Sunday, January 31, 2021
Week 4 - January 25 - 31
Week of January 25
Weight change from last week: Monday 174.3 - Saturday 172.1, -2.2 Delta
Run days/mileage: 4/26.0
Cycling days/mileage: 5/103.6
X-training time: 0:34
Weekly Intentions
Train everything, all the timeWeekly Goals
- 4 runs (only 3)
- 4 rides (only 3)
- 3 strength sessions (only 1)
- 2 yoga sessions (none)
Monday
Resting HR 53. Sleep 8h 33m. Deep 1h 16m. Light 5h 47m. REM 1h 30m. Awake 6m. I slept pretty good considering the stress level in the house this weekend. Body battery 100/45. Weight 171.8 lbs. Delta -0.3 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %. I fueled my body with 2 slices of leftover pizza from Stefano's. 1 Milky Way 2 cookies. 1 beer and 1 bourbon.
FTP Builder - Foundation
Relative effort 14. I loved this workout. 22.06 mi. Time 1:03:14. Avg Speed 20.9 mph. Elev Gain 174 ft. Avg HR 122 bpm.
Niggles: none
Easy 40
Relative effort 12. 4.33 mi. Time 40:01. Avg Pace 9:15 min/mi. Elev Gain 98 ft. Avg HR 140 bpm.
Niggles: none
Tuesday
Resting HR 57. Sleep 8h 53m. Deep 59m. Light 6h 1m. REM 1h 53m. Awake 10m. Body battery 94/42. Weight 171.4 lbs. Delta -0.4 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. I fueled my body with grilled chicken from Calhoun's. 1 Milky Way and 2 cookies. 1 beer.
Track Tuesday
Relative effort 28. 2 x 800 3:22 and 3:16.
Niggles: none
Wednesday
Resting HR 58. Sleep 8h 44m. Deep 1h 6m. Light 5h 53m. REM 1h 45m. Awake 1m. Body battery 88/36. Weight 171.4 lbs. Delta 0.1 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. I fueled my body with spicy wok chow from Wok Chow. 2 cookies. 2 beers. I usually gain a couple pounds following a Chinese food dinner.
NTC Upper Body Express - 17 minutes
FTP Builder - Foundation
Relative effort 14. 24.06 mi. Time 1:14:22. Avg Speed 19.4 mph. Elev Gain 190 ft. Avg HR 119 bpm
Niggles: none
Thursday
Resting HR 54. Sleep 8h 57m. Deep 1h 30m. Light 6h 15m. REM 1h 12m. Awake 9m. Body battery 98/45. Weight 171.6 lbs. Delta 0.2 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %. I fueled my body with pinto beans and chips and salsa for home. 1 cookie and 1 Milky Way. 2 beers.
I haven't been feeling feeling good since Tuesday's migraine. The Spicy Wok Chow Tuesday left me with GI issues on Wednesday and Thursday morning I was up at 4:00 A.M. with GI issues. The rest of the day I had a low grade headache. Focused and recovery.
Friday
Resting HR 60. Sleep 8h 35m. Deep 13m. Light 6h 11m. REM 2h 11m. Awake 36m. I'm not sure that sleep data is worth tracking. I should research and decide. Body battery 97/51. Weight 173.6 lbs. Delta 2.0 lbs. BMI 23.0. Body Fat 8.5 %. It's hard to imagine my body fat going up 0.6 % in one day. Body Water 66.8 %. I fueled my body with fish and chips from Corner 16. No deserts. 3 beers.
FTP Builder - Active Recovery
Relative effort 7. 12.85 mi. Time 40:33. Avg Speed 19.0 mph. Elev Gain 105 ft. Avg HR 115 bpm.
Niggles: none
Saturday
Resting HR 54. Sleep 8h 29m. Deep 48m. Light 6h 29m. REM 1h 12m. Awake 9m. It could have been better. Body battery 100/29. Weight 172.5 lbs. Delta -1.2 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %. I fueled my body with 2 beef patties and a baked potato from home. GF Oreos.
