That'll Be 2020

COVID-19

Overall this was a great year, even with the Coronavirus. I ran for 1,600 miles and cycled for 2,587 miles. Both were my biggest totals ever.

Running

5 time All American

3 Senior Grand Masters

This was going to be a big year for me. I turned 60 and planned to dominate the over 60 AG. Unfortunately, most races were cancelled.

The new year came in with excitement as I began training for Boston 124. For most of January and February Justin and I did doubles, getting almost 200 miles each month. I got in 10 full weeks of training and started week 11 before Boston was postponed. 

Calhoun's NYD 5k - 22:59. We did this one as a part of a workout, but still got a champagne glass and All American. 

Calhoun's 10 Miler - 1:19:44. This was used as a training run with a goal of a faster finish than 2019. I achieved it running a 7:39 and 7:34. 

Strawberry Plains Half Marathon - 1:53:56. This was another training run and an opportunity to pace a couple friends to HM PRs. 

Whitestone 30k - 2:47:54 - I will never do this race again. 

On Friday, March 13 the Boston marathon was officially postponed till September. The very next week I started working from home.

In March, Planet Fitness closed due to COVID 19.

In May Tennessee reopens and there was hope for races.

The week of May18th started my second round of Boston marathon training. This lasted only 2 weeks, then the BAA canceled the onsite race and made it virtual. I was deeply disappointed, but it was what I was expecting. I was undecided on doing the virtual race.

On June 6th, I was doing Mile Repeats and what a SHIT SHOW. Niggles included, pre-run migraine, upper back spasm, and hamstring strain. I assume this was prep work for a fast summer 5k. Why do I ever do mile repeats? THAT'S 2020

My first COVID race was not a success. I had a planned PR attempt at the Myrtle Beach Independence Day 5k but ended up with a calf strain. 

My second race attempt went much better. The Townsend 10k was beyond hot and there were no PRs, but I did win my first senior grand masters. 48:43

Garmin went down due to a ransomware attack. THAT'S 2020

I started Boston marathon training, again.

September 7, Labor day, I finally got to put the 124th Boston marathon to rest. Kate and I did the virtual 3:51:10 for me. It was a great day. 

After VBM recovery I decided to train for shorter, distance race. I was sick of marathons.

In September I started 5k training with the goal of peaking for the Pigeon Forge 5k.

Secret City 5k (November) - 22:25. I won Senior Grand Master

KTC Turkey Trot (November) - 22:02. I was showing improvement. 

Dirty South Trail race (December) - I did the short loop, turned my ankle, and ruined my chance for Pigeon Forge. I'm probably done with trail racing.

Started running with The Long on Tuesday's at the Track

Cycling

We had our first Killer Beez ride on February 2nd.

Tour of Watopia Stage 1 - March 10. This was my first dive into Zwift events. 

Wednesday Group rides - Our first ride was March 11th. This was my first ride in the B group and Justin's first group leader ride. It kicked my ass.

In April I created my Zwift Power profile in prep for Zwift racing. 

Yorkshire Grand Prix Race - My first Zwift race. Initial results had me in 12th and the first American, now looking back on Zwift Power my results are gone. 

London International Race (April 12) - I finished 2nd. I was beat at the line. 

Trofeo Bologna Race (April 16) - My third race and my first win.

In May Pat tore her ACL on a family Rec Ride. THAT'S 2020

Tour de Rocky Top () was my second ever metric century. This was not a great day. I had a mechanical and struggled to the finish with only the small chainring,

Ride the Plains (October) - Another metric century and these don't get any easier.

Secret City (October) - It was a cold morning and I went out with the young guys, Chris, Jerry, and Justin. I bonked hard. Relative effort 91. Rode back solo.

I began my first Zwift training program (December). 

