JANUARY STATS

RUNNING - 198.13
RUN ELEVATION - 6083
RACES - None
CYCLING - None
ALL ACTIVITIES - 198.13
STRENGTH SESSIONS - 6

ONE 27 - 31

Week Five Boston Marathon Training

Monday 27

Resting HR 66. Weight 174.2. Sleep 7h 51m. Deep 2h 0m. Light 5h 51m. Awake 7m.

Intervals

Relative effort 27. 3 x 15 minutes Zone 3, 8:25, 8:25, 8:20. My left calf tightened up during the last interval. I had to stop to stretch. 

Balter Run

This was the first run in the Ride ISO 2.1. Relative effort 6. 2.95 mi. Time 31:24. Avg Pace 10:38 min/mi. Elev Gain 227 ft. Avg HR 127 bpm. My calves and basically entire lower body are sore. I may need to consider an extra recovery day before the Strawberry Plains HM.

Tuesday 28

Resting HR 70, WOW, this is way too high. Weight 173.6. Sleep 8h 8m. Deep 2h 35m. Light 5h 33m. Awake 7m.

Gym session
Elliptical 5 minutes
Smith machine bench, squat, deadlift
Stretch quad, calf, hamstrings
Hydro massage

Resting HR of 66 Monday, 70 today. Lower body soreness. I’m opting to forego chasing miles and not run in the morning. I may run tomorrow evening or push to Thursday and take Friday off before the Strawberry Plains HM.

Wednesday 29

Resting HR 63, this is better. Weight 174.6. Sleep 7h 34m. Deep 2h 7m. Light 5h 27m. Awake 5m. 

The decision to take an extra day off has made my body feel so much better. The left quad pain is gone and I've had no calf tightness or discomfort either. The plan is to run today's workout tomorrow and do an easy 30 minute run with strides on Friday. I hope this is a good plan.

Thursday 30

Resting HR 62. Weight 173.9. Sleep 6h 59m. Deep 2h 12m. Light 4h 47m. Awake 2m.

Intervals

Relative effort 23. 10 minute at Zone 3 with average pace of 8:11. 3 x 5 minutes at Zone 4 with average pace of 7:30, 7:29, 7:24, 7:11, 7:11. 10 minute at Zone 3 with average pace of 8:28. Taking Wednesday off left me feeling fresh, but this last set was tough.

Recovery Run

Relative effort 7. 3.26 mi. Time 30:04. Avg Pace 9:13 min/mi. Elev Gain --. Avg HR 137 bpm.

Friday 31

Resting HR 63. Weight 173.8. Sleep 7h 16m. Deep 2h 37m. Light 4h 39m. Awake 9m. I woke up very early. Nap will be a good idea.

Shake Out

Relative effort 8. 3.60 mi. Time 35:10. Avg Pace 9:46 min/mi. Elev Gain 19 ft. Avg HR 137 bpm. 

I thought about pushing this out to 5.6 miles to get 200 for the year. Plan two, do a second shake out later in the afternoon. I decided to do neither. I hope not chasing miles leads to good things.

ONE 20 - 26 (48.3)

Week Four Boston Marathon Training

Monday 20

Resting HR 59. Weight 172.3. Sleep 6h 38m. Deep 1h 59m. Light 4h 39m. Awake 4m.
Pre-run: 12-15 minutes of strength and mobility

Recovery Run

Relative effort . This was the coldest run of this marathon season. Temp: feels like 15. 3.25 mi. Time 30:42. Avg Pace 9:26 min/mi. Elev Gain 17 ft. Avg HR 136 bpm.

Easy Run

Relative effort 13. 6.10 mi. Time 56:47. Avg Pace 9:19 min/mi. Elev Gain 185 ft. Avg HR 139 bpm.

Tuesday 21

Resting HR 67. Weight 173.4. Sleep 7h 51m. Deep 2h 54m. Light 4h 57m. Awake 6m.