KTC Strawberry Plains 10k
Relative effort 62. It was cold, around 25. I had a goal of sub 46.24. I did it, unofficially 46.07. Splits - 7:34.9, 7:34.0, 7:30.8, 7:24.9, 7:26.6, 7:17.5, 6:30.0 for the the 0.2. I have found a little strength in the mental side of my running. I pushed hard and found the strength push through the finish.
Niggles: my right hamstring is improving
Sunday
Resting HR 54. Sleep 6h 58m. Deep 54m. Light 4h 45m. REM 1h 19m. Awake 3m. Body battery 100/44. Weight 172.0 lbs. Delta -0.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %. I fueled my body with chicken taco soup and chips and guac from home. GF Oreos and ice cream. 2 beers and 1 bourbon.
Recovery
Sunday, January 24, 2021
Week 3 - January 18 - 24
Week of January 18
Weight change from last week: Monday 172.3 - Sunday 174.6, +2.3 Delta
Run days/mileage: 4/27.3 KTC 10 Miler
Cycling days/mileage: 2/41.7
X-training time: 0:17
Week 4 of FTP Builder program.
Weekly Goals
- 4 runs ✓
- 5 rides ✓
- 3 NTC (only 2)
Monday
Resting HR 53. Sleep 8h 9m. Deep 26m. Light 5h 44m. REM 1h 59m. Awake 10m. Body battery 100/35. Weight 174.3 lbs. Delta -0.3 lbs. BMI 23.1. Body Fat 8.7 %. Body Water 66.6 %. I fueled my body with hamburgers from home. 1 Milky Way and 1 Klondike Bar. 3 beers.
FTP Builder - Foundation
Relative effort 12. 22.65 mi. Time 1:06:12. Avg Speed 20.5 mph. Elev Gain 184 ft. Avg HR 117 bpm.
Niggles: both hamstrings tightened up, the right more than left.
Evening Run
Relative effort 26. 4.76 mi. Time 42:01. Avg Pace 8:50 min/mi. Elev Gain 243 ft. Avg HR 146 bpm.
Niggles: none, which is surprising since I had hamstring issues during and post-ride
Tuesday
Resting HR 57. Sleep 9h 9m. Deep 1h 4m. Light 5h 42m. REM 2h 23m. Awake 3m. Body battery 82/40. Weight 170.6 lbs. Delta -3.7 lbs. BMI 22.6. Body Fat 7.6 %. Body Water 67.4 %. I fueled my body with baked chicken pasta from home. 1 Hershey Bar and a bowl of ice cream. 1 glass of wine and 1 bourbon.
NTC Quick Six Yoga - 13 minutes
NTC Shoulder Shaper - 21 minutes
Track Tuesday
Relative effort 35. 6 x 200 (45.9, 48.4, 48.3, 47.0, 46.0, 46.0) average 46.9
Niggles: My right hamstring is the weakest link.
Wednesday
Resting HR 58. Sleep 8h 12m. Deep 36m. Light 6h 17m. REM 1h 19m. Awake 2m. I slept through the night. Body battery 69/25. Weight 171.4 lbs. Delta 0.7 lbs. BMI 22.7. Body Fat 7.8 %. Body Water 67.3 %. I fueled my body with chicken, waffle, and fries from Waffley Good. 1 Klondike Bar and 2 scoops of Turtle Track ice cream. 2 Michelob Ultras.
FTP Builder - Intermittent
Relative effort 16. 20.38 mi. Time 1:02:15. Avg Speed 19.6 mph. Elev Gain 167 ft. Avg HR 126 bpm. This was a hard one. GAINZ!
Niggles: both hamstrings and calves were cramping up a bit
Thursday
Resting HR 59. Sleep 8h 17m. Deep 41m. Light 5h 34m. REM 2h 2m. Awake 1m. Body battery 75/21. Weight 170.0 lbs. Delta -1.4 lbs. BMI 22.5. Body Fat 7.4 %. Body Water 67.6 %. I fueled my body with 2 burgers from home. 2 scoops of Turtle Track ice cream. 2 bourbons.
