MAY STATS

RUNNING - 141.8
RUN ELEVATION - 3,848
RACES - none
CYCLING - 247.2
CYCLING ELEVATION - 9,853
ALL ACTIVITIES - 388.9

FIVE 25 - 31 (119.4)

Week 12 COVID-19 / Week TWO Boston Marathon Training

Just returned from a weekend at the Myrtle Beach and it was GREAT. I got in my first BM long run and some heat acclimation.

Monday 25

Resting HR 57. Sleep 8h 55m. Deep 1h 19m. Light 5h 12m. REM 2h 24m. Awake 4m. Body battery 100/62.

Recovery and travel day.

Tuesday 26

Resting HR 59. Sleep 7h 13m. Deep 48m. Light 4h 19m. REM 2h 6m. Awake 20m, not the best night's sleep. Body battery 100/50. Weight 172.4 lbs. Delta 1.5 lbs, up a little but I'm not disappointed. BMI 22.9. Body Fat 8.1 %. Body Water 67.1 %. 

Exercise breaks: RD 1 - mobility, dips, elevated push up, calf press, glute activation. RD 2 - (pre-run) leg swings, squats, and lunge with twist. RD 3 - (post-run) calf and hamstring stretch. RD 4 - plank, Russian twist, v up, bird dog. RD 5 - 3 sets of 8 each of dumbbell deadlift, squat, and shoulder lateral, press, and front

Track Session

Relative effort 26. 10 x 400 (1:40.0, 1:42.6, 1:41.2, 1:38.9, 1:40.5, 1:40.3, 1:37.7, 1:38.8, 1:38.4, 1:38.3 for an average of 1:39.73). 173 BPM for the last interval.

Zwift Active Recovery

Relative effort 7. 12.39 mi. Time 44:19. Avg Speed 16.8 mph. Elev Gain 390 ft. Avg HR 117 bpm.

Wednesday 27

Resting HR 58. Sleep 7h 25m. Deep 1h 17m. Light 4h 36m. REM 1h 32m. Awake 9m. Body battery 100/36. Weight 170.7 lbs. Delta -1.7 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %.

Exercise Breaks: RD 1 - mobility and glute activation. RD 2 - (pre-run) calf stretch, leg swings, squats, and lunge with twist. RD 3 - (post-run) calf and hamstring stretch. RD 4 - plank, v ups, bird dog

4 Miles Easy

Relative effort 9. 4.41 mi. Time 40:01. Avg Pace 9:05 min/mi. Elev Gain 75 ft. Avg HR 139 bpm.

Wednesday Night Ride

Relative effort 16. 22.54 mi. Time 1:25:54. Avg Speed 15.7 mph. Elev Gain 620 ft. Avg HR 119 bpm.

Thursday 28

Resting HR 54. Sleep 8h 36m. Deep 45m. Light 6h 13m. REM 1h 38m. Awake 3m. Body battery . Weight 171.2 lbs. Delta 0.5 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Exercise breaks: RD 1 - (pre-run) calf stretch, squats, lunges, twists, leg swings. RD 2 - (post-run) calf, hamstring, and quad stretch

5 Miles Easy

Relative effort 11. Some zone 3 which I think might be heat and hills related. I did push a little on some hills. 5.02 mi. Time 46:01. Avg Pace 9:10 min/mi. Elev Gain 223 ft. Avg HR 139 bpm.

I just heard the 124th Boston Marathon was cancelled. I will be working out my plans moving forward.

Recovery Ride with Kristen

Relative effort 6. 10.29 mi. Time 53:00. Avg Speed 11.7 mph. Elev Gain 387 ft. Avg HR 103 bpm.

Friday 29

Resting HR 57. Sleep 7h 55m. Deep 49m. Light 5h 38m. REM 1h 28m. Awake 4m. Body battery 100/56. Weight 172.3 lbs. Delta 1.1 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. I was surprised my weight was up. 

