That'll Be 2020

COVID-19

Overall this was a great year, even with the Coronavirus. I ran for 1,600 miles and cycled for 2,587 miles. Both were my biggest totals ever.

Running

5 time All American

3 Senior Grand Masters

This was going to be a big year for me. I turned 60 and planned to dominate the over 60 AG. Unfortunately, most races were cancelled.

The new year came in with excitement as I began training for Boston 124. For most of January and February Justin and I did doubles, getting almost 200 miles each month. I got in 10 full weeks of training and started week 11 before Boston was postponed. 

Calhoun's NYD 5k - 22:59. We did this one as a part of a workout, but still got a champagne glass and All American. 

Calhoun's 10 Miler - 1:19:44. This was used as a training run with a goal of a faster finish than 2019. I achieved it running a 7:39 and 7:34. 

Strawberry Plains Half Marathon - 1:53:56. This was another training run and an opportunity to pace a couple friends to HM PRs. 

Whitestone 30k - 2:47:54 - I will never do this race again. 

On Friday, March 13 the Boston marathon was officially postponed till September. The very next week I started working from home.

In March, Planet Fitness closed due to COVID 19.

In May Tennessee reopens and there was hope for races.

The week of May18th started my second round of Boston marathon training. This lasted only 2 weeks, then the BAA canceled the onsite race and made it virtual. I was deeply disappointed, but it was what I was expecting. I was undecided on doing the virtual race.

On June 6th, I was doing Mile Repeats and what a SHIT SHOW. Niggles included, pre-run migraine, upper back spasm, and hamstring strain. I assume this was prep work for a fast summer 5k. Why do I ever do mile repeats? THAT'S 2020

My first COVID race was not a success. I had a planned PR attempt at the Myrtle Beach Independence Day 5k but ended up with a calf strain. 

My second race attempt went much better. The Townsend 10k was beyond hot and there were no PRs, but I did win my first senior grand masters. 48:43

Garmin went down due to a ransomware attack. THAT'S 2020

I started Boston marathon training, again.

September 7, Labor day, I finally got to put the 124th Boston marathon to rest. Kate and I did the virtual 3:51:10 for me. It was a great day. 

After VBM recovery I decided to train for shorter, distance race. I was sick of marathons.

In September I started 5k training with the goal of peaking for the Pigeon Forge 5k.

Secret City 5k (November) - 22:25. I won Senior Grand Master

KTC Turkey Trot (November) - 22:02. I was showing improvement. 

Dirty South Trail race (December) - I did the short loop, turned my ankle, and ruined my chance for Pigeon Forge. I'm probably done with trail racing.

Started running with The Long on Tuesday's at the Track

Cycling

We had our first Killer Beez ride on February 2nd.

Tour of Watopia Stage 1 - March 10. This was my first dive into Zwift events. 

Wednesday Group rides - Our first ride was March 11th. This was my first ride in the B group and Justin's first group leader ride. It kicked my ass.

In April I created my Zwift Power profile in prep for Zwift racing. 

Yorkshire Grand Prix Race - My first Zwift race. Initial results had me in 12th and the first American, now looking back on Zwift Power my results are gone. 

London International Race (April 12) - I finished 2nd. I was beat at the line. 

Trofeo Bologna Race (April 16) - My third race and my first win.

In May Pat tore her ACL on a family Rec Ride. THAT'S 2020

Tour de Rocky Top () was my second ever metric century. This was not a great day. I had a mechanical and struggled to the finish with only the small chainring,

Ride the Plains (October) - Another metric century and these don't get any easier.

Secret City (October) - It was a cold morning and I went out with the young guys, Chris, Jerry, and Justin. I bonked hard. Relative effort 91. Rode back solo.

I began my first Zwift training program (December). 

DECEMBER STATS

RUNNING - 105.2
RUN ELEVATION - 5,174
RACES - none
CYCLING - 199.1
CYCLING ELEVATION - 8,896
ALL ACTIVITIES - 304.3

TWELVE 28 - 31

Week of December 28

Weight change from last week: Monday 172.2 - Sunday 173.2, Delta 1.0

Run days/mileage: 3/14.4

Cycling days/mileage: 3/36.6

X-training time: 0:33

Weekly Intentions

1. be more mindful of situations that lead to excessive eating and drinking 

Weekly Goals

1. run at least 10.6 miles
2. ride at least 47.3 miles
3. begin FTP buildup plan
4. complete at least 2 NTC sessions

Monday

Resting HR 59. Sleep 9h 1m. Deep 56m. Light 6h 0m. REM 2h 5m. Awake 4m. Body battery 92/26. Weight 174.2 lbs. Delta 1.0 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.6 %.

FTP Builder - Foundation

Relative effort 9. 16.33 mi. Time 48:15. Avg Speed 20.3 mph. Elev Gain 125 ft. Avg HR 116 bpm. This is week 1 of FTP Builder program. I may need to increase my FTP setting. 

Niggles: none

Tuesday

Resting HR 63. Sleep 8h 4m. Deep 1h 3m. Light 4h 59m. REM 2h 2m. Awake 4m. Body battery 70/20. Weight 175.0 lbs. Delta 0.7 lbs. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %.

FTP Builder - Strength

Relative effort 10. 17.80 mi. Time 54:23. Avg Speed 19.6 mph. Elev Gain 148 ft. Avg HR 117 bpm. 

Niggles: none

Track Tuesday

Relative effort 37. 3 x 400m (1:45.6, 1:42.0, 1:37.8) with IR 300m. 

Niggles: I felt better with the 400s, no issues. My right hamstring acted up a bit during the cool down

Wednesday

Resting HR 62. Sleep 9h 27m. Deep 1h 0m. Light 6h 26m. REM 2h 1m. Awake 2m. Body battery 67/23. Weight 174.4 lbs. Delta -0.6 lbs. BMI 23.1. Body Fat 8.8 %. Body Water 66.6 %.

I had a lift on the calendar today, but I spent the day lifting and carrying at Justin's, trying to get him settled back in.

Thursday

Resting HR 59. Sleep 9h 37m. Deep 53m. Light 5h 55m. REM 2h 49m. Awake 5m. Body battery 100/49ers 0. Weight 173.9 lbs. Delta -0.5 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %.

I missed my ride today helping Justin get his house together. 

TWELVE 21 - 27

Week of December 21

Weight change from last week: Monday 171.5 - Sunday 172.2, Delta 0.7

Run days/mileage: 5/30.2

Cycling days/mileage: 4/70.0

X-training time: 0:31

Weekly Goals

1. Be more diligent with GF diet
2. Lower carb intake on Tuesday, Wednesday, and Thursday in prep for Christmas Sugar Rush

Things to Do

1. Sign up for NYD 5k (on hold until calf issue is resolved)
2. Get to the bottom of Monday's cramping issues
3. Order runner specific vitamins

Monday

Resting HR 59. Sleep 8h 43m. Deep 11m. Light 6h 35m. REM 1h 57m. Awake 10m. Body battery 100/57. Weight 172.2 lbs. Delta 0.0 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. 

While on the toilet this morning, both of my calves cramped and are too sore to go for my morning run. It seems my hamstrings might be next. I'm feeling tight and crampy all over, especially my lower body.

Tuesday

Resting HR 56. Sleep 9h 15m. Deep 13m. Light 7h 31m. REM 1h 31m. Awake 1m. I don't think I was awake but 4:30, and I went back to sleep. Body battery 100/. Weight 174.9 lbs. Delta 2.7 lbs. BMI
23.2. Body Fat 8.9 %. Body Water 66.5 %. Gained almost 3 pounds in one day. NICE!

I think my calves are recovered enough to get in a ride at the very least.

Shoulder Shaper - Nike Training 21 minutes. WOW! My shoulders were on fire.

Easy with Strides

Relative effort 9. It is amazing that yesterday my calf was sore enough to keep me from running and today it was mostly fine. 3.47 mi. Time 32:09. Avg Pace 9:16 min/mi. Elev Gain 36 ft. Avg HR 138 bpm.

Niggles: none to mention

Wednesday

Resting HR 59. Sleep 8h 48m. Deep 17m. Light 6h 8m. REM 2h 23m. Awake 7m. Body battery 82/28. Weight 173.7 lbs. Delta -1.2 lbs. BMI 23.0. Body Fat 8.6 %. Body Water 66.8 %.

Zwift - Watopia

Relative effort 7. Warm up / recovery ride. 13.29 mi. Time 45:17. Avg Speed 17.6 mph. Elev Gain 400 ft. Avg HR 109 bpm.

Niggles: none

Intervals

Relative effort 21. 0:49.1, 0:50.6, 0:46.9, 0:47.6, 0;46.5, 0:46.5. A little faster today than last week, but I was on the greenway versus the track.

Niggles: none

Thursday

Resting HR 52. Sleep 9h 33m. Deep 1h 23m. Light 5h 59m. REM 2h 11m. Awake 1m. Body battery 86/29. Weight 174.1 lbs. Delta 0.4 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.7 %.

Watopia x 2

Relative effort 3 + 5. Round 1 was a newish loop that would have been better on a gravel bike. It was a bit of a drag so I bailed and picked a flatter route. I'm chasing miles here. 

Niggles: none

Friday Merry Christmas!

Resting HR 58. Sleep 8h 28m. Deep 39m. Light 6h 47m. REM 1h 2m. Awake 5m. Body battery 100/45. Weight - not today.

Saturday

Resting HR 60. Sleep 7h 59m. Deep 2h 2m. Light 3h 44m. REM 2h 13m. Awake 3m. Body battery 100/53. Weight - I'll weigh in tomorrow to see how the week has gone.

FTP Builder - Foundation

Next week I'm starting a 6 week FTP build up program. Let's call it a pre-spring program or pre-pre-century prep. 11.91 mi. Time 48:10. Avg Speed 14.8 mph. Elev Gain 663 ft. Calories 360 C.

