Friday, July 31, 2020
Monday, July 27, 2020
SEVEN 27 - 31
Week 2 of 7 Virtual Boston Marathon Training
Garmin went down Thursday due to a ransomware attack, so my data and compromised and missing until early Monday. I did 4 runs totaling around 30 miles, and 1 ride of 62 miles. I completed my first metric century of the year.
Monday 27
Resting HR 55. Sleep 7h 33m. Deep 19m. Light 5h 45m. REM 1h 29m. Awake 3m. Body battery .100/36 Weight 169.2 lbs. Delta -1.2 lbs. BMI 22.4. Body Fat 7.2 %. Body Water 67.8 %.
6 Miles Easy
Relative effort 14. 6.44 mi. Time 58:31. Avg Pace 9:05 min/mi. Elev Gain 151 ft. Avg HR 138 bpm.
Niggles: none
Cherokee Cruising
Relative effort 12. 17.03 mi. Time 1:01:05. Avg Speed 16.7 mph. Elev Gain 1,056 ft. Avg HR 128 bpm. Shannon's tune-up has my bike shifting better than ever.
Tuesday 28
Resting HR 50. Sleep 8h 20m. Deep 1h 21m. Light 5h 12m. REM 1h 47m. Awake 7m. Body battery 73/38. Weight 169.4 lbs. Delta 0.1 lbs. BMI 22.5. Body Fat 7.2 %. Body Water 67.7 %.
Mile and Hill Repeats
Relative effort 24. 3 x 1 mile 7:49.6, 7:44.9, 7:42.6. 4 x 200m hill repeats 0:55.1, 0:58.6, 0:59.6, 0:58.0.
Niggles: right hip flexor and hamstring.
Wednesday 29
Resting HR 55. Sleep 8h 37m. Deep 46m. Light 5h 34m. REM 2h 17m. Awake 1m. Body battery 99/13. Weight Pre-run: 168.8 lbs. Delta -1.4 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 67.8 %. Post-run: 167.4 lbs. Delta -2.0 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.2 %.
4 Easy
Relative effort 8. 4.01 mi. Time 36:34. Avg Pace 9:08 min/mi. Elev Gain 161 ft. Avg HR 135 bpm.
Niggles: left foot and right ankle/achilles, both resolved with warm up.
Wednesday Group Ride
Relative effort 34. 32.14 mi. Time 1:56:51. Avg Speed 16.5 mph. Elev Gain 1,512 ft. Avg HR 136 bpm.
Thursday 30
This is a rest/recovery day, but I might do an easy ride this evening with Kristen.
Resting HR 53. Sleep 9h 6m. Deep 1h 59m. Light 5h 24m. REM 1h 43m. Awake 2m. Body battery 64/13. Weight 168.0 lbs. Delta 0.6 lbs. BMI 22.3. Body Fat 7.0 %. Body Water 68.1 %.
Niggles: my left hamstring is a little sore.
Friday 31
Resting HR 55. Sleep 7h 3m. Deep 1h 1m. Light 4h 11m. REM 1h 51m. Awake 36m. Body battery 100/47. Weight 168.9 lbs. Delta 0.9 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %.
Friday Fun Run
Relative effort 14. 6.03 mi. Time 55:01. Avg Pace 9:07 min/mi. Elev Gain 121 ft. Avg HR 143 bpm.
Niggles: none
Monday, July 20, 2020
SEVEN 20 - 26 (93.3/8:58)
Last Week in Review
Total miles were down for running and cycling. 83 total miles. 27.6 running and 55.6 cycling. 1 good workout. I had my first race finish in new AG, winning Senior Grandmaster. Raced well, considering my left calf issues and heat.
This week I officially begin (for the 3rd time) Boston #124 training. Seven weeks of sweet misery.
Monday 20
Resting HR 54. Sleep 7h 17m. Deep 26m. Light 4h 33m. REM 2h 18m. Awake 1m. Body battery 100/27. Weight 170.5 lbs. Delta -0.7 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.5 %.
Morning Run
Relative effort 16. 6.60 mi. Time 1:00:00. Avg Pace 9:06 min/mi. Elev Gain 125 ft. Avg HR 144 bpm. Niggles: none, I wore my new compression socks. I had a nice chat with Mark.
Pat had her follow up with Dr. Dabbs and she is progressing nicely. I went to bed around 9:00 and almost immediately I got a frantic call from Justin a tree had fallen on his house. I flew over there and we dealt with the slight disaster until after midnight. This was exhausting. Finally got to bed around 12:45.
Tuesday 21
Resting HR 61. Sleep 6h 30m. Deep 1h 1m. Light 4h 31m. REM 58m. Awake --. Body battery 62/27.
