2019

Running

A year on the run! 

• Over 1300 miles (most ever in a year)
• 9 races finished
• 6 time All-American 5k x 2, 10k, 10 miles, half marathon, and marathon
• 5 top-5 Age Group finishes
• Marathon PR and BQ
• 2nd fastest half marathon
• 4th fastest mile
• 2 DNFs, both were right calf strains

Cycling

• Over 1700 miles
• 5 organized rides (Butterflies for Hope, Tour de Rocky Top, Dancing Bear Bike Bash, Barley's Cycling Classic, White Squirrel Classic)
• Completed first metric century
• Bought a greenway bike and loved it

DECEMBER STATS

RUNNING - 126.7
RUN ELEVATION - 5472
RACES - St. Judes Memphis Half Marathon
CYCLING - 76.1
ALL ACTIVITIES - 202.8
STRENGTH SESSIONS - 7

TWELVE 30 - 31

Monday 30

Resting HR 57. Weight 176. Sleep 7h 40m. Deep 1h 32m. Light 6h 8m. Awake 3m.

Intervals

Relative effort 26. 5 x 5 minutes Zone 4 (7:35, 7:26, 7:38, 7:44, 7:37). 5.72 mi. Time 50:03. Avg Pace 8:45 min/mi. Elev Gain 70 ft. Avg HR 149 bpm.

Gym session

Circuit 1: BOSU balance, plank, Swiss knee tuck and push up, side plank, TRX single leg squat
Circuit 2: leg press, calf press, dumbbell deadlift
Hydro massage

Balter Recovery Run

This was Lauren's last night as KTC Social Director. Relative effort 8. 2.99 mi. Time 31:57. Avg Pace 10:42 min/mi. Elev Gain 229 ft. Avg HR 138 bpm.

Tuesday 31 New Year's Eve

Resting HR 68. Weight 174.6. Sleep 7h 5m. Deep 2h 54m. Light 4h 11m. Awake 6m.

Gym session 47 minutes
Elliptical 5 minutes
Circuit 1: Dumbbell bench press, shoulder press, row. Core
Circuit 2: chest press, lat pulldown, rear delt. Core
Circuit 3: low pulley row, lateral raise, cable fly. Core

TWELVE 23 - 29 (52.1)

Monday 23

Resting HR 59. Sleep 8h 53m. Deep 2h 32m. Light 6h 21m. Awake 3m.

Intervals

Relative effort 26. 3 x 10 minutes in Zone 3. 6.20 mi. Time 54:00. Avg Pace 8:43 min/mi. Elev Gain 89 ft. Avg HR 149 bpm.

Balter Lights Run

Relative effort 5. 2.05 mi. Time 24:05. Avg Pace 11:46 min/mi. Elev Gain 119 ft. Avg HR 129 bpm.

Tuesday 24

Resting HR 62. Weight 173.2. Sleep 8h 26m. Deep 2h 20m. Light 6h 6m. Awake --.

Gym session 30 minutes
Elliptical 5 minutes
Circuit 1: BOSU balance, Swiss ball knee tuck & dead bug, TRX single leg squat, KB swing, goblet squat, & press
Circuit 2: calf press, triceps press, Hammer chest press & row
Hydro massage

Wednesday 25

Tempo

Relative effort 27. Zone 3 70%. 8.01 mi. Time 1:10:26. Avg Pace 8:48 min/mi. Elev Gain 155 ft. Avg HR 147 bpm.

Thursday 26

Resting HR 64. Weight 173.8. Sleep 8h 26m. Deep 2h 15m. Light 6h 11m. Awake 8m.

Rest day.

Friday 27

Resting HR 62. Weight 174.4. Sleep 8h 25m. Deep 4h 14m. Light 4h 11m. Awake 4m.

Morning Hill Repeats

Relative effort 16. 5.00 mi. Time 46:25. Avg Pace 9:17 min/mi. Elev Gain 4 ft. Avg HR 143 bpm.

Evening Greenway Ride

Relative effort 7. 11.32 mi. Time 56:22. Avg Speed 12.0 mph. Elev Gain 262 ft. Avg HR 105 bpm.

Saturday 28

Resting HR 71. Weight 174.6. Sleep 8h 25m. Deep 1h 47m. Light 6h 38m. Awake --.

