SEPTEMBER STATS

RUNNING - 105.0
RUN ELEVATION - 2,191
RACES - VBM
CYCLING - 210.7
CYCLING ELEVATION - 7,516 
ALL ACTIVITIES - 315.7

 

NINE 28 - 30

No-Plan Plan

Last week I had a little setback when I got a right calf strain during my run on Friday. NO worries though, still in recovery/no-plan mode. My initial thought on the calf strain was, it was due to lack a strength focus. This could be true, but also in combination with hydration/electrolyte issue.

Monday 28

Resting HR 59. Sleep 8h 21m. Deep 1h 39m. Light 5h 43m. REM 59m. Awake 4m. Body battery 58/11. Weight 170.6 lbs. Delta -1.4 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %.

Late Lunch Ride

Relative effort 24. 15.72 mi. Time 1:00:17. Avg Speed 15.6 mph. Elev Gain 804 ft. Avg HR 135 bpm.

Niggles: No niggles, but effort seemed harder than usual.

Tuesday 29 

Resting HR 62. Sleep 8h 25m. Deep 54m. Light 5h 52m. REM 1h 39m. Awake 4m. Body battery 64/. Weight 171.5 lbs. Delta 0.8 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.

60 Minute Easy Run

Relative effort 20. 6.44 mi. Time 1:00:02. Avg Pace 9:19 min/mi. Elev Gain 157 ft. Avg HR 140 bpm.

Niggles: There were several, right calf, left calf and hamstring, and left big toe. I'm thinking my issue might be related to an hydration/electrolyte issue. GOALS: Stay on top of electrolytes and calf strengthening.

Strength Session at Planet Fitness: Smith Machine squats and deadlift, calf press, eccentric and assisted pull-ups, push-ups, and core.

Wednesday 30

Restring HR 61. Sleep 8h 39m. Deep 1h 19m. Light 5h 48m. REM 1h 32m. Awake 4m. Body battery 65/21. Weight 171.7 lbs. Delta 0.2 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.

E-Run

Relative effort 10. 4.34 mi. Time 40:03. Avg Pace 9:13 min/mi. Elev Gain 43 ft. Avg HR 137 bpm.

Niggles: Nothing too significant

Wednesday Group Ride

Relative effort 41. 22.66 mi. Time 1:18:35. Avg Speed 17.3 mph. Elev Gain 787 ft. Avg HR 141 bpm.

Niggles: My calf was a slight issue.

NINE 21 - 27 (76.5/7:13)

First Week of Fall

Where did the summer go? Did COVID-19 erase summer 2020? We took 3 beach trips, but it just didn't feel the same. Racing came back, but mostly virtual or with adjusted start times. Group rides returned and folks still gathered afterwards outside with beers.

I am 2 weeks post VBM and my path forward is foggy. Where do I go from here? The fun of the no-plan plan hasn't set in and maybe it won't since Justin is training for the Virtual Knoxville Marathon (VKM). There are a couple more organized group rides on the calendar and I hope to get in a few 5k before the year ends. Let's get after it!

Monday 21

Resting HR 56. Sleep 9h 2m. Deep 1h 30m. Light 5h 57m. REM 1h 35m. Awake 6m. Body battery 92/38. Weight 172.7 lbs. Delta -2.9 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Easy Lunch Run

Relative effort 13. 4.62 mi. Time 41:34. Avg Pace 9:00 min/mi. Elev Gain 92 ft. Avg HR 140 bpm. Plus some strides.

Tuesday 22

Resting HR 58. Sleep 8h 21m. Deep 1h 31m. Light 4h 41m. REM 2h 9m. Awake 2m. Body battery 78/19. Weight 171.7 lbs. Delta -1.0 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.

1-Mile TT with John Byrd

Kinvara 10s. I wasn't able to complete the mile, but I did an 800 (3:24), sat out a lap then did a 400 (1:38).

Niggles: none

Strength Session at Planet Fitness: The John Byrd workout. Smith Machine deadlift, pull-ups, KB goblet squats, push-ups, and core.

Wednesday 23

Resting HR 60. Sleep 9h 43m. Deep 1h 16m. Light 5h 44m. REM 2h 43m. Awake 3m. Body battery 70/20. Weight 171.2 lbs. I'm down 4.4 pounds since Sunday. It's amazing what eating at home does for the body. Delta -0.5 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

No run today. I felt like 4 consecutive days might be too much. Also, I might do a tempo with John tomorrow.

