NOVEMBER STATS

RUNNING - 157.9
RUN ELEVATION - 6228
RACES - KTC Turkey Trot
CYCLING - 58.2
ALL ACTIVITIES - 216.2
STRENGTH SESSIONS - 6

ELEVEN 25 - 30 KTC Turkey Trot

Monday 25

Resting HR 62. Sleep 6h 37m. Deep 2h 25m. Light 4h 12m. Awake 5m.
Pre-hab: mobility and strength
Pre-run: drills, lunges, leg swings, and stretches

Steady State Run

Relative effort 26, adjusted HR zones causing lower numbers or I'm getting fit. 10 minutes easy. 40 minutes steady, 8:11 pace. 10 minutes easy. 7.00 mi. Time 1:00:04. Avg Pace 8:34 min/mi. Elev Gain 151 ft. Avg HR 151 bpm. 

Recovery Run

Relative effort 9. 4.03 mi. Time 40:05. Avg Pace 9:57 min/mi. Elev Gain 3 ft. Avg HR 136 bpm.

Tuesday 26 Justin's Birthday (30)

Resting HR 68. Weight 173.2. Sleep 8h 30m. Deep 2h 36m. Light 5h 54m. Awake 7m.

Recovery Run

Relative effort 6. 3.17 mi. Time 30:03. Avg Pace 9:28 min/mi. Elev Gain 80 ft. Avg HR 136 bpm. 

Wednesday 27

Resting HR 66. Weight 173.4. Sleep 7h 54m. Deep 2h 25m. Light 5h 29m. Awake 15m.

Recovery Run with Strides

Relative effort 10. 4.70 mi. Time 45:02. Avg Pace 9:34 min/mi. Elev Gain 50 ft. Avg HR 139 bpm.

Thursday 28

Resting HR 58. Weight 172.0. Sleep 8h 38m. Deep 2h 21m. Light 6h 17m. Awake 15m.

KTC Turkey Trot

Relative effort 26. 3.10 mi. Time 22:32. Avg Pace 7:16 min/mi. Elev Gain 246 ft. Avg HR 163 bpm.

Friday 29

Resting HR 63. Weight . Sleep 6h 33m. Deep 1h 58m. Light 4h 35m. Awake 5m.

Easy Run

Relative effort 7. 3.32 mi. Time 30:03. Avg Pace 9:03 min/mi. Elev Gain 58 ft. Avg HR 139 bpm. 

Saturday 30

Resting HR 61. Weight 170.2. Sleep 7h 57m. Deep 3h 17m. Light 4h 40m. Awake 7m. 

Long Run

Relative effort 25. 10.06 mi. Time 1:31:34. Avg Pace 9:06 min/mi. Elev Gain 337 ft. Avg HR 145 bpm.

ELEVEN 18 - 24 (39.3)

Monday 18

Resting HR 63. Weight 171.4. Sleep 7h 56m. Deep 2h 54m. Light 5h 2m. Awake
6m. I discovered that when I try sleeping on my left side my back hurts.
Pre-hab: mobility and strength
Pre-run: drills and D-flex

Intervals

Relative effort 101. 1k, 2 sets of 3 {4:48 (7:45), 4:45 (7:40), 4:47 (7:43), 4:44 (7:38), 4:44 (7:38), 4:30 (7:15)}. 7.01 mi. Time 1:01:57. Avg Pace 8:50 min/mi. Elev Gain 113 ft. Avg HR 152 bpm.

Balter Recovery Run

Relative effort 8. 1.80 mi. Time 26:04. Avg Pace 14:31 min/mi. Elev Gain 118 ft. Avg HR 123 bpm.

Tuesday 19

Resting HR67. Weight 171.0. Sleep 8h 35m. Deep 1h 44m. Light 6h 51m. Awake 2m.
Gym session
Elliptical 5 minutes, Row 5 minutes
Circuit 1: back extension, pull down, cable fly
Circuit 2: dumbbell press, calf extension, triceps press
Calf stretch and Hydro massage
Pre-run: Leg swings, calf stretch, lunges and drills

Recovery Run

Relative effort 34 (highly suspect: HRM was registering high for the first mile). 4.13 mi. Time 40:54. Avg Pace 9:54 min/mi. Elev Gain 33 ft. Avg HR 140 bpm

Wednesday 20

Resting HR . Weight 172.6. Sleep .

Pre-hab: vinyasa flow, side plank, and calf raise
Pre-run: lunges, leg swings, toe/heel walk, and calf stretch

Easy Run

Relative effort 35. 4.34 mi. Time 40:05. Avg Pace 9:14 min/mi. Elev Gain 113 ft. Avg HR 140 bpm.
Post-run: Stretch and Hydro massage
Pre-run 2:

WNR (mixed run)

Relative effort 37. 5.00 mi. Time 52:35. Avg Pace 10:31 min/mi. Elev Gain 306 ft. Avg HR 137 bpm.

