MARCH STATS

RUNNING - 112.4
RUN ELEVATION - 3,143
RACES - none
CYCLING - 308.2
CYCLING ELEVATION - 12,022
ALL ACTIVITIES - 420.6
GYM SESSIONS - 3 (gym closed due to COVID-19)

THREE 30 - 31

Week Four COVID-19

Mostly, my fitness life is unchanged. I'm still running and cycling as much as ever. I am only running solo or with Justin. Cycling is with family or Justin and Beth, no more group rides. I have missed the gym being closed, but working from home has led to exercise breaks throughout the day which I've enjoyed.

Monday 30

Resting HR 57. Weight 172.4 lbs. Delta -0.3 lbs. BMI 22.9. Body Fat 8.1 %. Body Water 67.0 %. Sleep 9h 3m. Deep 39m. Light 6h 35m. REM 1h 49m. Awake 1m.
Exercise breaks: 7  minutes of mobility

Easy with Strides

Relative effort 17. 7.01 mi. Time 1:05:00. Avg Pace 9:17 min/mi. Elev Gain 413 ft. Avg HR 141 bpm.

Stage 5 Tour of Watopia

Relative effort 10. 15.44 mi. Time 51:55. Avg Speed 17.8 mph. Elev Gain 328 ft. Avg HR 127 bpm.

Tuesday 31

Resting HR 57. Weight 172.6 lbs. Delta 0.2 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. Sleep 9h 1m. Deep 1h 10m. Light 5h 57m. REM 1h 54m. Awake 6m.
Exercise breaks: 2 circuits of mobility, dumbbell deadlift, squat, clean press, row, and standing calf

THREE 23 - 29 (131.1)

Week Three COVID-19

Monday 23

Resting HR 64. Weight 174.3 lbs. Delta -0.3 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.7 %. Sleep 8h 52m. Deep 2h 24m. Light 6h 28m. Awake 3m.
Push up challenge 3x10, 3 dumbbell circuits (deadlift, squat, clean press, row) and calf press

Easy Run with Strides

Relative effort 15. 6.00 mi. Time 54:22. Avg Pace 9:03 min/mi. Elev Gain 132 ft. Avg HR 144 bpm.

Tuesday 24

Resting HR 64. Weight 174.1 lbs. Delta -0.2 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. Sleep 8h 50m. Deep 2h 24m. Light 6h 26m. Awake 5m.

Stage 4 Tour of Watopia

Relative effort 15. 18.37 mi. Time 1:09:51. Avg Speed 15.8 mph. Elev Gain 843 ft. Avg HR 131 bpm.

Wednesday 25

Resting HR 64. Weight 174.1 lbs. Delta 0.0 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. Sleep 7h 32m. Deep 2h 8m. Light 5h 24m. Awake 2m.

Birthday Ride

Relative effort 15. 21.31 mi. Time 1:18:14. Avg Speed 16.3 mph. Elev Gain 673 ft. Avg HR 125 bpm.
The family got me a Garmin Forerunner 945. It's pretty nice.

Thursday 26

Resting HR 62. Weight 174.8 lbs. Delta 0.7 lbs. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %. Sleep 8h 39m. Deep 1h 23m. Light 5h 33m. REM 1h 43m. Awake 10m.

Exercise break: Push up challenge 3x10 with mobility between sets. Plank 1 minute. Inversion table.

Some Zone 3

Relative effort 20. I forgot my HRM. I was feeling a bit frustrated over recent incidents in Roadkill and was a little over aggressive. 6.00 mi. Time 52:51. Avg Pace 8:48 min/mi. Elev Gain 69 ft. Avg HR 148 bpm.

Cervelo Series Round 1

Relative effort 16. 18.58 mi. Time 1:15:16. Avg Speed 14.8 mph. Elev Gain 902 ft. Avg HR 133 bpm. I developed a sore butt. 

Friday 27

Resting HR 60. Weight 173.2 lbs. Delta -1.7 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %. Sleep 8h 52m. Deep 49m. Light 5h 35m. REM 2h 28m. Awake 4m.

Exercise break: Clams with band 3x10. 1 circuit of DB Swings 5, squats, side plank dips, side to side toe taps, Russian twists, & crunches.