Today was devoted to working on the damage at Justin's house. We were able to get the tree removed and a tarp covering the damaged roof. The stress, heat, and work was exhausting.
Wednesday 22
Resting HR 55. Sleep 7h 40m. Deep 59m. Light 5h 20m. REM 1h 21m. Awake 21m. Body battery 100/43. Weight 173.1 lbs. Delta 2.7 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %.
Tempo & Hill Repeats
2 mile tempo - 16:37 with average pace of 8:19. Hill repeats 0:58 to 1:04.5, repeat 1 was off a bit due to my error.
Thursday 23
Resting HR 54. Sleep 7h 50m. Deep 23m. Light 5h 23m. REM 2h 4m. Awake 14m. Body battery 95/47. Weight 170.8 lbs. Delta -2.3 lbs. BMI 22.6. Body Fat 7.7 %. Body Water 67.4 %.
5 with Some Hills
Relative effort 11. 5.31 mi. Time 50:01. Avg Pace 9:25 min/mi. Elev Gain 335 ft. Avg HR 135 bpm.
Friday 24
Resting HR 54. Sleep 6h 27m. Deep 17m. Light 3h 55m. REM 2h 15m. Awake 1m. Body battery 100/35. Weight 169.0 lbs. Delta -1.8 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.
Long Run
Relative effort 33. 12.01 mi. Time 1:49:42. Avg Pace 9:08 min/mi. Elev Gain 266 ft. Avg HR 145 bpm.
Saturday 25
Resting HR 54. Sleep 8h 10m. Deep 20m. Light 5h 25m. REM 2h 25m. Awake 1m. Body battery 100/15. Weight 170.5 lbs. Delta 1.5 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.
Tour de Rocky Top
First metric century of the year, second ever. Relative effort 56. 62.33 mi. Time 4:12:34. Avg Speed 14.8 mph. Elev Gain 2,756 ft. Avg HR 126 bpm. I had a nasty dropped chain that took away my big chain ring, lots of spinning for the last 20 plus miles. Niggles: My lower back got tight and painful sitting around at the Lewis' post-ride.
Sunday 26
Resting HR 56. Sleep 9h 16m. Deep 1h 45m. Light 5h 44m. REM 1h 47m. Awake --. Body battery 93/23. Weight 170.5 lbs. Delta 0.0 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %.
Recovery day.
Sunday, July 12, 2020
SEVEN 13 - 19 (83.2/7:44)
Last Week in Review
I took 96 hours off from running following my DNF in MB. I did get in 3 runs
for 23 miles, including a 10 mile long run with a pick up. I got in 3 rides
for 87 miles and 4100 feet of elevation.
Monday 13
Resting HR 56. Sleep 8h 0m. Deep 23m. Light 5h 44m. REM 1h
53m. Awake 33m. Body battery 100/22. Weight pre-run 170.4 lbs,
post-run 169.6 lbs.
Home workout: 2 upper body circuits
Recovery Run
Relative effort 6. 3.18 mi. Time 30:01. Avg Pace 9:26
min/mi. Elev Gain 75 ft. Avg HR 134 bpm. Niggles: none.
Turnpike - Wisconsin - Outer
Relative effort 33. 3:00 PR for Hello Wisconsin. 24.71 mi. Time
1:34:40. Avg Speed 15.7 mph. Elev Gain 1,394 ft. Avg HR 140
bpm.
Tuesday 14
Resting HR 61. Sleep 7h 55m. Deep 1h 0m. Light 5h 49m. REM
1h 6m. Awake 2m. Body battery 71/23. Weight 169.6 lbs. Delta
0.0 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.
Home workout: 5:15 - 10 minutes mobility. pre-run, typical mobility, strength, and drills. 9:15 - 10 minutes mobility. 2:45 - 10 minutes core
16-12-8-4 Step-down
First run in the Endorphin Speed. Relative effort 24. 16 (6:58 pace), 12 (6:46
pace), 8 (6:34 pace), 4 (6:16 pace). Niggles: Right hamstring cramped slightly
about a 1/2 mile into the cool down.
Wednesday 15
Resting HR 58. Sleep 6h 50m. Deep 1h 26m. Light 4h 9m. REM
1h 15m. Awake 41m. Body battery 99/23. Weight 169.1 lbs. Delta
-0.6 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.
Home workout: 5:15 - 10 minutes mobility. pre-run, typical mobility, strength, and drills.
4 Miles Easy
Relative effort 9. 4.40 mi. Time 40:01. Avg Pace 9:06
min/mi. Elev Gain 82 ft. Avg HR 141 bpm. Niggles: Right calf got a
little tight around mile 2 but resolved quickly. My right foot
metatarsalgia flared up a bit, but didn't last long.
