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
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.
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
Relative effort 9. 4.41 mi. Time 40:01. Avg Pace 9:05 min/mi. Elev Gain 75 ft. Avg HR 139 bpm.
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
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.
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
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
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
Relative effort 28. 40.74 mi. Time 2:43:44. Avg Speed 14.9 mph. Elev Gain 1,175 ft. Avg HR 118 bpm