6 Plus a Couple Strides

Relative effort 22. 6.12 mi. Time 54:42. Avg Pace 8:56 min/mi. Elev Gain 144 ft. Avg HR 148 bpm.

Saturday 28

Resting HR 65. Weight 173.4 lbs. Delta 0.2 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %. Sleep 8h 10m. Deep 54m. Light 6h 4m. REM 1h 12m. Awake 34m.

Melton Hill Dam Loop

Relative effort 28. 34.70 mi. Time 2:12:17. Avg Speed 15.7 mph. Elev Gain 1,562 ft. Avg HR 129 bpm.

Sunday 29

Resting HR 57. Weight 172.7 lbs. Delta -0.7 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %. Sleep 9h 14m. Deep 42m. Light 5h 48m. REM 2h 44m. Awake --.

Long Run

Relative effort 17. 8.01 mi. Time 1:16:02. Avg Pace 9:30 min/mi. Elev Gain 144 ft. Avg HR 135 bpm.

Greenie with the Fam

Relative effort 12. 12.00 mi. Time 1:28:07. Avg Speed 8.2 mph. Elev Gain 272 ft. Avg HR 105 bpm.

THREE 16 - 22 (101.5)

Week Two COVID-19

Monday 16

Resting HR 64. Weight 172.9 lbs, it will be interesting to see what my weight does during this COVID-19 self-quarantine. Delta -1.4 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. Sleep 7h 48m. Deep 1h 52m. Light 5h 56m. Awake 13m.
Home day 15 - Reset
Also did some inversion work.

Easy with Strides

Relative effort 10. Running completes me. 5.01 mi. Time 45:11. Avg Pace 9:01 min/mi. Elev Gain 29 ft. Avg HR 138 bpm.

Tuesday 17

Resting HR 62. Weight 174.1 lbs. Delta 1.2 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. Sleep 7h 11m. Deep 3h 3m. Light 4h 8m. Awake 2m.

Stage 3 Tour of Watopia

Relative effort 10. I'm really enjoying these Zwift group rides. 14.38 mi. Time 51:35. Avg Speed 16.7 mph. Elev Gain 666 ft. Avg HR 126 bpm.

Visit 2 with the chiropractor

Wednesday 18

Resting HR 63. Weight 173.4 lbs. Delta -0.7 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %. Sleep 6h 58m. Deep 1h 13m. Light 5h 45m. Awake 15m, not great or even good.
Began doing a bit of chiropractor prescribed core exercises. I need to be more consistent with exercises.

Easy with Strides

Relative effort 12. Strides are awesome, I love the feeling of moving fast. 5.01 mi. Time 45:39. Avg Pace 9:07 min/mi. Elev Gain 42 ft. Avg HR 142 bpm.

Wednesday Ride

Relative effort 36, this was a stronger effort than what I'm use to for cycling. 23.99 mi. Time 1:25:45. Avg Speed 16.8 mph. Elev Gain 873 ft. Avg HR 144 bpm.

Thursday 19

Resting HR 67, that's high. Weight 172.9 lbs. Delta -0.5 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. Sleep 7h 25m. Deep 2h 49m. Light 4h 36m. Awake 6m.

Recovery day. 

Friday 20

Resting HR 64. Weight 174.9 lbs. Delta 2.0 lbs. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %. Sleep 7h 18m. Deep 3h 36m. Light 3h 42m. Awake 4m.

Pre-run: 15 minutes of strength and mobility

Some Zone 3 with Strides

Relative effort 12. 5.00 mi. Time 43:34. Avg Pace 8:42 min/mi. Elev Gain 38 ft. Avg HR 145 bpm.

Day 1 of working from home. This give me several opportunities throughout the day to work on strength and mobility.

Saturday 21

Resting HR 65. My HR has been up all week, maybe it is just stress from COVID-19. Weight 174.8 lbs. Delta 0.0 lbs. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %. Sleep 8h 17m. Deep 2h 43m. Light 5h 34m. Awake 7m.

Morning Run

Relative effort 12. 6.00 mi. Time 56:29. Avg Pace 9:24 min/mi. Elev Gain 89 ft. Avg HR 133 bpm.

Gravel Ride

Relative effort 10. 10.33 mi. Time 57:46. Avg Speed 10.7 mph. Elev Gain 361 ft. Avg HR 119 bpm.