Wednesday Group Ride
Relative effort 36. 27.24 mi. Time 1:40:00. Avg Speed 16.3
mph. Elev Gain 1,178 ft. Avg HR 141 bpm. I'm beginning to question
whether or not we should continue with group rides during this time of
increasing cases of COVID-19.
Thursday 16
Resting HR 55. Sleep 8h 40m. Deep 1h 20m. Light 5h
58m. REM 1h 22m. Awake 2m. Body battery 80/25. Weight 169.1
lbs. Delta -0.9 lbs. BMI 22.4. Body Fat 7.1 %. Body Water
67.8 %.
Kristen's 25th Birthday Beer Ride
3.68 mi. Time 23:08. Avg Speed 9.5 mph. Elev Gain 75 ft. Calories 143 C.Friday 17
Resting HR 58. Sleep 8h 4m. Deep 32m. Light 6h 39m. REM
53m. Awake --. Body battery 100/. Weight post-run 169.4 lbs. Delta
0.3 lbs. BMI 22.5. Body Fat 7.2 %. Body Water 67.7 %.
Pre-race Shakeout
6 x 1 minutes strides, all 6 were 10k goal pace or below. 3.44 mi. Time 30:39. Avg Pace 8:55 min/mi. Elev Gain 33 ft. Avg HR 142 bpm.Saturday 18
Resting HR 54. Sleep 8h 5m. Deep 29m. Light 4h 45m. REM 2h 51m. Awake 3m. Body battery 100/24. Weight 171.3 lbs. Delta 1.9 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.
Townsend 10K
48:43 Relative effort 78. Max temp 91.4. Avg HR 170 bpm. Max HR 181 bpm. Zone 4 -
96%. This was a very hard effort. Niggles: My left calf started acting up during the warmup and 1.5 miles in I was worried that I wouldn't finish. One mile at a time became my mantra and I got through it. The last 2 miles were very hard with the heat and rollers. Preliminary results have me in 51st, winning the Senior Grandmaster.
Sunday 19
Resting HR 53. Sleep 9h 41m. Deep 1h 6m. Light 6h 49m. REM 1h 46m. Awake 23m. Body battery 100/42. Weight 171.2 lbs. Delta -0.1 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.
There were 2 group rides today and I didn't do either. Full recovery day.
Tuesday, July 7, 2020
SEVEN 6 - 12 (110.2/9:05)
Last Week in Review
It was a week at the beach with heat and humidity, some awesome runs and a failed race attempt, lots of beachin' and beer, and a bit of Coronavirus stress.
Monday 6
Resting HR 54. Sleep 9h 1m. Deep 52m. Light 6h 23m. REM 1h 46m. Awake 15m. Body battery 100/67. Weight 171.6 lbs. Delta 1.6 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.
Home workout: Dumbbell press 3x10, Dead bug 3x20, Single-leg bridge 3x8
Tuesday 7
Resting HR 56. Sleep 8h 2m. Deep 59m. Light 5h 31m. REM 1h 32m. Awake 4m. Body battery 100/. Weight 170.7 lbs. Delta -0.9 lbs. BMI 22.6. Body Fat 7.7 %. Body Water 67.4 %.
Home workout: 3 circuits of shoulder combo (rear delt, laterals, external rotation
Lunch Ride
Relative effort 21. 21.52 mi. Time 1:22:11. Avg Speed 15.7 mph. Elev Gain 1,063 ft. Avg HR 134 bpm.
Wednesday 8
Resting HR 48. Sleep 7h 27m. Deep 46m. Light 5h 11m. REM 1h 30m. Awake 2m. Body battery 95/40. Weight pre-run 171.3 lbs, post-run 169.6.
Home workout: 10 minutes of core and mobility. (pre-run) calf stretch, leg swings, squats, lunges, and drills. (post-run) full stretch, calf press, and single leg DL
Easy Run
Relative effort 14. 6.52 mi. Time 1:00:01. Avg Pace 9:12 min/mi. Elev Gain 108 ft. Avg HR 137 bpm.
Thursday 9
Resting HR 52. Sleep 8h 58m. Deep 12m. Light 5h 54m. REM 2h 52m. Awake 29m. Body battery 100/28. Weight 169.7 lbs. Delta 0.1 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.6 %.
Turnpike > Wisconsin
Wisconsin is a bitch. 24.97 mi. Time 1:33:04. Avg Speed 16.1 mph. Elev Gain 984 ft. Calories 1,521 C.
Friday 10
Resting HR 58. Sleep 7h 57m. Deep 43m. Light 5h 55m. REM 1h 19m. Awake 3m. Body battery 60/21. Weight 168.7 lbs. Delta -1.1 lbs. BMI 22.4. Body Fat 7.0 %. Body Water 67.9 %.
