Week 29

Week starting July 19

Average weight for the week: 168.2

Delta from previous week: + 0.1

Run days/mileage: 5/23.2

Cycling days/mileage: 2/39.4

X-training time: 36:12

Training time: 6:35

Monday

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.

Zwift - NYC

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.

Tuesday

Resting HR 55. Sleep score 81 Good. Body battery 93/30. Weight 170.8 lbs.

Hour Run

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

Makuri Islands

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.

Wednesday

Resting HR 56. Sleep score 72 Fair. Body battery 91/16. Weight 169.1 lbs.

Gym Session - 30 minutes. Machines and core.

Smokey's Group Ride

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.

Thursday

Resting HR 57. Sleep score 78 Fair. Body battery 65/21. Weight 167.2 lbs.

Hour Run

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.

Friday

Resting HR 58. Sleep score 84 Good. Body battery 88/19. Weight 169.7 lbs.

Hour Run with Hill Repeats

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

Saturday

Resting HR 56. Sleep score 56 Fair. Body battery 88/9.

Tour de Possum

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.

Sunday

Resting HR 63. Sleep score 69 Fair. Body battery 62/14. Weight 170.0 lbs.

Zwift Recovery Ride

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.

Week 28

Week of July 12

Average weight for the week: 168.1

Delta from previous week: 0.0

Run days/mileage: 4/26.9

Cycling days/mileage: 1/55.5

X-training time: 27:46

Training time: 7:31

Monday

Resting HR 59. Sleep score 69 Fair. Body battery 60/17. Weight 167.4 lbs.

39 Minutes of Base Training with Strides

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.

Zwift - London

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.

Tuesday

Resting HR 61. Sleep score 73 Fair. Body battery 66/. Weight 167.0.

Gym Session - 26 minutes

Intervals

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.

Wednesday

Resting HR 57. Sleep score 89 Good. Body battery 96/16. Weight 168.4 lbs.

Smokey's Group Ride

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.

Thursday

Resting HR 63. Sleep score 33 Poor. Body battery 44/16. Weight 169.7 lbs.

Afternoon Run

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.

Friday

Resting HR 57. Sleep score 83 Good. Body battery 90/22. Weight 167.8 lbs.

Shake Out with Strides

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.

Saturday

Resting HR 62. Sleep score 66 Fair. Body battery 65/6.

Senic City Scorcher

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.

Sunday

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.

Week 27

Week of July 5 - 11

Runs/mileage: 4/20.8

Rides/mileage: 2/33.1

X-training time: 0:10

Training time: 5:03

Monday

Resting HR 60. Sleep score 61 Fair. Body battery 56/16.

Buffalo Park

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.

Tuesday

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.

Wednesday

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.

Historic Brewing Group Run

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

Thursday

Resting HR 68. Sleep score 36 Poor. Body battery 52/5.

Run Flagstaff Group Run - Cross country practice disguised as a group run.

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.

Friday

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.

Saturday

Resting HR 54. Sleep score 82 Good. Body battery 100/35. Weight 169.9 lbs.

CHKM Long Run

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.

Sunday

Resting HR 59. Sleep score 79 Fair. Body battery 85/13.

Jerry's Tour of Spring City

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.

July 1 - 4

Thursday

Resting HR 59. Sleep score 73 Fair. Body battery 77/14. Weight 167.1 lbs.

Zwift - France

Relative effort 11. 19.68 mi. Time 1:00:11. Avg Speed 19.6 mph. Elev Gain 472 ft. Avg HR 118 bpm.

Niggles: none

Zwift - France

Relative effort 8. 13.45 mi. Time 45:10. Avg Speed 17.9 mph. Elev Gain 505 ft. Avg HR 116 bpm.

Niggles: none

I fueled my body with hamburgers and fries form home. 1 Milky Way and ice cream. 2 rum drinks.

Friday

Resting HR 56. Sleep score 71 Fair. Body battery 59. Weight 169.3 lbs.

Lunch Run

Relative effort 11. 4.31 mi. Time 40:01. Avg Pace 9:17 min/mi. Elev Gain 142 ft. Avg HR 137 bpm.

Niggles: none

I fueled my body with chicken fried rice from Asia Cafe. 1 beer and 1 rum drink.

Saturday

Resting HR 59. Sleep score 74 Fair. Body battery 88/28. Weight 170.7 lbs.

Travel to Phoenix through Denver - The first flight was good the second made me nauseous. We arrived in Phoenix around 2:45 and went straight to packet pickup at the Runner’s Den.

I fueled my body with burgers and beers from Copper Blues.

Sunday

Resting HR 58. Sleep score 75 Fair. Body battery 85/14.

It was a pretty good day that started really early. No jet lag for me, right?

ARR Summe Series 4 Miler

Relative effort 70. 29:42, 3rd AG, 44th Overall male, 57th Overall. Summer Series 4th of July 4 mile road race - The race was fun but not very successful, time wise, for me. I did finish 3rd in my age group and was All American, but my heart rate was elevated from the start. I was in zone 5 for 75% of the race.

Justin and Kristen both had good races finishing 2nd and 3rd in their age group.

Niggles: No niggles, but I did get a hot spot on my left heel.

Breakfast at Biscuit Cafe - This was a nice choice. I had stuffed french toast with eggs and bacon.

Travel to Flagstaff - This was an interesting trip, the landscape was like nothing I could have imagined. Our first stop, Flagstaff Brewing was not a good experience, the guy at the bar instructed us to find a table and he would bring us menus. He never did. We left and went to the Lumber Yard Brewery, much better service. After lunch we walked over to Run Flagstaff. The staff seemed pretty nice. I got a hat. We went from there to check in to our room.

Mother Road Brewery - I really liked this place. The hanging lights had shades made from different materials like maps. I’m already tired of eating out. My goal for tomorrow is make a few better decisions.

I left my ear plugs at the Westin and didn’t discover it until bedtime, now I’m lying here writing this when I should be sleeping. Sometimes I don’t like being me and it is exhausting. I also forgot to take my sleep aids. I need to do better tomorrow.