Morning Long Run

Relative effort 33. 14.00 mi. Time 2:16:00. Avg Pace 9:43 min/mi. Elev Gain 542 ft. Avg HR 139 bpm.

Sunday 29

Resting HR 61. Weight 174.6. Sleep 8h 4m. Deep 2h 37m. Light 5h 27m. Awake 2m. I haven't felt really good all day, with a low grade headache.

Rainy Greenway Ride

5.53 mi. Time 38:26. Avg Speed 8.6 mph. Elev Gain 145 ft. Calories C.

TWELVE 16 - 22 (55.7)

Monday 16

Resting HR 61. Weight 173. Sleep 5h 21m. Deep 2h 13m. Light 3h 8m. Awake 5m.

Balter Run

Relative effort . 4.74 mi. Time 45:14. Avg Pace 9:33 min/mi. Elev Gain 187 ft. Avg HR 146 bpm. 

Tuesday 17

Resting HR 65. Weight 172.4. Sleep 7h 33m. Deep 2h 52m. Light 4h 41m. Awake 2m.

I wanted to hit the gym today but I was too busy with work. Thankfully it is no-plan plan. 

Wednesday 18

Resting HR 63. Weight 174. Sleep 7h 44m. Deep 2h 6m. Light 5h 38m. Awake --. Sleeping has not been great for the past few nights. I really need to go to bed early tonight.

Rita's Loop

Relative effort 18. 20 minutes Z2. 20 minutes Z3. 20 minutes Z2. 6.63 mi. Time 1:00:01. Avg Pace 9:03 min/mi. Elev Gain 179 ft. Avg HR 144 bpm.

Thursday 19

Resting HR 61. Weight 173.2. Sleep 8h 1m. Deep 3h 16m. Light 4h 45m. Awake 7m.

Zwift - London

Relative effort 12. 17.20 mi. Time 1:00:17. Avg Speed 17.1 mph. Elev Gain 433 ft. Avg HR 127 bpm.

Friday 20

Resting HR 67. Sleep 9h 3m. Deep 2h 12m. Light 6h 51m. Awake 2m.

Hill Repeats

Relative effort 12. 4.57 mi. Time 40:01. Avg Pace 8:45 min/mi. Elev Gain 10 ft. Avg HR 142 bpm. I felt great today.

Recovery Run

Relative effort 7. 3.05 mi. Time 30:02. Avg Pace 9:51 min/mi. Elev Gain 39 ft. Avg HR 137 bpm.

Saturday 21

Resting HR 63. Sleep 8h 16m. Deep 2h 51m. Light 5h 25m. Awake 2m.

Long Run

Relative effort 26. 11.60 mi. Time 1:50:57. Avg Pace 9:34 min/mi. Elev Gain 404 ft. Avg HR 138 bpm.

Sunday 22

Resting HR 72. I drank too much or ate too little. Weight 174.8. Sleep 7h 27m. Deep 2h 0m. Light 5h 27m. Awake 3m.

Greenie Ride

Relative effort 7. 7.87 mi. Time 40:26. Avg Speed 11.7 mph. Elev Gain 426 ft. Avg HR 119 bpm.

TWELVE 9 - 15 (54.1)

Monday 9

Resting HR 62. Sleep 7h 58m. Deep 2h 47m. Light 5h 11m. Awake 14m.

Travel home from Memphis.

Tuesday 10

Resting HR 64. Weight 175.4. Sleep 7h 53m. Deep 2h 24m. Light 5h 29m. Awake 12m.

Gym session

Circuit 1: Elliptical 5 minutes. KB single leg deadlift, press, row, halos. Core: plank, clams.
Circuit 2: Bike 5 minutes. Rear delt, chest press, lat pulldown, mobility, Hydro massage

Wednesday 11

Resting HR 60. Weight 174.8. Sleep 8h 23m. Deep 3h 1m. Light 5h 22m. Awake 9m.

WNR

Relative effort 13. 5.54 mi. Time 55:17. Avg Pace 9:59 min/mi. Elev Gain 267 ft. Avg HR 139 bpm.

Thursday 12

Resting HR 64. Weight 174.2. Sleep 8h 16m. Deep 2h 32m. Light 5h 44m. Awake 11m.