Niggles: none

Sunday

Resting HR 61. Sleep 9h 18m. Deep 58m. Light 6h 19m. REM 2h 1m. Awake 2m. Body battery 91/31. Weight 173.2 lbs. Delta -0.9 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %.

Winter Loop

Relative effort 25. There were a few icy spots. 6.40 mi. Time 1:00:03. Avg Pace 9:23 min/mi. Elev Gain 476 ft. Avg HR 142 bpm.

Niggles: right hamstring and left hip flexor

TWELVE 14 - 20

Week of December 14

Weight change from last week: Monday 173.6 - Sunday 173.1, Delta -0.5

Run days/mileage: 3/18.4

Cycling days/mileage: 2/48.5

X-training time: 1:10

Weekly Intentions

1. I intend to not go too fast on intervals or easy days

Weekly Goals

1. Intermittent exercise breaks throughout the day
2. Run 5 days

Things to Do

1. Schedule Tour of New York
2. Sign up for KTC NYD 5k
3. Pick up a HRM battery

Monday

Resting HR 63. Sleep 8h 50m. Deep --. Light 6h 38m. REM 2h 12m. Awake 3m. Body battery 86/36. Weight 171.5 lbs. Delta -1.6 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.

Watopia

Recovery / run warm up ride. Relative effort 5. 9.55 mi. Time 36:13. Avg Speed 15.8 mph. Elev Gain 240 ft. Avg HR 107 bpm.

Niggles: none

Easy with Strides

Relative effort 23. 5.25 mi. Time 47:14. Avg Pace 9:00 min/mi. Elev Gain 233 ft. Avg HR 144 bpm. I really enjoyed this evening run.

Niggles: My right ankle is a bit sore still. Both hamstring got a little tight.

Tuesday

Resting HR 55. Sleep 8h 42m. Deep --. Light 6h 51m. REM 1h 51m. Awake 2m. I was in bed a long time, but I was awake from 4:30. Body battery 84/45. Weight 171.7 lbs. Delta 0.2 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.

Track Tuesday with the Long Run Crew

Relative effort 30. 200 meter in-n-outs. :46.6 - :51.5. It feels like I need more strength in my legs. This was a fun group run and I will try to fit it into my training plan. 

Niggles: My right ankle is still a bit of an issue and my right hamstring tightened during the ins. 

Wednesday

Resting HR 64. That's high, is it running in the evening, eating late, or alcohol late causing the elevated HR? Sleep 8h 59m. Deep 30m. Light 7h 8m. REM 1h 21m. Awake 7m. I still woke up several times but was able to get back to sleep. Body battery 62/35. Weight 172.3 lbs. Delta 0.6 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Mobility and core 10 minutes

Yorkshire

Relative effort 9. Keeping it easy, but with some nice elevation. 11.50 mi. Time 45:30. Avg Speed 15.2 mph. Elev Gain 1,083 ft. Avg HR 120 bpm.

Niggles: none

Thursday

Resting HR 63. High again. Sleep 7h 49m. Deep 46m. Light 5h 41m. REM 1h 22m. Awake 4m. Body battery 76/35. Weight 174.7 lbs. Delta 2.4 lbs. BMI 23.2. Body Fat 8.8 %. Body Water 66.6 %. 2.4 delta from eating chips and salsa before dinner. 

Intervals

Relative effort 26. 4 x 600 meters on the greenway. 2:34.0, 2:32.0, 2:32.6, 2:28.7. IR 400 meters.

Niggles: I'm excited to post I didn't have any ankle or calf issues. My right hamstring tightened up a bit, but not as bad as Tuesday.

Gym session at Planet Fitness: KB - step ups, deadlifts, and snatch. Dips. Selectorized machine - row. There were several people not wearing masks, even employees. I don't think I'll be going back for a while, if ever.

Friday

Resting HR 60. Sleep 8h 41m. Deep 40m. Light 6h 2m. REM 1h 59m. Awake 1m. Body battery 97/34. Weight 175.2 lbs. Delta 0.6 lbs. BMI 23.2. Body Fat 9.0 %. Body Water 66.4 %.

Tour of New York Stage 1

Relative effort 31. 24.50 mi. Time 1:12:51. Avg Speed 20.2 mph. Elev Gain 1,650 ft. Avg HR 137 bpm. I pushed the sprints. 

Niggles: none

Recovery Run

Relative effort 8. 3.19 mi. Time 30:01. Avg Pace 9:25 min/mi. Elev Gain 144 ft. Avg HR 138 bpm. Not a great run, but I hope it did the job.

Niggles: none

Saturday

Resting HR 60. Sleep 9h 9m. Deep 51m. Light 6h 35m. REM 1h 43m. Awake 2m. Body battery 89/. Weight 172.8 lbs. Delta -2.4 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

Hilly Long Run

Relative effort 32. 10.68 mi. Time 1:40:01. Avg Pace 9:22 min/mi. Elev Gain 823 ft. Avg HR 139 bpm. These runs make you stronger.

Niggles: right hamstring

Sunday

I'm feeling some soreness this morning, must be from the Hilly Long Run. Resting HR 50. Sleep 7h 52m. Deep 1h 19m. Light 4h 25m. REM 2h 8m. Awake 3m. Body battery 100/. Weight 172.2 lbs. Delta -0.6 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Tour of New York Stage 3

Relative effort 29. This was a 6 lap event; after a couple laps I eased up a bit, just not feeling it. I pushed pretty hard on the last lap.

Niggles: none

TWELVE 7 - 13

Final Week of 5k Training

Unfortunately, I turned my ankle during the Dirty South race and it is sore. I plan to take a couple recovery days.

Monday 7

Resting HR 52. Sleep 8h 44m. Deep 27m. Light 6h 53m. REM 1h 24m. Awake 1m. Body battery 100/49. Weight 173.6 lbs. Delta -0.9 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %.

I woke early and felt like I've been in a wreck. My ankle and back were both screaming at me, so I decided to take a PTO. I was in bed from 1:00 to 4:00.

Tuesday 8

Resting HR 54. Sleep 7h 54m. Deep 13m. Light 5h 58m. REM 1h 43m. Awake 9m. Body battery 98/44. I woke up really early but overall it was a good night's sleep. Weight 174.0 lbs. Delta 0.4 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %.

Gym session at Planet Fitness: Smith machine - squats and bench. Selectorized machine - back extension and row. Dumbbell - shoulder combo. KB - calf. Core and mobility.

2020 for the win! Today I had a tooth break.

I had a chiropractor appointment today and he said I had a lot of tightness in my my lumbar musculature, I don't remember which side.

Wednesday 9

Resting HR 54. Sleep 8h 27m. Deep 17m. Light 6h 26m. REM 1h 44m. Awake 5m. Body battery 80/17. Weight 173.6 lbs. Delta -0.4 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %.

Intervals

Relative effort 19. 10 x 1 minute (6:51, 6:46, 6:52, 6:53, 6:41, 6:29, 6:31, 6:38)

Niggles: My right calf tightened up early in my cool down. My ankle seemed to be ok.

Thursday 10

My right calf got more sore as yesterday evening progressed and upon waking today my right ankle is sore. The ankle soreness doesn't linger but is concerning. With this, I decided to cancel my goal race, the Pigeon Forge 5k.

This morning I had an appointment with the dentist for a cleaning and to have him access my broken tooth. While sitting in the dentist office parking lot, I get a text from Kristen telling me she had been exposed to COVID 19 on Tuesday and since we were together on the Wednesday I cancelled my appointment.

Resting HR 53. Sleep 8h 27m. Deep 11m. Light 6h 13m. REM 2h 3m. Awake 2m. Body battery 41/17. Weight 173.3 lbs. Delta -0.4 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %.

Strength session at home: goblet squat, deadlift, plank, mobility, ankle inversion & eversion, lateral raise, chest press, row, and snatch.

Zwift London

Relative effort 15. 20.33 mi. Time 1:00:09. Avg Speed 20.3 mph. Elev Gain 482 ft. Avg HR 125 bpm.

Niggles: none

Friday 11

Resting HR 61. Sleep, I woke early, around 11:30 and had a bad taste in my mouth like I had thrown up.  9h 28m. Deep 34m. Light 7h 59m. REM 55m. Awake 5m. Body battery 56/19. Weight 175.3 lbs. Delta 2.0 lbs. BMI 23.2. Body Fat 9.0 %. Body Water 66.4 %.

Easy Lunch Run

Relative effort 14. 5.01 mi. Time 46:07. Avg Pace 9:13 min/mi. Elev Gain 108 ft. Avg HR 141 bpm. 

Niggles: left heel and right calf. My GCT Balance was the worse I've ever seen at L53 R47. It is no wonder I am constantly having lower extremity issues.

Saturday 12

Resting HR 59. Sleep 8h 40m. Deep 15m. Light 5h 24m. REM 3h 1m. Awake 2m. Body battery 79/27. Weight 174.6 lbs. Delta -0.7 lbs. BMI 23.1. Body Fat 8.8 %. Body Water 66.6 %.

Long Run

Relative effort 36. 10.01 mi. Time 1:33:31. Avg Pace 9:21 min/mi. Elev Gain 472 ft. Avg HR 142 bpm. 

Niggles: My left calf was fine, no issues. My right hamstring and left glute both were sore.

Sunday 13

Resting HR 61. Sleep 9h 30m. Deep --. Light 7h 9m. REM 2h 21m. Awake 7m. Body battery 79/30. Weight 173.1 lbs. Delta -1.4 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %.

South Knox

Relative effort 38. 28.14 mi. Time 1:55:53. Avg Speed 14.6 mph. Elev Gain 1,982 ft. Avg HR 131 bpm. This was a fun, hilly ride on some new to me roads.

