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 %.
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 %.
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.
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 %.
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 %.
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
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.