Wednesday Group Ride

Relative effort 54. Attack of Cardiac Hill. 6 PRs. Segments: Lakeside Dr. Climb, improved 39 seconds and moved up to 8th for my Strava AG. 22.13 mi. Time 1:18:35. Avg Speed 16.9 mph. Elev Gain 981 ft. Avg HR 144 bpm.

Niggles: I made a bad food decision pre-ride in eating a Quarter Pounder and fries from McDonalds.

Thursday 24

Resting HR 62. Sleep 8h 39m. Deep 1h 17m. Light 5h 27m. REM 1h 55m. Awake 2m. Body battery 76/21. Weight 171.6 lbs. Delta 0.4 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.

Recovery day

Friday 25

Resting HR 57. Sleep 8h 11m. Deep 1h 31m. Light 4h 54m. REM 1h 46m. Awake 3m. Body battery 100/. Weight 172.9 lbs. Delta 1.3 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

Easy Morning Run

Relative effort 10. 3.71 mi. Time 33:27. Avg Pace 9:01 min/mi. Elev Gain 75 ft. Avg HR 140 bpm.

Niggles: I had a right calf strain. I wish I could figure this out. 

Strength Session at Planet Fitness: Smith Machine squat and deadlift, calf press, pull-down and row, cable fly and push-ups, and finished up as usual with 5 minutes of core.

Saturday 26

Resting HR 56. Sleep 8h 55m. Deep 1h 26m. Light 5h 4m. REM 2h 25m. Awake 14m. Body battery 93/47.

The key to my eliminating the calf strains is to consistently do strengthening.

Sunday 27

Resting HR 57. Sleep 8h 15m. Deep 50m. Light 4h 56m. REM 2h 29m. Awake 3m. Body battery 100/10. Weight 172.0 lbs. Delta -0.9 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Only 1 Donut for Me

Relative effort 65. I pushed a little on on a couple of the hills and got 7 PRs. 37.04 mi. Time 2:12:53. Avg Speed 16.7 mph. Elev Gain 1,421 ft. Avg HR 138 bpm. 

Niggles: none

KTC Clinch River Brewing Run

Relative effort 26. Eating before a run is never a good idea and it was hotter than I expected. 4.00 mi. Time 36:41. Avg Pace 9:10 min/mi. Elev Gain 49 ft. Avg HR 147 bpm.

Niggles: My right calf tightened up a bit, but no pain.

NINE 14 - 20 (33.5/5:05)

Vacation Week

I am glad my marathon season is finally over. I was training for Boston for over 8 months. 

It is hard to find the space in my head to see clearly what I plan to do next, but the calendar is forming. It seems I am continually being drawn to the coast although I fantasize about the mountains and deserts. The calendar has tentative holdings for Myrtle Beach and Charleston.

Monday 14

Resting HR 56. Sleep Again the data was not good. I slept better but up at 4:30. Body battery 100/40.

North Myrtle Beach Run

Relative effort 10. Kinvara 10's. Six days with no running, I was a little excited for this opportunity. 4.58 mi. Time 42:15. Avg Pace 9:13 min/mi. Elev Gain 46 ft. Avg HR 138 bpm. I updated my training zones based on a new threshold value.

Tuesday 15

Resting HR 58. Sleep 8h 33m. Deep 1h 38m. Light 4h 33m. REM 2h 22m. Awake 2m. Much better. Body battery 95/40.

North Myrtle Beach Intervals

Relative effort 28. Kinvara 10's. 6 x 90s (paces 7:35, 7:34, 7:13, 7:33 this interval had a couple missed turns, 7:01, 6:36). I discovered that my right hamstring is an issue, could be weak.

Wednesday 16

Resting HR 62. Sleep 7h 49m. Deep 1h 3m. Light 5h 14m. REM 1h 32m. Awake --. Body battery 89/53.

North Myrtle Beach Easy Run

Relative effort 16. Triumph 17's for this easy run. Third run in consecutive days. Sill feeling OK with only my right hamstring acting up and right foot is is still hypersensitive.

Thursday 17

Resting HR 60. Sleep 7h 32m. Deep 1h 42m. Light 4h 12m. REM 1h 38m. Awake 12m. Body battery 100/63.

Recovery day.

