FEBRUARY STATS

RUNNING - 197.93
RUN ELEVATION - 8,879
RACES - Strawberry Plains HM, Whitestone 30k
CYCLING - 27.93
ALL ACTIVITIES - 225.66
STRENGTH SESSIONS - 8

TWO 24 - 29

Week Nine Boston Marathon Training

Monday 24

Resting HR 62. Weight 173.3. Sleep 7h 58m. Deep 2h 32m. Light 5h 26m. Awake 8m.

Recovery day.
Gym session
TRX warm up
Kettlebell circuit: deadlift, row, swing, press, squat, & push ups 4 times
Stretch between circuits

Home day 14 - Return

Today I eliminated sweets and added chips. Chips won't be every day. 

Tuesday 25

Resting HR 60. Weight 173.9. Sleep 8h 57m. Deep 2h 5m. Light 6h 52m. Awake 5m.
Day 2 no sweets. It hasn't been an issue so far.

Wednesday 26

Resting HR 58. Weight 172.9 lbs. Delta -1.0 lbs (working my way back down below 170). BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. Sleep 6h 29m. Deep 2h 9m. Light 4h 20m. Awake 7m. No alarm, no worries, I still woke up too early. 

Pre-run: 15 minutes of strength and mobility

Workout Wednesday - Intervals

Relative effort 36. 10 minutes zone 3 at 8:28 pace. 5 x 1k pace 7:56, 8:09, 7:16, 7:59, 7:19. 10 minutes zone 3 pace 8:24. This was a very challenging workout. I was tired from the beginning, probably residuals from Whitestone.

Thursday 27

Resting HR 59. Weight 172.5 lbs. Delta -0.4 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. Sleep 9h 14m. Deep 3h 3m. Light 6h 11m. Awake --.
Gym session
Dumbbell circuit: bench, row, seated calf, shoulder complex, shoulder press, & deadlift
Leg press

Hydromassage

Friday 28

Resting HR 61. Weight 173.6 lbs. Delta 1.1 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %, Don Gallo did it to me again. Sleep 6h 18m. Deep 2h 14m. Light 4h 4m. Awake --, I struggled getting to sleep.

Pre-run: 15 minutes of strength and mobility

Easy Morning Run

Relative effort 17. 7.68 mi. Time 1:10:01. Avg Pace 9:07 min/mi. Elev Gain 47 ft. Avg HR 139 bpm. Zone 2 for 72%. Good stretch after.

Easy Afternoon Run

Relative effort 7. 3.28 mi. Time 30:03. Avg Pace 9:09 min/mi. Elev Gain 72 ft. Avg HR 138 bpm.

Saturday 29

Resting HR 62. Weight 171.6. Sleep 8h 45m. Deep 1h 26m. Light 7h 19m. Awake 6m.

Pre-run: 15 minutes of strength and mobility

Long Run

Relative effort 55. 20.01 mi. Time 3:07:06. Avg Pace 9:21 min/mi. Elev Gain 683 ft. Avg HR 143 bpm. First 20 miler of the Boston build up. 

TWO 17 - 23 (54.3) Whitestone 30k

Week Eight Boston Marathon Training

Monday 17

Resting HR 60. Weight 175.6, NOT GOOD. Sleep 7h 31m. Deep 1h 19m. Light 6h 12m. Awake 2m, NOT GOOD.

Pre-run 10 minutes strength and mobility

Threshold Run

Relative effort 25. 15 minute zone 2 and 9:33 pace. 25 minutes zone 3 and 8:04 pace. 15 minutes zone 2 and 9:22 pace. Full stretch

Rec Run

Relative effort 6. 3.10 mi. Time 30:03. Avg Pace 9:42 min/mi. Elev Gain 27 ft. Avg HR 133 bpm. I'm tired.

Tuesday 18

Resting HR 58. Weight 171.7. Sleep 7h 45m. Deep 2h 25m. Light 5h 20m. Awake --.
Gym session
Bike 5 minutes
Smith circuit: squats, bench, deadlift, press, & row. Calf extension. Hydromassage

Wednesday 19

Resting HR 58. Weight 172.7. Sleep, better than usual, 7h 33m. Deep 2h 54m. Light 4h 39m. Awake 5m.