Exercise Breaks: RD 1 - Air squats, elevated push ups, v-ups, dips, shoulder taps plank (Claire Thomas) - add calf raise, mobility and glute activation. RD 2 - (pre-run) calf stretch, leg swings, and squats. RD 3 - (post-run) calf and hamstring stretch. RD 4 - mobility and flexibility

7 Miles Easy

Relative effort 15. I started this feeling rough but after 2-3 miles I felt much better. Mostly zone 2, only 4 minutes in zone 3. 7.07 mi. Time 1:05:07. Avg Pace 9:13 min/mi. Elev Gain 164 ft. Avg HR 137 bpm.

Saturday 30

Resting HR 59. Sleep 7h 47m. Deep 35m. Light 5h 33m. REM 1h 39m. Awake 25m. Body battery 96/42. Weight 172.1 lbs. Delta -0.2 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Exercise Breaks: RD 1 - mobility and glute activation.RD 2 - (pre-run) calf stretch, leg swings, and squats

Long Run

Relative effort 22. 10.02 mi. Time 1:32:02. Avg Pace 9:11 min/mi. Elev Gain 492 ft. Avg HR 136 bpm.

Sunday 31

Resting HR 51. Sleep 8h 39m. Deep 27m. Light 6h 55m. REM 1h 17m. Awake 2m. Body battery 100/29. Weight 170.2 lbs. Delta -1.9 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %. 

Exercise Breaks: RD 1 - Air squats, elevated push ups, v-ups, dips, shoulder taps plank (Claire Thomas) - add calf raise. Dumbbell deadlift, squat, and shoulder lateral, press, and front, bird dog and superman

Long Ride

Relative effort 28. 40.74 mi. Time 2:43:44. Avg Speed 14.9 mph. Elev Gain 1,175 ft. Avg HR 118 bpm

FIVE 18 - 24 (68.4)

Week 11 COVID-19 / Week One Boston Marathon Training

There is hope building. Knox County numbers are looking much better. No one is hospitalized and there are 46 active cases. We've decided to take a trip to MB this weekend. Two days of fun in the sun.

Monday 18

Resting HR 59. Sleep 8h 5m. Deep 50m. Light 5h 22m. REM 1h 53m. Awake 3m. Body Battery 81/35. Weight 170.1 lbs. Delta 0.6 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %.

Exercise breaks: RD 1 - mobility and glute activation. RD 2 - (pre-run) calf stretch, squats, lunge with a twist, leg swings, and drills. RD 3 - (post-run) stretch

4 Easy

Relative effort 8. 4.01 mi. Time 36:24. Avg Pace 9:05 min/mi. Elev Gain 79 ft. Avg HR 138 bpm.

Tuesday 19

Resting HR 60. Sleep 9h 14m. Deep 36m. Light 6h 55m. REM 1h 43m. Awake 1m. Body Battery 100%. Weight 170.9 lbs. Delta 0.8 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

Exercise Breaks: RD 1 - 2 circuits of Air squats, elevated push ups, v-ups, dips, shoulder taps plank (Claire Thomas) and calf raise. RD 2 - ankle eversion, mobility, and glute activation. RD 3 - (pre-run) calf stretch, leg swings, squats, lunges with a twist, and drills. RD 4 - (post-run) calf and hamstring stretch

4 Easy with Strides

Relative effort 10. 4.41 mi. Time 40:04. Avg Pace 9:05 min/mi. Elev Gain 197 ft. Avg HR 140 bpm.
Around 1:45 I started getting a migraine visual aura and by the time my meeting was over I could hardly see. Took a few Advil and laid down for a few minutes and the aura went away. but I felt bad most of the evening.

Wednesday 20

Resting HR 59. Sleep 9h 3m. Deep 1h 29m. Light 5h 41m. REM 1h 53m. Awake 8m. Body Battery 100%. Weight 172.7 lbs. Delta . 1.8 lbs. BMI 22.9. Body Fat 8.2%. Body Water 67.0 %. Mexican is the worst thing I can eat. 