DECEMBER STATS

RUNNING - 105.2
RUN ELEVATION - 5,174
RACES - none
CYCLING - 199.1
CYCLING ELEVATION - 8,896
ALL ACTIVITIES - 304.3

TWELVE 28 - 31

Week of December 28

Weight change from last week: Monday 172.2 - Sunday 173.2, Delta 1.0

Run days/mileage: 3/14.4

Cycling days/mileage: 3/36.6

X-training time: 0:33

Weekly Intentions

1. be more mindful of situations that lead to excessive eating and drinking 

Weekly Goals

1. run at least 10.6 miles
2. ride at least 47.3 miles
3. begin FTP buildup plan
4. complete at least 2 NTC sessions

Monday

Resting HR 59. Sleep 9h 1m. Deep 56m. Light 6h 0m. REM 2h 5m. Awake 4m. Body battery 92/26. Weight 174.2 lbs. Delta 1.0 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.6 %.

FTP Builder - Foundation

Relative effort 9. 16.33 mi. Time 48:15. Avg Speed 20.3 mph. Elev Gain 125 ft. Avg HR 116 bpm. This is week 1 of FTP Builder program. I may need to increase my FTP setting. 

Niggles: none

Tuesday

Resting HR 63. Sleep 8h 4m. Deep 1h 3m. Light 4h 59m. REM 2h 2m. Awake 4m. Body battery 70/20. Weight 175.0 lbs. Delta 0.7 lbs. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %.

FTP Builder - Strength

Relative effort 10. 17.80 mi. Time 54:23. Avg Speed 19.6 mph. Elev Gain 148 ft. Avg HR 117 bpm. 

Niggles: none

Track Tuesday

Relative effort 37. 3 x 400m (1:45.6, 1:42.0, 1:37.8) with IR 300m. 

Niggles: I felt better with the 400s, no issues. My right hamstring acted up a bit during the cool down

Wednesday

Resting HR 62. Sleep 9h 27m. Deep 1h 0m. Light 6h 26m. REM 2h 1m. Awake 2m. Body battery 67/23. Weight 174.4 lbs. Delta -0.6 lbs. BMI 23.1. Body Fat 8.8 %. Body Water 66.6 %.

I had a lift on the calendar today, but I spent the day lifting and carrying at Justin's, trying to get him settled back in.

Thursday

Resting HR 59. Sleep 9h 37m. Deep 53m. Light 5h 55m. REM 2h 49m. Awake 5m. Body battery 100/49ers 0. Weight 173.9 lbs. Delta -0.5 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %.

I missed my ride today helping Justin get his house together. 

TWELVE 21 - 27

Week of December 21

Weight change from last week: Monday 171.5 - Sunday 172.2, Delta 0.7

Run days/mileage: 5/30.2

Cycling days/mileage: 4/70.0

X-training time: 0:31

Weekly Goals

1. Be more diligent with GF diet
2. Lower carb intake on Tuesday, Wednesday, and Thursday in prep for Christmas Sugar Rush

Things to Do

1. Sign up for NYD 5k (on hold until calf issue is resolved)
2. Get to the bottom of Monday's cramping issues
3. Order runner specific vitamins

Monday

Resting HR 59. Sleep 8h 43m. Deep 11m. Light 6h 35m. REM 1h 57m. Awake 10m. Body battery 100/57. Weight 172.2 lbs. Delta 0.0 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. 

While on the toilet this morning, both of my calves cramped and are too sore to go for my morning run. It seems my hamstrings might be next. I'm feeling tight and crampy all over, especially my lower body.

Tuesday

Resting HR 56. Sleep 9h 15m. Deep 13m. Light 7h 31m. REM 1h 31m. Awake 1m. I don't think I was awake but 4:30, and I went back to sleep. Body battery 100/. Weight 174.9 lbs. Delta 2.7 lbs. BMI
23.2. Body Fat 8.9 %. Body Water 66.5 %. Gained almost 3 pounds in one day. NICE!

I think my calves are recovered enough to get in a ride at the very least.

Shoulder Shaper - Nike Training 21 minutes. WOW! My shoulders were on fire.