Friday 18

Resting HR 59. Sleep 8h 42m. Deep 1h 35m. Light 5h 2m. REM 2h 5m. Awake 25m. Body battery 100/ .

North Myrtle Beach Tempo

Relative effort 31. Went out in the T17s for 2 up, 10 minute tempo (average pace 8:01), and 2 down. Rounded up to 50 minutes.

Niggles: all was well.

Saturday 19

Resting HR 60. Sleep 7h 23m. Deep 2h 3m. Light 3h 49m. REM 1h 31m. Awake --. Body battery 95/68. 

Travel home from Myrtle Beach.

Sunday 20

Resting HR 55. Sleep 7h 12m. Deep 5m. Light 5h 38m. REM 1h 29m. Awake 15m. I had a terrible time getting to sleep. Body battery 100/31. Weight 175.6 lbs. Delta 3.7 lbs. BMI 23.3. Body Fat 9.1 %. Body Water 66.4 %. YIKES. I can do better.

Townsend Long Run

Relative effort 31. T17s. 10.01 mi. Time 1:32:52. Avg Pace 9:17 min/mi. Elev Gain 279 ft. Avg HR 139 bpm. My first longish run since VBM. It was nice having the race energy to pull me through.

Niggles: right ankle and left calf

NINE 7 - 13 (84.7/8:35)

Virtual Boston Marathon

It's here!

Monday 7 Labor Day

Resting HR 57. Sleep 8h 0m. Deep 46m. Light 5h 32m. REM 1h 42m. Awake 2m. Body battery 91/5. Yikes, marathons take a lot out me. Weight 171.7 lbs. Delta 1.0 lbs. BMI 22.8. Body Fat 7.9 %. Body water 67.2 %. 

Virtual Boston Marathon

Relative effort 145. 26.25 mi. Time 3:51:10. Avg Pace 8:48 min/mi. Elev Gain 633 ft. Avg HR 154 bpm.

Thoughts: Course support is important and I intend to provide it when ever I can. My feet held up better than ever, no bloody toe nails or blisters.

Tuesday 8

Resting HR 54. Sleep 9h 57m. Deep 1h 27m. Light 6h 18m. REM 2h 12m. Awake 5m. Body battery 9/. Weight 169.7 lbs. Delta -2.1 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.

Strength Session at Planet Fitness: Upper body - 3 circuits of each of the machines. Core and mobility

Wednesday 9

Resting HR 58. Sleep 9h 38m. Deep 30m. Light 6h 37m. REM 2h 31m. Awake 2m. Body battery 92/33. Weight 170.9 lbs. Delta 1.2 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %. 

Wednesday Group Ride

Relative effort . 22.58 mi. Time 1:26:49. Avg Speed 15.6 mph. Elev Gain 860 ft. Avg HR 132 bpm. I rode with the Bz tonight. 

Niggles: My left calf pinged me a bit early on, but improved after I warmed up.

Thursday 10

Resting HR 56. Sleep 8h 50m. Deep 1h 7m. Light 5h 29m. REM 2h 14m. Awake 8m. Body battery 73/33. Weight 170.4 lbs. Delta -0.5 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %. 

Recovery day

Friday 11

Resting HR 58. Sleep was not good, I felt bloated all night. 7h 45m. Deep 33m. Light 5h 51m. REM 1h 21m. Awake 14m. Body battery 93/32. Weight 172.6 lbs. Delta 2.2 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. The Chinese food left me feeling bloated and heavy.

Turnpike Out-N-Back

Relative effort 31. 20.04 mi. Time 1:05:00. Avg Speed 18.5 mph. Elev Gain 440 ft. Avg HR 145 bpm. 

Strength Session at Planet Fitness: Dumbbell deadlift, row, bench, press. Calf press. Core and mobility

Saturday 12

Travel to Myrtle Beach. Resting HR 60. Sleep 7h 37m. Deep 1h 6m. Light 5h 5m. REM 1h 26m. Awake 1m. Body battery 70/32. Weight 171.9 lbs. Delta -0.7 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %.

Lots of time in the truck and a beach walk.

Sunday 13

I haven't been here 24 hours and I'm already thinking I'd rather be home or somewhere else. I really don't enjoy being around people. On the elevator yesterday I asked Kristen if she was still feeling sick and the family gave me shit for it. Apparently, you can't ask someone if they're sick around others. These are trying times. 