I have fully recovered from the migraine.

Exercise Breaks: RD 1 - dumbbell laterals > lunge > press, dumbbell chest press > v ups > flies > bridge > single leg bridge, dumbbell row > pull down

Wednesday Night Ride

Relative effort 28. 24.28 mi. Time 1:29:52. Avg Speed 16.2 mph. Elev Gain 1,181 ft. Avg HR 136 bpm. This one got me where I weakest, HILLS.

Thursday 21

Resting HR 61. Sleep 7h 50m. Deep 1h 26m. Light 4h 56m. REM 1h 28m. Awake 3m. Body battery 79/19. Weight 171.6 lbs. Delta -1.0 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.

Exercise Breaks: RD 1 - mobility, ankle band exercises, glute activation. RD 2 - (pre-run) leg swings, drills and strides, squats, and lunge with twist

4 Mile Time Trial

Relative effort 26. Splits 7:35.5, 7:35.8, 7:27.0, 7:22.5. Almost 19 minutes in zone 4. 

Friday 22

Resting HR 61. Sleep 7h 32m. Deep 40m. Light 5h 41m. REM 1h 11m. Awake 4m. Body battery 75/26. Weight 170.9 lbs. Delta -0.7 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

Travel day to Myrtle Beach. We planned this trip last weekend, I hope it was a good idea. Easy drive, no issues.

Saturday 23

Resting HR 56. Sleep 8h 47m. Deep 41m. Light 5h 35m. REM 2h 31m. Awake 3m. Body battery 100/11.

Long Run

Relative effort 44. 12.18 mi with 3 x 2 miles at MP (17:22.3, 17:05.8, 16:51.3). Time 1:50:31. Avg Pace 9:04 min/mi. Elev Gain 187 ft. Avg HR 148 bpm.

Sunday 24

Resting HR 56. Sleep 8h 47m. Deep 31m. Light 5h 46m. REM 2h 30m. Awake --. Body battery 79/12.

6 Miles Easy

Relative effort 15. Heat acclimation training. 6.56 mi. Time 1:00:00. Avg Pace 9:09 min/mi. Elev Gain 79 ft. Avg HR 141 bpm.

FIVE 11 - 17 (88.8)

Week 10 COVID-19

I'm beginning to lose sight of what normal was. We have a lot of hope riding on our vacation coming up at the end of June, how devastating will it be if it is cancelled? I think I've resigned myself to the idea that Boston will be cancelled.

Monday 11

Resting HR 57. Sleep 7h 55m. Deep 1h 10m. Light 5h 17m. REM 1h 28m. Awake 3m. Body Battery 66/23. Weight 170.7 lbs. Delta 0.6 lbs. BMI 22.6. Body Fat 7.7 %. Body Water 67.4 %.

Exercise breaks: RD 1 - Air squats, elevated push ups, modified v-ups, dips, shoulder taps plank (Claire Thomas). RD 2 - (pre-run) calf stretch, leg swings, squats, lunges with a twist, drills and strides. RD 3 - (post-run) calf and hamstring stretch

4 Miles Easy

Day 1 of 5k training. Relative effort 9. 4.01 mi. Time 35:43. Avg Pace 8:55 min/mi. Elev Gain 46 ft. Avg HR 142 bpm.

Greenway Ride for Recovery

Haw Ridge lot to Elza Gate out and back then burgers and fries from D&B's.  

Tuesday 12

Resting HR 56. Sleep 8h 2m. Deep 36m. Light 5h 36m. REM 1h 50m. Awake 2m. Body Battery 99. Weight 171.1 lbs. Delta 0.4 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Exercise breaks: RD 1 - mobility, ankle band exercises, glute activation, and calf raise. RD 2 - (pre-run) calf stretch, leg swings, drills and strides, squats, lunge with twist, and calf raise. RD 3 - (post-run) calf, quad, and hamstring stretch. RD 4 - 2 circuit strength session: core (Lunch Crunch with Neely & Katie). Dumbbell deadlift, squats, shoulder press, row, & clean press. Elevated push ups, calf press, and pull down with sport cord

Tuesday Tempo

Relative effort 20. 2 Up. 3 Tempo: average pace 7:52, 7:59, 8:01, 7:38. 1 Down. This is better than I expected.