Easy with Strides

Relative effort 9. It is amazing that yesterday my calf was sore enough to keep me from running and today it was mostly fine. 3.47 mi. Time 32:09. Avg Pace 9:16 min/mi. Elev Gain 36 ft. Avg HR 138 bpm.

Niggles: none to mention

Wednesday

Resting HR 59. Sleep 8h 48m. Deep 17m. Light 6h 8m. REM 2h 23m. Awake 7m. Body battery 82/28. Weight 173.7 lbs. Delta -1.2 lbs. BMI 23.0. Body Fat 8.6 %. Body Water 66.8 %.

Zwift - Watopia

Relative effort 7. Warm up / recovery ride. 13.29 mi. Time 45:17. Avg Speed 17.6 mph. Elev Gain 400 ft. Avg HR 109 bpm.

Niggles: none

Intervals

Relative effort 21. 0:49.1, 0:50.6, 0:46.9, 0:47.6, 0;46.5, 0:46.5. A little faster today than last week, but I was on the greenway versus the track.

Niggles: none

Thursday

Resting HR 52. Sleep 9h 33m. Deep 1h 23m. Light 5h 59m. REM 2h 11m. Awake 1m. Body battery 86/29. Weight 174.1 lbs. Delta 0.4 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.7 %.

Watopia x 2

Relative effort 3 + 5. Round 1 was a newish loop that would have been better on a gravel bike. It was a bit of a drag so I bailed and picked a flatter route. I'm chasing miles here. 

Niggles: none

Friday Merry Christmas!

Resting HR 58. Sleep 8h 28m. Deep 39m. Light 6h 47m. REM 1h 2m. Awake 5m. Body battery 100/45. Weight - not today.

Saturday

Resting HR 60. Sleep 7h 59m. Deep 2h 2m. Light 3h 44m. REM 2h 13m. Awake 3m. Body battery 100/53. Weight - I'll weigh in tomorrow to see how the week has gone.

FTP Builder - Foundation

Next week I'm starting a 6 week FTP build up program. Let's call it a pre-spring program or pre-pre-century prep. 11.91 mi. Time 48:10. Avg Speed 14.8 mph. Elev Gain 663 ft. Calories 360 C.

Niggles: none

Sunday

Resting HR 61. Sleep 9h 18m. Deep 58m. Light 6h 19m. REM 2h 1m. Awake 2m. Body battery 91/31. Weight 173.2 lbs. Delta -0.9 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %.

Winter Loop

Relative effort 25. There were a few icy spots. 6.40 mi. Time 1:00:03. Avg Pace 9:23 min/mi. Elev Gain 476 ft. Avg HR 142 bpm.

Niggles: right hamstring and left hip flexor

TWELVE 14 - 20

Week of December 14

Weight change from last week: Monday 173.6 - Sunday 173.1, Delta -0.5

Run days/mileage: 3/18.4

Cycling days/mileage: 2/48.5

X-training time: 1:10

Weekly Intentions

1. I intend to not go too fast on intervals or easy days

Weekly Goals

1. Intermittent exercise breaks throughout the day
2. Run 5 days

Things to Do

1. Schedule Tour of New York
2. Sign up for KTC NYD 5k
3. Pick up a HRM battery

Monday

Resting HR 63. Sleep 8h 50m. Deep --. Light 6h 38m. REM 2h 12m. Awake 3m. Body battery 86/36. Weight 171.5 lbs. Delta -1.6 lbs. BMI 22.7. Body Fat 7.9 %. Body Water 67.2 %.

Watopia

Recovery / run warm up ride. Relative effort 5. 9.55 mi. Time 36:13. Avg Speed 15.8 mph. Elev Gain 240 ft. Avg HR 107 bpm.

Niggles: none

Easy with Strides

Relative effort 23. 5.25 mi. Time 47:14. Avg Pace 9:00 min/mi. Elev Gain 233 ft. Avg HR 144 bpm. I really enjoyed this evening run.

Niggles: My right ankle is a bit sore still. Both hamstring got a little tight.