FTP Builder - Active Recovery
Relative effort 7. 13.68 mi. Time 40:15. Avg Speed 20.4 mph. Elev Gain 105 ft. Avg HR 115 bpm
Niggles: none
Rita's Briarcliff Extended
Relative effort 31. 6.49 mi. Time 1:00:02. Avg Pace 9:15 min/mi. Elev Gain 269 ft. Avg HR 144 bpm.
Niggles: none
Friday
Resting HR 62. Sleep 9h 14m. Deep 1h 14m. Light 6h 33m. REM 1h 27m. Awake 2m. Body battery 50/21. Weight 170.2 lbs. Delta 0.2 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %. I fueled my body with wings from Penne for Your Thoughts. 1 piece of cheesecake and 2 cookies. 1 rum drink.
FTP Builder - Foundation
Relative effort 20. 23.15 mi. Time 1:11:37. Avg Speed 19.4 mph. Elev Gain 187 ft. Avg HR 129 bpm
Niggles: none
Saturday
Resting HR 60. Sleep 8h 40m. Deep 1h 9m. Light 5h 6m. REM 2h 25m. Awake 3m. I slept good until about 2:30 then it was a struggle until 6:30. Body battery 65/27. Weight 172.1 lbs. Delta 1.9 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.1 %. I fueled my body on a GF pizza from Stefano's, all but 2 slices. Too many cookies. 2 beers.
Faster Finish
Relative effort 50. 60 minutes low aerobic and 20 minutes high aerobic. 9.47 mi. Time 1:25:01. Avg Pace 8:59 min/mi. Elev Gain 610 ft. Avg HR 145 bpm.
Niggles: none
"Train everything, all the time"
- Speed
- Stamina
- Skill - balance and coordination
- Suppleness
- Strength - hill repeats, step ups, squats, and Olympic lifts
Sunday
Resting HR 59. Sleep 10h 14m. Deep 51m. Light 6h 59m. REM 2h 24m. Awake 2m. If you lie in bed and watch videos, Garmin thinks you are asleep. Body battery 100/53. I did not weigh today. I fueled by body with beef stew from home and popcorn. Ice cream and cookies. Sort of a binge. 2 beers from Alliance.
It is shaping up to be a shitty day. Some people can get mad about one thing when something completely different is bothering them. Also, what does it mean when one person is mean/rude/hurtful to another person and when the person in which the mean/rude/hurtful is was directed reacts in kind, the initiator is then pissed about that?
I can't say that I'm looking forward to retirement.
FTP Builder - Tempo
Relative effort 17. ERG was not working and it made the workout more frustrating. 23.81 mi. Time 1:10:28. Avg Speed 20.3 mph. Elev Gain 190 ft. Avg HR 122 bpm.
Niggles: none
Sunday, January 17, 2021
Week 2 - January 11 - 17
Week of January 11
Weight change from last week: Monday 172.6 - Sunday 171.7, -0.9 Delta
Run days/mileage: 4/31.0
Cycling days/mileage: 5/97.9
X-training time: 0:49
This begins week 3 of FTP Builder training program.
Monday
Resting HR 57. Sleep 8h 1m. Deep 20m. Light 6h 25m. REM 1h 16m. Awake 4m. I woke up much too early. Body battery 90/46. Weight 172.3 lbs. Delta 0.6 lbs. BMI 22.8. Body Fat 8.1 %. Body Water 67.1 %. I fueled my body with homemade hamburger helper. I probably had 2 servings; I was hungry. 1 Hershey Bar, 1 Milky Way, and a Fatboy. 2 beers and 1 glass of wine.
Snowy Lunch Run
Relative effort 19. 5.40 mi. Time 50:02. Avg Pace 9:16 min/mi. Elev Gain 187 ft. Avg HR 142 bpm. Mostly zone 2.
Niggles: Everything went ok with the exception of a right calf scare about a half a mile in.
