AUGUST STATS

RUNNING - 146.7
RUN ELEVATION - 5,092
RACES - None
CYCLING - 286.9
CYCLING ELEVATION - 13,199
ALL ACTIVITIES - 433.7

EIGHT 24 - 31 (107.3/10:01)

 Week 6 Virtual Boston Training

I bounced back from my heel issue and recorded my fastest non-race 20-miler ever. This is the start of taper.

Monday 24

Resting HR 58. Sleep 8h 18m. Deep 57m. Light 6h 0m. REM 1h 21m. Awake --. I woke up with a mild headache. Body battery 100/33. Weight 171.0 lbs. Delta 0.5 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

NoBo MTB Fail

Relative effort 14. Second fastest Hello, Wisconsin! 7.92 mi. Time 1:00:44. Avg Speed 7.8 mph. Elev Gain 801 ft. Avg HR 128 bpm. The Fatty threw me again. The bike washed out on a gravelly turn.

Niggles: The crash scratched up my left arm and possibly bruised my left shin. I'm thankful for my knee and shin pads.

Tuesday 25

Resting HR 57. Sleep 8h 30m. Deep 1h 59m. Light 4h 49m. REM 1h 42m. Awake 3m. Body battery 68/33. Weight 171.9 lbs. Delta 0.8 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %.

Intervals

4 x 100, 5 x 200 (53.02 - 55.9), & 4 x 400 (1:45.8 - 1:49.7) with equal IR. 

Niggles: left hamstring tightness

Strength Session at Planet Fitness: Lower body - dumbbell deadlift, calf press, leg press. KB - swings > press. Upper body/core - pull ups, hanging knee lift, straight-arm pulldown. Mobility - foam roll and chair

Wednesday 26

Resting HR 56. Sleep 8h 6m. Deep 1h 11m. Light 5h 12m. REM 1h 43m. Awake 1m. Body battery 100/26. Weight 171.5 lbs. Delta -0.4 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.3 %.

Easy Morning Run

Relative effort 11. 5.45 mi. Time 50:02. Avg Pace 9:10 min/mi. Elev Gain 92 ft. Avg HR 137 bpm.

Niggles: some right hamstring tightness and my left shin is sore from crashing at NoBo. Generally felt pretty good though. It seems like my GCT % is improving 51.6% L / 48.4% R.

Thursday 27

Resting HR 52. Sleep 8h 54m. Deep 1h 16m. Light 6h 4m. REM 1h 34m. Awake 1m. Body battery 79/31. Weight 169.9 lbs. Delta -1.6 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %. 

Recovery

Friday 28

Resting HR 55. Sleep 7h 53m. Deep 1h 2m. Light 5h 18m. REM 1h 33m. Awake 25m. Body battery 100/32. Weight 172.3 lbs. Delta 2.4 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. 

Long Run

Relative effort 37. 14.01 mi. Time 2:08:25. Avg Pace 9:10 min/mi. Elev Gain 525 ft. Avg HR 145 bpm. Last long run before Virtual Boston. Ran in the Mutant Speed.

Niggles: Right inner thigh. Nothing bad though.

Saturday 29

Resting HR 57. Sleep 7h 51m. Deep 1h 4m. Light 5h 9m. REM 1h 38m. Awake --. Body battery 100/37. Weight 171.9 lbs. Delta -0.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. 

Easy Roadkill Run

Relative effort 14. 6.21 mi. Time 58:59. Avg Pace 9:30 min/mi. Elev Gain 308 ft. Avg HR 139 bpm.

Niggles: None.

Sunday 30

Resting HR 55. Sleep 8h 44m. Deep 42m. Light 5h 21m. REM 2h 41m. Awake 2m. Body battery 100/21. Weight 170.7 lbs. Delta -1.1 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %.

Orange Hat Brewing to Ugly Mug

Relative effort 33. 39.46 mi. Time 2:15:41. Avg Speed 17.4 mph. Elev Gain 1,460 ft. Avg HR 132 bpm.

Niggles: None

Monday 31

Resting HR 60. Sleep 8h 21m. Deep 51m. Light 6h 3m. REM 1h 27m. Awake 3m. Body battery 68/30. Weight 172.1 lbs. Delta 1.3 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.

Lunch Recovery Run

Relative effort 7. 3.31 mi. Time 30:01. Avg Pace 9:05 min/mi. Elev Gain 171 ft. Avg HR 138 bpm.