Tuesday

Resting HR 55. Sleep 8h 42m. Deep --. Light 6h 51m. REM 1h 51m. Awake 2m. I was in bed a long time, but I was awake from 4:30. Body battery 84/45. Weight 171.7 lbs. Delta 0.2 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %.

Track Tuesday with the Long Run Crew

Relative effort 30. 200 meter in-n-outs. :46.6 - :51.5. It feels like I need more strength in my legs. This was a fun group run and I will try to fit it into my training plan. 

Niggles: My right ankle is still a bit of an issue and my right hamstring tightened during the ins. 

Wednesday

Resting HR 64. That's high, is it running in the evening, eating late, or alcohol late causing the elevated HR? Sleep 8h 59m. Deep 30m. Light 7h 8m. REM 1h 21m. Awake 7m. I still woke up several times but was able to get back to sleep. Body battery 62/35. Weight 172.3 lbs. Delta 0.6 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Mobility and core 10 minutes

Yorkshire

Relative effort 9. Keeping it easy, but with some nice elevation. 11.50 mi. Time 45:30. Avg Speed 15.2 mph. Elev Gain 1,083 ft. Avg HR 120 bpm.

Niggles: none

Thursday

Resting HR 63. High again. Sleep 7h 49m. Deep 46m. Light 5h 41m. REM 1h 22m. Awake 4m. Body battery 76/35. Weight 174.7 lbs. Delta 2.4 lbs. BMI 23.2. Body Fat 8.8 %. Body Water 66.6 %. 2.4 delta from eating chips and salsa before dinner. 

Intervals

Relative effort 26. 4 x 600 meters on the greenway. 2:34.0, 2:32.0, 2:32.6, 2:28.7. IR 400 meters.

Niggles: I'm excited to post I didn't have any ankle or calf issues. My right hamstring tightened up a bit, but not as bad as Tuesday.

Gym session at Planet Fitness: KB - step ups, deadlifts, and snatch. Dips. Selectorized machine - row. There were several people not wearing masks, even employees. I don't think I'll be going back for a while, if ever.

Friday

Resting HR 60. Sleep 8h 41m. Deep 40m. Light 6h 2m. REM 1h 59m. Awake 1m. Body battery 97/34. Weight 175.2 lbs. Delta 0.6 lbs. BMI 23.2. Body Fat 9.0 %. Body Water 66.4 %.

Tour of New York Stage 1

Relative effort 31. 24.50 mi. Time 1:12:51. Avg Speed 20.2 mph. Elev Gain 1,650 ft. Avg HR 137 bpm. I pushed the sprints. 

Niggles: none

Recovery Run

Relative effort 8. 3.19 mi. Time 30:01. Avg Pace 9:25 min/mi. Elev Gain 144 ft. Avg HR 138 bpm. Not a great run, but I hope it did the job.

Niggles: none

Saturday

Resting HR 60. Sleep 9h 9m. Deep 51m. Light 6h 35m. REM 1h 43m. Awake 2m. Body battery 89/. Weight 172.8 lbs. Delta -2.4 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %.

Hilly Long Run

Relative effort 32. 10.68 mi. Time 1:40:01. Avg Pace 9:22 min/mi. Elev Gain 823 ft. Avg HR 139 bpm. These runs make you stronger.

Niggles: right hamstring

Sunday

I'm feeling some soreness this morning, must be from the Hilly Long Run. Resting HR 50. Sleep 7h 52m. Deep 1h 19m. Light 4h 25m. REM 2h 8m. Awake 3m. Body battery 100/. Weight 172.2 lbs. Delta -0.6 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %.

Tour of New York Stage 3

Relative effort 29. This was a 6 lap event; after a couple laps I eased up a bit, just not feeling it. I pushed pretty hard on the last lap.

Niggles: none

TWELVE 7 - 13

Final Week of 5k Training

Unfortunately, I turned my ankle during the Dirty South race and it is sore. I plan to take a couple recovery days.