Niggles: I had a couple of calf bings but nothing significant.

TWELVE 1 - 6

Week 9 of 5k Training

Last week was 26 miles running and 48 miles riding. The run miles included the KTC Turkey Trot, which was a 19 second improvement over Secret City. My lower back tightened up on Friday during a ride and I struggled with it all weekend. Things I need to work on this week are mobility and strength.

Tuesday 1

Resting HR 52. Sleep 9h 33m. Deep 37m. Light 6h 12m. REM 2h 44m. Awake 1m. Body battery 90/41. Weight 175.0 lbs. Delta 1.0 lbs. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %.

Zwift Richmond

Warm up for lunch run. 9.88 mi. Time 30:09. Avg Speed 19.7 mph. Elev Gain 348 ft. Calories 272 C.

Easy Run

Relative effort 20. 5.08 mi. Time 45:01. Avg Pace 8:52 min/mi. Elev Gain 184 ft. Avg HR 143 bpm.

Niggles: none

Wednesday 2

Resting HR 56. Sleep 8h 44m. Deep 57m. Light 6h 37m. REM 1h 10m. Awake 4m. Body battery 96/. Weight 174.1 lbs. Delta -1.0 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %.

Gym session at Planet Fitness: Selectorized machines - back extension, pull down, knee extension, leg curl, shoulder press, and abdominal. Dumbbell - deadlift and single arm chest press. Core - superman, 4-way plank, and hollow hold.

WNR

Relative effort 35. I may have pushed a little too hard tonight. 5.26 mi. Time 47:32. Avg Pace 9:02 min/mi. Elev Gain 381 ft. Avg HR 148 bpm.

Niggles: No niggles, but I did turn my right ankle slightly

Thursday 3

Resting HR 53. Sleep 8h 20m. Deep 11m. Light 5h 54m. REM 2h 15m. Awake 1m. Body battery 83/55. Weight 172.5 lbs. Delta -1.6 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Some recovery work but recovery mostly. 

Friday 4

Resting HR 53. Sleep 8h 41m. Deep 23m. Light 5h 52m. REM 2h 26m. Awake 8m. Body battery 95/. I didn't weigh in today.

Gym session at Planet Fitness: Selectorized machines - back extension, chest press, and leg press. Dumbbell - shoulder combo. Pulley - single-arm row. Core - superman, 4-way plank, and hollow hold. Mobility - hips and lumbar spine.

Intervals

Relative effort 30. Average pace for the reps 7:12, 7:06, 6:38, 6:53, 6:54, 6:53, 6:44, 6:50, 7:00, 6:49, 6:56, 6:54. 

Niggles: My left calf pinged a bit in the beginning of the cool down. Walked it out.

Saturday 5

Resting HR 58. Sleep 7h 31m. Deep 1h 5m. Light 5h 21m. REM 1h 5m. Awake 7m. Body battery 77/29. Weight 173.4 lbs. Delta 0.9 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %.

Long Run Supporting Rita and Erin Marathon

Relative effort 27. 10.26 mi. Time 1:43:48. Avg Pace 10:07 min/mi. Elev Gain 479 ft. Avg HR 136 bpm.

Niggles: Everything held up very well

Sunday 6

Resting HR 57. Sleep 8h 50m. Deep 23m. Light 6h 39m. REM 1h 48m. Awake 7m. Body battery 97/40. Weight 174.5 lbs. Delta 1.2 lbs. BMI 23.1. Body Fat 8.8 %. Body Water 66.6 %. 

Dirty South Short Loop

It has been a minute since I have run a trail race and it was exactly as I remember. The vibe is laid back and people still run past you going up hills only to fade on the downs and flats. 

Niggles: I turned my right ankle around the 4.5 mile mark. It was frustrating, but I don't think anything is broken. I was able to finish the race.

NOVEMBER STATS

RUNNING - 107.2
RUN ELEVATION - 3,898
RACES - Secret City 5k and KTC Turkey Trot 5k
CYCLING - 228.7
CYCLING ELEVATION - 10,946
ALL ACTIVITIES - 337.8

ELEVEN 23 - 30 (74.7 / 8:42)

Week 8 of 5k Training

I've been getting in about 4 runs for 25 - 30 miles per week. I've kept the niggles to a minimal, while getting a little turnover in the legs. Sunday I did an outdoor ride that was awesome; I've missed those. Most importantly, I got in a rust buster. The Secret City 5k was the faster I've run since the 2018 Independence Day 5k. I've got work to do but I'm feeling strong.

Monday 23

Resting HR 56. Sleep 9h 38m. Deep 25m. Light 7h 31m. REM 1h 42m. Awake 21m. Body battery 100/. Weight 173.6 lbs. Delta -1.3 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %.

Mobility and core 10 minutes

Easy Run

Relative effort 21. 6.16 mi. Time 55:01. Avg Pace 8:56 min/mi. Elev Gain 220 ft. Avg HR 142 bpm.

Niggles: None

Tuesday 24

Resting HR 60. Sleep 7h 52m. Deep 42m. Light 5h 49m. REM 1h 21m. Awake 4m. Body battery 78/19. Weight 171.0 lbs. Delta -2.6 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.

Easy Run with Some Hills

Relative effort 20. 6.02 mi. Time 56:17. Avg Pace 9:22 min/mi. Elev Gain 410 ft. Avg HR 139 bpm.

Niggles: My right foot complained just a little but I wouldn’t call it an issue.

Tour of Oak Ridge

Relative effort 23. 16.84 mi. Time 1:04:29. Avg Speed 15.7 mph. Elev Gain 696 ft. Avg HR 132 bpm.

Niggles: No niggles just tired legs.

Wednesday 25

Resting HR 52. Sleep 9h 41m. Deep 1h 11m. Light 6h 20m. REM 2h 10m. Awake --. Body battery 86/. Weight 171.3 lbs. Delta 0.3 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. 

Thursday 26

Resting HR 57. Sleep wasn't great. 7h 59m. Deep 14m. Light 5h 44m. REM 2h 1m. Awake --. Body battery 100/38. Weight 171.8 lbs. Delta 0.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. I was down 3.3 pounds for today's race. 

KTC Turkey Trot

Relative effort 48. Splits 7:00, 7:08, 7:14. 22:02 for a 23 second improvement over the Secret City race. Results pending. I think I can go sub-22 at Pigeon Forge. 

Niggles: none

Friday 27

Resting HR 54. Sleep 8h 34m. Deep 1h 15m. Light 5h 14m. REM 2h 5m. Awake 7m. Body battery 96/36. Weight 172.2 lbs. Delta 0.4 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Easy Ride with Sherrod Finisher

Relative effort 38. 31.70 mi. Time 2:11:14. Avg Speed 14.5 mph. Elev Gain 2,316 ft. Avg HR 127 bpm.

Niggles: My lower back tightened up post-ride

Saturday 28

Resting HR 58. Sleep 8h 55m. Deep 25m. Light 6h 44m. REM 1h 46m. Awake 2m. Body battery 87/31. Weight 173.6 lbs. Delta 1.4 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %.

Easy Run (Garmin Suggested)

Relative effort 26. 7.82 mi. Time 1:13:05. Avg Pace 9:21 min/mi. Elev Gain 335 ft. Avg HR 141 bpm.

Niggles: My back was jacked

Sunday 29

Resting HR 54. Sleep 7h 46m. Deep 10m. Light 6h 4m. REM 1h 32m. Awake 2m. Body battery 93/38. Weight 172.8 lbs. Delta -0.8 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %.

My back is getting better but still is an issue. Recovery day with some easy hiking.

Monday 30

Resting HR 54. Sleep 7h 46m. Deep 10m. Light 6h 4m. REM 1h 32m. Awake 2m. Body battery 100/65. Weight 174.0 lbs. Delta 1.2 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. 

Zwift London

Relative effort, no HRM. 16.25 mi. Time 1:01:31. Avg Speed 15.8 mph. Elev Gain 801 ft. Calories 495 C.

Niggles: none

ELEVEN 16 - 22 (84.1 / 7:36)

Week 7 of 5k Training

I did 4 runs for 31 miles and 2 Zwift rides for 34 miles. My relative effort was 210 for 6 hours and 52 minutes. Everything was hard except my long run on Saturday. Was it the heat? My first of 3 5k's is this weekend. Nervously excited!

Monday 16

Resting HR 56. Sleep 7h 14m. Deep 18m. Light 4h 49m. REM 2h 7m. Awake 29m. Body battery 100/39. Weight 172.2 lbs. Delta -0.9 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Easy Morning Run

Relative effort 17. 6.01 mi. Time 53:38. Avg Pace 8:56 min/mi. Elev Gain 138 ft. Avg HR 139 bpm.

Niggles: none to mention

Tuesday 17

Resting HR 54. Sleep 7h 44m. Deep 1h 29m. Light 4h 43m. REM 1h 32m. Awake 4m. Body battery 82/. Weight 172.7 lbs. Delta 0.6 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Hill Repeats

Relative effort 32. 20 x 20 seconds with 50-60 seconds IR. This got me in the buttocks. 

Niggles: My left glute was a more sore than the right, suggesting, or confirming imbalances

Garmin Never Stop Cycling // Stage 3 Gravel - Open Category

HRM is broken or in need of a new battery. 18.62 mi. Time 1:05:32. Avg Speed 17.0 mph. Elev Gain 902 ft. Calories 658 C. I raced this on a bit.

Niggles: none

Wednesday 18

Resting HR 57. Sleep 7h 45m. Deep 1h 6m. Light 4h 34m. REM 2h 5m. Awake 2m. Boy battery 73/34. Weight 173.4 lbs. Delta 0.7 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %.

