1,300.6
Boston Marathon 125
7 time All American
3 All Time PRs
6 Age Group First Place Finishes
3,500.3
Debut of the Cinelli Superstar
Looking Glass Tour - 104 Miles and 8,700 Elevation
Tour de Possum - Coveted Possum Patch
Days Active - 323
Time - 469 Hours
Distance - 4,808
Elevation - 215,184
Run days/mileage: 4/28.7Cycling days/mileage: 3/66X-training time: 1:41Training time: 9:48Resting HR: 56Average weight: 175.6Sleep score: 72Stress level: 31
Resting HR 56. Sleep score 82 Good. Body battery 84/19. Weight 176.5 lbs.
Pre-Run Mobility and Core - 8:30
Relative effort 18. 5.33 mi. Time 50:02. Avg Pace 9:24 min/mi. Total Ascent 372 ft. Avg HR 140 bpm.
Niggles: Left hip continues to be an issue.
Gym Session - 31:24
Resting HR 60. Sleep score 63 Fair. Body battery 53/20. Weight 177.7 lbs. It is time once again to get this under control.
NTC 10-min yoga: lower-body restorative sequence - 15:19
Relative effort 17. 12 x 1 minute with 1 minute IR.
Niggles: Same as yesterday, left hip.
Resting HR 56. Sleep score 79 Fair. Body battery 87/34. Weight 175.0 lbs.
Relative effort 6. 13.11 mi. Time 45:14. Avg Speed 17.4 mph. Total Ascent 312 ft. Avg HR 99 bpm.
Niggles: None
Gym Session - 30:33
Resting HR 52. Sleep score 84 Good. Body battery 99/19. Weight 174.8 lbs.
NTC 10-min yoga: runner’s restorative sequence (with some core) - 14:02
Relative effort 31. 12.40 mi. Time 2:00:02. Avg Pace 9:41 min/mi. Total Ascent 415 ft. Avg HR 136 bpm.
Niggles: I managed much better with the slower pace.
Resting HR 56. Sleep score 71 Fair. Body battery 73/25. Weight 174.5 lbs.
Relative effort 9. 19.65 mi. Time 1:00:24. Avg Speed 19.5 mph. Total Ascent 282 ft. Avg HR 105 bpm.
Niggles: None
New Year's Eve spent downtown enjoying some food and drink. Too much drink has left me feeling a little rough.
Resting HR 61. Sleep score 40 Poor. Body battery 49/5. Weight 174.9 lbs.
Relative effort 49. 23:59. AG second (or first if Brent won Senior Grand Master). This was a tough one, considering poor sleep and too much bourbon, but it left me feeling better about Charleston.
Niggles: None
Resting HR 53. Sleep score 86 Good. Body battery 90/13. Weight 175.5 lbs.
Relative effort 21. 33.20 mi. Time 1:41:55. Avg Speed 19.5 mph. Total Ascent 1,302 ft. Avg HR 119 bpm.
Niggles: I had a thing with my left sit bone.
Run days/mileage: 4/29.7Cycling days/mileage: 1/16.95X-training time: 1:28Training time: 7:00Restring HR: 56Average weight: 173.6Sleep score: 74Stress level: 32
Resting HR 51. Sleep score 86 Good. Body battery 100/29. Weight 176.7 lbs.
NTC 10-min yoga: lower-body restorative sequence (with some core) - 16:17
Relative effort 11. 5.01 mi. Time 46:18. Avg Pace 9:14 min/mi. Total Ascent 98 ft. Avg HR 136 bpm.
Niggles: None, first time I have ran without hip issues in a couple weeks.
Resting HR 56. Sleep score 66 Fair. Body battery 74/20. Weight 175.7 lbs.
Relative effort 13. 5.37 mi. Time 50:02. Avg Pace 9:19 min/mi. Total Ascent 201 ft. Avg HR 136 bpm.
Niggles: This was my second run with no hip issues.
Resting HR 56. Sleep score 80 Good. Body battery 84/10. Weight 172.5 lbs.
NTC 5-minute yoga: morning stretch (with some core) - 12 minutes
Relative effort 36. 4 x 6 minutes. 8:14 - 7:42 pace.
Niggles: None
Resting HR 58. Sleep score 62 Fair. Body battery 50/18. Weight 171.3 lbs.
Relative effort 10. 16.95 mi. Time 1:00:14. Avg Speed 16.9 mph. Total Ascent 889 ft. Avg HR 112 bpm.
Niggles: I was a little hungover.
Resting HR 49. Sleep score 81 Good. Body battery 98/6. Weight 171.4 lbs.
NTC 10-min yoga: runner’s restorative sequence (with some core) - 17:32
Relative effort 73. I ran the last 13.31 miles of Justin's 20-miler. Time 2:02:01. Avg Pace 9:10 min/mi. Total Ascent 583 ft. Avg HR 146 bpm.
Niggles: My hips were an issue late in the run. I thought my left was better.
Resting HR 57. Sleep score 73 Fair. Body battery 62/12.
Spent the day eating and enjoying family.
Resting HR 60. Sleep score 75 Fair. Body battery 61/16. Weight 174.1 lbs.
Travel to Virginia to visit family.
Run days/mileage: 5/32.5Cycling days/mileage: 3/39.3X-training time: 1:27:41Training time: 8:48Restring HR: 52Average weight: 173.5Sleep score: 82Stress level: 24
Resting HR 51. Sleep score 85 Good. Body battery 98/32. Weight 173.3 lbs.
NTC Multi-Directional Strength - 15:53
NTC 5-Minute Yoga: Morning Stretch - 8:07
Relative effort 8. 14.79 mi. Time 45:07. Avg Speed 19.7 mph. Total Ascent 436 ft. Avg HR 116 bpm.
Niggles: None
NTC 10-Min Yoga: Runner’s Restorative Sequence - 11:03
Resting HR 52. Sleep score 81 Good. Body battery 97/32. Weight 172.6 lbs.
I have been dealing with this upper back, chest pain since Sunday, or I may have first noticed it during Thursday's gym session. It seems to be getting worse and I am fed up with it.
Relative effort 18. Rounded up to 7 miles. 7.01 mi. Time 1:05:05. Avg Pace 9:17 min/mi. Total Ascent 114 ft. Avg HR 139 bpm.
Niggles: My left hip started acting up after the first 3 miles so I had to reel in the pace from 9:06s to 9:20s. I need to get a handle on this. I didn't have any issue with the upper back/chest thing during the run.
NTC 10-Min Yoga: Runner’s Restorative Sequence - 10:35
Resting HR 53. Sleep score 95 Excellent. Body battery 100/39. Weight 172.1 lbs.
Relative effort 12. 12.52 mi. Time 40:07. Avg Speed 18.7 mph. Total Ascent 512 ft. Avg HR 130 bpm.
Niggles: None
NTC Multi-Directional Strength - 15:17
NTC 10-Min Yoga: Lower-Body Restorative Sequence - 11:22
Resting HR 55. Sleep score 60 Fair. Body battery 64/30. Weight 173.7 lbs.
NTC 5-minute yoga: morning stretch - 7 minutes
Relative effort 12. 5.24 mi. Time 50:02. Avg Pace 9:33 min/mi. Total Ascent 93 ft. Avg HR 132 bpm.
Niggles: I was not feeling it this morning, maybe it was the beers. My hip might be improving slightly.
Resting HR 53. Sleep score 88 Good. Body battery 100/26. Weight 173.0 lbs.
Yoga and Core - 8 minutes
Relative effort 10. 4.29 mi. Time 40:02. Avg Pace 9:20 min/mi. Total Ascent 45 ft. Avg HR 138 bpm.
Niggles: Minor hip discomfort.
Resting HR 54. Sleep score 87 Good. Body battery 90/25. Weight 175.8 lbs.
Relative effort 34. 12.30 mi. Time 2:00:04. Avg Pace 9:46 min/mi. Total Ascent 502 ft. Avg HR 138 bpm.
Niggles: I could not go too fast but I made it 2 hours.
Resting HR 51. Sleep score 81 Good. Body battery 99/32. Weight 174.0 lbs.
Relative effort 7. 12.00 mi. Time 43:16. Avg Speed 16.6 mph. Total Ascent 512 ft. Avg HR 111 bpm.
Niggles: My mystery pain has moved to my mid back and was acting up during the ride..
Relative effort 11. Fun run with the Wednesday Fun Runners.
Niggles: I felt better than expected, only one hip ouch.
Run days/mileage: 5/32.6Cycling days/mileage: 4/60.2X-training time: 1:05Training time: 9:34Resting HR: 52Average weight: 172.6Sleep score: 77Stress level: 28
Resting HR 53. Sleep score 83 Good. Body battery 100/31. Weight 173.8 lbs.
Relative effort 22. 2 x 90s @ 7:20 pace, 4 x 60s @ 7:08 pace, 4 x 30s , 4 x 15.
Niggles: My left hip flared up on the second set of 30s.
Relative effort 11. 15.75 mi. Time 49:38. Avg Speed 19.0 mph. Total Ascent 479 ft. Avg HR 123 bpm.
Niggles: None
Resting HR 56. Sleep score 80 Good. Body battery 69/35. Weight 172.6 lbs.
Relative effort 11. 4.18 mi. Time 40:05. Avg Pace 9:35 min/mi. Total Ascent 83 ft. Avg HR 138 bpm.
Niggles: My left hip was ~70% following yesterday's flare-up. My left side lower back is tight and sore and may be the cause of, or a result of some of my issue. I think I need to focus more on mobility.
