Week 34 - Week 1 of 7 Boston Training

Week of August 23

Average weight for the week: 169.4

Run days/mileage: 4/31.3

Cycling days/mileage: 4/103.4

X-training time: 1:51

Training time: 12:40

Monday

Resting HR 57. Sleep score 67 Fair. Body battery 80/19. Weight 168.1 lbs.

Easy Run

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

Zwift Paris

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.

Tuesday

Resting HR 57. Sleep score 72 Fair. Body battery 67/21. Weight 169.1 lbs.

Tempo

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.

Wednesday

Resting HR 52. Sleep score 85 Good. Body battery 99/30. Weight 169.2 lbs.

Smokey's Group Ride

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.

Thursday

Resting HR 53. Sleep score 86 Good. Body battery 87/29.

Hour Run

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.

Friday

Resting HR 54. Sleep score 76 Fair. Body battery 77/38. Weight 171.4 lbs.

Easy Morning Run

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.

Saturday

Resting HR 51. Sleep score 87 Good. Body battery 100/19. Weight 173.4 lbs.

Long Run

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.

Sunday

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.

Week 33

Week of August 16

Run days/mileage: 2/13.1

Cycling days/mileage: 1/1:00

X-training time: 0:54

Training time: 3:54

Monday

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

Lunch Run

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

Yorkshire

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.

Tuesday

Resting HR 57. Sleep score 84 Good. Body battery 81/33. Weight 169.9 lbs.

Hour Run with Hill Strides

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.

Wednesday

Resting HR 57. Sleep score 78 Fair. Body battery 81/. Weight 169.1 lbs.

Gym Session - 30 minutes. Total body.

Smokey's Group Ride

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.

Thursday

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 125^th Boston Marathon. What have I gotten myself into?

Hour Run

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.

Friday

Resting HR 56. Sleep score 85 Good. Body battery 90/14. Weight 169.2.

Oak Ridge Ride

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).

Saturday

Resting HR 61. Sleep score 73 Fair. Body battery 54/5. Weight 168.1 lbs.

CHKM Group Long Run

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.

Sunday

Resting HR 57. Sleep score 84 Good. Body battery 76/14. Weight 168.7 lbs.

Turnpike with ORV TT Loop

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.

Week 32

Week of August 9

Average weight for the week: 170.7

Delta from previous week: + 1.2

Run days/mileage: 5/32.2

Cycling days/mileage: 3/93.4

X-training time: 1:58

Training time: 12:36

Monday

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

Tuesday

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.

Beach Run #1

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.

Wednesday

Resting HR 58. Sleep score 80 Good. Body battery 70/19.

Beach Run #2

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.

Thursday

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.

Friday

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.

Saturday

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.

Sunday

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.

Zwift Richmond

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.

Week 31

Week of August 2

Average weight for the week: 169.5

Delta from previous week: - 0.2

Run days/mileage: 4/30.3

Cycling days/mileage: 2/37.9

X-training time: 1:58

Training time: 8:48

Monday

Resting HR 55. Sleep score 87 Good. Body battery 100/28. Weight 172.0 lbs.

Easy Run

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.

Richmond

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.

Tuesday

Resting HR 54. Sleep score 79 Fair. Body battery 93/21. Weight 169.8 lbs.

Hour Run

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.

Wednesday

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.

Smokey's Group Ride

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.

Thursday

Resting HR 48. Sleep score 79 Fair. Body battery 83/25. Weight 171.1 lbs.

Evening Run

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.

Friday

Resting HR 56. Sleep score 87 Good. Body battery 87/27. Weight 169.9 lbs.

Hour Run

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.

Saturday

Resting HR 56. Sleep score 87 Good. Body battery 96/23. Weight 170.4 lbs.

CHKM Group Run

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

Sunday

Resting HR 55. Sleep score 70 Fair. Body battery 96/10. Weight 169.2 lbs.

Is it a coffee ride if you don’t get a scone?

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.

Week 30

Week of July 26

Average weight for the week: 169.7

Delta from previous week: + 1.5

Run days/mileage: 3/19.4

Cycling days/mileage: 5/106.5

X-training time: 1:10

Training time: 10:09

Monday

Resting HR 51. Sleep score 80 Good. Body battery 100/38. Weight 170.5 lbs.

Pre-Run Yoga and Core - 10 minutes

Hour Base Run

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.

Tuesday

Resting HR 53. Sleep score 87 Good. Body battery 100/14. Weight 168.7 lbs.

Hour Run with Strides

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.

Spinning Around OR

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.

Wednesday

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.

Smokey's Group Ride

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.

Thursday

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

Friday

Resting HR 59. Sleep score 73 Fair. Body battery 74/24. Weight 169.1 lbs.

Trash Run

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.

Saturday

Resting HR 58. Sleep score 86 Good. Body battery 91/11. Weight 170.8 lbs.

Knoxville Long Run

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.

July Stats

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

Sunday

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.