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