Tuesday
Resting HR 57. Sleep 9h 11m. Deep 14m. Light 6h 45m. REM 2h 12m. Awake 9m. Body battery 100/32. Weight 171.8 lbs. Delta -0.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. I fueled my body with Wild Wing Cafe and chips with salsa. 1 Hershey Bar and 1 Milky Way. 2 beers.
Ftp Builder - Foundation
Relative effort 11. 18.63 mi. Time 54:16. Avg Speed 20.6 mph. Elev Gain 148 ft. Avg HR 125 bpm.
Niggles: none
Intervals
Relative effort 26. 4 x 600 (2:35.1, 2:29.8, 2:30.5, 2:32.1) with IR 400. I want to get faster.
Niggles: none
Wednesday
Resting HR 62. Sleep 8h 23m. Deep 59m. Light 5h 16m. REM 2h 8m. Awake 2m. Body battery 65/27. Weight 170.4 lbs. Delta -1.4 lbs. BMI 22.6. Body Fat 7.5 %. Body Water 67.5 %. This is the lightest I've been in a while. I fueled my body with Panera choose 2, Baked Potato soup and Roasted Turkey & Avocado BLT. 1 Hershey Bar and 1 Fatboy. 1 bourbon.
FTP Builder - Strength
Relative effort 14. 23.05 mi. Time 1:09:17. Avg Speed 20.0 mph. Elev Gain 187 ft. Avg HR 122 bpm. I started this one a little tired.
Niggles: none
Thursday
Resting HR 61. Sleep 9h 9m. Deep 1h 4m. Light 5h 44m. REM 2h 21m. Awake 19m. Body battery 88/38. Weight 171.9 lbs. Delta 1.5 lbs. BMI 22.8. Body Fat 8.0 %. Body Water 67.2 %. I fueled my body on a veggie pizza from Wood Oven Eats (it wasn't very good, so I only ate half). 1 Hershey Bar and 1 Milky Way. 1 bourbon and 1 beer.
Winter Loop
Relative effort 25. 5.39 mi. Time 49:33. Avg Pace 9:11 min/mi. Elev Gain 423 ft. Avg HR 144 bpm.
Niggles: none
Friday
Resting HR 58. Sleep 9h 33m. Deep 23m. Light 7h 34m. REM 1h 36m. Awake 6m. Saying sleep wasn't great would be an understatement. I do seem to be good at lying still enough that Garmin thinks I'm sleeping. Body battery 99/52. Weight 173.0 lbs. Delta 1.1 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. I fueled my body with Kung Pao chicken from Golden Garden, I was very hungry. 1 Milky Way. No alcohol.
Saturday
Resting HR 52. Sleep a little better. 7h 28m. Deep 59m. Light 4h 50m. REM 1h 39m. Awake 3m. Body battery 100/32. Weight 173.2 lbs. Delta 0.2 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.9 %. I fueled my body with a hamburger and fries from D&B. 1 Klondike Bar and Hershey Bar. No alcohol.
KTC 10 Miler
Relative effort 130. I won the Senior Grand Master division. 1:18.49. Overall Male 44. Overall 57. Pace 7:54. I let a CR get away from me in the first 4 miles, but it wasn't a day for records, just racing.
Niggles: My right hamstring is still an issue but it doesn't limit my running. It is more of an issue on the hills. The race did get the glutes going.
Sunday
Resting HR 57. Sleep 8h 29m. Deep 59m. Light 6h 1m. REM 1h 29m. Awake 23m. Body battery 96/36. Weight 174.6 lbs. Delta 1.4 lbs. BMI 23.1. Body Fat 8.8 %. Body Water 66.6 %. I fueled my body with Ale steak, potatoes, and tomato pie from Corner 16. 1 Milky Way and 1 Klondike Bar. 3 Mountain Lights.
I am tired today and will opt for a full recovery.