Home Gym Session - 30 minutes
Resting HR 51. Sleep score 81 Good. Body battery 99/21. Weight 172.2 lbs.
Relative effort 21. 6.05 mi. Time 57:03. Avg Pace 9:26 min/mi. Total Ascent 199 ft. Avg HR 142 bpm.
Niggles: My left side lower back almost made me decide not to run, but I'm glad I did. It was rough for the first mile or two but eventually loosened up enough to run comfortably.
Relative effort 7. 10.03 mi. Time 35:37. Avg Speed 16.9 mph. Total Ascent 558 ft. Avg HR 120 bpm.
Niggles: None
Resting HR 54. Sleep score 72 Fair. Body battery 80/33. Weight 171.3 lbs.
Gym Session - 35 minutes
Relative effort 18. I probably pushed a little too hard at the end of this one.
Niggles: None
Resting HR 50. Sleep score 76 Fair. Body battery 97/29. Weight 171.4 lbs.
Relative effort 12. 4.35 mi. Time 40:04. Avg Pace 9:13 min/mi. Total Ascent 54 ft. Avg HR 138 bpm.
Niggles: All is good. My left calf was sore when I got out of the truck.
Resting HR 49. Sleep score 80 Good. Body battery 94/19. Weight 172.7 lbs.
Relative effort 22. 20.74 mi. Time 1:09:48. Avg Speed 17.8 mph. Total Ascent 2,255 ft. Avg HR 130 bpm.
Niggles: None
Resting HR 52. Sleep score 66 Fair. Body battery 75/. Weight 174.1 lbs.
Relative effort . 12.64 mi. Time 2:00:02. Avg Pace 9:30 min/mi. Total Ascent 459 ft. Avg HR 139 bpm.
Niggles: Both hip flexors were acting up near the end.
Run days/mileage: 4/19.1Cycling days/mileage: 4/75.1X-training time: 1:21Training time: 8:27Resting HR: 54Average weight: 174.5Sleep score: 80Stress level: 28
Resting HR 53. Sleep score 83 Good. Body battery 96/22. Weight 174.7 lbs.
Morning Mobility - 10 minutes
I attempted a run and only made it through the WU.
Afternoon Core - 10 minutes
Relative effort 25. 20.65 mi. Time 1:00:07. Avg Speed 20.6 mph. Total Ascent 338 ft. Avg HR 136 bpm.
Niggles: None
Resting HR 58. Sleep score 65 Fair. Body battery 57/14. Weight 174.3 lbs.
Relative effort 6. Testing the hip and it graded out at a 5/10 for function. 2.10 mi Time 21:01. Avg Pace. 9:59 min/mi. Total Ascent 55 ft. Avg HR 137 bpm.
Niggles: My left hip has improved but is not quite there yet.
Relative effort 17. 20.47 mi. Time 1:00:42. Avg Speed 20.2 mph. Total Ascent 512 ft. Avg HR 132 bpm.
Niggles: None
Home Gym Session - 22 minutes
Resting HR 55. Sleep score 78 Fair. Body battery 70/23. Weight 174.3 lbs.
Relative effort 5. 2.28 mi. Time 22:04. Avg Pace 9:41 min/mi. Total Ascent 54 ft. Avg HR 133 bpm.
Niggles: Slowly improving from hip strain
Relative effort 11. 18.10 mi. Time 1:00:05. Avg Speed 18.1 mph. Total Ascent 148 ft. Avg HR 117 bpm.
Niggles: None
Resting HR 59. Sleep score 82 Good. Body battery 74/29. Weight 175.0 lbs.
Gym Session - Hip abd/add, Glute press, Back extension. Pull ups 15. Smith: deadlift, squat, bench. Tricep press. Calf, abs.
Resting HR 54. Sleep score 88 Good. Body battery 97/22. Weight 173.3 lbs.
Relative effort 11. It was great to have a mostly painfree run and the weather was perfect. 4.73 mi. Time 45:02. Avg Pace 9:31 min/mi. Total Ascent 94 ft. Avg HR 133 bpm.
Niggles: My left hip is improving nicely. My right hamstring was grumbling at me after working around the house.
Resting HR 54. Sleep score 86 Good. Body battery 90/26. Weight 174.6 lbs.
Relative effort 23. 10.01 mi. Time 1:34:38. Avg Pace 9:27 min/mi. Total Ascent 369 ft. Avg HR 132 bpm. My goal for next week is a 2 hour run.
Niggles: My right hamstring was not an issue. My right calf niggled at me a time or two. My left hip is still improving.
Resting HR 45. Sleep score 76 Fair. Body battery 90/30. Weight 175.2 lbs.
I was a weirdo last night and could not get to sleep.
Relative effort 11. I did 1 KOM and 2 sprints with a little extra effort. 15.92 mi. Time 1:00:15. Avg Speed 15.9 mph. Total Ascent 768 ft. Avg HR 115 bpm.
Niggles: None
Run days/mileage: 5/33.6Cycling days/mileage: 0X-training time: 52:42Training time: 5:48Resting HR: 55Average weight: 174.5Sleep score: 80Stress level: 28
Resting HR 52. Sleep score 90 Excellent. Body battery 100/37. Weight 175.0 lbs.
Relative effort 11. 15.77 mi. Time 1:00:35. Avg Speed 15.6 mph. Total Ascent 906 ft. Avg HR 114 bpm.
Niggles: None
Resting HR 54. Sleep score 77 Fair. Body battery 84/29. Weight 176.2 lbs.
Gym Session - 30 minutes
Relative effort 12. 12.46 mi. Time 1:06:21. Avg Speed 11.3 mph. Total Ascent 646 ft. Avg HR 120 bpm.
Niggles: None
Resting HR 53. Sleep score 87 Good. Body battery 85/14. Weight 173.2 lbs.
Relative effort 19. 6.01 mi. Time 55:18. Avg Pace 9:12 min/mi. Total Ascent 139 ft. Avg HR 142 bpm.
Niggles: My left calf was tight, but some stetching early worked that out.
Resting HR 59. Sleep score 77 Fair. Body battery 55/12. Weight 173.2 lbs.
Relative effort 32. 22:54 Could I have gone harder? Maybe, but I think this was my best today. I did race a bit at the end, sprinted by Jeff Colfer. I finished first in my age group, but Brent got Senior Grand Master.
Niggles: I felt good enough.
Resting HR 56. Sleep score 77 Fair. Body battery 72/32. Weight 173.8 lbs.
Post race recovery and over eating.
Resting HR 52. Sleep score 69 Fair. Body battery 67/20. Weight 178.5 lbs.
Morning Mobility - 10 minutes.
Relative effort 4. 1.80 mi. Time 17:20. Avg Pace 9:39 min/mi. Total Ascent 40 ft. Avg HR 138 bpm.
Niggles: For some reason unknown to me, my left hip started hurting about 2 milles in and I had to drop out and walk back.
Relative effort 16. 14.68 mi. Time 1:03:23. Avg Speed 13.9 mph. Total Ascent 1,486 ft. Avg HR 127 bpm.
Niggles: I felt the hip a little bit but not enough to be a concern.
Resting HR 53. Sleep score 83 Good. Body battery 87/. Weight 175.5 lbs.
Gym Session - 30 minutes
Run days/mileage: 5/32.8Cycling days/mileage: 1/17.0X-training time: 0:31Training time: 6:47Restring HR: 56Average weight: 174.8 lbsSleep score: 76Stress level: 30
Resting HR 58. Sleep score 81 Good. Body battery 90/22. Weight 173.8 lbs.
Relative effort 32. 2 mile tempo 7:39.1 and 7:34.9. 4 x 90 second hill repeats around 300 meters.
Niggles: None
Home Strength and Flexibility (push ups, pigeon stretch, abs, hip flexor strech, prone alternate arm/leg, and toe/quad stretch) - 10 minutes
TO DO - The Jamie Fox workout: 20 Pull Ups. 25 Dips. 50 Push Ups. 100 Sit ups. 20-30 Back Extensions.
Resting HR 58. Sleep score 82 Good. Body battery 81/34. Weight 175.1 lbs. I think yesterday's food choices were good. I'm not sure why my weight was up 1.4 lbs.
Gym Session - 32 minutes: Knee extension. Leg press. Dips 25. Pull ups 20. Leg curl. Back extension 24. Step ups/single leg squat. Shoulder combo.
Resting HR 57. Sleep score 78 Fair. Body battery 87/21. Weight 174.4 lbs.
Relative effort 58. 40 minutes in zone 3 at 8:10 pace.
Niggles: Some right hip issues.
Resting HR 57. Sleep score 85 Good. Body battery 76/32. Weight 174.0 lbs.
Relative effort 15. 4.91 mi. Time 45:02. Avg Pace 9:10 min/mi. Total Ascent 177 ft. Avg HR 141 bpm.
Niggles: None, but I was startled by the biggest beaver I've ever seen. Maybe the only beaver I've seen.
Resting HR 54. Sleep score 82 Good. Body battery 77/36. Weight 173.5 lbs.
I got a migraine today that started around 11:30. I think that, like the others it was due to not fueling appropriately. I took a Nurtec and laid on the couch for an hour and a half then was able to finish my day.
Resting HR 56. Sleep score 74 Fair. Body battery 86/5. Weight 174.3 lbs.