Sunday 22

Resting HR 65. Weight 174.6 lbs. Delta -0.3 lbs. BMI 23.1. Body Fat 8.8 %. Body Water 66.6 %. Sleep 8h 50m. Deep 3h 1m. Light 5h 49m. Awake 6m.

Sunday Hills

Relative effort 28. 31.76 mi. Time 2:14:33. Avg Speed 14.2 mph. Elev Gain 1,850 ft. Avg HR 128 bpm.

THREE 9 - 15 (109.7)

Week Eleven Boston Marathon Training

Monday 9

Resting HR 61. Weight 173.4 lbs. Delta 1.3 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %. Sleep 7h 31m. Deep 2h 15m. Light 5h 16m. Awake 4m. As bad as I felt today, I do not believe I slept this good.

Pre-run: 15 minutes of strength and mobility

Easy Run

Relative effort 19. 8.87 mi. Time 1:20:01. Avg Pace 9:01 min/mi. Elev Gain 172 ft. Avg HR 139 bpm. 74% Zone 2. Full stretch. Decided to try inserts. No foot issues.

Tuesday 10

Resting HR 64. Weight 171.7 lbs. Delta -1.7 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %. Sleep 8h 50m. Deep 2h 33m. Light 6h 17m. Awake 5m.

My foot was sore this morning before getting out of bed. No issue when standing. I made a chiropractor appointment for Thursday.

Stage 1 - Tour of Watopia

It's ride or die time. Relative effort 17. 18.17 mi. Time 1:06:16. Avg Speed 16.4 mph. Elev Gain 509 ft. Avg HR 132 bpm.

Wednesday 11

Resting HR 68, where is this heading? Weight 173.3 lbs. Delta 1.7 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %. Sleep 7h 48m. Deep 2h 45m. Light 5h 3m. Awake 4m.
No running until after chiro appointment. COVID-19 is threatening to cancel the Boston Marathon.

Wednesday Ride

I forgot my HR monitor. 25.90 mi. Time 1:30:55. Avg Speed 17.1 mph. Elev Gain 761 ft. Calories 1,586 C. This was Justin's first ride as B-group lead and he did a great job. Also, my first B-group ride. I tweaked my lower back.

Thursday 12

Resting HR 66. Weight 172.4 lbs. Delta -0.9 lbs. BMI 22.9. Body Fat 8.1 %. Body Water 67.1%. Sleep 6h 31m. Deep 2h 25m. Light 4h 6m. Awake 6m.
Initial visit to chiro. Apparently my hips are rotated, decreased lumbar extension, and diminished disk space. He suggested an inversion table, so I ordered one. We'll see.

Zwift Watopia

Relative effort 5. 7.94 mi. Time 31:52. Avg Speed 15.0 mph. Elev Gain 315 ft. Avg HR 115 bpm. I was definitely not feeling it. Just quit.

Friday 13

Resting HR 62. Weight 172.8 lbs. Delta 0.5 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %. Sleep 9h 30m. Deep 2h 0m. Light 7h 30m. Awake 8m.

The Boston Marathon was officially postponed until September 14. This is an unreal feeling that is hard to explain.

Why Bother

2.01 mi. Time 18:41. Avg Pace 9:19 min/mi. Elev Gain --. Avg HR 134 bpm. Nothing felt good. Nothing felt right.

Saturday 14

Resting HR 62. Weight 173.8 lbs. Delta 1.0 lbs. BMI 23.0. Body Fat 8.6 %. Body Water 66.7 %. Sleep 7h 13m. Deep 1h 56m. Light 5h 17m. Awake --. Day ? COVID-19, excessive hand washing and social distancing. This has been my normal for years.

Stage 2 - Tour of Watopia

Relative effort 14. 18.72 mi. Time 1:05:58. Avg Speed 17.0 mph. Elev Gain 830 ft. Avg HR 128 bpm.

My lower back is improving but remains an issue. I have made the decision to look at this week and next as post-marathon recovery weeks. By then I should be in a better place mentally and physically to start moving forward.

Sunday 15

Resting HR 59. Weight 174.3 lbs. Delta 0.5 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.6 %. Sleep 9h 13m. Deep 3h 4m. Light 6h 9m. Awake 1m.