Thursday 21

Resting HR 68. Weight 171.8. Sleep 8h 12m. Deep 2h 0m. Light 6h 12m. Awake 15m.

Friday 22

Resting HR 64. Weight 171.2. Sleep 7h 46m. Deep 2h 48m. Light 4h 58m. Awake 5m.
Pre-hab: 15 minutes of strength and flow
Pre-run: lunges, leg swings and drills

Rainy Intervals

Relative effort 118. 3 x 12 minutes (7:48, 7:54, 7:51). 7h 46m. Deep 2h 48m. Light 4h 58m. Awake 5m.

Saturday 23

Resting HR 61. Weight 171.2. Sleep 7h 37m. Deep 3h 2m. Light 4h 35m. Awake 9m. The rain was so heavy we pushed the morning long run to the afternoon. 

Pre-run: strength and flow

Long Run

Relative effort 25, seemed much harder than that. 10.05 mi. Time 1:38:21. Avg Pace 9:47 min/mi. Elev Gain 514 ft. Avg HR 143 bpm.

Sunday 24

Resting HR . Weight . Sleep .

Pre-hab: strength and mobility

Travel to VA.

ELEVEN 11 - 17 (56.3)

Monday 11

Resting HR . Weight 171.8. Sleep .
Home therapy: mobility
Pre-run: drills

Intervals

Relative effort 83. WU 15 minutes. 3 sets of 5 quarters with 30 second IR between reps and 90 seconds IR between sets. WD 8 minutes.

Post-run: plank, lunges, squats, and mobility

Evening Greenway Ride (recovery)

Relative effort 11. 12.15 mi. Time 1:01:03. Avg Speed 11.9 mph. Elev Gain 486 ft. Avg HR 110 bpm.

Tuesday 12

Resting HR 70. Weight 172.4. Sleep 7h 49m. Deep 2h 41m. Light 5h 8m. Awake 6m.

Haw Ridge Low Gap Loop

Damn it's cold out here. Relative effort . 4.17 mi. Time  50:23. Avg Pace 12:06 min/mi.  Elev Gain  316 ft. Avg HR 138 bpm.

Wednesday 13

Resting HR 63. Weight 172.0. Sleep 7h 26m. Deep 3h 27m. Light 3h 59m. Awake 14m.

Home therapy: strength and mobility

Physical therapy: Last visit. strength, balance, scraping, and mobility

WNR

Relative effort 83. 6.40 mi. Time 1:00:04. Avg Pace 9:23 min/mi. Elev Gain 238 ft. Avg HR 147 bpm.

Thursday 14

Resting HR 72. Weight 172.4. Sleep 7h 42m. Deep 1h 18m. Light 6h 24m. Awake 8m.

Recovery day.

Friday 15

Resting HR 66. Sleep 6h 22m. Deep 1h 40m. Light 4h 42m. Awake 5m.

Home pre-hab: mobility and strength

Pre-run: lunges, leg swings, and drills

Steady State Zone 3

Relative effort 97. 7.01 mi. Time 1:01:24. Avg Pace 8:46 min/mi. Elev Gain 170 ft. Avg HR 151 bpm.

Saturday 16

Resting HR 66. Sleep 7h 35m. Deep 2h 23m. Light 5h 12m. Awake --.

Home Pre-hab: strength and mobility

Pre-run: ????

Morning Long Run

Relative effort 96. 9.06 mi. Time 1:24:31. Avg Pace 9:19 min/mi. Elev Gain 499 ft. Avg HR 143 bpm.

Fell Over and Lost My Phone

This was a shite show. I'm in a rush, almost forget my helmet, fall over at Union Valley, and lose my phone. Other than a scrapped and bruised knee all ended well. 7.29 mi. Time 44:32. Avg Speed 9.8 mph. Elev Gain 389 ft. 

Sunday 17

Resting HR 65. Sleep 8h 31m. Deep 2h 41m. Light 5h 50m. Awake 3m.
Home Pre-hab: strength and mobility
Pre-run: leg swings, and single leg squats

Recovery Run Zone 2

Relative effort 23. an easy peasy end of a ~37 mile week. 3.23 mi. Time 30:01. Avg Pace 9:17 min/mi. Elev Gain 97 ft. Avg HR 138 bpm. 

ELEVEN 4 - 10 (69.9)

Monday 4

Resting HR 62. Weight 171.8. Sleep 8h 23m. Deep 55m. Light 7h 28m. Awake 6m. Lower back might be slightly better.

Gym session:
Bike: 20 minutes
Circuit 1: lat pulldown, back extension, shoulder press
Circuit 2: Plank, clams
Circuit 3: seated calf and calf machine
Stretch: calves
Hydro massage 10 minutes

I did a ridiculous amount of left hip flexor stretching at work.