Relative effort 158. 1:50.45. AG 2nd place behind Brent. The original plan was to pace John Byrd through the first 8 miles at 8:40. We managed that for 6 miles then John decided to pick up the pace. We let him go for a couple miles before working to catch up on the Turnpike just before turning on Fairbanks. From there we pushed the pace down to 7:40 for mile 13.
This may have been a little harder effort than I needed or expected but it was fun. I hope running a 1:50 now is a sign of good things to come in the spring.
Niggles: Nothing that was an issue post race.
Hella stiff and sore this morning, especially my lower back.
Resting HR 52. Sleep score 77 Fair. Body battery 64/5. Weight 176.2 lbs. Maybe I should get a handle on this. What ever I have been doing is missing conviction.
Resting HR 61. Sleep score 71 Fair. Body battery 71/18. Weight 173.5 lbs.
Relative effort 38. 2 x (3 x 2 minutes, 3 x 1 minute)
Niggles: My right quad/leg was an issue.
Rest/Recovery - 2 hours
Resting HR 51. Sleep score 79 Fair. Body battery 70/18. Weight 173.0 lbs.
Relative effort 9. 4.00 mi. Time 39:21. Avg Pace 9:50 min/mi. Total Ascent 60 ft. Avg HR 134 bpm.
Niggles: None
Rest/Recovery - 1 hour
It is amazing how quickly I lose the #StayHard mindset.
Resting HR 51. Sleep score 78 Fair. Body battery 72/23. Weight 176.4 lbs.
Relative effort 24. 6.00 mi. Time 56:25. Avg Pace 9:24 min/mi. Total Ascent 175 ft. Avg HR 143 bpm.
Niggles: None
Rest/Recovery - 30 minutes
Resting HR 60. Sleep score 77 Fair. Body battery 75/18. Weight 174.7 lbs.
Relative effort 17. 40 minutes with a few faster bits. 560m at HM goal pace. Finished with 5 x 150m strides at 6:28 - 7:06 pace.
Niggles: None
Resting HR 58. Sleep score 80 Good. Body battery 80/32. Weight 174.2 lbs.
Gym Sesion - 31 minutes
Rest/Recovery - 1 hour
Resting HR 57. Sleep score 75 Fair. Body battery 90/12. Weight 175.8 lbs.
Relative effort 30. 10.01 mi. Time 1:34:00. Avg Pace 9:24 min/mi. Total Ascent 557 ft. Avg HR 137 bpm.
Niggles: None, I felt pretty good today.
Rest/Recovery - Some post-run/lunch couch nap.
Resting HR 60. Sleep score 75 Fair. Body battery 66/18. Weight 176.1 lbs.
I signed up for the Secret City HM. Time to start goal setting.
Relative effort 13. 17.03 mi. Time 1:08:30. Avg Speed 14.9 mph. Total Ascent 917 ft. Avg HR 118 bpm.
Niggles: None
Rest/Recovery -
Resting HR 56. Sleep score 74 Fair. Body battery 100/17. Weight 173.1 lbs.
Relative effort 37 (I don't know how correct this is, I forgot my HRM). 1.5 easy. 5 x 100m strides. 1 mile ~HM pace (7:37). 9 x hill repeats. 1 easy.
Niggles: None
Relative effort 7. 9.03 mi. Time 32:10. Avg Speed 16.8 mph. Total Ascent 446 ft. Avg HR 126 bpm.
Niggles: None
Home Gym Session - 15 minutes
Resting HR 49. Sleep score 82 Good. Body battery 67/22. Weight 171.8 lbs.
Entered the Chicago Marathon lottery.
Relative effort 13. 17.46 mi. Time 1:00:07. Avg Speed 17.4 mph. Total Ascent 440 ft. Avg Power 123 W.
Niggles: None
Resting HR 63. Sleep score 46 Poor. Body battery 65/14. Weight 171.7 lbs.
Relative effort 44. 5.26 mi. Time 49:16. Avg Pace 9:22 min/mi. Total Ascent 379 ft. Avg HR 151 bpm.
Niggles: None
Resting HR 60. Sleep score 46 Poor. Body battery 48/16. Weight 173.2 lbs.
Relative effort 16. 5.01 mi. Time 45:38. Avg Pace 9:07 min/mi. Total Ascent 150 ft. Avg HR 140 bpm. A little faster for the final mile.
Niggles: My left hamstring was a little achy. I felt good overall.
Resting HR 54. Sleep score 73 Fair. Body battery 65/24. Weight 172.7 lbs.
Gym Session - 30 minutes
I was off to ride the trainer and my legs felt tired, decided rest would be more useful.
Resting HR 60. Sleep score 79 Fair. Body battery 87/11. I didn't sleep well because I ate too much dinner.
Relative effort 46. 10.29 mi. Time 1:36:44. Avg Pace 9:24 min/mi. Total Ascent 650 ft. Avg HR 144 bpm.
Niggles: None
Resting HR 56. Sleep score 79 Fair. Body battery 69/. Weight 174.3 lbs.
Relative effort 29. 15.36 mi. Time 1:01:08. Avg Speed 15.1 mph. Total Ascent 1,241 ft. Avg HR 138 bpm.
Niggles: None
Resting HR 57. Sleep score 72 Fair. Body battery 65/22. Weight 173.6 lbs.
Relative effort 11. 4 x 100m strides. 4 x 100m and 1 x 90 seconds hills
Niggles: None
Resting HR 59. Sleep score 76 Fair. Body battery 83/13. Weight 172.2 lbs.
Relative effort 16. 15.73 mi. Time 1:03:38. Avg Speed 14.8 mph. Total Ascent 1,516 ft. Avg HR 128 bpm.
Niggles: None
Relative effort 9. 4.00 mi. Distance 38:25. Time 9:36 min/mi. Avg Pace 60 ft. Total Ascent 454 C Calories.
Niggles: Sore left hamstring and right upper calf
Resting HR 51. Sleep score 78 Fair. Body battery 77/17. Weight 172.1 lbs.
Relative effort 14. 11.42 mi. Time 38:28. Avg Speed 17.8 mph. Total Ascent 682 ft. Avg HR 127 bpm.
Niggles: None
Home Strength Session - 18 minutes
Resting HR 57. Sleep score 79 Fair. Body battery 80/26. Weight 171.2 lbs.
Relative effort 30. A little faster plus 4 x 100m strides. 5.06 mi. Time 45:34. Avg Pace 9:00 min/mi. Total Ascent 144 ft. Avg HR 145 bpm.
Niggles: None
Resting HR 61. Sleep score 77 Fair. Body battery 75/34. Weight 172.3 lbs.
Relative effort 12. 17.24 mi. Time 1:00:05. Avg Speed 17.2 mph. Total Ascent 479 ft. Avg HR 121 bpm.
Niggles: None
Resting HR 60. Sleep score 74 Fair. Body battery 83/18. Weight 172.1 lbs.
Relative effort 44. 7.46 mi. Time 1:11:40. Avg Pace 9:37 min/mi. Total Ascent 470 ft. Avg HR 146 bpm.
Niggles: None
Easing back into the grind day 16. This was my longest run since Boston.
Resting HR 58. Sleep score 81 Good. Body battery 69/18. Weight 172.1 lbs.
Why do we call it a GRIND? Training is anything but a grind, it's fun. I get into long/longer consecutive training day streaks because I love doing things. I don't think I forget the importance of rest days, it's just that my rest days usually have some activity. No harm in that.
Resting HR 59. Sleep score 74 Fair. Body battery 71/25.
Pre-Run Core - 10 minutes
Relative effort 5. 2.17 mi. Time 20:02. Avg Pace 9:15 min/mi. Total Ascent 64 ft. Avg HR 138 bpm.
Niggles: Quads are still a littke sore.
Resting HR 60. Sleep score 64 Fair. Body battery 67/6.
Relative effort 13. 17.37 mi. Time 1:00:21. Avg Speed 17.3 mph. Total Ascent 961 ft. Avg HR 122 bpm.
Niggles: none
Resting HR 59. Sleep score 70 Fair. Body battery 52/12.
Relative effort 8. 3.18 mi. Time 30:03. Avg Pace 9:27 min/mi. Total Ascent 50 ft. Avg HR 138 bpm.
Niggles: My left quad is still in recovery mode.
All data was bad due to not wearing my watch to bed.
Home Gym Session - 31 minutes
Resting HR 56. Sleep score 74 Fair. Body battery 97/20.
Relative effort 20. 18.79 mi. Time 1:23:05. Avg Speed 13.6 mph. Total Ascent 1,562 ft. Avg HR 122 bpm.
Niggles: None
Resting HR 58. Sleep score 63 Fair. Body battery 59/16.
Relative effort 19. 6.02 mi. Time 57:20. Avg Pace 9:32 min/mi. Total Ascent 460 ft. Avg HR 139 bpm
Niggles: My right hip was a little irritated with the longer run.
Resting HR 54. Sleep score 87 Good. Body battery 100/.
Relative effort 49. 43.87 mi. Time 2:45:53. Avg Speed 15.9 mph. Total Ascent 1,847 ft. Avg HR 130 bpm.
Niggles: None
Resting HR 56. Sleep score 85 Good. Body battery 78/5.
The best weekend ever. I never thought I would be able to get to the start line, let alone finish. This wasn’t my fastest marathon but it was my best effort.
My left quad started going away at mile 12 and the wheels fell off at mile 17. I’ve never been this sore in my life.
The first few miles were filled with doubt, I was constantly thinking that my right calf would give out. After 6 or 7 miles I briefly entertained the idea of going sub 4:00.
Relative effort 247. 4:22:59.
Niggles: everything hurt.