Wednesday 13

Resting HR 57. Sleep 8h 30m. Deep 1h 8m. Light 5h 38m. REM 1h 44m. Awake --. Body battery 96. Weight 172.6 lbs. Delta 1.5 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. 

Recovery Ride

Relative effort 6. 11.16 mi. Time 1:02:33. Avg Speed 10.7 mph. Elev Gain 515 ft. Avg HR 93 bpm.

Thursday 14

Resting HR 57. Sleep 8h 10m. Deep 1h 21m. Light 4h 58m. REM 1h 51m. Awake 2m. Body Battery 95. Weight 172.3 lbs. Delta -0.3 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Exercise Breaks: RD 1 - mobility, ankle band exercises, glute activation, and calf raise. RD 2 - (pre-run) calf stretch, leg swings, drills and strides, squats, lunge with twist, and calf raise. RD 3 - (post-run) calf, quad, and hamstring stretch

Easy Run

Relative effort 7. 3.55 mi. Time 31:01. Avg Pace 8:45 min/mi. Elev Gain 30 ft. Avg HR 137 bpm.

Evening Ride

Relative effort 32. 30.26 mi. Time 1:40:33. Avg Speed 18.1 mph. Elev Gain 705 ft. Avg HR 139 bpm. Lots of PRs.

Friday 15

Resting HR 62. Sleep 8h 9m. Deep 1h 38m. Light 5h 28m. REM 1h 3m. Awake 2m. Body Battery 46. Weight 172.2 lbs. Delta 0.0 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. 

Exercise Breaks: RD 1 - foot and ankle mobility, ankle band exercises, glute activation, and calf raise, elevated push ups, single leg squat. RD 2 - (pre-run) calf stretch, leg swings, drills and strides, squats, lunge with twist, and calf raise. RD 3 - (post-run) calf and hamstring stretch. RD 4 - Yoga for Runners: 7 min post-run (Yoga with Adriene).

Easy Run

Relative effort 12. 6.01 mi. Time 55:00. Avg Pace 9:09 min/mi. Elev Gain 194 ft. Avg HR 137 bpm.

Saturday 16

Resting HR 56. Sleep 8h 18m. Deep 23m. Light 5h 34m. REM 2h 21m. Awake 5m. Body Battery 100. Weight 171.7 lbs. Delta -0.6 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %. 

Exercise breaks: RD 1 - Yoga for Runners: 7 min post-run (Yoga with Adriene). RD 2 - elevated push ups, single leg squat, calf raise. RD 3 - (pre-run) calf stretch, leg swings, drills and strides, squats, lunge with twist, and calf raise

Time Trial

Relative effort 9. 1.01 mi. Time 6:39.3. Avg Pace 6:37 min/mi. Avg HR 167 bpm. I could have done more, but I decided to pace john through 1200 then see what I had left. I think I could have gone sub-6:30 with not too much difficulty.

Sunday 17

Sometime last night my left hamstring began to hurt, I thought I was just dreaming but this morning I'm having some issues.

Resting HR 56. Sleep 9h 18m. Deep 51m. Light 6h 30m. REM 1h 57m. Awake 1m. Body Battery 100. Weight 169.4 lbs. Delta -2.2 lbs. BMI 22.5. Body Fat 7.2 %. Body Water 67.7 %.

Exercise breaks: RD 1 - mobility and stretching

SoKno Sunday

We got the Fatties out for a spin around the Urban Wilderness. Lots of fun. No major issues. Improved confidence. I noticed the left hamstring a couple times when in a big pull. 11.11 mi. Time
1:40:35. Avg Speed 6.6 mph. Elev Gain 1,007 ft. Avg HR 127 bpm.