Thursday 19

Resting HR 59. Sleep 9h 39m. Deep 32m. Light 6h 49m. REM 2h 18m. Awake 2m. Body battery 98/33. Weight 173.1 lbs. Delta -0.3 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

Tempo Thursday (Garmin Suggested Workout)

Relative effort 52. 10 minutes easy. 28 minutes at 7:32 pace (goal: 7:40). 10 minutes easy.

Niggles: none

Gym session at Planet Fitness: Circuit of: KB lateral sep ups, KB swings, dips, and TRX row. Selectorized machines - calf press and chest press. Plate work - shoulder flexion, tricep overhead, and halos.

Friday 20

Resting HR 59. Sleep 9h 24m. Deep 1h 5m. Light 6h 14m. REM 2h 5m. Awake 5m. Body battery 81/34. Weight 173.0 lbs. Delta -0.1 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. 

Saturday 21

Resting HR 57. Sleep 8h 58m. Deep 1h 1m. Light 6h 9m. REM 1h 48m. Awake 24m. I was awake 3-4 times. Body battery 100/. Weight 175.1 lbs. Delta 2.1 lbs. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %. I should try harder to eat better and be lighter. 

Secret City 5k

This was a rust buster. It has been a year since I raced a 5k. Splits - 7:10, 7:18, 7:04.

Niggles: I have an SI issue that I woke up with, but it did not affect the race. 

Sunday 22

Resting HR 57. Sleep 9h 24m. Deep 1h 0m. Light 6h 14m. REM 2h 10m. Awake 14m. Sleeping hasn't ben great of late. Body battery 98/50. Weight 175.0 lbs. Delta -0.1 lbs. BMI 23.2. Body Fat 8.9 %. Body Water
66.5 %. It has been a heavy couple of days.

Coffee Ride for Justin's Birthday

Relative effort 46. 39.83 mi. Time 2:14:28. Avg Speed 17.8 mph. Elev Gain 1,430 ft. Avg HR 130 bpm. It was nice to get an outside ride in the books. The Average speed surprised me.

Niggles: I got too hot from not dressing appropriately.

ELEVEN 9 - 15 (64.8 / 6:52)

Week 6 of 5k Training

I had a few days of poor choices. I'm not beating myself up over it, just vowing to do better.

Monday 9

Resting HR 57. Sleep 9h 10m. Deep 1h 3m. Light 5h 36m. REM 2h 31m. Awake 9m. Body battery 90/26. Weight 174.2 lbs. Delta 0.6 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.6 %.

Strength and mobility session at home. Mobility and core. 3 circuits of calf press, dumbbell deadlift. snatch, and shoulder combo. Dead bugs. 

Very Warm Lunch Run

Relative effort 41. The heat had me HR elevated. 5.53 mi. Time 50:03. Avg Pace 9:03 min/mi. Elev Gain 164 ft. Avg HR 149 bpm. 

Niggles: I was a little hung over.

Tuesday 10

Resting HR 58. Sleep 8h 29m. Deep 1h 4m. Light 5h 12m. REM 2h 13m. Awake 6m. Body battery 79/29. Weight 171.0 lbs. Delta -3.2 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.

I had no alcohol yesterday.

Slightly Faster Lunch Run

Relative effort 71, WTF! I had to take a couple recovery breaks. Coach Justin said I should have slowed down, he was probably right. 7.01 mi. Time 1:00:54. Avg Pace 8:41 min/mi. Elev Gain 233 ft. Avg HR 155 bpm.

Niggles: My body was not ready for the heat or the run.

Wednesday 11

Resting HR 58. 8h 42m. Deep 20m. Light 6h 52m. REM 1h 30m. Awake 4m. Body battery 61/30. Weight 171.4 lbs. Delta 0.4 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.3 %. 

Garmin Never Stop Cycling // Stage 1 Road - Open Category

Relative effort 24. I pushed a little on the KOMs and sprints. 18.61 mi. Time 1:00:45. Avg Speed 18.4 mph. Elev Gain 830 ft. Avg HR 134 bpm.

Niggles: None

Thursday 12

Resting HR 59. Sleep was not great. 7h 43m. Deep 43m. Light 4h 53m. REM 2h 7m. Awake 4m. Body battery 81/42. Weight, I felt the need to binge a little yesterday. 173.0 lbs. Delta 1.6 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

Intervals

Relative effort 47. The cooler temps helped immensely. 6 x 800m with 400m IR. 3:35.2, 3:27.7, 3:23.9, 3:24.7, 3:22.1, 3:23.5. I hit my marks on all efforts but the first.

Niggles: I had a sharp pain in my left knee that resolved itself.

Friday 13

Resting HR 59. Sleep 8h 52m. Deep 45m. Light 5h 36m. REM 2h 31m. Awake 11m. Body battery 88/35. Weight 172.4 lbs. Delta -0.7 lbs. BMI 22.9. Body Fat 8.1 %. Body Water 67.1 %.

Garmin Never Stop Cycling // Stage 2 TT - Open Category

HRM wouldn't sync, thus no relative effort. I pushed hard on a few occasions. 15.18 mi. Time 45:17. Avg speed 20.1 mph. Elev Gain 440 ft. Calories 462 C.

Niggles: no issues

Saturday 14

Resting HR 62. Sleep 8h 26m. Deep 48m. Light 6h 19m. REM 1h 19m. Awake 4m. Body battery 61/19. Weight 172.8 lbs. Delta 0.4 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %.

Long Run

This run was part training run, part fun run, I ran into several folks running the CHKM and HM. Relative effort 25. 10.01 mi. Time 1:39:16. Avg Pace 9:55 min/mi. Elev Gain 479 ft. Avg HR 133 bpm.

Niggles: None to speak of.

Sunday 15

Resting HR 54. Sleep 9h 23m. Deep 1h 38m. Light 6h 12m. REM 1h 33m. Awake 4m. Body battery 100/24. Weight 173.1 lbs. Delta 0.3 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

ELEVEN 2 - 8 (80.9 / 8:33)

Week 5 of 5k Training

Last week I was dealing with a sore left hamstring and Saturday's run brought on a sore right calf.

Monday 2

Resting HR 57. Sleep 7h 37m. Deep 56m. Light 5h 36m. REM 1h 5m. Awake 19m. Body battery 90/36. Weight 171.6 lbs. Delta 0.8 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.

Easy Run

Relative effort 44. With my HRM issues relative effort is bogus. 6.15 mi. Time 55:03. Avg Pace 8:57 min/mi. Elev Gain 220 ft. Avg HR 149 bpm.

Niggles: Calf is sore and hamstring is improving.

Tuesday 3

Resting HR 58. Sleep 7h 49m. Deep 1h 6m. Light 5h 35m. REM 1h 8m. Awake 1m. Body battery 78/22. Weight 170.5 lbs. Delta -1.1 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.5 %.

Hill Repeats

Relative effort 25. 10 x 20 seconds.

Niggles: none. I get git off to a rough start on the hills due to a drop in blood sugar.

Wednesday 4

Resting HR 61. This was a little high. Could it have been because of the 2 beers and bourbon? Sleep 8h 55m. Deep 1h 1m. Light 6h 30m. REM 1h 24m. Awake 7m. Body battery 70/26. Weight 171.0 lbs. Delta 0.5 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

Watopia

Relative effort 12. 19.58 mi. Time 1:00:14. Avg Speed 19.5 mph. Elev Gain 604 ft. Avg HR 122 bpm.

Niggles: none

Gym session at Planet Fitness: 37 minutes. Machines - back extension, single leg calf and leg press (left knee hurt on last set of leg press). Hammer - bench, row, and shoulder press. Core and mobility.

Thursday 5

Resting HR 57. Sleep 7h 55m. Deep 41m. Light 5h 47m. REM 1h 27m. Awake 4m. This was the best sleep I've had in some time. Body battery 76/28. Weight 171.7 lbs. Delta 0.7 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %. 

Intervals

Relative effort 36. 10 x 400m with 200m IR. Marks: 1:46.4, 1:39.6, 1:36.6, 1:40.5, 1:40.0, 1:40.0, 1:40.9, 1:40.2, 1:38.2, 1:39.6. 

Niggles: I felt great today. I had some butt-lock with the first couple of reps.

Friday 6

Resting HR 61. Sleep 9h 49m. Deep 1h 19m. Light 6h 28m. REM 2h 2m. Awake 4m. Body battery 83/33. Weight 172.9 lbs. Delta 1.3 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. I've had a couple days of relapse into bad habits.

Paris

Relative effort 13. 18.62 mi. Time 1:00:33. Avg Speed 18.5 mph. Elev Gain 558 ft. Avg HR 123 bpm.

Saturday 7

Resting HR 50. Sleep 7h 51m. Deep --. Light 6h 5m. REM 1h 46m. Awake 3m. Body battery 81/26. Weight 173.7 lbs. Delta 0.8 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %.

Supporting Justin's Virtual CHKM

Relative effort 16. 18.35 mi. Time 2:16:52. Avg Speed 8.0 mph. Elev Gain 745 ft. Avg HR 92 bpm.

Final Few Miles with Justin

Relative effort 84. 5.72 mi. Time 47:54. Avg Pace 8:23 min/mi. Elev Gain 226 ft. Avg HR 164 bpm. 

Sunday 8

Resting HR 58. Sleep 8h 52m. Deep 1h 45m. Light 5h 23m. REM 1h 44m. Awake 37m. Body battery 77/. Weight was not accessed this morning. I ate what I wanted yesterday and decided to excuse myself from weighing today. 

ELEVEN 1 (58.8 / 7:55)

Sunday 1

Resting HR 52. Sleep 9h 48m. Deep 1h 12m. Light 6h 2m. REM 2h 34m. Awake 8m. Body battery 100/. Weight 170.8 lbs. Delta -1.3 lbs. BMI 22.6. Body Fat 7.7 %. Body Water 67.4 %.

