run: mobility and core. Relative effort 9. 3.09 mi. Time 30:04. Avg Pace 9:44 min/mi. Elev Gain 63 ft. Avg HR 130 bpm.

Wednesday 2

Resting HR 59. Weight 170.4. Sleep 7h 41m. Deep 2h 21m. Light 5h 20m. Awake 11m. 

15' Tempo

10 minutes easy. 15 minutes tempo 7:33.9 and 7:26.1. 10 minutes easy. Relative effort 45. 4.10 mi. Time 35:03. Avg Pace 8:32 min/mi. Elev Gain 30 ft. Avg HR 146 bpm.

Killer Beez

Maybe one more Wednesday ride before daylight goes away. Relative effort 31. 22.58 mi. Time 1:28:39. Avg Speed 15.3 mph. Elev Gain 640 ft. Avg HR 125 bpm.

Thursday 3

REST DAY!!! Resting HR 66. Weight 169.4. Sleep 7h 37m. Deep 2h 12m. Light 5h 25m. Awake 3m.

Friday 4

Resting HR 63. Weight 169.6. Sleep 8h 21m. Deep 2h 4m. Light 6h 17m. Awake --.

Gym session.

Warm up: Bike 10’

Mobility: 5’
Core: Swiss ball dead bug and mountain climbers, clams, bridge, posterior plank & side plank
Kettlebell flow: deadlift, row, clean, press & swings.
Strength: dumbbell press, row, & shoulder press. Leg press.
Recovery: Hydro massage 10’

The Fatty is not an Agile Beast

I went to the Haw Ridge Skills Park for about 30 minutes then did a little single track. Relative effort 25. 8.00 mi. Time 1:01:30. Avg Speed 7.8 mph. Elev Gain 281 ft. Avg HR 128 bpm.

Saturday 5

I slept in and that was nice. Resting HR 58. Weight 172.6. Sleep 8h 11m. Deep 1h 26m. Light 6h 45m. Awake --.

Shakeout Run

2.54 mi with 5 x 30 seconds strides. Time 23:01. Avg Pace 9:03 min/mi. Elev Gain 60 ft. Avg HR 142 bpm.

Sunday 6

Resting HR 56. Weight 171.6. Sleep 7h 59m. Deep 3h 32m. Light 4h 27m. Awake 9m. I had great pre-race sleep. 

Pre-run: mobility and glute firing exercises. 

Cross Knox 15k

Warm up: 1.5 miles with strides. All was well, feeling good.
Race splits (7:52, 7:57, 8:04, 7:53) Then my right calf blew up. The good thing is, I was on pace for a nice PR. The bad thing, I may be on the injured list for several days.

Dates of all entries of right calf issues:
2010-12-24, 2012-03-22, 2017-01-27,
2017-02-04, 2017-11-23, 2017-11-28,
2018-03-26, 2018-11-19, 2018-12-11,
2018-12-12, 2019-01-20, 2019-01-21,
2019-01-22, 2019-05-07, 2019-05-08,
2019-05-09, 2019-05-13, 2019-07-23,
2019-07-27, 2019-09-04, 2019-10-06