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.