Niggles: None

EIGHT 17 - 23 (123.3/11:13)

 Week 5 Virtual Boston Training

Last week I was on track for another great week, then I made a few mistakes. My biggest mistake was not taking Wednesday as a recovery day. I didn't sleep well and Tuesday was really hard. Another problem might have been hill repeats following mile repeats. One day I'll learn.

Monday 17

Resting HR 53. Sleep 8h 32m. Deep 1h 9m. Light 5h 36m. REM 1h 47m. Awake 2m. Body battery 100/47. 

I visited the TOC Quick Care clinic for my foot. The bone looked good and structurally sound. Tomorrow I run. 

Oak Ridge Evening Ride

Relative effort 35. 25.15 mi. Time 1:34:11. Avg Speed 16.0 mph. Elev Gain 1,480 ft. Avg HR 139 bpm. 4 PRs 2 and 2 Cat 4 climbs. My HR got to 171 on the second Cat 4. I will be chasing the Gladwood Road Climb AG record of 5:27. I'm currently tied for second with a 6:34.  

Niggles: Early on I felt the issue with my left foot.

Tuesday 18

Resting HR 61. Sleep 7h 35m. Deep 1h 11m. Light 5h 36m. REM 48m. Awake --. Body battery 71/32. Weight 172.0 lbs. Delta -0.1 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %. 

Home session: 10 minute pre-run session focusing on mobility and glute activation

6 Easy

Relative effort 14. 6.68 mi. Time 1:00:02. Avg Pace 8:59 min/mi. Elev Gain 253 ft. Avg HR 139 bpm.

Niggles: I felt the left heel but it wasn't painful. I experienced a shooting/nerve pain/sensation on the medial side of my left ankle a couple times when landing with my foot everted. Need to research.

Strength session at Planet Fitness: Legs with upper body/core. It was nice to get back to the gym and I got sore almost immediately. 

Wednesday 19

Resting HR 59. Sleep 8h 19m. Deep 25m. Light 5h 8m. REM 2h 46m. Awake --. Body battery 87/38. Weight 169.7 lbs. Delta -2.2 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.6 %.

Evening Group Ride

Relative effort 35. 34.20 mi. Time 2:01:18. Avg Speed 16.9 mph. Elev Gain 1,385 ft. Avg HR 147 bpm

Niggles: 

Thursday 20

Resting HR 57. Sleep 8h 43m. Deep 10m. Light 8h 12m. REM 21m. Awake 1m. Body battery 67/16. Weight 167.7 lbs. Delta -2.0 lbs. BMI 22.2. Body Fat 7.0 %. Body Water 68.1 %.

Not as Easy as Tuesday

Relative effort 15. 6.69 mi. Time 1:00:01. Avg Pace 8:58 min/mi. Elev Gain 115 ft. Avg HR 144 bpm

Niggles: Mild foot issue. I stretched calves and hamstrings a few times to keep issues moderate. I started using the HyperIce App and did a couple sessions. 

Friday 21

Resting HR 57. Sleep 8h 27m. Deep 44m. Light 5h 14m. REM 2h 29m. Awake 1m. Body battery 46/16. Weight 168.8 lbs. Delta 1.1 lbs. BMI 22.4. Body Fat 7.1 %. Body Water 67.8 %.

Greenie Rec Ride

Relative effort 9. 11.58 mi. Time 52:49. Avg Speed 13.2 mph. Elev Gain 538 ft. Avg HR 116 bpm.

Niggles: Riding - no issues. Strength - left foot/heel flared up with one set of single-leg calf. Post-strength - left shoulder is aching. I need to stay diligent with Advil and ice. 

Strength session at Planet Fitness: Upper body, legs, and mobility.

Saturday 22

Resting HR 59. Sleep 7h 30m. Deep 54m. Light 5h 19m. REM 1h 17m. Awake 2m. Body battery 80/7. Weight 171.5 lbs. Delta 2.6 lbs. BMI 2.7. Body Fat 7.8 %. Body Water 67.3 %. 

Roadkill Long Run

Relative effort 80. 20.01 mi. Time 3:04:13. Avg Pace 9:12 min/mi. Elev Gain 705 ft. Avg HR 148 bpm.

Niggles: I had to stop once to stretch my left calf. My right foot was hurting after 15 miles. 

Sunday 23

Resting HR 59. Sleep 8h 29m. Deep 44m. Light 5h 35m. REM 2h 10m. Awake --. Body battery 81/27. Weight 170.5 lbs. Delta -1.0 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %. 

Dancing Bean

Relative effort 13. 19.02 mi. Time 1:40:20. Avg Speed 11.4 mph. Elev Gain 535 ft. Avg HR 103 bpm

Niggles: Perfect ride for post-twenty mile run. Injected a little speed to catch up after crossing the 4-lane and noticed some sore spots. 