Gym session
Circuit 1: Elliptical 5 minutes. Leg press, calf extension, triceps press
Circuit 2: Bike 5 minutes. Dumbbell incline press, goblet squat, pull down
Circuit 3: plank and back extension, Hydro massage

Zwift -London

Relative effort 8. 13.07 mi. Time 49:18. Avg Speed 15.9 mph. Elev Gain 217 ft. Avg HR 115 bpm.

Friday 13

Resting HR 63. Weight 173.0. Sleep 7h 58m. Deep 2h 1m. Light 5h 57m. Awake --.

Hill Repeats

Relative effort 15. 4.33 mi. Time 40:01. Avg Pace 9:15 min/mi. Elev Gain --. Avg HR 143 bpm.

Saturday 14

Resting HR 69. Weight TOO much. Sleep 7h 13m. Deep 2h 14m. Light 4h 59m. Awake 5m.

CHKM Long Run

Relative effort 23. 10.00 mi. Time 1:34:53. Avg Pace 9:29 min/mi. Elev Gain 371 ft. Avg HR 140 bpm.

Tour de Lights

Sunday 15

Resting HR 65. Weight 175.0. Sleep 9h 37m. Deep 2h 47m. Light 6h 50m. Awake 3m.

Rolling on the Fatty

Relative effort 18. 15.18 mi. Time 1:43:09. Avg Speed 8.8 mph. Elev Gain 904 ft. Avg HR 120 bpm.

Gym session
Circuit 1: BOSU balance, Swiss ball leg curl and knee tuck, TRX single leg squat and row, push ups. Down dog, deep squat, and lunge
Circuit 2: leg press, knee extension, leg curl
Circuit 3: pec dec, chest press, pull down, row
Circuit 4: lateral raise, shoulder press, standing calf. Calf stretch

TWELVE 2 - 8 (32.3) St Judes Memphis HM

Monday 2

Resting HR 63. Weight 172.0, Sleep 7h 43m. Deep 2h 32m. Light 5h 11m. Awake 8m.

Pre-hab: strength and mobility
Pre-run: drills, leg swings, toe walk, and calf stretch

Intervals

Relative effort 27. 4 x 5 minutes (7:35, 7:25, 7:19, 7:19) 5.03 mi. Time 44:02. Avg Pace 8:45 min/mi. Elev Gain 38 ft. Avg HR 152 bpm.
Post-run: Stretch

Yoga 15 minutes

Tuesday 3

Resting HR 66. Weight 171.6. Sleep 8h 23m. Deep 2h 42m. Light 5h 41m. Awake --.

Pre-hab: BW calf press and calf stretch

Recovery Run

Relative effort 9. 3.19 mi. Time 30:03. Avg Pace 9:25 min/mi. Elev Gain 3 ft. Avg HR 142 bpm.

Wednesday 4

Resting HR 68. Sleep 8h 13m. Deep 1h 6m. Light 7h 7m. Awake 13m.

WNR with Strides

Relative effort 11. 4.67 mi. Time 44:48. Avg Pace 9:36 min/mi. Elev Gain 210 ft. Avg HR 140 bpm. 

Thursday 5

Resting HR 59. Weight 171.6. Sleep 8h 50m. Deep 2h 42m. Light 6h 8m. Awake 8m.

Travel to Memphis

Friday 6

Resting HR 61. Sleep 8h 55m. Deep 2h 36m. Light 6h 19m. Awake 4m.

Memphis Shakeout

Relative effort 5. 2.19 mi. Time 20:01. Avg Pace 9:08 min/mi. Elev Gain 17 ft. Avg HR 144 bpm. 

Saturday 7

Resting HR 65. Sleep 7h 57m. Deep 3h 2m. Light 4h 55m. Awake 3m.

St. Jude Memphis Half Marathon

Relative effort 117. 1:43.17. Age group 11. Overall 358. This was a fun race, the part through the hospital was the most emotional I've ever felt during a road race or any other race for that matter.   

Sunday 8

Resting HR 64. Sleep 9h 24m. Deep 2h 39m. Light 6h 45m. Awake 16m.

Recovery day in Memphis

TWELVE 1 (38.1)

Sunday 1

Resting HR 63. Sleep 7h 37m. Deep 2h 17m. Light 5h 20m. Awake --. 

Rest day.