Innsbruck

Relative effort 33. 15.09 mi. Time 1:06:00. Avg Speed 13.7 mph. Elev Gain 1,624 ft. Avg HR 137 bpm. This was a sweatfest.

Niggles: no issues

OCTOBER STATS

RUNNING - 123.4
RUN ELEVATION - 3,491
RACES - none
CYCLING - 226.7
CYCLING ELEVATION - 10,648, Ride the Plains and Secret City Ride
ALL ACTIVITIES - 350.1

TEN 26 - 31

Week 4 of 5k Training

I didn't do a good job with the little things last week. No gym sessions or yoga, although I did do more pre- and post-run bodyweight exercises. MUST IMPROVE! My left hamstring is still a bit of an issue.

Monday 26

Resting HR 55. Sleep 8h 2m. Deep 3m. Light 6h 52m. REM 1h 7m. Awake 3m. Body battery 100/64. Weight 170.6 lbs. Delta 0.0 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %.

Easy Morning Run

Relative effort 18. Ride ISOs. 5.38 mi. Time 50:04. Avg Pace 9:18 min/mi. Elev Gain 164 ft. Avg HR
140 bpm.

Niggles: left hamstring

Yoga For Runners - Physical & Mental Stamina | Yoga With Adriene 

Tuesday 27

Resting HR 56. Sleep 7h 56m. Deep 43m. Light 5h 15m. REM 1h 58m. Awake 5m. My sleep was not good and I think it was due to, too much alcohol. Body battery 88/39. Weight 170.6 lbs. Delta 0.1 lbs. BMI
22.6. Body Fat 7.6 %. Body Water 67.4 %.  

Hill Repeats

Relative effort 23. Ride ISO 2.1. 5.36 mi. Time 50:05. Avg Pace 9:21 min/mi. Elev Gain 217 ft. Avg HR 142 bpm. 10x 20 seconds with a best pace of 7:09. I could go harder if my left hamstring felt better. 

Niggles: left hamstring

Gym Session at Planet Fitness: 35 minutes. TM warm up. Selectorized machine leg press, hamstring curl, calf press, pull downs, and chest press machines. Dumbbells for lateral, front, and press. Core and mobility.

Wednesday 28

Resting HR 56. Sleep 9h 18m. Deep 52m. Light 6h 12m. REM 2h 14m. Awake 10m. Body battery 96/43. Weight 169.8 lbs. Delta -0.8 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %.

Watopia

My first Zwift ride of the fall season. Relative effort 12. 18.61 mi. Time 1:00:16. Avg Speed 18.5 mph. Elev Gain 571 ft. Avg HR 122 bpm.

Thursday 29

Resting HR 57. Sleep 9h 7m. Deep 42m. Light 5h 17m. REM 3h 8m. Awake 3m. Body battery 87/44. Weight 172.0 lbs. Delta 2.2 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.

Gym session at Planet Fitness: Selectorized machines: leg press, calf press, row, back extension, and shoulder press. Dumbbell incline. Core and mobility

Friday 30

Resting HR 58. Sleep 7h 28m. Deep 30m. Light 5h 23m. REM 1h 35m. Awake 7m. Today I will need a nap. Body battery 100/52. Weight 174.0 lbs. Delta 2.0 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. I now need to eliminate chips from my diet. 

Intervals

Relative effort 42. 2 easy.10x90 seconds at 5k pace (average pace for the 10 = 6:55.6) - 60 seconds IR. 2 easy.

Niggles: I'm still feeling the left hamstring, but it did not restrict function or effort.

Saturday 31

Resting HR 53. Sleep 8h 38m. Deep 30m. Light 5h 55m. REM 2h 13m. Awake 6m. Body battery 100/48. Weight 172.1 lbs. Delta -1.9 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

7 Miles Easy

Relative effort 26. I was dealing with a higher HR for the first 2 miles. 7.09 mi. Time 1:05:02. Avg Pace 9:11 min/mi. Elev Gain 98 ft. Avg HR 139 bpm.

Niggles: My right calf got sore.

TEN 19 - 25 (72.2 / 8:47)

Week 3 - 5k Training

I'm really tired following the ride Saturday. Travel to Gatlinburg was tiring as well.

Monday 19

Resting HR 58. Sleep was good I didn't need my ear plugs. 7h 37m. Deep 52m. Light 4h 55m. REM 1h 50m. Awake 4m. Body battery 89/39. Weight 170.9 lbs. Delta -1.9 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

Easy 6

Relative effort 17. Ride ISO 2.1. 6.44 mi. Time 1:00:03. Avg Pace 9:20 min/mi. Elev Gain 180 ft. Avg HR 137 bpm. 

Niggles: no niggles but I'm still feeling a little tired.

Tuesday 20

Resting HR 56. Sleep 8h 42m. Deep 1h 2m. Light 5h 51m. REM 1h 49m. Awake 5m. Body battery 100/38. Weight 173.2 lbs. Delta 2.3 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %.

5 Miles Slightly Faster (no hills)

Relative effort 38. 5.90 mi. Time 50:03. Avg Pace 8:29 min/mi. Elev Gain 75 ft. Avg HR 148 bpm. Zone 2 for 43% and zone 3 for 49%

Niggles: no issues

Rec Ride

Easy ride with some climbing. Relative effort 20. 15.74 mi. Time 1:03:28. Avg Speed 14.9 mph. Elev Gain 814 ft. Avg HR 132 bpm.

Niggles: My right upper hamstring is sore.

Wednesday 21

Resting HR 61, a little high. I find that on days when I double my resting HR is higher. Does this effect sleep? Sleep 7h 40m. Deep 38m. Light 5h 57m. REM 1h 5m. Awake 3m. I didn't sleep great, woke up around 3:30 and never went back to sleep. Body battery 81/44. Weight 172.6 lbs. Delta -0.6 lbs. BMI
22.9. Body Fat 8.2 %. Body Water 67.0 %.

Thursday 22

Resting HR 58. Sleep 7h 45m. Deep 53m. Light 4h 49m. REM 2h 3m. Awake 3m. Body battery 99/38. Weight 174.1 lbs. Delta 1.5 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. NO EXCUSES!

Intervals

Relative effort 30. 7:12, 7:07, 7:05, 6:51, 6:42, 6:46. The splits were not as good as last week's. NO EXCUSES!

Niggles: No issues with the run, but the left high hamstring is a little sore.

Friday 23

Resting HR 55. Sleep 7h 31m. Deep 22m. Light 6h 5m. REM 1h 4m. Awake 11m. Body battery 84/51. Weight 171.6 lbs. Delta -2.5 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.

Easy Run

Relative effort 9. 4.12 mi. Time 40:03. Avg Pace 9:44 min/mi. Elev Gain 36 ft. Avg HR 130 bpm.

Niggles: No niggles, but I definitely didn't feel fresh

Saturday 24

Resting HR 51. Sleep 9h 0m. Deep 56m. Light 6h 13m. REM 1h 51m. Awake 3m. Body battery 100/46. Weight 170.2 lbs. Delta -1.4 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.

Long Run

Relative effort 48. T17s. This was my first long run since September 20. 10.01 mi. Time 1:32:57. Avg Pace 9:17 min/mi. Elev Gain 466 ft. Avg HR 144 bpm.

Niggles: My left hamstring high is sore.

Supporting Justin's Long Run

Sunday 25

Resting HR 56. Sleep 9h 22m. Deep 51m. Light 6h 42m. REM 1h 49m. Awake 6m. Body battery 100/65. Weight 170.5 lbs. Delta 0.3 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.5 %.

Recovery day.

TEN 12 - 18 (104.7 / 11:07)

Week 2 of 5k Training

Week 1 was easy peasy. I began adding yoga to the training plan and completed 4 sessions for 53 minutes. This week I'm adding an additional strength day. I need to continue pushing the calf strengthening and hip mobility this week. 

Monday 12

Resting HR 48. Sleep 7h 59m. Deep 38m. Light 5h 48m. REM 1h 33m. Awake 13m. Body battery 100/44. Weight 172.7 lbs. Delta 0.6 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Easy 5

Relative effort 17. 5.46 mi. Time 50:03. Avg Pace 9:10 min/mi. Elev Gain 167 ft. Avg HR 139 bpm. Ride ISO. Pre-run: mobility, glute activation, and calf strength. Post-run: Hypervolt for LE.

Niggles: right calf

Strength Session at Planet Fitness: Smith squats and bench. Back extension. Low pulley single arm row. Core.

Yoga For Runners: 7 MIN POST-RUN | Yoga With Adriene

Tuesday 13

Resting HR 62. Sleep 7h 36m. Deep 40m. Light 5h 3m. REM 1h 53m. Awake 1m. Body battery 72/. Weight 172.5 lbs. Delta -0.1 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Slightly Faster and Hilly 5

Relative effort 28. 5.70 mi. Time 50:03. Avg Pace 8:47 min/mi. Elev Gain 394 ft. Avg HR 145 bpm. Kinvara 10s. Pre-run: PR lotion to calves. Hypervolt for LE and mobility.

Niggles: right calf, but not as bad as yesterday

Turnpike Spinning

Relative effort 30. 2 PRs. 21.05 mi. Time 1:06:02. Avg Speed 19.1 mph. Elev Gain 476 ft. Avg HR 137 bpm.

Niggles: none

Wednesday 14

Resting HR 60. Sleep 8h 11m. Deep 19m. Light 6h 9m. REM 1h 43m. Awake 1m. Body battery 76/. Weight 171.6 lbs. Delta -0.9 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.

Supporting Justin's Long Run

Freezing. 15.04 mi. Time 1:58:48. Avg Speed 7.6 mph. Elev Gain 682 ft. Avg HR 114 bpm.

Strength Session at Planet Fitness: Hammer incline and bench. KB calf, DL, and step-up with press. Core.