Monday, January 11, 2021
Week 1 - January 4 - 10
Week of January 4
Weight change from last week: Monday 174.2 - Sunday 172.7, -1.5 Delta
Run days/mileage: 3/21.2
Cycling days/mileage: 4/72.3
X-training time: functional training by helping Justin move back into his house
This begins week 2 of FTP Builder training plan. I'm a little excited about this and the Looking Glass Tour century goal. Also, it would be awesome if I can have a little of the racing success that Justin is having.
Monday
Resting HR 57. Sleep 8h 23m. Deep 36m. Light 6h 37m. REM 1h 10m. Awake 9m. Body battery 100/27. Weight 172.6 lbs. Delta -0.1 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.
Easy Morning Run
Relative effort 18. The 1 hour easy run should be a staple of every runner's training plan. 6.46 mi. Time 1:00:04. Avg Pace 9:18 min/mi. Elev Gain 200 ft. Avg HR 138 bpm.
Niggles: my right hamstring was a bit of an issue, but much better.
FTP Builder - Foundation
Relative effort 10. 17.69 mi. Time 53:13. Avg Speed 19.9 mph. Elev Gain 148 ft. Avg HR 120 bpm
Niggles: none
I signed up for the KTC 10 Miler and Strawberry Plains 10k.
Tuesday
Resting HR 56. Sleep 9h 33m. Deep 1h 16m. Light 6h 28m. REM 1h 49m. Awake 1m. Body battery 100/35. Weight 174.0 lbs. Delta 1.4 lbs. BMI 23.1. Body Fat 8.6 %. Body Water 66.7 %. I fueled my body with a whole GF pizza last night. 1 beer and a half shot of bourbon.
NTC Upper Body Sculpt - 24 minutes
Track Tuesday
Relative effort 44. Yikes, that is high. 2 x 200m (47.4, 48.3), 800m (3:31.4), 2 x 200m (48.2, 46.1). Also, lots of elevation (240) to and from the track.
Niggles: Pretty much the same as last week, my right hamstring tightened up during the cooldown.
What will we do when the pandemic is over? Be grateful, reminisce about what was good, or sink back into the way things were before? I am definitely ready for some beer and sunshine.
Wednesday
Resting HR 59. Sleep 8h 5m. Deep 39m. Light 5h 29m. REM 1h 57m. Awake 6m. Body battery 93/43. Weight 173.3 lbs. Delta -0.7 lbs. BMI 23.0. Body Fat 8.4 %. Body Water 66.8 %. I fueled by body with chicken Calhoun and ice cream last night. 1 beer.
NTC Glutes & Glory - 15 minutes
FTP Builder - Active Recovery
Relative effort 7. 14.59 mi. Time 44:16. Avg Speed 19.8 mph. Elev Gain 121 ft. Avg HR 108 bpm.
Niggles: none
Thursday
Resting HR 58. Sleep 8h 46m. Deep 1h 0m. Light 5h 23m. REM 2h 23m. Awake 14m. Body battery 94/36. Weight 172.9 lbs. Delta -0.4 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. I fueled by body on an Italian sub from Penne for Your Thoughts. 2 beers.
NTC Wake Up Warm Up - 11 minutes
Easy Lunch Run
Relative effort 25. 6.01 mi. Time 53:54. Avg Pace 8:58 min/mi. Elev Gain 200 ft. Avg HR 144 bpm.
Niggles: My right hamstring continues to act up, but seems to be improving
FTP Builder - Strength
Relative effort 12. 18.15 mi. Time 58:40. Avg Speed 18.6 mph. Elev Gain 148 ft. Avg HR 121 bpm.
Niggles: none during the ride, but after, my left hip bothered me a little - the Hypervolt made it better
Friday
Resting HR 59. Sleep 8h 45m. Deep 1h 5m. Light 6h 10m. REM 1h 30m. Awake 8m. I woke up tired. Body battery 84/42. Weight 172.8 lbs. Delta -0.1 lbs. BMI 22.9. Body Fat 8.3 %. Body Water 66.9 %. I fueled my body at home last night with a burger and chips. 1 beer and 2 bourbons.