I didn't sleep last night. I woke up once at 10:00 or 10:30 then I woke up for good at 3:30. The ear plugs and sleep aids are no longer working. I will need a nap.

My goal is to not make the trip shitty for everyone else. I'll just shut up, smile, and bear it.

Resting HR 65. Sleep 8h 20m. Deep 1h 29m. Light 4h 35m. REM 2h 16m. Awake 11m. I question Garmin's sleep data. Body battery 59/44.

Supporting Justin's Long Run

Relative effort 10. 15.86 mi. Time 2:15:36. Avg Speed 7.0 mph. Elev Gain 118 ft. Avg HR 81 bpm.

NINE 1 - 6 (75.2/7:01)

Taper Week Boston #124

Boston 2020 #124 has been a wild ride. I trained 11 weeks before COVID and the first cancellation. Round 2 went only 2 weeks before the September race was cancelled and it become a virtual. My motivation was low training for the virtual run but I did manage 7 weeks.

Tuesday 1

Resting HR 60. Sleep 7h 48m. Deep 54m. Light 4h 36m. REM 2h 18m. Awake 19m. I had trouble getting to sleep. Body battery 90/24. Weight 171.5 lbs. Delta -0.6 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Track Tuesday

4x100 (23.5, 25.2, 25.0, 22.8), 4x200 (44.8, 44.1, 43.2, 43.4), 2x300 (1:08.9, 1:08.4)

Niggles: None

Strength Session at Planet Fitness: Lower body - leg press and calf press. Upper body - dip machine, machine row, dumbbell press, curl machine, dumbbell incline. Core and mobility

Rec Ride to SouthSide Garage

Relative effort 13. 14.70 mi. Time 1:30:55. Avg Speed 9.7 mph. Elev Gain 417 ft. Avg HR 108 bpm.

Wednesday 2

Resting HR 58. Sleep 7h 21m. Deep 1h 3m. Light 4h 1m. REM 2h 17m. Awake 3m. Body battery 81/28. Weight 171.0 lbs. Delta -0.5 lbs. BMI 22.7. Body Fat 7.7 %. Body Water 67.4 %.

Wednesday Group Ride

Relative effort 29. 26.91 mi. Time 1:37:03. Avg Speed 16.6 mph. Elev Gain 1,004 ft. Avg HR 137 bpm. PRs 3 and a nice Everett Climb - Yarnell to Summit.

Niggles: None

Thursday 3

Resting HR 55. Sleep 9h 9m. Deep 1h 20m. Light 5h 25m. REM 2h 24m. Awake 5m. Body battery 94/36. Weight 169.7 lbs. Delta -1.3 lbs. BMI 22.5. Body Fat 7.3 %. Body Water 67.7 %.

Recovery day.

Friday 4

Resting HR 53. Sleep 8h 14m. Deep 42m. Light 4h 46m. REM 2h 46m. Awake 4m. Body battery 100/21. Weight 171.1 lbs. Delta 1.4 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %.

Spinning while Justin ran

Relative effort 14. 13.09 mi. Time 50:20. Avg Speed 15.6 mph. Elev Gain 686 ft. Avg HR 136 bpm.

Niggles: none

20 Minutes with Strides

Relative effort 6. 2.49 mi. Time 21:40. Avg Pace 8:43 min/mi. Elev Gain 82 ft. Avg HR 143 bpm.

Niggles: right foot but not bad

Strength Session at Planet Fitness: Lower body - dumbbell deadlift. Upper body - dumbbell lateral raise, Hammer lat pull down and row, shoulder press, bench and incline. Core and mobility

Saturday 5

Resting HR 55. Sleep 8h 5m. Deep 38m. Light 5h 12m. REM 2h 15m. Awake 1m. Body battery 70/23. Weight 172.6 lbs. Delta 1.5 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. 

Easy 6

Relative effort 14. 6.03 mi. Time 53:55. Avg Pace 8:56 min/mi. Elev Gain 259 ft. Avg HR 142 bpm. 

Niggles: none

Sunday 6

Resting HR 54. Sleep 8h 2m. Deep 37m. Light 5h 28m. REM 1h 57m. Awake 11m. Body battery 100/37. Weight 170.7 lbs. Delta -1.9 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %.

VBM Shakeout with Strides

Relative effort 4. I'm as ready I can be with a 7 week plan.