EIGHT 10 - 16 (67.6/6:31)

Week 4 Virtual Boston Training

My first 40 mile week since March is in the books. 9:10

Monday 10

Resting HR 58. Sleep 7h 29m. Deep 1h 37m. Light 4h 19m. REM 1h 33m. Awake 4m. Body battery 76/43. Weight 170.9 lbs. Delta -2.3 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %. 

Strength / Mobility: 2 x 10 minutes

6 Easy

Relative effort 12. 6.01 mi. Time 55:05. Avg Pace 9:10 min/mi. Elev Gain 115 ft. Avg HR 134 bpm. 

Niggles: My left heel was acting up and at about 3-4 miles in I had a sharp pain around my right knee, posterior and medial. This went away with a little walking and stretching.

Tuesday 11

Resting HR 56. Sleep 7h 41m. Deep 1h 3m. Light 4h 51m. REM 1h 47m. Awake 10m. Body battery 99/10. Weight 170.9 lbs. Delta 0.0 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

Strength / Mobility: 10 minutes

Mile and Hill Repeats

4 x mile: 8:08.3, 8:03.9, 7:52.0, 7:56.9. 4 x 200m hills: 1:00.5, 1:01.5, 1:04.8, 1:04.2.

Niggles: my right hamstring acted up a little (need to work on strength).

Wednesday 12

Resting HR 61. Sleep 8h 19m. Deep 59m. Light 5h 8m. REM 2h 12m. Awake 4m. Body battery 37/13. Weight 171.1 lbs. Delta 0.2 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.

Recovery Run

Relative effort 6. 3.17 mi. Time 30:01. Avg Pace 9:28 min/mi. Elev Gain 33 ft. Avg HR 131 bpm.

Niggles: everything

Chiropractor appointment. 

Wednesday Group Ride

Relative effort 35. 34.46 mi. Time 2:12:51. Avg Speed 15.6 mph. Elev Gain 1,841 ft. Avg HR 134 bpm.

Thursday 13

Resting HR 57. Sleep 8h 49m. Deep 1h 43m. Light 5h 45m. REM 1h 21m. Awake 1m. Body battery 85/. Weight 169.3 lbs. Delta -1.8 lbs. BMI 22.4. Body Fat 7.2 %. Body Water 67.8 %.

Recovery day, well deserved. 

Friday 14

Resting HR 57. Sleep 8h 14m. Deep 32m. Light 5h 16m. REM 2h 26m. Awake 1m. Body battery 100/54. Weight 172.9 lbs. Delta 3.6 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

Strength / Mobility: 10 minutes

4 Easy

Relative effort 9. 4.36 mi. Time 40:02. Avg Pace 9:12 min/mi. Elev Gain 144 ft. Avg HR 140 bpm.

Niggles: left foot

Saturday 15

Why The Fuck does my body break all the time? I was awaken at 3:00 this morning with significant medial heel pain. No 20 miler for me today. No more marathons for me. Is that going too far?

Resting HR 58. Sleep 9h 43m. Deep 2h 13m. Light 4h 37m. REM 2h 53m. Awake 38m. Body battery . Weight 172.1 lbs. Delta -0.8 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.

Sunday 16

Resting HR 54. Sleep 7h 57m. Deep 55m. Light 4h 59m. REM 2h 3m. Awake 13m. Body battery 100/57. 

Recovery day with a trip to VA to see my mom.

EIGHT 3 - 9 (72.2/9:10)

Week 3 Virtual Boston Training

Last week was big, 11:33 hours of exercise for a total of 134.2 miles. 

Monday 3

Resting HR 52. Sleep 9h 36m. Deep 1h 3m. Light 5h 37m. REM 2h 56m. Awake 1m. Body battery 88/27. Weight 170.9 lbs. Delta 1.5 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

Easy Run with Strides

Relative effort 10. 4.25 mi. Time 38:25. Avg Pace 9:02 min/mi. Elev Gain 207 ft. Avg HR 142 bpm.

Niggles: left foot 1/10

Rec Ride

Relative effort 10. 13.60 mi. Time 55:11. Avg Speed 14.8 mph. Elev Gain 574 ft. Avg HR 123 bpm.

Tuesday 4

Resting HR 61. Sleep 8h 6m. Deep 1h 12m. Light 4h 52m. REM 2h 2m. Awake --, could have been better. Body battery 76/45. Weight 171.5 lbs. Delta 0.6 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.3 %.