FTP Builder - Foundation
Relative effort 11. 19.39 mi. Time 58:13. Avg Speed 20.0 mph. Elev Gain 151 ft. Avg HR 120 bpm.
Niggles: none - worked on recovery with lower body Hypervolt session
Saturday
Resting HR 60. Sleep 8h 38m. Deep 24m. Light 5h 46m. REM 2h 28m. Awake 7m. Body battery 89/23. Weight 173.6 lbs. Delta 0.8 lbs. BMI 23.0. Body Fat 8.5 %. Body Water 66.8 %. I fueled my body with chicken fajitas from Don Gallo, no desserts. 1 beer and 1 bourbon.
Long Run with Roadkill
Relative effort 65. 13.08 mi. Time 2:00:01. Avg Pace 9:10 min/mi. Elev Gain 518 ft. Avg HR 143 bpm. The last 20 minutes was tempo around 8:10 pace.
Niggles: During the tempo, my entire posterior chain was on fire.
Sunday
Resting HR 57. Sleep 8h 28m. Deep 50m. Light 5h 53m. REM 1h 45m. Awake 3m. Body battery 100/36. Weight 171.7 lbs. Delta -2.0 lbs. BMI 22.8. Body Fat 7.9 %. Body Water 67.2 %. Pretty hungry all day post long run. I fueled my body with 2 bowls of chili at lunch and dinner was peanut butter and banana sandwich with chips. 1 Milky Way, 1 Hershey Bar, and 1 Fatboy. 2 beers. I may have overdone the sweets.
FTP Builder - Tempo
Relative effort 20. 28.11 mi. Time 1:22:17. Avg Speed 20.5 mph. Elev Gain 220 ft. Avg HR 126 bpm. Week 2 of FTP Builder is done and dusted.
Niggles: none
Niggles: none
Sunday, January 3, 2021
January 1 - 3
Friday New Year's Day
Resting HR 64. Sleep 6h 49m. Deep 1h 45m. Light 4h 5m. REM 59m. Awake 18m. Body battery 78/43.
Weight 175.2 lbs. Delta 1.3 lbs. BMI 23.2. Body Fat 9.0 %. Body Water 66.4 %. I'm constantly disappointed with myself and my ability or inability to do the right things with my diet. I eat too much junk and drink too much alcohol. I hope to get this under control in 2021. Food is fuel but it is also to be enjoyed. I need to find the balance.
2020 beat a lot of folks down and I guess I'm one of them. I'm tired and unmotivated. I decided not to run the NYD 5k, my body is tired and sore from 2-3 days of moving.
FTP Builder - Foundation
Relative effort 9. 15.66 mi. Time 48:11. Avg Speed 19.5 mph. Elev Gain 125 ft. Avg HR 119 bpm. I was a little tired and bummed, but felt a little better after.
Niggles: none
Saturday
Resting HR 55. Sleep 7h 38m. Deep 1h 1m. Light 5h 2m. REM 1h 35m. Awake 14m. Body battery 100/33. Weight 175.3 lbs. Delta 0.1 lbs. BMI 23.2. Body Fat 9.0 %. Body Water 66.4 %.
Long Run with Roadkill
Relative effort 31. 10.55 mi. Time 1:38:45. Avg Pace 9:22 min/mi. Elev Gain 246 ft. Avg HR 138 bpm. It was a lot of fun catching up with the Roadkill gang.
Niggles: none other than long run discomfort
Sunday
Resting HR 56. Sleep 8h 22m. Deep 2h 0m. Light 5h 33m. REM 49m. Awake 4m. Body battery 100/57. Weight 172.7 lbs. Delta -2.6 lbs. BMI 22.9. Body Fat 8.2 %. Body Water 67.0 %.
FTP Builder - Tempo
Relative effort 25. 22.57 mi. Time 1:09:45. Avg Speed 19.4 mph. Elev Gain 180 ft. Avg HR 130 bpm.
Niggles: left hamstring
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