Gym Session

Elliptical 5 minutes
BOSU balance, pull ups 1-3-1, Chin assist 90, 70, 50, dips 1-5, Dip assist 90, 70, 50, push ups 1-6, TRX single leg squat & row, KB swing &. Press, seated calf press & isometric calf
Hydro massage

Wednesday 22

Resting HR 61. Weight 174.2. Sleep 7h 42m. Deep 4h 1m. Light 3h 41m. Awake 5m.

Pre-run: 12-15 minutes of strength and mobility

Steady Run

Relative effort 20. Temp: feels like 19. 40 minutes Zone 3, the first 20 minutes was around 8:30 pace and the second 20 minutes was around 8:15 pace. 8.00 mi. Time 1:10:17. Avg Pace 8:47 min/mi. Elev Gain 96 ft. Avg HR 145 bpm.

I had a couple niggles today. Left calf, right ankle, and right hip flexor.

Recovery Run

Relative effort 6. This was a challenge. Left calf issue. 3.07 mi. Time 30:03. Avg Pace 9:47 min/mi. Elev Gain 55 ft. Avg HR 134 bpm.

Thursday 23

Resting HR 61. Weight 173.5. Sleep 7h 45m. Deep 2h 54m. Light 4h 51m. Awake 5m. Recovery. 

Friday 24

Resting HR 60. Weight 173.6. Sleep 7h 28m. Deep 3h 32m. Light 3h 56m. Awake 5m.
Home day 9 - Inquire

Recovery Run

Relative effort 7. Happy to report no calf issues. 3.12 mi. Time 30:04. Avg Pace 9:38 min/mi. Elev Gain 32 ft. Avg HR 138 bpm.

Winter Loop

Relative effort 15. I threw in one sub-9 mile and there are always the hills, otherwise an easy effort. 5.58 mi. Time 53:29. Avg Pace 9:35 min/mi. Elev Gain 275 ft. Avg HR 144 bpm.

Saturday 25

Resting HR 55. Weight 172.7. I had my Garmin on the charger and didn't get any sleep data. I did sleep good.

Pre-run: 7-8 minutes of mobility and core. 

Long Run

Relative effort 66. 16.00 mi. Time 2:38:28. Avg Pace 9:54 min/mi. Elev Gain 632 ft. Avg HR 145 bpm. This wasn't very fast effort but my body held up well and I finished strong.

Sunday 26

Resting HR 60. Weight 172.9. Sleep 7h 24m. Deep 2h 24m. Light 5h 0m. Awake 1m.
Home day 10 - Ground

Recovery Run

Relative effort 10.  3.12 mi. Time 30:02. Avg Pace 9:37 min/mi. Elev Gain 53 ft. Avg HR 144 bpm.

ONE 13 - 19 (44.3) Calhoun's 10 Miler

Week Three Boston Marathon Training

Monday 13

Resting HR 67, too high. Weight 175.0, too heavy. Sleep 7h 42m. Deep 2h 5m. Light 5h 37m. Awake 7m, not restful enough.

Pre-run: About 15 minutes of mobility and strength work at home.

Intervals

Relative effort 24. 3 x 10 minutes (7:35-7:55 pace). 6.42 mi. Time 56:02. Avg Pace 8:44 min/mi. Elev Gain 95 ft. Avg HR 146 bpm.

Recovery Run

Relative effort 7. 3.20 mi. Time 30:04. Avg Pace 9:23 min/mi. Elev Gain 35 ft. Avg HR 137 bpm.

Tuesday 14

Resting HR 64. Weight 173.2. Sleep 7h 42m. Deep 3h 49m. Light 3h 53m. Awake 5m. Recovery day.

Wednesday 15

Resting HR 64. Weight 177.4, Mexican bloat. Sleep 5h 58m. Deep 2h 47m. Light \h 11m. Awake 5m.

Pre-run: 15 minutes of mobility and core

Steady Run

Relative effort 31. Zone 2 35%, Zone 3 36%, Zone 4 22%. 8.00 mi. Time 1:10:18. Avg Pace 8:47 min/mi. Elev Gain 91 ft. Avg HR 148 bpm. This was a hard effort.