Resting HR 67. Sleep score 17 Poor. Body battery 26/5.
I limped around the Freedom Trail. Of all the crazy things I’ve done in my life, nothing has ever made me as sore as the Boston marathon did. I don’t recommend the 4 week taper.
Resting HR 64. Sleep score 64 Fair. Body battery 45/6.
Travel home from Boston
Resting HR 61. Sleep score 69 Fair. Body battery 59/11. Weight 173.3 lbs.
Niggles: I am able to walk up and down the stairs.
Resting HR 61. Sleep score 69 Fair. Body battery 68/13. Weight 173.1 lbs.
Gym Session - 30 minutes
Resting HR 57. Sleep score 83 Good. Body battery 84/14. Weight 171.4 lbs.
Relative effort 35. 23.10 mi. Time 1:20:46. Avg Speed 17.2 mph. Total Ascent 742 ft. Avg HR 136 bpm.
Niggles: My hamstrings felt it.
Resting HR 59. Sleep score 66 Fair. Body battery 48/13. Weight 172.8 lbs.
Relative effort 12. 1:36:10. Calories 448 C. Time 1:36:10. Avg HR 100 bpm.
Niggles: Nope
Relative effort 8. 8.76 mi. Time 54:02. Avg Speed 9.7 mph. Total Ascent 315 ft. Avg HR 108 bpm.
Niggles: Nope
Resting HR 54. Sleep score 77 Fair. Body battery 93/35. Weight 173.9 lbs.
Home Strength - 10 minutes
Relative effort 33. 4.44 mi. Time 40:01. Avg Pace 9:01 min/mi. Total Ascent 81 ft. Avg HR 149 bpm.
Niggles: None
I fueled my body with a hot dog. Kilwin chocolate and ice cream. 1 rum drink.
Resting HR 46. Sleep score 70 Fair. Body battery 77/42. Weight 171.7 lbs.
I was pretty sore following yesterday's strength and my right hamstring was a bit niggly. So, I decided to take a full rest day.
I fueled my body with a hamberger. Kilwin chocolate and ice cream. 1 beer and 2 rum drinks.
Resting HR 52. Sleep score 68 Fair. Body battery 83/5. Weight 171.1 lbs.
Relative effort 38. 5.64 mi. Time 52:09. Avg Pace 9:15 min/mi. Total Ascent 142 ft. Avg HR 147 bpm.
Niggles: none
Relative effort 95. 20.53 mi. Time 59:16. Avg Speed 20.8 mph. Total Ascent 509 ft. Avg HR 161 bpm.
Niggles: none
I fueled my body with grilled chicken and fries from Double Dogs. Kilwin choclates. 3 beers.
Resting HR 59. Sleep score 33 Poor. Body battery 27/5. Weight 171.3 lbs.
Boston update - 13850 is my bib number. I do plan on starting the race. If I make it to 15 miles without breaking I will finish. If something happens before 15 I will DNF. I have no shame. I’m really disappointed that this will be my slowest marathon to date, but finishing is the goal.
I fueled my body with Kung Pao chicken from Asia Cafe. Ice cream. 1 bourbon.
Resting HR 58. Sleep score 81 Good. I finally got some decent sleep. Body battery 85/16. Weight 173.8 lbs. Got that Chinese food weight gain.
Travel to Boston
I fueled my body with steak, green beans, and fries from Rock Bottom. 1 beer and 1 bourbon.
Resting HR 55. Sleep score 74 Fair. Body battery 77/17.
I fueled my body with wings and clam chowder from Bleachers. 3 beers.
Resting HR 58. Sleep score 68 Fair. Body battery 59/20.
Relative effort 6. 3.00 mi. Time 33:27. Avg Pace 11:08 min/mi. Total Ascent 63 ft. Avg HR 123 bpm.
Niggles: none
I fueled my body with lobster ravioli. 1 glass of wine.
Resting HR 51. Sleep score 82 Good. Body battery 100/18. Weight 170.1.
Relative effort 11. 16.72 mi. Time 53:13. Avg Speed 18.8 mph. Total Ascent 135 ft. Avg HR 125 bpm.
Niggles: None
Home strength - around 10 minutes (I failed to track this one...)
I fueled my body with BBQ chicken thighs, roasted potatoes, and peas from home. 4 pieces of Kilwin chocolate and ice cream. 2 bourbons.
Resting HR 58. Sleep score 61 Fair. Body battery 54/17. Weight 169.3.
This is my third week dealing with this calf/soleus strain and I'm going stir crazy from not being outside and running. I am thankful I have been able to ride the trainer and get some endurance activity in the books. For 22 months I have had 100 miles or more running, but it looks like the streak is over. Honestly, I'm a little scared to attempt a run. I am running either today or tomorrow. It's been 5 days since my last failed attempt and I haven't got any soreness to speak of. My goal will be 20 minutes and build up 5 minutes per run.
I didn't do much to #StayHard today other than recovery. My workday was long and I was dealing with a lot of stress. I really need to get out of this funk I'm in. I'm not sure how though.
I fueled my body with pasta with meat sauce. Ice cream and 2 pieces of Kilwin chocolate. 1 glass of wine.
Resting HR 57. Sleep score 72 Fair. Body battery 62/5. Weight 170.3 lbs.
Relative effort 4. 2.10 mi. Time 21:04. Avg Pace 10:00 min/mi. Total Ascent 38 ft. Avg HR 131 bpm.
Niggles: Right calf is still an issue, no post-run soreness though.
Gym Session - 30 minutes
Relative effort 16. 17.37 mi. Time 58:42. Avg Speed 17.8 mph. Total Ascent 138 ft. Avg HR 129 bpm.
Niggles: None
I fueled my body with a Hook and ladder sub from Firehouse. 1 Milky Way and ice cream. 1 Beer and bourbon.
All this data was bad today - Resting HR 65. Sleep score 32 Poor. Body battery 30/. Weight 172.2 lbs.
Relative effort 18. 2.75 mi. Time 25:02. Avg Pace 9:05 min/mi. Total Ascent 44 ft. Avg HR 147 bpm.
Niggles: None - It was a great day.
I fueled my body with steak and fries from home. Ice cream and 3 pieces of Kilwins. 2 rum drinks.
Resting HR 59. Sleep score 75 Fair. Body battery 49/7. Weight 172.2 lbs.
Relative effort - forgot my HRM. 23.05 mi. Time 1:33:26. Avg Speed 14.8 mph. Total Ascent 1,608 ft Calories 1,563 C.
Niggles: none
I fueled my body with steak with mac and cheese. Ice cream and Kilwin chocolate. 2 bourbon drinks.
Resting HR 63. Sleep score 62 Fair. Body battery 46/5. Weight 171.3 lbs.
Morning Mobility - 11 minutes
Relative effort 19. 3.65 mi. Time 33:01. Avg Pace 9:04 min/mi. Total Ascent 35 ft. Avg HR 145 bpm.
Niggles: none
I fueled my body with burgers and fries from home. A few pieces of Kilwin chocolate. 3 beers.
Resting HR 59. Sleep score 76 Fair. Body battery 52/. Weight 173.7 lbs.
Relative effort 19. 26.47 mi. Time 1:22:14. Avg Speed 19.3 mph. Total Ascent 210 ft. Avg HR 125 bpm.
Niggles:I have a little left side hot spot.
I fueled my body with a salad and 2 hot dogs from home. Kilwin chocolate and ice cream. No alcohol.
There were no positives that came out of last week. My right calf continues to be an issue. My sleep score averaged 74 Fair and my body battery never reached a 100. My weight increased to the highest it has been in quite a while.
All that being said, I hope that this week will be a positive one. My mantra is #StayHard. This means working as hard as I can on what I can.
I can't run but I can cycle,
I can lift weights,
I can work on my core,
I can work on mobility,
I can work on rehab,
I can eat better,
I can drink less,
I can recovery better.
Resting HR 60. Sleep score 49 Poor. I drank too much and ate something that had me up at 1:30 with the poops. Body battery 53/15. Weight 174.4.
Abs and Mobility Session - 10 minutes
Relative effort 13. 17.89 mi. Time 1:00:09. Avg Speed 17.8 mph. Total Ascent 518 ft. Avg HR 121 bpm.
Niggles: None
I fueled my body with 2 hamburgers from home. 1 Milk Way and ice cream. No alcohol #StayHard.
Bedtime vitamins - B12 and folic acid
Resting HR 57. Sleep score 74 Fair. Body battery 90/32. Weight 173.8 lbs.
Gym Session - 30 minutes
I have done better with movement breaks today - pull ups, weighted stairs, dumbbell press, push ups, core and mobility. #StayHard
Pints and Poses - 60 minutes. I had some right knee issues following some high lunges.
I fueled my body with steak and french fries from home. Ice cream. 2 beers.
17 processed foods to avoid - I think I'm hitting most of them. Low-Fat Yogurt, Processed Meat, Cookies, Pastries and Cakes, White Bread, Sugary Drinks, Ice Cream, French Fries and Potato Chips, Fruit Juices, Processed Cheese, Agave Nectar, Pizza, Fast Food Meals, Industrially Produced Vegetable Oils, Candy Bars, Margarine, Sweetened Coffee Drinks, Low-Carb Junk Foods. There are 2 schools of thought, 1) energy balance model (EBM) and 2) carbohydrate insulin model (CIM). I have always followed the EBM approach, but I think both have merit.
Resting HR 58. Sleep score 72 Fair. Body battery 78/37. Weight 172.3 lbs.