Monday 7

Resting HR 52. Sleep 8h 44m. Deep 27m. Light 6h 53m. REM 1h 24m. Awake 1m. Body battery 100/49. Weight 173.6 lbs. Delta -0.9 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %.

I woke early and felt like I've been in a wreck. My ankle and back were both screaming at me, so I decided to take a PTO. I was in bed from 1:00 to 4:00.

Tuesday 8

Resting HR 54. Sleep 7h 54m. Deep 13m. Light 5h 58m. REM 1h 43m. Awake 9m. Body battery 98/44. I woke up really early but overall it was a good night's sleep. Weight 174.0 lbs. Delta 0.4 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %.

Gym session at Planet Fitness: Smith machine - squats and bench. Selectorized machine - back extension and row. Dumbbell - shoulder combo. KB - calf. Core and mobility.

2020 for the win! Today I had a tooth break.

I had a chiropractor appointment today and he said I had a lot of tightness in my my lumbar musculature, I don't remember which side.

Wednesday 9

Resting HR 54. Sleep 8h 27m. Deep 17m. Light 6h 26m. REM 1h 44m. Awake 5m. Body battery 80/17. Weight 173.6 lbs. Delta -0.4 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %.

Intervals

Relative effort 19. 10 x 1 minute (6:51, 6:46, 6:52, 6:53, 6:41, 6:29, 6:31, 6:38)

Niggles: My right calf tightened up early in my cool down. My ankle seemed to be ok.

Thursday 10

My right calf got more sore as yesterday evening progressed and upon waking today my right ankle is sore. The ankle soreness doesn't linger but is concerning. With this, I decided to cancel my goal race, the Pigeon Forge 5k.

This morning I had an appointment with the dentist for a cleaning and to have him access my broken tooth. While sitting in the dentist office parking lot, I get a text from Kristen telling me she had been exposed to COVID 19 on Tuesday and since we were together on the Wednesday I cancelled my appointment.

Resting HR 53. Sleep 8h 27m. Deep 11m. Light 6h 13m. REM 2h 3m. Awake 2m. Body battery 41/17. Weight 173.3 lbs. Delta -0.4 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %.

Strength session at home: goblet squat, deadlift, plank, mobility, ankle inversion & eversion, lateral raise, chest press, row, and snatch.

Zwift London

Relative effort 15. 20.33 mi. Time 1:00:09. Avg Speed 20.3 mph. Elev Gain 482 ft. Avg HR 125 bpm.

Niggles: none

Friday 11

Resting HR 61. Sleep, I woke early, around 11:30 and had a bad taste in my mouth like I had thrown up.  9h 28m. Deep 34m. Light 7h 59m. REM 55m. Awake 5m. Body battery 56/19. Weight 175.3 lbs. Delta 2.0 lbs. BMI 23.2. Body Fat 9.0 %. Body Water 66.4 %.

Easy Lunch Run

Relative effort 14. 5.01 mi. Time 46:07. Avg Pace 9:13 min/mi. Elev Gain 108 ft. Avg HR 141 bpm. 

Niggles: left heel and right calf. My GCT Balance was the worse I've ever seen at L53 R47. It is no wonder I am constantly having lower extremity issues.

Saturday 12

Resting HR 59. Sleep 8h 40m. Deep 15m. Light 5h 24m. REM 3h 1m. Awake 2m. Body battery 79/27. Weight 174.6 lbs. Delta -0.7 lbs. BMI 23.1. Body Fat 8.8 %. Body Water 66.6 %.

Long Run

Relative effort 36. 10.01 mi. Time 1:33:31. Avg Pace 9:21 min/mi. Elev Gain 472 ft. Avg HR 142 bpm. 

Niggles: My left calf was fine, no issues. My right hamstring and left glute both were sore.

Sunday 13

Resting HR 61. Sleep 9h 30m. Deep --. Light 7h 9m. REM 2h 21m. Awake 7m. Body battery 79/30. Weight 173.1 lbs. Delta -1.4 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %.