FIVE 4 - 10 (69.3)

Week Nine COVID-19

Tennessee has reopened! I spoke to Tim Monroe and asked him when KTC would be hosting races again. He said it looks like the end of July and the rescheduled Fireball 5k would possibly be the first. I also reached out through Strava to Ryan Dion, President of the Grand Strand Running Club asking him about Fourth of July races in Myrtle Beach. I haven't gotten a response from him. 

Monday 4

Resting HR 60. Weight 171.4 lbs. Delta 2.6 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. Sleep 8h 17m. Deep 1h 2m. Light 5h 11m. REM 2h 4m. Awake 5m.

Exercise Breaks: RD 1 - (pre-run) mobility and glute activation RD 2 - (post-run) full stretch (mobility check - shoulder: right internal rotation limited, thoracic rotation: limited both directions worse on right, hip external rotation: limited on both worse on left, ankle dorsi flexion: seemed ok)

Track Session

No HRM. AWU, drills, and strides. 200 (49.8), 400 (1:43.0), 600x2 (2:40.7 & 2:39.0), 400 (1:41.7), 200 (48.0) 

IDEA: Plan an eight week training block focusing on sprints. Heavy strength training and short fast efforts. Possibly prior to a senior meet.

Mountain Bike / Gravel & Single Track

Just for fun.

Taco Tuesday "Cinco de Mayo"

Resting HR 57. Sleep 9h 6m. Deep 1h 1m. Light 5h 49m. REM 2h 16m. Awake --. Weight 171.6 lbs. Delta 0.3 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.

Exercise Breaks: RD 1 - Morning Yoga for Energy (Fightmaster Yoga) RD 2 - (pre-run) calf stretch, leg swings, squats, and 3 minutes with breaks of rope jumping RD 3 - (post-run) full stretch RD 4 - reverse lunge, dumbbell dead lift, clean press, row, elevated push ups, single leg calf

Recovery Run

The first half of this run was awful. Relative effort 6. 3.17 mi. Time 30:01. Avg Pace 9:28 min/mi. Elev Gain 115 ft. Avg HR 134 bpm.

Tour for All Stage 1

Relative effort 11. 17.43 mi. Time 48:01. Avg Speed 21.8 mph. Elev Gain 335 ft. Avg HR 135 bpm.

Wednesday 6

Resting HR 61. Sleep 8h 7m. Deep 1h 15m. Light 4h 57m. REM 1h 55m. Awake 5m. Last night was not a good night for sleeping, Body Battery (BB) only 68. Weight 173.8 lbs. Delta 2.1 lbs (Mexican Belly). BMI 23.0. Body Fat 8.6 %. Body Water 66.8 %.

Exercise Breaks: RD 1 - Ankle inversion and eversion, glute activation, and mobility RD 2 - (pre-run) calf stretch, leg swings, squats, lunges RD 3 - (post-run) calf and hamstring stretch

Easy 40' Plus Strides

Relative effort 10. 5.04 mi. Time 45:01. Avg Pace 8:56 min/mi. Elev Gain 82 ft. Avg HR 136 bpm. I felt stronger today than usual.

A lunch time nap boosted my BB to above 70, that was useful. I bailed on the Wednesday ride, it was too cold for me.

Thursday 7

Should I be running more miles/time? Maybe, but for now my weekly runs are for a 5k goal and the long runs will be for my Boston race. 

Resting HR 50. Sleep 8h 58m. Deep 1h 14m. Light 5h 42m. REM 2h 2m. Awake 9m. Body Battery 100. Weight 170.4 lbs. Delta -3.4 lbs, one day of clean eating. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.

Rest day.

Friday 8

Resting HR 52. Sleep 7h 47m. Deep 26m. Light 5h 29m. REM 1h 52m. Awake 5m. Body Battery 100. Weight 171.3 lbs. Delta 0.9 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. 