Gym session
Bike 5 minutes
Circuit 1: Dumbbell deadlift, shoulder press, and standing calf press
Circuit 2: Pull ups 1-3-1, dips 1-5, push ups 1-5, TRX single leg squat, seated calf press
Circuit 3: Low pulley row, cable lateral, seated leg curl, and pec dec
Hydro massage

Recovery Run

Relative effort 6. Zone 2 88%. 3.14 mi. Time 30:02. Avg Pace 9:34 min/mi. Elev Gain 18 ft. Avg HR
135 bpm.
Home day 7 - Stretch

Thursday 16

Resting HR 61. Weight 174.4. Sleep 8h 30m. Deep 2h 40m. Light 5h 50m. Awake --.

Home day 8 - Heal

Friday 17

Resting HR 59. Weight 173.0. I got the Garmin Index scale and this morning was my first weighing with it. BMI 22.9, Body Fat 8.3%, Muscle Mass 68.5 lbs, Bone Mass 11.5 lbs, Body Water 66.9%. Sleep 8h 6m. Deep 3h 15m. Light 4h 51m. Awake 3m.

Pre-run: 15 minutes of strength and mobility

Easy Run with Strides

Relative effort 11. 4.65 mi. Time 45:02. Avg Pace 9:41 min/mi. Elev Gain 14 ft. Avg HR 138 bpm.

Saturday 18

Resting HR 62. Weight 174.7. Sleep 8h 44m. Deep 3h 0m. Light 5h 44m. Awake --. Really good pre-race sleep. 

Calhoun's 10 Miler

Relative effort 85. This wasn't my best 10 mile, but it wasn't my worst. My plan was to to have something left for the last 2 miles (2019 - 7:51 & 7:44. 2020 - 7:39 & 7:34). I nailed that goal. AG - 4th. Overall male 81. Overall 110. 

Sunday 19

Resting HR 64. Weight 175.3. Sleep 8h 47m. Deep 1h 45m. Light 7h 2m. Awake 12m.

Recovery Run

Relative effort 9. 4.34 mi. Time 40:03. Avg Pace 9:13 min/mi. Elev Gain 61 ft. Avg HR 136 bpm.

ONE 6 - 12 (46.6)

Week Two Boston Marathon Training

Monday 6

Resting HR 65. Weight 174.2. Sleep 8h 2m. Deep 1h 58m. Light 6h 4m. Awake 2m.

Intervals

Relative effort 27. 5 x 5 minutes 7:59, 7:40, 8:01, 7:43, 7:28. 7.01 mi. Time 1:00:43. Avg Pace 8:40 min/mi. Elev Gain 157 ft. Avg HR 149 bpm. 

Home day 3 - Awaken

Recovery Run

Relative effort 6. 3.11 mi. Time 30:02. Avg Pace 9:40 min/mi. Elev Gain 17 ft. Avg HR 135 bpm.

Tuesday 7

Resting HR 64. Weight 175.2. Sleep 7h 52m. Deep 3h 5m. Light 4h 47m. Awake --.

Gym session

Bike 5 minutes
Circuit 1: BOSU balance, ab twist with med ball, plank, rope pull, push ups, ROM
Circuit 2: leg press, single arm low pulley row, cable fly
Circuit 3: shoulder press, lateral raise, front raise
Hydro massage

Wednesday 8

Resting HR 63. Weight 176.2. Sleep 7h 8m. Deep 1h 56m. Light 5h 12m. Awake 18m. 

Home day 4 - Activate

Steady Run

Relative effort 24. Goal: Zone 2 - 20 minutes, Zone 3 - 20 minutes, Zone 4 - 20 minutes. Reality: Zone 2 - 2:15 minutes, Zone 3 - 36:24 minutes, Zone 4 - 3:25 minutes. I think the lack of sleep was detrimental to this workout. 7.40 mi. Time 1:05:05. Avg Pace 8:48 min/mi. Elev Gain 52 ft. Avg HR 147 bpm.

Power nap. 

WNR Recovery

Relative effort 9. 3.18 mi. Time 32:17. Avg Pace 10:09 min/mi. Elev Gain 205 ft. Avg HR 139 bpm.

