Week 38 - Week 5 of 7 Boston Training

Week of September 20

Average weight for the last 7 days: 172.9

Run days/mileage: 3/14.6

Cycling days/mileage: 1/25.6

X-training time: 1:30

Training time: 5:33

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.

Monday

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

Richmond

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

Tuesday

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.

Wednesday

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.

FTP Builder - Foundation

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.

Thursday

Resting HR 58. Sleep score 66 Fair. Body battery 59/10. Weight 172.8 lbs.

Failed Attempt at the Virtual Cooper River Bridge 10k

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.

FTP Builder - Strength

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

Friday

Resting HR 60. Sleep score 68 Fair. Body battery 50/12. Weight 171.5.

FTP Builder - Foundation

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.

Saturday

Resting HR 50. Sleep score 83 Good. Body battery 99/28. Weight 172.7 lbs.

FTP Builder - Tempo

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.

Sunday

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.

Week 37 - Week 4 of 7 Boston Training

Week of September 13

Average weight for the week: 171.8

Delta from previous week: - 0.6

Run days/mileage: 5/43.5

Cycling days/mileage: 1/24.0

X-training time: 1:31

Training time: 9:35

Monday

Resting HR 56. Sleep score 69 Fair. Body battery 80/25.

Easy Run

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

Tuesday

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+.

Wednesday

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

Thursday

Resting HR 52. Sleep score 81 Good. Body battery 99/20. Weight 172.2 lbs.

Intervals

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

Friday

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+.

Saturday

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

Sunday

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

Test Run

Relative effort 7. I didn't even make it 3 miles.

Niggles: Right calf.

Grosse Pointe Blank

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

Week 36 - Week 3 of 7 Boston Training

Week of September 6

Average weight for the week: 172.4

Delta from previous week: + 1.7

Run days/mileage: 5/40.8

Cycling days/mileage: 0 My bike has been in the shop since August 26th.

X-training time: 0:30

Training time: 6:50

Monday

Resting HR 58. Sleep score 83 Good. Body battery 87/21. Weight 172.6 lbs.

Easy Run

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.

Tuesday

Resting HR 57. Sleep score 69 Fair. Body battery 67/5. Weight 171.9 lbs.

Tempo

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.

Wednesday

Resting HR 55. Sleep score 64 Fair. Body battery 47/10. Weight 170.7.

Smokey's Group Ride

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.

Thursday

Resting HR 58. Sleep score 71 Fair. Body battery 62/5. Weight 169.7 lbs.

Intervals

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.

Friday

Resting HR 60. Sleep score 65 Fair. Body battery 44/8. Weight 172.3 lbs. Asian food blows me up.

Easy Run

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.

Saturday

Resting HR 56. Sleep score 78 Fair. Body battery 83/14. Weight 173.3 lbs, I don't think this was accurate.

Long Run

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.

Sunday

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.

Week 35 - Week 2 of 7 Boston Training

Week of August 29

Average weight for the week: 170.7

Delta from previous week: + 1.3

Run days/mileage: 5/38

Cycling days/mileage: 2/36.4

X-training time: 2:31

Training time: 10:31

Monday

Resting HR 53. Sleep score 83 Good. Body battery 99/33. Weight 171.8 lbs.

Easy Run

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

Tuesday

Resting HR 56. Sleep score 79 Fair. Body battery 84/14. Weight 172.8 lbs.

Tempo

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.

Wednesday

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.

Thursday

Resting HR 49. Sleep score 82 Good. Body battery 100/15. Weight 172.0 lbs.

Hour Run with Strides

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.

Friday

Resting HR 59. Sleep score 70 Fair. Body battery 56/9. Weight 172.6 lbs.

Easy Run

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.

Saturday

Resting HR 57. Sleep score 60 Fair. Body battery 45/5.

Long Run

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.

Sunday

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.