Exercise breaks: RD 1 - elevated push ups, dips, calf raise, single leg squat, glute activation, ankle strengthening with bands, and mobility RD 2 - (pre-run) calf stretch, leg swings, squats, and lunges RD 3 - (post-run) calf, hamstring, and quad stretch 

Morning Run

I felt really good today.  Relative effort 16. 7.12 mi. Time 1:05:02. Avg Pace 9:08 min/mi. Elev Gain 197 ft. Avg HR 140 bpm. Zone 2 65%.

Saturday 9

Resting HR 52. Sleep 8h 23m. Deep 1h 15m. Light 5h 5m. REM 2h 3m. Awake 3m. Body Battery 90. Weight 171.7 lbs. Delta 0.5 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.

Long Run

Relative effort 28. This was the best I've felt on a long run in a very long time. Something good is happening. 11.37 mi. Time 1:45:02. Avg Pace 9:14 min/mi. Elev Gain 558 ft. Avg HR 140 bpm.

Sunday 10

Mother's Day 2020. Resting HR 58. Sleep 8h 47m. Deep 1h 8m. Light 6h 24m. REM 1h 15m. Awake 2m. Body Battery 37, this is the lowest I've been. Apparently I had a lot of stress while I was sleeping. Weight 170.2 lbs. Delta -1.5 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.

Loyston Point MTB

Being fit is FUN, lots of FUN. Relative effort 16. 12.16 mi. Time 1:32:11. Avg Speed 7.9 mph. Elev Gain 1,191 ft. Avg HR 120 bpm.

FIVE 1 - 3 (115.7)

Friday 1

Resting HR 55. Weight 170.3 lbs. Delta 0.3 lbs. BMI 22.6. Body Fat 7.5 %. Body Water
67.5 %. Sleep 8h 39m. Deep 44m. Light 6h 25m. REM 1h 30m. Awake 4m, I'm still dealing with interrupted sleep. 

Exercise breaks: RD 1 - elevated push ups, calf raise, single leg squat, side plank, ankle mobility RD 2 - (pre-run) calf stretch, leg swings, squats, lunges RD 3 - (post-run) full stretch, elevated push ups, calf raise 

Morning Run

Relative effort 15. Easy 29 minutes. Tempo (~MP) 28 minutes. Easy 8 minutes. 7.14 mi. Time 1:05:02. Avg Pace 9:07 min/mi. Elev Gain 108 ft. Avg HR 139 bpm.

Afternoon Greenway Ride

Relative effort 8. 11.77 mi. Time 1:08:23. Avg Speed 10.3 mph. Elev Gain 446 ft. Avg HR 99 bpm.

Saturday 2

Resting HR 54. Sleep 9h 17m. Deep 1h 17m. Light 5h 36m. REM 2h 24m. Awake 13m. Weight 170.2 lbs. Delta -0.2 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.6 %.

I woke up feeling off today. I don't have a good reason for it, but something wasn't right. 

We were late getting started on our long run, around 10:30. Ran in to Gumi as he was finishing up his 20 miler. He has been having left leg pain. I guess everyone hurts. We also saw John Byrd on Warehouse and made tentative plans to assist him in a time trial or 2.

Long Run

Relative effort 26. We got PRs on Fairbanks Frolic. 10.62 mi. Time 1:40:01. Avg Pace 9:25 min/mi. Elev Gain 482 ft. Avg HR 141 bpm.

Sunday 3

Resting HR 56. Weight 168.8 lbs. I haven't been under 170 for a long time. Delta -1.4 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.8 %. Sleep 9h 55m. Deep 48m. Light 7h 21m. REM 1h 46m. Awake 5m.

This was a horrible weekend for the women in my life. Mom fell and banged her face, Pat may have torn her ACL on our Rec Ride, and Kristen got pissy about something she shouldn't have. Let's see what the future holds for these three.

Rec Ride

Relative effort 9. 13.64 mi. Time 1:33:11. Avg Speed 8.8 mph. Elev Gain 387 ft. Avg HR 90 bpm.