Relative effort 8. 14.98 mi. Time 48:13. Avg Speed 18.6 mph. Total Ascent 125 ft. Avg HR 111 bpm.
Niggles: None
Our Smokey's group ride got rained out.
I fueled my body with 6 wings and salad from Double Dogs. No sweets. 1 beer and 2 bourbon drinks.
Resting HR 58. Sleep score 66 Fair. Body battery 59/10. Weight 172.8 lbs.
Niggles: I made it through the 15 minute warm up and was feeling pretty good until I wasn't. I stopped immediately and thought I would be OK. Then at Kristen's I stepped funny and it got worse.
I quit! I'm going to try not to whine, whimper, or spend a week being depressed. I hope I can keep the #StayHard attitude even though I'm extremely disappointed.
Relative effort 10. 16.15 mi. Time 54:23. Avg Speed 17.8 mph. Total Ascent 125 ft. Avg HR 120 bpm.
Niggles: I had to be very careful with my right calf.
I fueled my body with chicken taquitos from Don Gallo's. No sweets. 2 margaritas.
Bedtime vitamins - Magnesium and folic acid
Resting HR 60. Sleep score 68 Fair. Body battery 50/12. Weight 171.5.
Relative effort 10. 14.81 mi. Time 48:08. Avg Speed 18.5 mph. Total Ascent 125 ft. Avg HR 122 bpm.
Niggles: None. My calf felt better.
I fueled my body with Kung Pao chicken from Lim's Dynasty Asia Cafe. No sweets. No alcohol.
Resting HR 50. Sleep score 83 Good. Body battery 99/28. Weight 172.7 lbs.
Relative effort 26. 21.54 mi. Time 1:07:14. Avg Speed 19.2 mph. Total Ascent 171 ft. Avg HR 132 bpm.
Niggles: None. My calf/achilles tolerated the ride well. I can't stand on the pedals tnough.
I fueled my body with popcorn and cereal from home. 3 pieces of Kilwin chocolate 1 bourbon drink.
Resting HR 53. Sleep score 79 Fair. Body battery 76/35. Weight 172.3 lbs.
Recovery
I fueled my body with pork chops, sweet potato, and green beans from home. Ice cream and 3 pieces of Kilwin chocolate. No alcohol.
Resting HR 56. Sleep score 69 Fair. Body battery 80/25.
Relative effort 12. 5.19 mi. Time 50:04. Avg Pace 9:39 min/mi. Elev Gain 57 ft. Avg HR 133 bpm.
Niggles: My right calf was an issue.
I had my bloodwork follow up with Dr. Henderson today and I was improved on all fronts. The best report I've had in some time.
I fueled my body with wings, salad, and hummus from South Coast. 2 Milky Ways. 1 beer.
Bedtime vitamins - magnesium and folic acid
Resting HR 54. Sleep score 85 Good, it has been a while (8 days) since I have seen a Good. Body battery 98/27. Weight 172.2 lbs.
Morning vitamin - multi and B12
Gym Session - 30 minutes
Yoga with Destinee - 60 minutes
I fueled my body with nachos and black beans at home. 1 Milky Way. 3 beers.
Bedtime vitamins - B12 and Men's 50+.
Resting HR 49. Sleep score 74 Fair. Body battery 83/37. Weight 173.2 lbs.
Recovery
I fueled my body with BBQ chicken, peas, and corn from home. 2 Milky Ways. 2 bourbons.
Bedtime vitamins - B2 and Runner's vitamin
Resting HR 52. Sleep score 81 Good. Body battery 99/20. Weight 172.2 lbs.
Relative effort 47. 15 minutes easy. 10 x 2 minutes with 1 minute IR. 15 minutes easy.
Niggles: My right calf is a problem.
I fueled my body with steak and sweert potato from Calhoun's. No sweets. 2 beers.
Bedtime vitamins - magnesium and folic acid
Resting HR 56. Sleep score 81 Good. Body battery 79/32. Weight 171.4 lbs.
Recovery
I fueled my body with wings and salad from South Coast. Ice cream. 2 beers.
Bedtime vitamins - B12 and Men's 50+.
Resting HR 57. Sleep score 69 Fair. Body battery 74/28.
I'm giving my calf another day of healing before running again.
I fueled my body with pasta and veggies from home. 2 MIlky Ways and ice cream. 1 bourbon.
Bedtime vitamins - B2 and Runner's vitamin
Resting HR 57. Sleep score 74 Fair. Body battery 81/10. Weigth 174.2. I'm not buying it, but I can do better. #StayHard
Relative effort 7. I didn't even make it 3 miles.
Niggles: Right calf.
Relative effort 21. 25.56 mi. Time 1:45:09. Avg Speed 14.6 mph. Total Ascent 1,417 ft. Avg HR 121 bpm.
Niggles: None.
I fueled my body with Miracle on Fries from Tommy Trent's. 1 Milky Way and ice cream. 2 beers and 2 bourobn drinks.
Bedtime vitamins - magnesium and folic acid
Resting HR 58. Sleep score 83 Good. Body battery 87/21. Weight 172.6 lbs.
Relative effort 24. 5.39 mi. Time 50:03. Avg Pace 9:17 min/mi. Elev Gain 301 ft. Avg HR 143 bpm.
Niggles: None
I fueled my body with chicken and green beans from Calhoun's. No sweets. 1 blood mary, 1 rum drink, and an old fashion.
Resting HR 57. Sleep score 69 Fair. Body battery 67/5. Weight 171.9 lbs.
Relative effort 41. 30 minutes easy - 9:18. 20 minutes tempo - 8:01. 30 minutes easy - 9:05.
Niggles: None
Poses at the Pint with Destinee - 1 hour
I fueled my body with pasta and asparagus from home. No sweets. 1 cider.
Resting HR 55. Sleep score 64 Fair. Body battery 47/10. Weight 170.7.
Relative effort 42. 24.02 mi. Time 1:24:01. Avg Speed 17.2 mph. Elev Gain 1,421 ft. Avg HR 139 bpm. It was good to have my back back.
Niggles: None
I fueled my body with pasta and asparagus from home. No sweets. 1 beer.
Resting HR 58. Sleep score 71 Fair. Body battery 62/5. Weight 169.7 lbs.
Relative effort 26. 20 minutes easy. 1 minute on 1 minute off x 10 - paces 6:36 - 8:23. 20 minutes easy.
Niggles: None
Gym Session - 31 minutes
I fueled my body with chicken fried rice and sushi from Asia Cafe. No sweets. 1 beer.
Resting HR 60. Sleep score 65 Fair. Body battery 44/8. Weight 172.3 lbs. Asian food blows me up.
Relative effort 14. 5.44 mi. Time 50:02. Avg Pace 9:12 min/mi. Elev Gain 222 ft. Avg HR 137 bpm.
Niggles: None
I fueled my body with steak, fries, and veggies. Milky Way. 1 beer and 2 bourbons.
Resting HR 56. Sleep score 78 Fair. Body battery 83/14. Weight 173.3 lbs, I don't think this was accurate.
Relative effort 55. 17.12 mi. Time 2:40:04. Avg Pace 9:21 min/mi. Elev Gain 349 ft. Avg HR 140 bpm. This was the longest solo run of my life and it wasn't too bad.
Niggles: My right calf was an issues and required a few stretch breaks.
I fueled my body with burgers and fries from home. Ice cream. 2 rum drinks.
Resting HR 56. Sleep score 68 Fair. Body battery 80/23. Weight 172.3 lbs.
Recovery
I fueled my body with fries and a PBJ. No sweets. 3 beers.
Resting HR 53. Sleep score 83 Good. Body battery 99/33. Weight 171.8 lbs.
Relative effort 10. 4.75 mi. Time 45:27. Avg Pace 9:35 min/mi. Elev Gain 99 ft. Avg HR 130 bpm.
Niggles: Sore quads did ok.
I fueled my body with burgers and chips from home. 1 Milky Way and GF Oreos. 1 beer and 1 bourbon
Resting HR 56. Sleep score 79 Fair. Body battery 84/14. Weight 172.8 lbs.
Relative effort 27. 30 minutes easy. 15 minutes at 8:03 pace. 30 minutes easy.
Niggles: My right quad got a little sore. I did a lower extremity ice massage when I got home. I'm also having some discomfort in my right side lower abdominals.
I fueled my body with rice and beans from home. Binged on Oreos and 1 Milky Way. 2 beers. I think I'm dealing with a little depression here. I need to do better with my hydration.
Resting HR 47. Sleep score 83 Good. Body battery 81/27. Weight 172.3 lbs.
Recovery
I fueled my body with a steak and fries from Calhoun's. Ice cream. 1 beer and 1 bourbon.
Resting HR 49. Sleep score 82 Good. Body battery 100/15. Weight 172.0 lbs.
Relative effort 21. 6.71 mi. Time 1:00:01. Avg Pace 8:57 min/mi. Elev Gain 106 ft. Avg HR 139 bpm.
Niggles: none
I fueled my body with a peanut butter and banana sandwich and chip from home. Ice cream. 2 bourbons.
Resting HR 59. Sleep score 70 Fair. Body battery 56/9. Weight 172.6 lbs.
Relative effort 12. 4.84 mi. Time 45:01. Avg Pace 9:19 min/mi. Elev Gain 169 ft. Avg HR 135 bpm.
Niggles: none
I fueled my body with wings and big fat fries from Wild Wing Cafe. Ice cream. 2 beers.
Resting HR 57. Sleep score 60 Fair. Body battery 45/5.