Thursday 15

Resting HR 59. Sleep 7h 36m. Deep 1h 9m. Light 4h 38m. REM 1h 49m. Awake 3m. Body battery 95/54. Weight 171.2 lbs. Delta -0.4 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Intervals

Relative effort 37. Mutant Speed. 6 x 2 minutes 6:52, 6:53, 6:42, 6:44, 6:42, 6:40.

Niggles: No issues. 

Friday 16 

Resting HR 54. Sleep 8h 21m. Deep 53m. Light 5h 26m. REM 2h 2m. Awake --. Body battery 100/45. Weight 172.4 lbs. Delta 1.2 lbs. BMI 22.9. Body Fat 8.1 %. Body Water 67.1 %.

60 Minutes Easy

Relative effort 37. T17. 6.33 mi. Time 1:00:02. Avg Pace 9:29 min/mi. Elev Gain 285 ft. Avg HR 139 bpm.

Niggles: The first half was a struggle. I finally felt a bit better and finished with no issues. 

Saturday 17

Resting HR 60. Sleep 8h 26m. Deep 1h 1m. Light 5h 27m. REM 1h 58m. Awake 16m. Body battery 81/15. Weight 172.8 lbs. Delta 0.5 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %.

Secret City Ride

Relative effort 91. 41.37 mi. Time 2:36:56. Avg Speed 15.8 mph. Elev Gain 2,156 ft. Avg HR 140 bpm. 

Niggles: My quads were the weakest link. I Was Exhausted!

I started with Justin, Chris, and Jerry but I knew early on that it wasn't my day. The second and third laps (10 miles) we averaged over 18 mph, maybe this did me in. I hung with them for 20 miles then went solo for the remaining 20. My biggest excuse was, I didn't want to be the weakest rider of the group.

I did feel good about hanging with those guys for 20 miles. Averaging 15.8 with all the climbing and half solo wasn't too shabby. The best feeling I had during second half was near the end, 2 guys passed me on Edgemoor and pulled away until Chestnut Ridge. I caught them on the climb, rode their wheel for a bit, and dropped the 2 of them. Two are faster than one, but that goes away when climbing.

Sunday 18

Resting HR 65. Sleep 8h 43m. Deep 1h 21m. Light 5h 19m. REM 2h 3m. Awake 1m. Body battery 45/15.

KTC Alliance Brewing Run

Fun run with Justin and Rebecca. Hung out after with family, Tim M, Tim R, Rebecca W, and Jen S. Good times! Relative effort 9. 4.10 mi. Time 40:02. Avg Pace 9:46 min/mi. Elev Gain 108 ft. Avg HR 133 bpm.

Niggles: No issues. 

TEN 5 - 11 (50.5 / 7:37)

Week One of 5K Training

I've registered for the Pigeon Forge 5k on December 12 and that plan begins today. 

Monday 5

Resting HR 48. Sleep 7h 24m. Deep 21m. Light 5h 26m. REM 1h 37m. Awake 3m. Body battery 100/50. Weight 172.7 lbs. Delta -1.5 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. 

Easy Run

Relative effort 10. T-5s. It's hard to believe that yesterday's beer run was more challenging than today's run. It's amazing the difference cooler temperature and a rested body make. 4.37 mi. Time 40:02. Avg Pace 9:10 min/mi. Elev Gain 95 ft. Avg HR 135 bpm.

Niggles: My left calf had a twinge of pain for 2-3 strides.

Yoga for Runners with Cat Meffan 10 minutes.

Tuesday 6

Resting HR 56. Sleep 8h 4m. Deep 1h 30m. Light 5h 9m. REM 1h 25m. Awake 3m. Body battery 100/48. Weight 172.9 lbs. Delta 0.2 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

Easy Run

Relative effort 13. Ride ISO. 5.55 mi. Time 50:02. Avg Pace 9:01 min/mi. Elev Gain 102 ft. Avg HR 137 bpm. 

Niggles: I had a slight issue in my left calf, it did not alter my run.

Strength session at Planet Fitness: Glute, shoulder, and chest machines, calf press with KB, TRX row, and, step-ups. Core.

Yoga for Runners with Cat Meffan 10 minutes.

Wednesday 7

Resting HR 57. Sleep 8h 2m. Deep 31m. Light 5h 50m. REM 1h 41m. Awake 19m. Body battery 96/40. Weight 171.0 lbs. Delta -1.8 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.

Easy Run

Relative effort 11. Kinvara 10s. 4.39 mi. Time 40:02. Avg Pace 9:07 min/mi. Elev Gain 141 ft. Avg HR 137 bpm

Niggles: My right calf but very slight

Thursday 8

Resting HR 60. Sleep 8h 33m. Deep 1h 29m. Light 4h 47m. REM 2h 17m. Awake 4m. Body battery 80/46. Weight 169.4 lbs. Delta -1.7 lbs. BMI 22.5. Body Fat 7.2 %. Body Water 67.7 %.

Strength session at Planet Fitness: Smith squats and calf press. Machine calf press, back extension, row, chest press, tricep press, and leg curl. Core. 

Yoga for hips & lower back with Adriene

Friday 9

Resting HR 62. Sleep 8h 20m. Deep 1h 15m. Light 5h 26m. REM 1h 39m. Awake 4m. Body battery 83/30. Weight 172.1 lbs. Delta 2.7 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.

Friday Fartlek

Relative effort 36. 10 x 1 minute. Started pretty slow ~7:40 pace improved to 6:39 by the final rep.

Niggles: None

Travel to Brevard, NC.

Saturday 10

Resting HR 63. Sleep 9h 3m. Deep 1h 10m. Light 6h 1m. REM 1h 52m. Awake 5m. Body battery 72/28. We came to ride the White Squirrel and got rained out.

Rainy Run in Brevard

Relative effort 24. 7.00 mi. Time 1:03:28. Avg Pace 9:04 min/mi. Elev Gain 177 ft. Avg HR 142 bpm. I have missed rainy runs, could have gone for 10.

Niggles: None

Sunday 11

Travel home from Brevard. We really enjoyed the small town, active lifestyle vibe. I'm looking to schedule a weekend adventure there soon.

Resting HR 56. Sleep 9h 37m. Deep 1h 18m. Light 5h 50m. REM 2h 29m. Awake 4m. Body battery 100/40. 

TEN 1 - 4 (128.1 / 10:50)

Thursday 1

Resting HR 60. Sleep 8h 43m. Deep 1h 20m. Light 6h 10m. REM 1h 13m. Awake 3m. Body battery 75/29. Weight 170.5 lbs. Delta -1.2 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.5 %.

Rec Ride

Relative effort 5. 5.99 mi. Time 40:08. Avg Speed 9.0 mph. Elev Gain 269 ft. Avg HR 104 bpm.

Friday 2

Resting HR 57. Sleep 8h 0m. Deep 1h 25m. Light 5h 0m. REM 1h 35m. Awake 2m. Body battery 100/49. Weight 172.2 lbs. Delta 1.8 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Easy 60

Relative effort 15. 6.65 mi. Time 1:00:02. Avg Pace 9:02 min/mi. Elev Gain 125 ft. Avg HR 136 bpm.

Niggles: None to speak of, but GCT Balance was not great. 52.2 / 47.7

Attempting my 3rd metric century tomorrow at Ride the Plains.

Saturday 3

Resting HR 58. Sleep 8h 36m. Deep 1h 12m. Light 5h 56m. REM 1h 28m. Awake 15m. Body battery 99/6. Weight 172.7 lbs. Delta 0.4 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Ride the Plains

Relative effort 126. 62.96 mi. Time 4:06:15. Avg Speed 15.3 mph. Elev Gain 3,478 ft. Avg HR 139 bpm. 

Niggles: None, but my butt and quads were beat up. 

Sunday 4

Resting HR 61. Sleep 9h 35m. Deep 1h 31m. Light 6h 47m. REM 1h 17m. Awake 21m. Body battery 67/8. Weight 174.2 lbs. Delta 1.5 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.7 %.

KTC Hi-Wire Brewing Run

Relative effort 15. 3.37 mi. Time 30:01. Avg Pace 8:54 min/mi. Elev Gain 102 ft. Avg HR 144 bpm.

Niggles: none, just tired from yesterday's ride

SEPTEMBER STATS

RUNNING - 105.0
RUN ELEVATION - 2,191
RACES - VBM
CYCLING - 210.7
CYCLING ELEVATION - 7,516 
ALL ACTIVITIES - 315.7

 

NINE 28 - 30

No-Plan Plan

Last week I had a little setback when I got a right calf strain during my run on Friday. NO worries though, still in recovery/no-plan mode. My initial thought on the calf strain was, it was due to lack a strength focus. This could be true, but also in combination with hydration/electrolyte issue.

Monday 28

Resting HR 59. Sleep 8h 21m. Deep 1h 39m. Light 5h 43m. REM 59m. Awake 4m. Body battery 58/11. Weight 170.6 lbs. Delta -1.4 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %.

Late Lunch Ride

Relative effort 24. 15.72 mi. Time 1:00:17. Avg Speed 15.6 mph. Elev Gain 804 ft. Avg HR 135 bpm.

Niggles: No niggles, but effort seemed harder than usual.

Tuesday 29 

Resting HR 62. Sleep 8h 25m. Deep 54m. Light 5h 52m. REM 1h 39m. Awake 4m. Body battery 64/. Weight 171.5 lbs. Delta 0.8 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.

60 Minute Easy Run

Relative effort 20. 6.44 mi. Time 1:00:02. Avg Pace 9:19 min/mi. Elev Gain 157 ft. Avg HR 140 bpm.

Niggles: There were several, right calf, left calf and hamstring, and left big toe. I'm thinking my issue might be related to an hydration/electrolyte issue. GOALS: Stay on top of electrolytes and calf strengthening.