Pre-run: 15 minutes of strength and mobility

Intervals

Relative effort 31. 10 minutes zone 3, 8:00 pace. 5 x 1k, Pace for each k: 7:45, 8:13, 7:49, 7:19, 7:23
GAP for each k: 7:36, 7:45, 7:35, 7:30, 7:21. 10 minutes zone 3, 8:50 pace.

Full stretch

WNR

Relative effort 7. 3.26 mi. Time 32:09. Avg Pace 9:52 min/mi. Elev Gain 209 ft. Avg HR 136 bpm.

Thursday 20

Resting HR 59. Weight 171.0. Sleep 7h 45m. Deep 2h 43m. Light 5h 2m. Awake --. Full recovery day.

Friday 21

Resting HR 56. Weight 173.7. Sleep 7h 30m. Deep 3h 13m. Light 4h 17m. Awake --. 

Home day 13 - Grow

Intervals

Relative effort 16. 3 x 8 minutes, 8:28, 8:03, 8:36 zone 3.

Tour of Innsbruck

Major technology issues, but I got the kit.

Saturday 22

Resting HR 60. Weight 174.1. Sleep 8h 3m. Deep 3h 3m. Light 5h 0m. Awake 1m.

Shake Out

Relative effort 9. 

Sunday 23

Resting HR 60. Weight 174.1. Sleep 8h 3m. Deep 3h 3m. Light 5h 0m. Awake 1m. I didn't feel like I slept very well. 

Whitestone 30k

Relative effort 91. The goal was 3 miles easy. 2 miles at marathon effort and 1 mile easy for 5 reps. This is a very hard course the hills are relentless. I managed to average 8:35 pace for the 10 miles.  

TWO 10 - 16 (50.9)

Week Seven Boston Marathon Training

Monday 10

Resting HR 63. Weight 174.8. Sleep 7h 30m. Deep 2h 14m. Light 5h 16m. Awake 3m.
Pre-run 10 minutes strength and mobility.

Threshold

Relative effort 19. 10 minutes Zone 2. 30 minutes Zone 3, average pace 8:02. 10 minutes Zone 2.

Recovery Run

Relative effort 7. 3.26 mi. Time 30:04. Avg Pace 9:13 min/mi. Elev Gain 93 ft. Avg HR 139 bpm.

Tuesday 11

Resting HR 66. Weight 173.4. Sleep 7h 1m. Deep 1h 48m. Light 5h 13m. Awake 9m.

Home day 12 - Nurture

Gym Session

Kettlebell circuit: deadlift, row, swing, press, squat, & push ups x 5
Planks
Hydromassage

Wednesday 12

Resting HR 69. Weight 174.2. Sleep 7h 26m. Deep 1h 40m. Light 5h 46m. Awake 10m.

Pre-run 15 minutes strength and mobility

Intervals

Relative effort 29. 6 x 1k, paces 7:48, 7:46, 8:05, 7:20, 7:22, 7:37. 

WNR

Relative effort 8. 3.18 mi. Time 38:50. Avg Pace 12:12 min/mi. Elev Gain 257 ft. Avg HR 131 bpm.

Thursday 13

Resting HR 59. Weight 172.1. Sleep 7h 13m. Deep 2h 50m. Light 4h 23m. Awake 1m.

I wasn't feeling great so I took a complete recovery day. Only left the house to get the mail. 

Friday 14

Resting HR 63. Weight 172.1. Sleep 7h 5m. Deep 2h 40m. Light 4h 25m. Awake 3m.

Pre-run 15 minutes strength and mobility

Steady Run

Relative effort 25. 6 miles at Zone 3, average pace 8:32 with elevation.

Recovery Run

Relative effort 6. 3.13 mi. Time 30:03. Avg Pace 9:37 min/mi. Elev Gain 73 ft. Avg HR 132 bpm.

Saturday 15

Resting HR 68. Weight 173.5. Sleep 7h 39m. Deep 3h 5m. Light 4h 34m. Awake 2m.

Pre-run 15 minutes strength and mobility

CHKM Long Run

From the Long Run. Relative effort 35. 15.04 mi. Time 2:24:49. Avg Pace 9:38 min/mi. Elev Gain 656 ft. Avg HR 140 bpm.

Post-run 10 minutes mobility
Travel to Virginia for mom's 90th birthday party

Sunday 16

Resting HR 59. Weight 174.6. Sleep 9h 57m. Deep 2h 54m. Light 7h 3m. Awake 4m.