4 Mile Tempo and Hill Repeats

Relative effort 24. I had a nice little progression run, 8:23.9, 8:11.6, 8:02.8, 7:46.4.

Niggles: my right hamstring tightened up just a little during the hill repeats. 1/10. I started getting a migraine aura after lunch and it knocked me out. 

Wednesday 5

Resting HR 61, could elevated HR could be related to migraine issues. Also, looking back at yesterday's HR data I found upon waking my HR was 61, but during my recovery/migraine nap my resting rate went down to 50. Sleep 7h 42m. Deep 55m. Light 5h 18m. REM 1h 29m. Awake 2m. Body battery 100/66. Weight 173.8 lbs. Delta 2.3 lbs. BMI 23.0. Body Fat 8.6 %. Body Water 66.7 %, I didn't do a good job with nutrition. 

My morning run was rescheduled to tomorrow due to residuals from the migraine yesterday. Same for the Wednesday Group Ride.

Thursday 6

Resting HR 51. Sleep 7h 3m. Deep 14m. Light 5h 8m. REM 1h 41m. Awake 1m. Body battery 100/45. Post-run weight 173.0 lbs. Delta -0.9 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 67.0 %.  I'm feeling a little better today, still a little vertigo remaining.

Strength / Mobility: 12 minutes mobility and core. Pre-run - stretch, leg swings, squats, calf press, 1-leg DL, and drills. Post-run - full stretch, squats, calf press, and 1-leg DL

Hill to Hill

Relative effort 12. 5.45 mi. Time 50:01. Avg Pace 9:10 min/mi. Elev Gain 203 ft. Avg HR 137 bpm. 

Niggles: My left ankle and heel were 1/10 early on. My right hip acted up on the Chestnut Ridge. I felt bloated most of the run.

Friday 7

Resting HR 53. Sleep 7h 57m. Deep 52m. Light 5h 7m. REM 1h 58m. Awake 8m. Body battery 91/. Weight 171.2 lbs. Delta -1.8 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.

Strength / Mobility: 10 minutes mobility, core, and upper body exercises. Pre-run - stretch, leg swings, squats, calf press, 1-leg DL, and drills. Post-run - squats, calf press, and 1-leg DL

6 Easy

Relative effort 6.04 mi. Time 56:16. Avg Pace 9:19 min/mi. Elev Gain 427 ft. Avg HR 137 bpm. 

Niggles: none to speak of.

Saturday 8

Resting HR 52. Sleep 8h 1m. Deep 41m. Light 4h 26m. REM 2h 54m. Awake 10m. Body battery 100/13. Weight 171.1 lbs. Delta -0.1 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.3 %.

Strength / Mobility: Two 10 minutes sessions

Roadkill Long Run

Relative effort 47. 16.00 mi. Time 2:27:30. Avg Pace 9:13 min/mi. Elev Gain 643 ft. Avg HR 144 bpm.

Niggles: none but the long run leg pain. I did end up with a headache before the end of day.

Sunday 9

Resting HR 56. Sleep 9h 33m. Deep 56m. Light 6h 25m. REM 2h 12m. Awake 1m. Body battery 88/20. Weight 173.2 lbs. Delta 2.1 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %. 

SoKno Greenway and Single-track

Relative effort 14. 11.57 mi. Time 1:32:04. Avg Speed 7.5 mph. Elev Gain 843 ft. Avg HR 113 bpm.

Niggles: no issues for me but Justin had a tumble. 

EIGHT 1 - 2 (134.2/11:33)

Saturday 1

Resting HR 56. Sleep 8h 17m. Deep 33m. Light 5h 58m. REM 1h 46m. Awake 3m. Body battery 92/37. Weight 170.9 lbs. Delta 2.0 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

Roadkill Long Run

Relative effort 40. 14.00 mi. Time 2:09:16. Avg Pace 9:14 min/mi. Elev Gain 502 ft. Avg HR 143 bpm. 

Niggles: none. I had a pre-run migraine. Naps and hydration are the goal for day. 

Sunday 2

Resting HR 54. Sleep 8h 8m. Deep 49m. Light 5h 21m. REM 1h 58m. Awake 3m. Body battery 100/. Weight 169.4 lbs. Delta -1.5 lbs. BMI 22.5. Body Fat 7.2 %. Body Water 67.7 %.

Tellico Plains to NC Line

Relative effort 39. 46.62 mi. Time 2:44:38. Avg Speed 17.0 mph. Elev Gain 1,965 ft. Avg HR 131 bpm. 

Niggles: none