Relative effort 58. 16.20 mi. Time 2:34:50. Avg Pace 9:33 min/mi. Elev Gain 388 ft. Avg HR 139 bpm. I went pretty easy for the first 10 miles then picked it up a bit for the final 10k. 55:36 for an 8:57 pace.
Niggles: Just the normal long run breakndown.
Traveled to Chattanooga to support Justin and Jerry's 200k ride. I was disappointed I couldn't join them.
I fueled my body with a burger and fries from Big River Grille. GF brownie. 3 beers and 1 bourbon drink.
Resting HR 57. Sleep score 75 Fair. Body battery 52/8 I haven't been doing great at recovery. Maybe on second thought, I'm not doing well with resting. I'm doing the things to keep my body running, such as ice massage after runs and spine mobility before runs. I'm just not sleeping great. My body battery was low all weekend.
Hotel Gym Session - 30 minutes
I fueled my body with nachos from home. No sugar. 1 beer. I need more healthy foods in my daily diet.
Resting HR 57. Sleep score 67 Fair. Body battery 80/19. Weight 168.1 lbs.
Relative effort 10. 4.30 mi. Time 40:02. Avg Pace 9:18 min/mi. Elev Gain 67 ft. Avg HR 137 bpm.
Niggles: None, although my right hamstring got a little sore following many trips up the stairs.
NTC Shoulder Shaper - 21 minutes
Relative effort, my HRM apparently has died. Recovery ride. 8.74 mi. Time 30:04. Avg Speed 17.4 mph. Elev Gain 266 ft. Calories 221 C.
Niggles: none
I fueled my body with pork chops, squash, and mashed sweet potatoes from Every Plate. Ice cream. 2 rum drinks.
Resting HR 57. Sleep score 72 Fair. Body battery 67/21. Weight 169.1 lbs.
Relative effort 26. 30 minutes easy. 10 minutes tempo (Z3) average pace 8:11. 30 minutes easy.
Niggles: none
Poses at the Pint with Destinee - 1 hour
I fueled my body with a pork and rice bowl from Every Plate. Ice cream. 1 beer and 1 bourbon.
Resting HR 52. Sleep score 85 Good. Body battery 99/30. Weight 169.2 lbs.
Relative effort 27. 27.68 mi. Time 1:40:35. Avg Speed 16.5 mph. Elev Gain 1,846 ft. Avg HR 127 bpm.
Niggles: none
I fueled my body with a PBJ. Ice cream. No alcohol.
Resting HR 53. Sleep score 86 Good. Body battery 87/29.
Relative effort 17. 6.47 mi. Time 1:00:01. Avg Pace 9:17 min/mi. Elev Gain 173 ft. Avg HR 138 bpm.
Niggles: none
I fueled my body with a cheese burger and fries from Not Watson's. Ice cream. 2 bourbon drinks.
Resting HR 54. Sleep score 76 Fair. Body battery 77/38. Weight 171.4 lbs.
Relative effort 10. 4.24 mi. Time 40:02. Avg Pace 9:26 min/mi. Elev Gain 186 ft. Avg HR 135 bpm.
Niggles: No niggles, just a little tired.
I fueled my body with pizza from Stefano's. Ice cream. 2 beers.
Resting HR 51. Sleep score 87 Good. Body battery 100/19. Weight 173.4 lbs.
Relative effort 150. 4.24 mi. Time 40:02. Avg Pace 9:26 min/mi. Elev Gain 186 ft. Avg HR 135 bpm.
Niggles: My right quad was sore.
Today I quit the Roadkill Run Club. I feel like I was attacked twice within the first 5 miles of the run. The first was when PJ said he thinks about clothes lining cyclist as they ride by on the greenway. I'm certain he knew I am a cyclist. The next one happened when a woman I don't know threatened to punch me in the face for saying "yes ma'am". I don't know what happened to that group, but I don't need that negativity in my life.
I fueled my body with 2 burgers and fries from home. 1 Milky Way. 2 beers.
Resting HR 51. Sleep score 79 Fair. Body battery 98/35. Weight 173.0 lbs.
Gym Session - 31 minutes
I fueled my body with steak, fries, and apples from Downtown Grill. 1 Milky Way and ice cream. 1 bourbon.
This was maybe the worst day and weekend ever. I'm prettty sure our family got a little broken today. I really don't see any way to fix it. It was a great ride, I loved every bit of it.
In a form of cleansing, I deleted all social media apps and made my Strava account private while unfollowing several. I'm really tired of some people's bull shit.
Resting HR 52. Sleep score 83 Good. Body battery 100/24. Weight 172.7 lbs. I gained 4.1 pounds on vacation and I don't feel bad about it.
Yoga and Core - 10 minutes
Relative effort 11. 4.35 mi. Time 40:01. Avg Pace 9:12 min/mi. Elev Gain 72 ft. Avg HR 139 bpm.
Niggles: none
Relative effort 13. 14.72 mi. Time 1:00:08. Avg Speed 14.7 mph. Elev Gain 1,486 ft. Avg HR 124 bpm.
Niggles: none
I fueled my body with chicken scallopini from Every Plate. 1 Milky Way. No alcohol.
Resting HR 57. Sleep score 84 Good. Body battery 81/33. Weight 169.9 lbs.
Relative effort 23. 6.37 mi. Time 1:00:01. Avg Pace 9:25 min/mi. Elev Gain 189 ft. Avg HR 140 bpm.
Niggles: none
Poses at the Pint - 1 hour. I cramped in at least 5 different places and child pose was completely out of the question.
I fueled my body with sweet chili pork tacos from Every Plate. 1 Milky Way. 1 cider.
Resting HR 57. Sleep score 78 Fair. Body battery 81/. Weight 169.1 lbs.
Gym Session - 30 minutes. Total body.
Relative effort 88. 32.11 mi. Time 1:49:00. Avg Speed 17.7 mph. Elev Gain 1,644 ft. Avg HR 146 bpm.
Niggles: none
I fueled my body with Corn Flakes. 1 Milky Way. 1 beer.
Resting HR 63. Sleep score 31 Poor. Body battery 41/16. Weight 168.4 lbs.
I woke up to an email from the BAA saying I could register for Boston 2021. WTF! I did and I'm in. I've got 7 weeks to prep for the 125th Boston Marathon. What have I gotten myself into?
Relative effort 48. 6.57 mi. Time 1:00:03. Avg Pace 9:09 min/mi. Elev Gain 169 ft. Avg HR 148 bpm. Based on my sleep score and body battery, this run may have been too hard.
Niggles: None during, but my left calf acted up after.
I fueled my body with steak with buttery pan sauce from Every Plate. 1 Milky Way and a small M&M Blizzard. 1 bourbon.
Resting HR 56. Sleep score 85 Good. Body battery 90/14. Weight 169.2.
Relative effort 51. 24.84 mi. Time 1:24:14. Avg Speed 17.7 mph. Elev Gain 1,053 ft. Avg HR 142 bpm
Niggles: None, but I had a mechanical which caused me to fall over.
I fueled my body with grilled chicken, smashed potatoes, and brocoli from Aubrey's. 1 pint of ice cream. 1 Old Fashion (not the best).
Resting HR 61. Sleep score 73 Fair. Body battery 54/5. Weight 168.1 lbs.
Relative effort 97. 14.00 mi. Time 2:10:30. Avg Pace 9:19 min/mi. Elev Gain 474 ft. Avg HR 147 bpm.
Niggles: My only issue was long run discomfort.
I guess marathon training officially began today. I have 6 more long runs.
I fueled my body with burger and fries from Not Watson. 2 Milky Ways. to bourbon drinks.
Resting HR 57. Sleep score 84 Good. Body battery 76/14. Weight 168.7 lbs.
Relative effort 25. 31.69 mi. Time 1:44:39. Avg Speed 18.2 mph. Elev Gain 870 ft. Avg HR 125 bpm.
Niggles: none
I fueled my body with a house salad with salmon from Balter. Ice cream. 1 bourbon drink and 1 rum dirnk.
Resting HR 56. Sleep score 72 Fair. Body battery 72/22. Weight 168.6 lbs.
Travel to Myrtle Beach - We took at least 4 walk breaks.
I fueled my body with a spicy crab roll and wings from Broadwalk Billy's. Ice cream. 3 rum drinks
Resting HR 56. Sleep score 73 Fair. Body battery 91/11. Possible bad data due to getting up to charge my watch at 5:22. I did go back to sleep after.
Relative effort 30. Feels like 73.0°. 0 mph N wind. 100% humidity. 6.55 mi. Time 1:00:03. Avg Pace 9:10 min/mi. Elev Gain 139 ft. Avg HR 144 bpm.
Niggles: My right calf was an issue during the first half of the run.
Gym Session - 30 minutes. Total body. The AC was out at the hotel gym. It was hot AF.
I fueled my body with lightly fried mahi, mashed potatoes, and hush puppies from Crab Catchers. 2 rum drinks.
Resting HR 58. Sleep score 80 Good. Body battery 70/19.
Relative effort 14, I forgot my HRM. Feels like 77.0°. 3 mph W wind. 94% humidity 6.52 mi. Time 1:00:00. Avg Pace 9:12 min/mi. Elev Gain 56 ft. Avg HR 134 bpm.
Niggles: My left glute was a little sore. This is new.
I fueled my body with blackened grouper, rice, and asparagus from Snooky's. Ice cream from Joe's. 3 rum drinks.
Resting HR 49. Sleep score 84 Good. Body battery 100/22.
