SIX 15 - 21 (108.7)

Weekly Update

Feeling great Monday led to a right upper back and left hamstring strains on Tuesday. I was able to get in 10 hours of training but mostly on the bike. Friday I tried running again and it started off shaky but improved until just over 5 miles in the hamstring gave up on me again.

On Sunday I got the afternoon headache again. It seems these occur most weekends. The possible culprits are beer, dehydration, or allergies. I need to get this one worked out.

I saw the chiro last Wednesday and he worked on my neck. Fingers crossed, I haven't had a migraine since.

Monday 15

Resting HR 57. Sleep 8h 48m. Deep 1h 9m. Light 5h 19m. REM 2h 20m. Awake 1m. Body battery 93/39. Weight 171.3 lbs. Delta 0.0 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Strength & Mobility: RD 1 - heel slides 3x10, knee flexion 20. RD 2 - crunch 10, push ups 10, plank :25, bird dog 16, superman 8, squat 10. RD 3 - mobility and flow. RD 4 - (pre-run) calf stretch, squats 10, leg swings, and lunges. RD 5 - (post-run) full stretch. RD 6 - 15 each with band: clams, bridge, donkey kicks, hamstring and glute stretch. RD 7 - crunch 20, push ups 20, plank :30, bird dog 20, superman 10, squat 20

"What’s the secret?!
I’m sure you’ve all heard the quote, “Success is not owned, it’s leased. And rent is due every day!”
I get asked daily, “what’s the secret?” Or, “what’s the trick to getting fit?”
My answer: PAY THAT RENT.
Pay with your sacrifices.
Pay with your discipline.
Pay with your consistency.
Pay with your self-care.
Pay with your WORK.
There is no trick. There is no hack. There is no “magic pill.” That “ONE THING” that is going to get you to that goal is to EARN IT.
Being strong or being fit is not something you are or aren’t. It’s a mindset, & a practice. It must be repeated, daily. And EVERYONE can have it.
Less excuses.
More work.
Let’s get it!" Claire Thomas 

Rehab Run #1

Relative effort 3. 2 miles with a stretch break every .25. The thing I dislike most about running is not being able to run.

Bike, Beers, and Burgers

Greenway spinning from Calhoun's to Haw Ridge back to Calhoun's patio. 

Tuesday 16

Resting HR 53. Sleep 7h 45m. Deep 14m. Light 5h 0m. REM 2h 31m. Awake 3m. Body battery 96/46. Weight, I'm trying to make better decisions. 171.5 lbs. Delta 0.2 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Strength & Mobility: RD 1 - mobility, flow, and glute activation. RD 2 - (pre-run) calf and hamstring stretch, leg swings, squats, and lunges. RD 3 - (post-run) full stretch. RD 4 - 18 each with band: clams, bridge, donkey kicks. RD 5 - isometric hamstring 3x10, TKE 3x10. RD 6 - crunch 30, push ups 30, plank :40, bird dog 26, superman 12, squat 45

Rehab Run #2

Relative effort 7. I felt much better today than yesterday or Friday even though I tightened up at 3.75 mi. Time 34:41. Avg Pace 9:15 min/mi. Elev Gain 115 ft. Avg HR 131 bpm.

Little River Rec Ride

My HRM never synced with the Garmin. I don't know what's up with that. I need to do some testing. This was Kristen's longest ride on Strava and maybe the fastest. 13.75 mi. Time 1:04:24. Avg Speed 12.8 mph. Elev Gain 381 ft. Calories 644 C.

Wednesday 17

My hamstring was sore yesterday and still a little sore today, so I'm not attempting Rehab Run #3. It has been pushed to Friday. 

Resting HR 56. Sleep 9h 3m. Deep 1h 22m. Light 4h 44m. REM 2h 57m. Awake 2m. Body battery 87/38. Weight 170.4 lbs. Delta -1.0 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.

Strength & Mobility: RD 1 - crunch 50, push ups 50, plank :55, bird dog 32, superman 14, squat 60

Wednesday Group Ride

HRM is still not syncing with my Garmin. 27.26 mi. Time 1:40:15. Avg Speed 16.3 mph. Elev Gain 1,073 ft. Calories 1,644 C. New wheels are pretty awesome.

Thursday 18

Yesterday, while kneeling to mess around with a project in the garage my left foot arch started hurting. It is still sore today. What's next?

Resting HR 54. Sleep 9h 15m. Deep 1h 27m. Light 5h 3m. REM 2h 45m. Awake 1m, this isn't entirely true, I woke up at 4ish and was up for at least 30 minutes. Body battery 96/47. Weight 168.9 lbs, the lowest I've been since March of 2019. Delta -1.5 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.

Complete recovery day with hopes of running tomorrow.

Strength & Mobility: RD 1 - 10-15 minutes of total body stretching

Friday 19

Resting HR 58. Sleep 7h 38m. Deep 1h 36m. Light 4h 38m. REM 1h 24m. Awake 1m. Body battery 83/37. Weight 170.3 lbs. Delta 1.4 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.

Strength & Mobility: RD 1 - mobility and glute activation. RD 2 - (pre-run) calf stretch, leg swings, squats, lunges, and drills. RD 3 - (post-run) full stretch. Rd 4 - crunch 5, push ups 5, plank :25, bird dog 10, superman 5, squat 5

Rehab Run #3

Relative effort 12, my HRM battery expired without me knowing. A new battery yesterday seems to have fixed my problem. 6.01 mi. Time 55:09. Avg Pace 9:11 min/mi. Elev Gain 62 ft. Avg HR 133 bpm.

Saturday 20

Resting HR 57. Sleep 9h 7m. Deep 47m. Light 6h 30m. REM 1h 50m. Awake 2m. Body battery 91/16. Weight 169.6 lbs. Delta -0.7 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.

Strength & Mobility: RD 1 - crunch 10, push ups 10, plank :25, bird dog 16, superman 6, squat 25

Dancing Bear Test Ride

Relative effort 25. 35.07 mi. Time 2:24:22. Avg Speed 14.6 mph. Elev Gain 1,237 ft. Avg HR 116 bpm.

Sunday 21

Resting HR 57. Sleep 8h 29m. Deep 51m. Light 5h 17m. REM 2h 21m. Awake 6m. Body battery 86/24. Weight 171.8 lbs. Delta 2.3 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. 

Strength & Mobility: RD 1 - crunch 15, push ups 15, plank :25, bird dog 16, superman 10, squat 35

Long Run

Relative effort 21. I am extremely stoked with a double digit run. 10.23 mi. Time 1:35:01. Avg Pace 9:17 min/mi. Elev Gain 167 ft. Avg HR 136 bpm.