Strength Session at Planet Fitness: Smith Machine squats and deadlift, calf press, eccentric and assisted pull-ups, push-ups, and core.

Wednesday 30

Restring HR 61. Sleep 8h 39m. Deep 1h 19m. Light 5h 48m. REM 1h 32m. Awake 4m. Body battery 65/21. Weight 171.7 lbs. Delta 0.2 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.

E-Run

Relative effort 10. 4.34 mi. Time 40:03. Avg Pace 9:13 min/mi. Elev Gain 43 ft. Avg HR 137 bpm.

Niggles: Nothing too significant

Wednesday Group Ride

Relative effort 41. 22.66 mi. Time 1:18:35. Avg Speed 17.3 mph. Elev Gain 787 ft. Avg HR 141 bpm.

Niggles: My calf was a slight issue.

NINE 21 - 27 (76.5/7:13)

First Week of Fall

Where did the summer go? Did COVID-19 erase summer 2020? We took 3 beach trips, but it just didn't feel the same. Racing came back, but mostly virtual or with adjusted start times. Group rides returned and folks still gathered afterwards outside with beers.

I am 2 weeks post VBM and my path forward is foggy. Where do I go from here? The fun of the no-plan plan hasn't set in and maybe it won't since Justin is training for the Virtual Knoxville Marathon (VKM). There are a couple more organized group rides on the calendar and I hope to get in a few 5k before the year ends. Let's get after it!

Monday 21

Resting HR 56. Sleep 9h 2m. Deep 1h 30m. Light 5h 57m. REM 1h 35m. Awake 6m. Body battery 92/38. Weight 172.7 lbs. Delta -2.9 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Easy Lunch Run

Relative effort 13. 4.62 mi. Time 41:34. Avg Pace 9:00 min/mi. Elev Gain 92 ft. Avg HR 140 bpm. Plus some strides.

Tuesday 22

Resting HR 58. Sleep 8h 21m. Deep 1h 31m. Light 4h 41m. REM 2h 9m. Awake 2m. Body battery 78/19. Weight 171.7 lbs. Delta -1.0 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.

1-Mile TT with John Byrd

Kinvara 10s. I wasn't able to complete the mile, but I did an 800 (3:24), sat out a lap then did a 400 (1:38).

Niggles: none

Strength Session at Planet Fitness: The John Byrd workout. Smith Machine deadlift, pull-ups, KB goblet squats, push-ups, and core.

Wednesday 23

Resting HR 60. Sleep 9h 43m. Deep 1h 16m. Light 5h 44m. REM 2h 43m. Awake 3m. Body battery 70/20. Weight 171.2 lbs. I'm down 4.4 pounds since Sunday. It's amazing what eating at home does for the body. Delta -0.5 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

No run today. I felt like 4 consecutive days might be too much. Also, I might do a tempo with John tomorrow.

Wednesday Group Ride

Relative effort 54. Attack of Cardiac Hill. 6 PRs. Segments: Lakeside Dr. Climb, improved 39 seconds and moved up to 8th for my Strava AG. 22.13 mi. Time 1:18:35. Avg Speed 16.9 mph. Elev Gain 981 ft. Avg HR 144 bpm.

Niggles: I made a bad food decision pre-ride in eating a Quarter Pounder and fries from McDonalds.

Thursday 24

Resting HR 62. Sleep 8h 39m. Deep 1h 17m. Light 5h 27m. REM 1h 55m. Awake 2m. Body battery 76/21. Weight 171.6 lbs. Delta 0.4 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.

Recovery day

Friday 25

Resting HR 57. Sleep 8h 11m. Deep 1h 31m. Light 4h 54m. REM 1h 46m. Awake 3m. Body battery 100/. Weight 172.9 lbs. Delta 1.3 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

Easy Morning Run

Relative effort 10. 3.71 mi. Time 33:27. Avg Pace 9:01 min/mi. Elev Gain 75 ft. Avg HR 140 bpm.

Niggles: I had a right calf strain. I wish I could figure this out. 

Strength Session at Planet Fitness: Smith Machine squat and deadlift, calf press, pull-down and row, cable fly and push-ups, and finished up as usual with 5 minutes of core.

Saturday 26

Resting HR 56. Sleep 8h 55m. Deep 1h 26m. Light 5h 4m. REM 2h 25m. Awake 14m. Body battery 93/47.

The key to my eliminating the calf strains is to consistently do strengthening.

Sunday 27

Resting HR 57. Sleep 8h 15m. Deep 50m. Light 4h 56m. REM 2h 29m. Awake 3m. Body battery 100/10. Weight 172.0 lbs. Delta -0.9 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Only 1 Donut for Me

Relative effort 65. I pushed a little on on a couple of the hills and got 7 PRs. 37.04 mi. Time 2:12:53. Avg Speed 16.7 mph. Elev Gain 1,421 ft. Avg HR 138 bpm. 

Niggles: none

KTC Clinch River Brewing Run

Relative effort 26. Eating before a run is never a good idea and it was hotter than I expected. 4.00 mi. Time 36:41. Avg Pace 9:10 min/mi. Elev Gain 49 ft. Avg HR 147 bpm.

Niggles: My right calf tightened up a bit, but no pain.

NINE 14 - 20 (33.5/5:05)

Vacation Week

I am glad my marathon season is finally over. I was training for Boston for over 8 months. 

It is hard to find the space in my head to see clearly what I plan to do next, but the calendar is forming. It seems I am continually being drawn to the coast although I fantasize about the mountains and deserts. The calendar has tentative holdings for Myrtle Beach and Charleston.

Monday 14

Resting HR 56. Sleep Again the data was not good. I slept better but up at 4:30. Body battery 100/40.

North Myrtle Beach Run

Relative effort 10. Kinvara 10's. Six days with no running, I was a little excited for this opportunity. 4.58 mi. Time 42:15. Avg Pace 9:13 min/mi. Elev Gain 46 ft. Avg HR 138 bpm. I updated my training zones based on a new threshold value.

Tuesday 15

Resting HR 58. Sleep 8h 33m. Deep 1h 38m. Light 4h 33m. REM 2h 22m. Awake 2m. Much better. Body battery 95/40.

North Myrtle Beach Intervals

Relative effort 28. Kinvara 10's. 6 x 90s (paces 7:35, 7:34, 7:13, 7:33 this interval had a couple missed turns, 7:01, 6:36). I discovered that my right hamstring is an issue, could be weak.

Wednesday 16

Resting HR 62. Sleep 7h 49m. Deep 1h 3m. Light 5h 14m. REM 1h 32m. Awake --. Body battery 89/53.

North Myrtle Beach Easy Run

Relative effort 16. Triumph 17's for this easy run. Third run in consecutive days. Sill feeling OK with only my right hamstring acting up and right foot is is still hypersensitive.

Thursday 17

Resting HR 60. Sleep 7h 32m. Deep 1h 42m. Light 4h 12m. REM 1h 38m. Awake 12m. Body battery 100/63.

Recovery day.

Friday 18

Resting HR 59. Sleep 8h 42m. Deep 1h 35m. Light 5h 2m. REM 2h 5m. Awake 25m. Body battery 100/ .

North Myrtle Beach Tempo

Relative effort 31. Went out in the T17s for 2 up, 10 minute tempo (average pace 8:01), and 2 down. Rounded up to 50 minutes.

Niggles: all was well.

Saturday 19

Resting HR 60. Sleep 7h 23m. Deep 2h 3m. Light 3h 49m. REM 1h 31m. Awake --. Body battery 95/68. 

Travel home from Myrtle Beach.

Sunday 20

Resting HR 55. Sleep 7h 12m. Deep 5m. Light 5h 38m. REM 1h 29m. Awake 15m. I had a terrible time getting to sleep. Body battery 100/31. Weight 175.6 lbs. Delta 3.7 lbs. BMI 23.3. Body Fat 9.1 %. Body Water 66.4 %. YIKES. I can do better.

Townsend Long Run

Relative effort 31. T17s. 10.01 mi. Time 1:32:52. Avg Pace 9:17 min/mi. Elev Gain 279 ft. Avg HR 139 bpm. My first longish run since VBM. It was nice having the race energy to pull me through.

Niggles: right ankle and left calf

NINE 7 - 13 (84.7/8:35)

Virtual Boston Marathon

It's here!

Monday 7 Labor Day

Resting HR 57. Sleep 8h 0m. Deep 46m. Light 5h 32m. REM 1h 42m. Awake 2m. Body battery 91/5. Yikes, marathons take a lot out me. Weight 171.7 lbs. Delta 1.0 lbs. BMI 22.8. Body Fat 7.9 %. Body water 67.2 %. 

Virtual Boston Marathon

Relative effort 145. 26.25 mi. Time 3:51:10. Avg Pace 8:48 min/mi. Elev Gain 633 ft. Avg HR 154 bpm.

Thoughts: Course support is important and I intend to provide it when ever I can. My feet held up better than ever, no bloody toe nails or blisters.

Tuesday 8

Resting HR 54. Sleep 9h 57m. Deep 1h 27m. Light 6h 18m. REM 2h 12m. Awake 5m. Body battery 9/. Weight 169.7 lbs. Delta -2.1 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.

Strength Session at Planet Fitness: Upper body - 3 circuits of each of the machines. Core and mobility

Wednesday 9

Resting HR 58. Sleep 9h 38m. Deep 30m. Light 6h 37m. REM 2h 31m. Awake 2m. Body battery 92/33. Weight 170.9 lbs. Delta 1.2 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %. 

Wednesday Group Ride

Relative effort . 22.58 mi. Time 1:26:49. Avg Speed 15.6 mph. Elev Gain 860 ft. Avg HR 132 bpm. I rode with the Bz tonight. 

Niggles: My left calf pinged me a bit early on, but improved after I warmed up.