Thursday 9

Resting HR 66. Weight 174.0. Sleep 9h 9m. Deep 2h 16m. Light 6h 53m. Awake --.

Home day 5 - Soften

Friday 10

Resting HR 60. Weight 173. 8. Sleep 7h 59m. Deep 2h 30m. Light 5h 29m. Awake 7m.

Friday Fartlek

Relative effort 14. Pushed the hills. 5.52 mi. Time 50:01. Avg Pace 9:04 min/mi. Elev Gain 8 ft. Avg HR 144 bpm.

Recovery Run

Relative effort 9. 6 runs in 3 days. Feeling stronger. 3.14 mi. Time 30:02. Avg Pace 9:33 min/mi. Elev Gain 3 ft. Avg HR 139 bpm.

Saturday 11

Resting HR 65. Weight 173.6. Sleep 8h 46m. Deep 3h 43m. Light 5h 3m. Awake 3m.

CHKM Group Run

Relative effort 36. Lot of elevation. 13.04 mi. Time 2:11:05. Avg Pace 10:03 min/mi. Elev Gain 588 ft. Avg HR 143 bpm.
Home day 6 - Ignite

Sunday 12

Resting HR 64. Weight 173.2. Sleep 8h 51m. Deep 2h 7m. Light 6h 44m. Awake 3m.

Recovery Run

Relative effort 9. 4.28 mi. Time 40:02. Avg Pace 9:21 min/mi. Elev Gain 57 ft. Avg HR 136 bpm.

Gym session

Circuit 1: dumbbell press, deadlift, calf press
Circuit 2: pull ups 1-3, push ups 1-6, dips 1-3, TRX single leg squats, calf press
Circuit 3: Rear Delt, Chest Press, Row, Leg Press
Hydro massage

ONE 1 - 5 (42.7) Calhoun's NYD 5k

Week One Boston Marathon Training

Wednesday 1 New Year's Day

Resting HR 60. Weight 174.6. Sleep 8h 26m. Deep 3h 13m. Light 5h 13m. Awake 8m.

Pre-race Workout

Relative effort 15. The goal was 20 minutes Z2 followed by 20 minutes Z3. The reality was Z2 = 5:47, Z3 = 25:13, Z4 = 6:40. The first 12 minutes of the run my HR was high. I'm guessing HRM issues. 4.32 mi. Time 39:02. Avg Pace 9:02 min/mi. Elev Gain 38 ft. Avg HR 149 bpm.

Calhoun's NYD 5k

Relative Effort 30. Zone 4 81%. The pre-race workout ended about 5 minutes before the race start, and I got out kinda slow. 7:36, 7:22, 7:13. Once I quit looking at pace and switched to the HR view my paces got better. I ran a nice negative split. AG 5. Overall Male 83. Overall 110. No niggles. 

Thursday 2

Resting HR 60. Weight 174.4. Sleep 8h 19m. Deep 2h 23m. Light 5h 56m. Awake 16m.

Home - Day 0 - Welcome Home | Yoga With Adriene

Home - Day 1 - Recognize | Yoga With Adriene

Friday 3

Resting HR 64. Weight 174.4, I think I'm stuck here. Sleep 7h 23m. Deep 2h 2m. Light 5h 21m. Awake 5m.

Fartlek

Relative effort 64. Pushed the hills. 7.33 mi. Time 1:10:03. Avg Pace 9:34 min/mi. Elev Gain 91 ft. Avg HR 146 bpm.

Saturday 4

Resting HR 65. Weight 173.4. Sleep 8h 17m. Deep 2h 48m. Light 5h 29m. Awake 19m.

Roadkill Long Run

Relative effort 37. 16.00 mi. Time 2:37:57. Avg Pace 9:52 min/mi. Elev Gain 459 ft. Avg HR 138 bpm.

Sunday 5

Resting HR 64. Sleep 9h 24m. Deep 4h 4m. Light 5h 20m. Awake 8m.

Home day 2 - Intend

Recovery Run

Relative effort 12. 3.26 mi. Time 30:02. Avg Pace 9:13 min/mi. Elev Gain --. Avg HR 144 bpm.