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)
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.
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
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.
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
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
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 %.
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 %.
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.