Worked on some inversion.

Afternoon Ride

Relative effort 28. 28.09 mi. Time 1:45:41. Avg Speed 15.9 mph. Elev Gain 935 ft. Avg HR 135 bpm.

THREE 2 - 8 (57.2)

Week Ten Boston Marathon Training

Monday 2

Resting HR 60. Weight 175.0 lbs. Delta 1.9 lbs, I was surprised by this. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %. Sleep 7h 27m. Deep 3h 1m. Light 4h 26m. Awake 4m.

Pre-run: 15 minutes mobility and strength

Easy Run

Relative effort 20. 8.67 mi. Time 1:20:03. Avg Pace 9:14 min/mi. Elev Gain 162 ft. Avg HR 138 bpm. Full stretch

Rec Run

Relative effort 33(???). 3.16 mi. Time 30:01. Avg Pace 9:30 min/mi. Elev Gain 42 ft. Avg HR 163 bpm. My HR was jacked for this recovery run. Bullshit or I'm getting sick. Full stretch

Tuesday 3

Resting HR 61. Weight 174.8 lbs. Delta -0.2 lbs. BMI 23.2. Body Fat 8.8 %. Body Water 66.6 %. Sleep 8h 47m. Deep 1h 59m. Light 6h 48m. Awake --.

Recovery day with massage therapy

Wednesday 4

Resting HR 58. Weight 172.0 lbs. Delta -2.8 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %. Sleep 8h 19m. Deep 3h 10m. Light 5h 9m. Awake 10m.

Pre-run: 15 minutes of strength and mobility

Rita's Loop Tempo Run

Relative effort 18. 25 minutes at Zone 3 pace 7:57. Full stretch and hydromassage

Rec Run

Relative effort 7. 3.15 mi. Time 30:03. Avg Pace 9:33 min/mi. Elev Gain 4 ft. Avg HR 132 bpm. Stretch

Thursday 5

Resting HR 60. Weight 172.1 lbs. Delta 0.1 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %. Sleep 8h 44m. Deep 2h 35m. Light 6h 9m. Awake 18m.

Gym session
Hamstring curl, farmers carry on toes, standing/seated calf, KB overhead tricep, dips 1-6, TRX single leg squat/row, Chest Press, calf stretch, and hydromassage

Friday 6

Resting HR 64. Weight 173.6 lbs. Delta 1.5 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %. Panda for lunch and Stefano's and beer for dinner. Sleep 8h 2m. Deep 2h 23m. Light 5h 39m. Awake 4m.
Pre-run: 15 minutes strength and mobility. I think my left plantar fascia might be acting up.

Easy Run

My watch died 55 minutes in to my 70 minute run. 7.70 mi. Time 1:10:00. Avg Pace 9:05 min/mi. Elev Gain 81 ft. Avg HR 134 bpm. Full stretch

Saturday 7

Resting HR 61. Weight 173.7 lbs. Delta 0.1 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %. Sleep 6h 14m. Deep 1h 54m. Light 4h 20m. Awake 5m. 

Pre-run: Hypervolt mobility, lots work on the left food PF

Long Run

Relative effort 32. 15.07 mi. Time 2:18:02. Avg Pace 9:10 min/mi. Elev Gain 487 ft. Avg HR 137 bpm. No left foot issues until mile 13-14. Lots of recovery later.

Sunday 8

Resting HR 58. Weight 172.1 lbs. Delta -1.6 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. Sleep 6h 44m. Deep 2h 25m. Light 4h 19m. Awake --. Recovery day with the beer ride of the year.  

THREE 1 (43.2)

Sunday 1

Resting HR 64. Weight 173.0 lbs. Delta 1.4 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. Saturday was a sweets splurge day, 3 donuts and 2 brownies and ice cream. Only 1 beer though. Sleep 8h 27m. Deep 3h 6m. Light 5h 21m. Awake 5m, Saturday night is usually my best sleep night.

Easy Run

Relative effort 6. 3.22 mi. Time 30:03. Avg Pace 9:19 min/mi. Elev Gain 1 ft. Avg HR 135 bpm.

Gym session

Push ups, calf press, battle rope, hanging leg lift, KB goblet squat, and Stability Ball hamstring curl