Recovery day.
Niggles: My left side upper back/neck is tight and sore.
I fueled my body with the seafod platter from Crab Catchers. Ice cream from Melt. 4 rum drinks.
Resting HR 54. Sleep score 77 Fair. Body battery 90/26.
Recovery day.
Yoga and Core - 12 minutes
Niggles: My left glute/hip is sore this morning. Also, left side upper back/neck is still tight and sore.
I fueled my body with sushi and wings from Boardwalk Billy's. Ice cream. 2 rum drinks and 2 beers.
Resting HR 52. Sleep score 83 Good. Body battery 100/37.
Recovery day.
Yoga and Core - 12 minutes
I fueled my body with nachos from Nacho Hippo's. Milk chocolate turtle. 2 rum drinks and a couple margaritas.
Resting HR 52. Sleep score 91 Excellent. Body battery 100/40.
Travel home from Myrtle Beach - We took a couple walk breaks but stopped 4 times.
Relative effort 13. 18.17 mi. Time 1:00:08. Avg Speed 18.1 mph. Elev Gain 597 ft. Avg HR 120 bpm.
Niggles: My right hamstring tightened up some just before the ride.
I fueled my body with steak, baked potato, and a salad from home. 1 Milky Way. No alcohol.
Resting HR 55. Sleep score 87 Good. Body battery 100/28. Weight 172.0 lbs.
Relative effort 10. The cooler temperatures made for a much easier run, mostly Zone 1. 4.89 mi. Time 45:01. Avg Pace 9:12 min/mi. Elev Gain 50 ft. Avg HR 130 bpm.
Niggles: My right hamstring is a little sketchy. Otherwise, everything is good.
Relative effort 9. 16.87 mi. Time 1:00:19. Avg Speed 16.8 mph. Elev Gain 486 ft. Avg HR 106 bpm.
Niggles: none
I fueled my body with sweet chili chicken and roasted carrots at Kristen's. 1 Milky Way and ice cream cake.
Resting HR 54. Sleep score 79 Fair. Body battery 93/21. Weight 169.8 lbs.
Relative effort 14. 6.57 mi. Time 1:00:01. Avg Pace 9:08 min/mi. Elev Gain 106 ft. Avg HR 131 bpm.
Niggles: none
Gym Session - 25 minutes. Mobility and machines.
Pints and Poses
I fueled my body with fajitas from Don Gallos. 1 beer and 2 margaritas. 2 Milky Ways.
Resting HR 59. Sleep score 67 Fair. Body battery 63/22. Weight 172.4 lbs.
Bad decisions were made yesterday and I paid for them last night.
Relative effort 41. 33.72 mi. Time 2:06:11. Avg Speed 16.0 mph. Elev Gain 2,261 ft. Avg HR 129 bpm.
Niggles: No niggles but I had a headache after.
I fueled my body with Peanut butter with blueberries and honey. Popcorn. 1 Milky Way. No alcohol.
Resting HR 48. Sleep score 79 Fair. Body battery 83/25. Weight 171.1 lbs.
Relative effort 10. 4.20 mi. Time 40:05. Avg Pace 9:32 min/mi. Elev Gain 73 ft. Avg HR 136 bpm.
Niggles: none
I fueled my body with a hamburger and mashed potatoes from Calhoun's. 1 Milky Way. 2 beers.
Resting HR 56. Sleep score 87 Good. Body battery 87/27. Weight 169.9 lbs.
Relative effort 15. 6.54 mi. Time 1:00:02. Avg Pace 9:11 min/mi. Elev Gain 118 ft. Avg HR 133 bpm.
Niggles: I woke up with a sore left hamstring. WTF?
I fueled my body with spaghetti from home. 2 Milky Ways. 2 glasses of wine.
Resting HR 56. Sleep score 87 Good. Body battery 96/23. Weight 170.4 lbs.
Relative effort 27. 10.01 mi. Time 1:38:55. Avg Pace 9:53 min/mi. Elev Gain 460 ft. Avg HR 136 bpm.
Niggles: none
I fueled my body with wings, hummus, and salad from South Coast. 2 beers. Milky Way
Resting HR 55. Sleep score 70 Fair. Body battery 96/10. Weight 169.2 lbs.
Relative effort 62. 42.80 mi. Time 2:26:47. Avg Speed 17.5 mph. Elev Gain 2,255 ft. Avg HR 134 bpm.
Niggles: I was cramping early but it resolved after several miles.
I fueled my body with a burger and chips from Little Red Lunch Box at lunch and Mango Mahi from Walk Ons at dinner. A Milky Way and ice cream. 2 beers.
Resting HR 51. Sleep score 80 Good. Body battery 100/38. Weight 170.5 lbs.
Pre-Run Yoga and Core - 10 minutes
Relative effort 16. 6.51 mi. Time 1:00:01. Avg Pace 9:13 min/mi. Elev Gain 169 ft. Avg HR 137 bpm.
Niggles: My right calf was mildly irritated
Post-Run Strength and Mobility - 7 minutes
Gym Session - 28 minutes. KB press, swings, DL, squats, step ups. Thoracic mobility. TRX row. Dips, eccentric pull ups, single arm cable chest press, and hanging knee lift. Plank.
I fueled my body with BBQ chicken, sweet potatoes, and broccoli. No alcohol. Ice cream.
Resting HR 53. Sleep score 87 Good. Body battery 100/14. Weight 168.7 lbs.
Pre-Run Mobility - 10 minutes.
Relative effort 16. Strides 10 x 30 seconds. 6.64 mi. Time 1:00:00. Avg Pace 9:02 min/mi. Elev Gain 81 ft. Avg HR 136 bpm.
Niggles: None, I felt good today but still dealing with a low point around 2 miles.
Relative effort 25. 18.17 mi. Time 1:04:03. Avg Speed 17.0 mph. Elev Gain 625 ft. Avg HR 131 bpm.
Niggles: none
I fueled my body with a hamburger from the Little Red Lunch Box. The hamburger wasn't very good. I probably won't do that again. 2 beers. GF Oreos.
Resting HR 56. Sleep score 62 Fair. Body battery 52/11. Weight 167.8 lbs.
Gym Session - 30 minutes. Smith squats and deadlifts. Dumbbell bench. Calf extension. Rope pull, cable row, hanging knee ups, plank, and cable lateral raise.
Relative effort 47. We shortened the ride due to excessive heat index. 19.71 mi. Time 1:05:51. Avg Speed 18.0 mph. Elev Gain 799 ft. Avg HR 144 bpm.
Niggles: My right hamstring was sore post-ride, no issues during the ride.
I fueled my body with Classico Tacos from Don Gallo. 2 tequila shots and a beer. Oreo cookies.
Resting HR 58. Sleep score 72 Fair. Body battery 68/14. Weight 168.3 lbs.
Working on a RECOVERY day today.
I fueled my body with a cheddar Head sandwich from Tomato Head. 2 Old Fashions. Ice cream from Kilwins
Resting HR 59. Sleep score 73 Fair. Body battery 74/24. Weight 169.1 lbs.
Relative effort 9. I wasn't up early enough to get a morning run in so I had to brave the midday heat. I decided to make this a trash pick up day. 4.13 mi. Time 40:06. Avg Pace 9:42 min/mi. Elev Gain 63 ft. Avg HR 134 bpm.
Niggles: My right hamstring is still sore and I almost decided not to run. It seems like
I fueled my body with chicken, rice and peas. 1 Milky Way, Oreos. 1 beer.
Resting HR 58. Sleep score 86 Good. Body battery 91/11. Weight 170.8 lbs.
Relative effort 60. 13.00 mi. Time 2:00:08. Avg Pace 9:14 min/mi. Elev Gain 336 ft. Avg HR 144 bpm.
Niggles: none
I fueled my body with steak and mashed potatoes from Walk Ons. 1 beer and 1 rum drink. 1 Milky Way and 2 cookies.
RUNNING - 112.54
RUN ELEVATION - 3,136
RACES - ARR Summer Series 4 Miler and Senic City Scorcher (All-time PR)
CYCLING - 304.43
CYCLING ELEVATION - 13,308
ALL ACTIVITIES - 417.98
TOTAL TIME - 38:21
Resting HR 56. Sleep score 76 Fair. Body battery 84/15. Weight 170.8 lbs.
Gym Session - 31 minutes. Mobility. Glute machine, leg press, and calf press. Hammer machines. Shoulder combo.
I fueled my body with Nachos from home. 2 beers. 1 Milky Way and 2 cookies.
Resting HR 50. Sleep score 88 Good. Body battery 100/39. Weight 171.5 lbs. I did not make good decisions yesterday.
Gym Session - 30 minutes. Triceps press machine, dumbbell lateral raise, squats and deadlifts on Smith machine, Hammer chest press and row. Core and mobility.
Relative effort 13. 18.95 mi. Time 1:00:07. Avg Speed 18.9 mph. Elev Gain 1,063 ft. Avg HR 122 bpm.
Niggles: none
I fueled my body with an EveryPlate meal at Kristen's. 1 bourbon. Ice cream cake.
Resting HR 55. Sleep score 81 Good. Body battery 93/30. Weight 170.8 lbs.
Relative effort 17. 6.41 mi. Time 1:00:02. Avg Pace 9:22 min/mi. Elev Gain 110 ft. Avg HR 138 bpm.
Niggles: right hamstring and left lateral quad was a bit tight
Perform some scraping and percussive therapy before ride
Relative effort 5. Recovery ride. 6.88 mi. Time 30:04. Avg Speed 13.7 mph. Elev Gain 282 ft. Avg HR 110 bpm.