Pre-run 15 minutes strength and mobility

Recovery Run

Relative effort 10. 4.13 mi. Time 40:42. Avg Pace 9:51 min/mi. Elev Gain 97 ft. Avg HR 134 bpm.

My first 50 mile week. 

TWO 3 - 9 (40.0)

Week Six Boston Marathon Training

Monday 3

Resting HR 63. Weight 173.9. Sleep 8h 19m. Deep 53m. Light 7h 26m. Awake 10m.

Threshold Run

Relative effort 19. 20 minutes in Zone 2. 20 minutes in Zone 3, average pace 8:12, best mile 7:57. 2 0 minutes in Zone 2.

Tuesday 4

Resting HR 63. Weight 172.6. Sleep 7h 45m. Deep 2h 32m. Light 5h 13m. Awake 9m.

Gym session
Elliptical 5 minutes
Dumbbell seated calf, single arm chest, row
Dumbbell press, deadlift, isometric calf
TRX squat, med ball circuit
Hydro massage

Wednesday 5

Resting HR 67. Weight 174.6. Sleep 7h 34m. Deep 1h 36m. Light 5h 58m. Awake --.

Intervals

As usual 10 minutes of pre-run core and mobility. Relative effort 26. 2 sets of 5 x quarters 1:46.5 to 1:52.6.

Thursday 6

Resting HR 59. Weight 173.5. Sleep 6h 15m. Deep 2h 20m. Light 3h 55m. Awake 2m.

Home day 11 - Dig

Gym session

Elliptical 5 minutes
Machine circuit: Lat pull down, chest press, leg press, pec fly, rear delt, seated row, shoulder press, back extension, biceps & triceps, calf extension
Hydro massage

Friday 7

Resting HR 57. Weight 172.9. Sleep 9h 33m. Deep 2h 53m. Light 6h 40m. Awake 5m.

Fartlek

Relative effort 14. 5.04 mi. Time 45:03. Avg Pace 8:57 min/mi. Elev Gain 235 ft. Avg HR 146 bpm.

Saturday 8

Resting HR 60. Weight 171.5. Sleep 8h 40m. Deep 2h 57m. Light 5h 43m. Awake 14m.

Long Run

Relative effort 42. 18.00 mi. Time 3:02:58. Avg Pace 10:10 min/mi. Elev Gain 473 ft. Avg HR 136 bpm.

Sunday 9

Resting HR 57. Weight 173.7. Sleep 8h 43m. Deep 3h 19m. Light 5h 24m. Awake 8m.

Recovery Run

Relative effort 12. 4.32 mi. Time 40:42. Avg Pace 9:26 min/mi. Elev Gain 12 ft. Avg HR 140 bpm.

Gym session

Hammer circuit: Incline press, chest press, shoulder press, row, pull down.
Balance, mobility, and core
Hydro massage

TWO 1 - 2 (65.2) Strawberry Plains HM

Week Five Boston Marathon Training cont'd

Saturday 1

Hello February, let's start the month off with a half marathon.
Resting HR 61. Weight 174.2. Sleep 8h 0m. Deep 2h 32m. Light 5h 28m. Awake 17m.

Strawberry Plains HM

AG - 8. Overall male - 145. Overall - 216. Relative effort 62. 

This was a fun half. I didn't have a firm goal, but I always want to finish sub-2. I did think, if I were feeling good, I would throw in some close to MP segments. I ran with Trinity who had a goal of running sub-2 in her first road HM. Danny started with Trinity and I but he pushed ahead in the early miles. I think this was his first HM as well. We caught Danny somewhere around mile 9 or 10 and we pushed on together. Soon after catching up with Danny, Antonella grabbed on to our pack. She was going for a PR of sub-1:56. It was fun to work with this group and hopefully help them finish strong and hit their marks. I think everyone was pleased with their performance.

My Boston marathon build up has me feeling pretty strong, but my calves are still an issue.

Sunday 2

Resting HR 66. Weight 172.8. Sleep 8h 38m. Deep 2h 10m. Light 6h 28m. Awake 7m.

Recovery day with a recovery ride. My behind did not tolerate this ride very well, even from the start.

Killer Bz First Ride

22.54 mi. Time 1:36:28. Avg Speed 14.0 mph. Elev Gain 755 ft. Avg HR 116 bpm.