Home workout: 10 minutes of core and mobility. (pre-run) calf stretch, leg swings, squats, lunges, and drills. (post-run) full stretch, calf press, and single leg DL
Long Run with a Pick Up
10.01 mi. Last mile 8:09.5. Time 1:30:23. Avg Pace 9:02 min/mi. Elev Gain 187 ft. Avg HR 150 bpm.Saturday 11
Resting HR 55. Sleep 8h 14m. Deep 8m. Light 5h 23m. REM 2h 43m. Awake 2m. Body battery 87/25. Weight 169.6 lbs. Delta 1.0 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.
Jerry's 40 for 40
40.66 mi. Time 2:38:37. Avg Speed 15.4 mph. Elev Gain 2,129 ft. Calories 2,508 C.Sunday 12
Resting HR 61. Sleep 8h 38m. Deep 1h 2m. Light 5h 40m. REM 1h 56m. Awake 4m. Body battery 91/26. Weight 169.0 lbs. Delta -0.7 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.
60 Minutes Zones 2 & 3
Relative effort 15. 6.55 mi. Time 1:00:01. Avg Pace 9:10 min/mi. Elev Gain 154 ft. Avg HR 144 bpm. It's good to be back running. Niggles: left foot for the first mile or so.
Wednesday, July 1, 2020
SEVEN 1 - 5 (18.1/2:42)
Wednesday 1
Resting HR 58. Sleep 8h 47m. Deep 55m. Light 5h 39m. REM 2h 13m. Awake 6m. Body battery 90/39.
I woke up at 1:30 and remembered I hadn’t taken my sleep aids. Took 2 and went back to sleep. Woke up again at 5:53 and thought I was going to make up for the sunrise, I didn’t. I went back to sleep and didn’t get up until 6:30. Everyday we get up later and make more coffee.
News report for NMB says mandatory masks when in public places. I’m not sure the status of MB.It’s 9:30 and I’m beachin. Beached hard until 2:30.
3 Fun Miles
Relative effort 6. 3.25 mi. Time 30:02. Avg Pace 9:15 min/mi. Elev Gain 3 ft. Avg HR 135 bpm.
This run was uneventful. We talked about gyms and mental prep for the race Saturday.
Thursday 2
Resting HR 54. Sleep 8h 2m. Deep 56m. Light 4h 58m. REM 2h 8m. Awake 14m. Body battery 100/55.
I woke up in time for the sunrise but somehow I missed it again. I'm a little sun-burnt and may not spend the time out today as yesterday. Of note, as of 12:00 today NMB requires masks when inside. It will be interesting to see if there are any flare-ups with those unwilling to wear them.
Friday 3
Resting HR 54. Sleep 8h 9m. Deep --. Light 5h 11m. REM 2h 58m. Awake 4m. Body battery 100/27.
It seems like MB is getting more and more sketchy. There was a family from Ohio on the beach beside us and the dad was an ass. The guy was such a downer I felt my mood change. Last night our neighbors woke us up fighting in the hall. Maybe it is the COVID affect.
Shakeout Run
2.62 mi. Time 24:01. Avg Pace 9:10 min/mi. Elev Gain 30 ft. Avg HR 145 bpm. No calf issues.Today's adventure included a flat tire, a AAA call, and a trip to NTB for tire repair.
Saturday 4
Resting HR 54. Sleep 7h 43m. Deep --. Light 5h 59m. REM 1h 44m. Awake 9m. Body battery 87/29.It may have been pre-race jitters or just normal hotel stress but I had sleep issues.
Another DNF. My pre-run was good, but the warm up was rushed. The race organizers did a great job, the only issue was they started the race a bit early. I ran mile 1 in 6:58. It was going to be hard, but I think I was going below 22:00 and definitely winning my age group. My left calf cramped up at 1:25 then as I was stepping off the course, my lower back spasmed. My left calf got sore one other day this week, but I can't remember when.
What’s wrong with me? I feel like a wasted an entire week on the race and maybe next week too.
Gym Workout: 4 sets each of shoulder combo and straight-arm pulldown
Beachin at Surfside trying not to be disappointed in yet another running injury. We got set up a little after 11. It’s really hot. We made it to 2:30.
Sunday 5
Resting HR 52. Sleep 9h 31m. Deep 1h 24m. Light 5h 51m. REM 2h 16m. Awake 2m. Body battery 100/65.
Travel home from MB.
Home workout: 3 circuits of reverse and regular plank, Russian twist, calf raise, dumbbell deadlift, and mobility. Home - Day 16 - Savor | Yoga With Adriene
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