Niggles: none
Stretch and Mobility - 10 minutes
I fueled my body with tacos from home. Ice cream. 1 beer.
Resting HR 56. Sleep score 72 Fair. Body battery 91/16. Weight 169.1 lbs.
Gym Session - 30 minutes. Machines and core.
Relative effort 57. 31.36 mi. Time 1:50:53. Avg Speed 17.0 mph. Elev Gain 1,849 ft. Avg HR 138 bpm.
Niggles: none
I fueled my body with chicken salad sammies from home. 1 rum drink.
Resting HR 57. Sleep score 78 Fair. Body battery 65/21. Weight 167.2 lbs.
Relative effort 15. 6.52 mi. Time 1:00:02. Avg Pace 9:13 min/mi. Elev Gain 133 ft. Avg HR 135 bpm.
Niggles: No body niggles but my bike broke again. This time it was my rear and due to leaking fluid.
I fueled my body with pizza from Stefano's. 1 beer and 1 bourbon. Ice cream.
Resting HR 58. Sleep score 84 Good. Body battery 88/19. Weight 169.7 lbs.
Relative effort 15. 2 sets of 4, 100m hill repeats. 6.45 mi. Time 1:00:04. Avg Pace 9:19 min/mi. Elev Gain 188 ft. Avg HR 136 bpm.
Niggles: no niggles but my body took it's sweet time to warm up.
I fueled my body with hamburgers from mom's. 1 beer. Cake and M&M Peanuts
Resting HR 56. Sleep score 56 Fair. Body battery 88/9.
Relative effort 179. This was a massive effort. My official time was just over 1:58 which got me the coveted Possum Patch. 39.21 mi. Time 1:59:36. Avg Speed 19.7 mph. Elev Gain 2,559 ft. Avg HR 158 bpm.
Niggles: My calves were on the brink of cramping on several occasions. Also, when I finished my right foot was sore.
I fueled my body with cereal. 1 bigger than usual bourbon. An M&M Blizzard.
Resting HR 63. Sleep score 69 Fair. Body battery 62/14. Weight 170.0 lbs.
Relative effort 4. 8.18 mi. Time 30:08. Avg Speed 16.3 mph. Elev Gain 66 ft. Avg HR 103 bpm.
Niggles: none
I fueled my body with an egg sammie from home. 2 beers. Ice cream and Chocolate pecan turtle.
Resting HR 59. Sleep score 69 Fair. Body battery 60/17. Weight 167.4 lbs.
Relative effort 34. 4.55 mi. Time 40:47. Avg Pace 8:58 min/mi. Elev Gain 217 ft. Avg HR 149 bpm.
Niggles: My left calf was a little tight early on but loosened up nicely.
Relative effort 8. Recovery ride. 9.87 mi. Time 42:05. Avg Speed 14.1 mph. Elev Gain 630 ft. Avg HR 117 bpm.
Niggles: none
I fueled my body with a hamburger and a hot dog from home. 1 Hershey Bar and ice cream. 1 rum drink.
Resting HR 61. Sleep score 73 Fair. Body battery 66/. Weight 167.0.
Gym Session - 26 minutes
Relative effort 18. 4 x 100 (24.4, 27.4, 26.1, 27.5) 4 x 400 (1:44.5, 1:39.1, 1:36.5, 1:32.9).
Niggles: none
I fueled my body with tacos and beans from home. 1 Milky Way and ice cream. 1 bourbon and 1 beer.
Resting HR 57. Sleep score 89 Good. Body battery 96/16. Weight 168.4 lbs.
Relative effort 44. 31.81 mi. Time 1:51:12. Avg Speed 17.2 mph. Elev Gain 1,398 ft. Avg HR 135 bpm.
Niggles: none
I fueled my body with enchilada ranchero from El Mezcal. 1 beer.
Resting HR 63. Sleep score 33 Poor. Body battery 44/16. Weight 169.7 lbs.
Relative effort 19. I ran the the shade which made the feel like 95 almost bearable.
Niggles: None, but my legs are still sore. 5.55 mi. Time 51:00. Avg Pace 9:12 min/mi. Elev Gain 125 ft. Avg HR 142 bpm.
Shade tree strength and mobility - 10 minutes
I fueled my body with a salad and BBQ chicken from home. 1 beer. I need to cut way back on the sugar in my diet.
Resting HR 57. Sleep score 83 Good. Body battery 90/22. Weight 167.8 lbs.
Relative effort 8. 2.45 mi. Time 21:38. Avg Pace 8:51 min/mi. Elev Gain 120 ft. Avg HR 139 bpm.
Niggles: none
I fueled my body with salmon, carrots, and roasted brussel sprouts. Ice cream from Kruze Farm. 1 Old Fashion.
Resting HR 62. Sleep score 66 Fair. Body battery 65/6.
Relative effort 34. All-time PR and 1st in my age group.
| Lap | Time | Pace | HR |
|---|---|---|---|
| 0.25 mi | 1:39 | 6:36 /mi | 158 bpm |
| 0.25 mi | 1:40 | 6:40 /mi | 168 bpm |
| 0.25 mi | 1:39 | 6:36 /mi | 172 bpm |
| 0.25 mi | 1:41 | 6:44 /mi | 175 bpm |
| 0.25 mi | 1:42 | 6:48 /mi | 177 bpm |
| 0.25 mi | 1:42 | 6:48 /mi | 179 bpm |
| 0.25 mi | 1:45 | 7:00 /mi | 180 bpm |
| 0.25 mi | 1:40 | 6:40 /mi | 181 bpm |
| 0.02 mi | 7s | 4:59 /mi | 183 bpm |
Niggles: My right calf was a little tight prior to the race but didn't cause any issue.
I fueled my body with a peanut butter and jelly sandwich and some chips. 3 beers. 1 Milky Way and ice cream.
Resting HR 55. Sleep score 85 Good. Body battery 69/17. Weight 168.9 lbs.
Recovery/rest day. I bailed on the group ride because of weather and I hadn't recovered from the race.
I fueled my body with chicken fried rice from Asia Cafe. 1 Bloody Mary and 1 Old Fashion. 2 pieces of ice cream cake.
Resting HR 60. Sleep score 61 Fair. Body battery 56/16.
Relative effort 33. We all went to Buffalo Park this morning. Justin and I ran from the Run Flagstaff store, then did a couple laps around the park. This is my happy place.
Niggles: none
Breakfast at the Toasted Owl - I had beef tamales with green sauce on a bed of greens, black beans, and 2 eggs over medium. I feel like this was a good decision.
Travel to Sedona - The drive there was epic with views that are amazing. Stopped by Winery 1912 and had a glass of Garnacha which is a very good red wine. Walked around town a bit and it reminds me of Gatlinburg. Went to Sedona Brewing and had a Kolschture Shock, this may have been the best beer I've had yet on the trip.
Dinner at Salsa Brava - Justin ate what Guy ate, I had the street tacos, underwhelmed. We went to Beaver Street Brewery, but I didn't have a beer, because I already had the trifecta of wine, beer, and a margarita.
Resting HR 57. Sleep score 73 Fair. Body battery 92/16.
Grand Canyon train excursion - This was hot and fun.
Dinner at Station 66 Italian Bistro - This was the best meal thus far. After we went to the Pine Country Restaurant for the best pie I ever had.
Resting HR 55. Sleep score 78 Fair. Body battery 73/21.
Breakfast at Tourist Home All Day Cafe - After breakfast we walked around downtown. The rest of the afternoon I laid around in bed.
Downtown Community Market and Historic Brewing Group Run - The FUTS is an amazing benefit to living in Flagstaff.
Relative effort 78. Elevation is no joke. My ass was kicked. 6.04 mi. Time 54:56. Avg Pace 9:06 min/mi. Elev Gain 197 ft. Avg HR 158 bpm.
Niggles: none
Resting HR 68. Sleep score 36 Poor. Body battery 52/5.
Relative effort 14. 3.35 mi. Distance 32:23. Time 9:41 min/mi. Avg Pace 153 ft. Total Ascent 387 C.
Niggles: none
Travel from Flagstaff to Phoenix. Diamondback's baseball - I love indoor baseball, especially when it is 110 degrees outside.
Arrogant Butcher - This was the best prime rib I've had.
Resting HR 61. Sleep score 71 Fair. Body battery 47/21.
Depart Phoenix - 4:00 A.M. wake and out the door by 4:45
I fueled my body with hot dogs from home. 1 Hershey Bar. 1 rum drink.
Resting HR 54. Sleep score 82 Good. Body battery 100/35. Weight 169.9 lbs.
Relative effort 38. 12.00 mi. Time 1:52:02. Avg Pace 9:20 min/mi. Elev Gain 404 ft. Avg HR 140 bpm.
Niggles: none
I fueled my body with popcorn. 1 Milky Way and 1 Hershey Bar. 1 beer and 1 rum drink.
Resting HR 59. Sleep score 79 Fair. Body battery 85/13.
Relative effort 107. 55.52 mi. Time 3:21:44. Avg Speed 16.5 mph. Elev Gain 3,275 ft. Avg HR 138 bpm. We had 1 Cat 3 climb, Shut In Gap to Church Climb. Justin got the KOM and I was fastest in my 55-64 age group. We also had a nice pace line for ~14 miles.
Niggles: none
I fueled my body with popcorn. Ice cream from Kilwins. 2 bourbon drinks.