Thursday 10

Resting HR 56. Sleep 8h 50m. Deep 1h 7m. Light 5h 29m. REM 2h 14m. Awake 8m. Body battery 73/33. Weight 170.4 lbs. Delta -0.5 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %. 

Recovery day

Friday 11

Resting HR 58. Sleep was not good, I felt bloated all night. 7h 45m. Deep 33m. Light 5h 51m. REM 1h 21m. Awake 14m. Body battery 93/32. Weight 172.6 lbs. Delta 2.2 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. The Chinese food left me feeling bloated and heavy.

Turnpike Out-N-Back

Relative effort 31. 20.04 mi. Time 1:05:00. Avg Speed 18.5 mph. Elev Gain 440 ft. Avg HR 145 bpm. 

Strength Session at Planet Fitness: Dumbbell deadlift, row, bench, press. Calf press. Core and mobility

Saturday 12

Travel to Myrtle Beach. Resting HR 60. Sleep 7h 37m. Deep 1h 6m. Light 5h 5m. REM 1h 26m. Awake 1m. Body battery 70/32. Weight 171.9 lbs. Delta -0.7 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.

Lots of time in the truck and a beach walk.

Sunday 13

I haven't been here 24 hours and I'm already thinking I'd rather be home or somewhere else. I really don't enjoy being around people. On the elevator yesterday I asked Kristen if she was still feeling sick and the family gave me shit for it. Apparently, you can't ask someone if they're sick around others. These are trying times. 

I didn't sleep last night. I woke up once at 10:00 or 10:30 then I woke up for good at 3:30. The ear plugs and sleep aids are no longer working. I will need a nap.

My goal is to not make the trip shitty for everyone else. I'll just shut up, smile, and bear it.

Resting HR 65. Sleep 8h 20m. Deep 1h 29m. Light 4h 35m. REM 2h 16m. Awake 11m. I question Garmin's sleep data. Body battery 59/44.

Supporting Justin's Long Run

Relative effort 10. 15.86 mi. Time 2:15:36. Avg Speed 7.0 mph. Elev Gain 118 ft. Avg HR 81 bpm.

NINE 1 - 6 (75.2/7:01)

Taper Week Boston #124

Boston 2020 #124 has been a wild ride. I trained 11 weeks before COVID and the first cancellation. Round 2 went only 2 weeks before the September race was cancelled and it become a virtual. My motivation was low training for the virtual run but I did manage 7 weeks.

Tuesday 1

Resting HR 60. Sleep 7h 48m. Deep 54m. Light 4h 36m. REM 2h 18m. Awake 19m. I had trouble getting to sleep. Body battery 90/24. Weight 171.5 lbs. Delta -0.6 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Track Tuesday

4x100 (23.5, 25.2, 25.0, 22.8), 4x200 (44.8, 44.1, 43.2, 43.4), 2x300 (1:08.9, 1:08.4)

Niggles: None

Strength Session at Planet Fitness: Lower body - leg press and calf press. Upper body - dip machine, machine row, dumbbell press, curl machine, dumbbell incline. Core and mobility

Rec Ride to SouthSide Garage

Relative effort 13. 14.70 mi. Time 1:30:55. Avg Speed 9.7 mph. Elev Gain 417 ft. Avg HR 108 bpm.

Wednesday 2

Resting HR 58. Sleep 7h 21m. Deep 1h 3m. Light 4h 1m. REM 2h 17m. Awake 3m. Body battery 81/28. Weight 171.0 lbs. Delta -0.5 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

Wednesday Group Ride

Relative effort 29. 26.91 mi. Time 1:37:03. Avg Speed 16.6 mph. Elev Gain 1,004 ft. Avg HR 137 bpm. PRs 3 and a nice Everett Climb - Yarnell to Summit.

Niggles: None

Thursday 3

Resting HR 55. Sleep 9h 9m. Deep 1h 20m. Light 5h 25m. REM 2h 24m. Awake 5m. Body battery 94/36. Weight 169.7 lbs. Delta -1.3 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.

Recovery day.

Friday 4

Resting HR 53. Sleep 8h 14m. Deep 42m. Light 4h 46m. REM 2h 46m. Awake 4m. Body battery 100/21. Weight 171.1 lbs. Delta 1.4 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Spinning while Justin ran

Relative effort 14. 13.09 mi. Time 50:20. Avg Speed 15.6 mph. Elev Gain 686 ft. Avg HR 136 bpm.

Niggles: none

20 Minutes with Strides

Relative effort 6. 2.49 mi. Time 21:40. Avg Pace 8:43 min/mi. Elev Gain 82 ft. Avg HR 143 bpm.

Niggles: right foot but not bad

Strength Session at Planet Fitness: Lower body - dumbbell deadlift. Upper body - dumbbell lateral raise, Hammer lat pull down and row, shoulder press, bench and incline. Core and mobility

Saturday 5

Resting HR 55. Sleep 8h 5m. Deep 38m. Light 5h 12m. REM 2h 15m. Awake 1m. Body battery 70/23. Weight 172.6 lbs. Delta 1.5 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. 

Easy 6

Relative effort 14. 6.03 mi. Time 53:55. Avg Pace 8:56 min/mi. Elev Gain 259 ft. Avg HR 142 bpm. 

Niggles: none

Sunday 6

Resting HR 54. Sleep 8h 2m. Deep 37m. Light 5h 28m. REM 1h 57m. Awake 11m. Body battery 100/37. Weight 170.7 lbs. Delta -1.9 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %.

VBM Shakeout with Strides

Relative effort 4. I'm as ready I can be with a 7 week plan.

AUGUST STATS

RUNNING - 146.7
RUN ELEVATION - 5,092
RACES - None
CYCLING - 286.9
CYCLING ELEVATION - 13,199
ALL ACTIVITIES - 433.7

EIGHT 24 - 31 (107.3/10:01)

 Week 6 Virtual Boston Training

I bounced back from my heel issue and recorded my fastest non-race 20-miler ever. This is the start of taper.

Monday 24

Resting HR 58. Sleep 8h 18m. Deep 57m. Light 6h 0m. REM 1h 21m. Awake --. I woke up with a mild headache. Body battery 100/33. Weight 171.0 lbs. Delta 0.5 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

NoBo MTB Fail

Relative effort 14. Second fastest Hello, Wisconsin! 7.92 mi. Time 1:00:44. Avg Speed 7.8 mph. Elev Gain 801 ft. Avg HR 128 bpm. The Fatty threw me again. The bike washed out on a gravelly turn.

Niggles: The crash scratched up my left arm and possibly bruised my left shin. I'm thankful for my knee and shin pads.

Tuesday 25

Resting HR 57. Sleep 8h 30m. Deep 1h 59m. Light 4h 49m. REM 1h 42m. Awake 3m. Body battery 68/33. Weight 171.9 lbs. Delta 0.8 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %.

Intervals

4 x 100, 5 x 200 (53.02 - 55.9), & 4 x 400 (1:45.8 - 1:49.7) with equal IR. 

Niggles: left hamstring tightness

Strength Session at Planet Fitness: Lower body - dumbbell deadlift, calf press, leg press. KB - swings > press. Upper body/core - pull ups, hanging knee lift, straight-arm pulldown. Mobility - foam roll and chair

Wednesday 26

Resting HR 56. Sleep 8h 6m. Deep 1h 11m. Light 5h 12m. REM 1h 43m. Awake 1m. Body battery 100/26. Weight 171.5 lbs. Delta -0.4 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.3 %.

Easy Morning Run

Relative effort 11. 5.45 mi. Time 50:02. Avg Pace 9:10 min/mi. Elev Gain 92 ft. Avg HR 137 bpm.

Niggles: some right hamstring tightness and my left shin is sore from crashing at NoBo. Generally felt pretty good though. It seems like my GCT % is improving 51.6% L / 48.4% R.

Thursday 27

Resting HR 52. Sleep 8h 54m. Deep 1h 16m. Light 6h 4m. REM 1h 34m. Awake 1m. Body battery 79/31. Weight 169.9 lbs. Delta -1.6 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %. 

Recovery

Friday 28

Resting HR 55. Sleep 7h 53m. Deep 1h 2m. Light 5h 18m. REM 1h 33m. Awake 25m. Body battery 100/32. Weight 172.3 lbs. Delta 2.4 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. 

Long Run

Relative effort 37. 14.01 mi. Time 2:08:25. Avg Pace 9:10 min/mi. Elev Gain 525 ft. Avg HR 145 bpm. Last long run before Virtual Boston. Ran in the Mutant Speed.

Niggles: Right inner thigh. Nothing bad though.

Saturday 29

Resting HR 57. Sleep 7h 51m. Deep 1h 4m. Light 5h 9m. REM 1h 38m. Awake --. Body battery 100/37. Weight 171.9 lbs. Delta -0.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. 

Easy Roadkill Run

Relative effort 14. 6.21 mi. Time 58:59. Avg Pace 9:30 min/mi. Elev Gain 308 ft. Avg HR 139 bpm.

Niggles: None.

Sunday 30

Resting HR 55. Sleep 8h 44m. Deep 42m. Light 5h 21m. REM 2h 41m. Awake 2m. Body battery 100/21. Weight 170.7 lbs. Delta -1.1 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %.

Orange Hat Brewing to Ugly Mug

Relative effort 33. 39.46 mi. Time 2:15:41. Avg Speed 17.4 mph. Elev Gain 1,460 ft. Avg HR 132 bpm.

Niggles: None

Monday 31

Resting HR 60. Sleep 8h 21m. Deep 51m. Light 6h 3m. REM 1h 27m. Awake 3m. Body battery 68/30. Weight 172.1 lbs. Delta 1.3 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.

Lunch Recovery Run

Relative effort 7. 3.31 mi. Time 30:01. Avg Pace 9:05 min/mi. Elev Gain 171 ft. Avg HR 138 bpm.

Niggles: None