Week 47

Week of November 22

Run days/mileage: 5/33.6

Cycling days/mileage: 0

X-training time: 52:42

Training time: 5:48

Resting HR: 55

Average weight: 174.5

Sleep score: 80

Stress level: 28

Monday

Resting HR 52. Sleep score 90 Excellent. Body battery 100/37. Weight 175.0 lbs.

NYC

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

Tuesday

Resting HR 54. Sleep score 77 Fair. Body battery 84/29. Weight 176.2 lbs.

Gym Session - 30 minutes

Watopia

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

Wednesday

Resting HR 53. Sleep score 87 Good. Body battery 85/14. Weight 173.2 lbs.

6 Mile Run

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.

Thursday

Resting HR 59. Sleep score 77 Fair. Body battery 55/12. Weight 173.2 lbs.

KTC Turkey Trot

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.

Friday

Resting HR 56. Sleep score 77 Fair. Body battery 72/32. Weight 173.8 lbs.

Post race recovery and over eating.

Saturday

Resting HR 52. Sleep score 69 Fair. Body battery 67/20. Weight 178.5 lbs.

Morning Mobility - 10 minutes.

Long Run Attempt

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.

Yorkshire

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.

Sunday

Resting HR 53. Sleep score 83 Good. Body battery 87/. Weight 175.5 lbs.

Gym Session - 30 minutes

Week 46

Week of November 15

Run days/mileage: 5/32.8

Cycling days/mileage: 1/17.0

X-training time: 0:31

Training time: 6:47

Restring HR: 56

Average weight: 174.8 lbs

Sleep score: 76

Stress level: 30

Monday

Resting HR 58. Sleep score 81 Good. Body battery 90/22. Weight 173.8 lbs.

Tempo & Hill Repeats

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.

Tuesday

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.

Wednesday

Resting HR 57. Sleep score 78 Fair. Body battery 87/21. Weight 174.4 lbs.

Steady Run

Relative effort 58. 40 minutes in zone 3 at 8:10 pace.

Niggles: Some right hip issues.

Thursday

Resting HR 57. Sleep score 85 Good. Body battery 76/32. Weight 174.0 lbs.

Easy Morning Run

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.

Friday

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.

Saturday

Resting HR 56. Sleep score 74 Fair. Body battery 86/5. Weight 174.3 lbs.

Secret City HM

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.

Sunday

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.

Week 45

Week of November 8

Average weight for the past 7 days: 172.8

Run days/mileage: 4/26.4

Cycling days/mileage: 2/41.8

X-training time: 0:45

Training time: 7:23

Monday

Resting HR 61. Sleep score 71 Fair. Body battery 71/18. Weight 173.5 lbs.

Hill Repeats

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

Tuesday

Resting HR 51. Sleep score 79 Fair. Body battery 70/18. Weight 173.0 lbs.

Easy Run

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

Wednesday

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.

Afternoon Run

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

Thursday

Resting HR 60. Sleep score 77 Fair. Body battery 75/18. Weight 174.7 lbs.

Activity

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

Friday

Resting HR 58. Sleep score 80 Good. Body battery 80/32. Weight 174.2 lbs.

Gym Sesion - 31 minutes

Rest/Recovery - 1 hour

Saturday

Resting HR 57. Sleep score 75 Fair. Body battery 90/12. Weight 175.8 lbs.

Long Run

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.

Sunday

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.

Recovery Ride

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 -

Week 44

Week of November 1

Average weight for the past 7 days: 172.1

Runs/mileage: 4/21.2

Rides/mileage: 3/44.4

Strength sessions: 1

Training time: 6:21

Monday

Resting HR 56. Sleep score 74 Fair. Body battery 100/17. Weight 173.1 lbs.

Morning Workout

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

Innsbruck

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

Tuesday

Resting HR 49. Sleep score 82 Good. Body battery 67/22. Weight 171.8 lbs.

Entered the Chicago Marathon lottery.

London

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

Wednesday

Resting HR 63. Sleep score 46 Poor. Body battery 65/14. Weight 171.7 lbs.

WNR

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

Thursday

Resting HR 60. Sleep score 46 Poor. Body battery 48/16. Weight 173.2 lbs.

Lunch Run

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.

Friday

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.

Saturday

Resting HR 60. Sleep score 79 Fair. Body battery 87/11. I didn't sleep well because I ate too much dinner.

Knoxville Long Run

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

Sunday

Resting HR 56. Sleep score 79 Fair. Body battery 69/. Weight 174.3 lbs.

Afternoon Recovery Ride

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

Week 43

Week of October 25

Run days/mileage: 3/11.4

Cycling days/mileage: 3/80.8

Training time: 7:38

Monday

Resting HR 57. Sleep score 72 Fair. Body battery 65/22. Weight 173.6 lbs.

Strides and Hill Repeats

Relative effort 11. 4 x 100m strides. 4 x 100m and 1 x 90 seconds hills

Niggles: None

Tuesday

Resting HR 59. Sleep score 76 Fair. Body battery 83/13. Weight 172.2 lbs.

Yorkshire

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

Easy 4

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

Wednesday

Resting HR 51. Sleep score 78 Fair. Body battery 77/17. Weight 172.1 lbs.

London

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

Thursday

Resting HR 57. Sleep score 79 Fair. Body battery 80/26. Weight 171.2 lbs.

Chestnut Ridge to Riverview

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

Friday

Resting HR 61. Sleep score 77 Fair. Body battery 75/34. Weight 172.3 lbs.

Activity

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

Saturday

Resting HR 60. Sleep score 74 Fair. Body battery 83/18. Weight 172.1 lbs.

Knoxville Loop

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.

Sunday

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.