Easy Run

Relative effort 64. 5.07 mi. Time 45:32. Avg Pace 8:58 min/mi. Elev Gain 55 ft. Avg HR 148 bpm.

Tuesday 5

Resting HR 62. Weight 172.2. Sleep 7h 54m. Deep 2h 33m. Light 5h 21m. Awake 8m. Lower back is improving. I’m still concerned about my calves. My goal is to strengthen the shit out of em.

Gym session:
Bike 10 minutes, Elliptical 10 minutes
Circuit 1: KB carry on toes, KB alternating chest press, BOSU balance
Circuit 2: Leg press, pec dec, hamstring curl
Hydro massage 10 minutes

Single Track and Gravel

Relative effort 40. 14.74 mi. Time 1:35:29. Avg Speed 9.3 mph. Elev Gain 745 ft. Avg HR 125 bpm.

Wednesday 6

Resting HR 66. Weight 171.4. Sleep 7h 21m. Deep 2h 47m. Light 4h 34m. Awake 6m. 

Pre-hab: mobility and strength for lower back and calves
Physical therapy: stretch, scraping, deep tissue, rolling, dry needling, and more stretching hamstrings and calves. The needling still makes my calf extremely sore.

Greenway Ride with Kristen

Easy peasy spin from Earth Fare to Calhoun's. Relative effort 10. 11.99 mi. Time 1:18:09. Avg Speed 9.2 mph. Elev Gain 233 ft. Avg HR 91 bpm.

WNR

Relative effort 89. 5.47 mi. Time 49:34. Avg Pace 9:03 min/mi. Elev Gain 256 ft. Avg HR 153 bpm. My calf was sore from the needling but I managed the run OK.

Thursday 7

Resting HR 70. Weight 171.6. Sleep 7h 51m. Deep 2h 30m. Light 5h 21m. Awake 7m. Lower back is still improving.
Home therapy: standing calf press and calf stretch

Gym session:
Bike: 10 minutes
Circuit 1: seated row, back extension, triceps press
Step ups
Circuit 2: PF Express
Circuit 3: Total body enhancement
Hydro massage 10 minutes

Friday 8

Resting HR 65. Weight 172.0. Sleep 8h 9m. Deep 2h 25m. Light 5h 44m. Awake 9m.
Home therapy: calf rocker stretch

Rita's Loop (progression)

Relative effort 83. 6.08 mi. Time 53:41. Avg Pace 8:49 min/mi. Elev Gain 146 ft. Avg HR 149 bpm.

Evening Ride

Relative effort 28. 12.03 mi. Time 45:22. Avg Speed 15.9 mph. Elev Gain 436 ft. Avg HR 133 bpm.

Saturday 9

Resting HR 67. Sleep 7h 58m. Deep 2h 52m. Light 5h 6m. Awake 5m.
Pre-hab: mobility, stretch, side planks, and calf strengthening. 

Pre-run: LMLS

Long Run Lap 1

Relative effort 55. 6.33 mi. Time 59:23. Avg Pace 9:23 min/mi. Elev Gain 179 ft. Avg HR 141 bpm.

Long Run Lap 2

Relative effort 23. 4.00 mi. Time 38:27. Avg Pace 9:36 min/mi. Elev Gain 137 ft. Avg HR 137 bpm.

Sunday 10

Resting HR 70. Weight 171.4. Sleep 6h 44m. Deep 2h 29m. Light 4h 15m. Awake 1m.

Recovery Run

Relative effort 83. 4.21 mi. Time 40:05. Avg Pace 9:31 min/mi. Elev Gain 71 ft. Avg HR 135 bpm.

ELEVEN 1 - 3 (33.5)

Friday 1

Resting HR 62. Weight 169.6. Sleep 8h 6m. Deep 1h 55m. Light 6h 11m. Awake --. 

Pre-hab: stretching and mobility for a jacked-up lower back.

Pre-run: LMLS, drills, and stretch. 

Easy Run with Strides

Relative effort 56. 4.40 mi. Time 40:02. Avg Pace 9:05 min/mi. Elev Gain 65 ft. Avg HR 147 bpm.

Saturday 2

Still dealing with lower back issue. Resting HR 61. Sleep 7h 22m. Deep 3h 15m. Light 4h 7m. Awake 5m. 

Pigeon Forge Half Attempt

My back and calf issues kept me from running the race I wanted. 8.02 mi. Time 1:17:23. Avg Pace 9:39 min/mi. Elev Gain 537 ft. Avg HR 137 bpm. 

Sunday 3

Lower back is still in spasm. I haven't had issues this bad, this long, for some time. Resting HR 59. Sleep 8h 1m. Deep 3h 19m. Light 4h 42m. Awake --.