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.