South Knox

Relative effort 38. 28.14 mi. Time 1:55:53. Avg Speed 14.6 mph. Elev Gain 1,982 ft. Avg HR 131 bpm. This was a fun, hilly ride on some new to me roads.

Niggles: I had a couple of calf bings but nothing significant.

TWELVE 1 - 6

Week 9 of 5k Training

Last week was 26 miles running and 48 miles riding. The run miles included the KTC Turkey Trot, which was a 19 second improvement over Secret City. My lower back tightened up on Friday during a ride and I struggled with it all weekend. Things I need to work on this week are mobility and strength.

Tuesday 1

Resting HR 52. Sleep 9h 33m. Deep 37m. Light 6h 12m. REM 2h 44m. Awake 1m. Body battery 90/41. Weight 175.0 lbs. Delta 1.0 lbs. BMI 23.2. Body Fat 8.9 %. Body Water 66.5 %.

Zwift Richmond

Warm up for lunch run. 9.88 mi. Time 30:09. Avg Speed 19.7 mph. Elev Gain 348 ft. Calories 272 C.

Easy Run

Relative effort 20. 5.08 mi. Time 45:01. Avg Pace 8:52 min/mi. Elev Gain 184 ft. Avg HR 143 bpm.

Niggles: none

Wednesday 2

Resting HR 56. Sleep 8h 44m. Deep 57m. Light 6h 37m. REM 1h 10m. Awake 4m. Body battery 96/. Weight 174.1 lbs. Delta -1.0 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %.

Gym session at Planet Fitness: Selectorized machines - back extension, pull down, knee extension, leg curl, shoulder press, and abdominal. Dumbbell - deadlift and single arm chest press. Core - superman, 4-way plank, and hollow hold.

WNR

Relative effort 35. I may have pushed a little too hard tonight. 5.26 mi. Time 47:32. Avg Pace 9:02 min/mi. Elev Gain 381 ft. Avg HR 148 bpm.

Niggles: No niggles, but I did turn my right ankle slightly

Thursday 3

Resting HR 53. Sleep 8h 20m. Deep 11m. Light 5h 54m. REM 2h 15m. Awake 1m. Body battery 83/55. Weight 172.5 lbs. Delta -1.6 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.

Some recovery work but recovery mostly. 

Friday 4

Resting HR 53. Sleep 8h 41m. Deep 23m. Light 5h 52m. REM 2h 26m. Awake 8m. Body battery 95/. I didn't weigh in today.

Gym session at Planet Fitness: Selectorized machines - back extension, chest press, and leg press. Dumbbell - shoulder combo. Pulley - single-arm row. Core - superman, 4-way plank, and hollow hold. Mobility - hips and lumbar spine.

Intervals

Relative effort 30. Average pace for the reps 7:12, 7:06, 6:38, 6:53, 6:54, 6:53, 6:44, 6:50, 7:00, 6:49, 6:56, 6:54. 

Niggles: My left calf pinged a bit in the beginning of the cool down. Walked it out.

Saturday 5

Resting HR 58. Sleep 7h 31m. Deep 1h 5m. Light 5h 21m. REM 1h 5m. Awake 7m. Body battery 77/29. Weight 173.4 lbs. Delta 0.9 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %.

Long Run Supporting Rita and Erin Marathon

Relative effort 27. 10.26 mi. Time 1:43:48. Avg Pace 10:07 min/mi. Elev Gain 479 ft. Avg HR 136 bpm.

Niggles: Everything held up very well

Sunday 6

Resting HR 57. Sleep 8h 50m. Deep 23m. Light 6h 39m. REM 1h 48m. Awake 7m. Body battery 97/40. Weight 174.5 lbs. Delta 1.2 lbs. BMI 23.1. Body Fat 8.8 %. Body Water 66.6 %. 

Dirty South Short Loop

It has been a minute since I have run a trail race and it was exactly as I remember. The vibe is laid back and people still run past you going up hills only to fade on the downs and flats. 

Niggles: I turned my right ankle around the 4.5 mile mark. It was frustrating, but I don't think anything is broken. I was able to finish the race.