1,300.6
Boston Marathon 125
7 time All American
3 All Time PRs
6 Age Group First Place Finishes
3,500.3
Debut of the Cinelli Superstar
Looking Glass Tour - 104 Miles and 8,700 Elevation
Tour de Possum - Coveted Possum Patch
Days Active - 323
Time - 469 Hours
Distance - 4,808
Elevation - 215,184
Run days/mileage: 4/28.7Cycling days/mileage: 3/66X-training time: 1:41Training time: 9:48Resting HR: 56Average weight: 175.6Sleep score: 72Stress level: 31
Resting HR 56. Sleep score 82 Good. Body battery 84/19. Weight 176.5 lbs.
Pre-Run Mobility and Core - 8:30
Relative effort 18. 5.33 mi. Time 50:02. Avg Pace 9:24 min/mi. Total Ascent 372 ft. Avg HR 140 bpm.
Niggles: Left hip continues to be an issue.
Gym Session - 31:24
Resting HR 60. Sleep score 63 Fair. Body battery 53/20. Weight 177.7 lbs. It is time once again to get this under control.
NTC 10-min yoga: lower-body restorative sequence - 15:19
Relative effort 17. 12 x 1 minute with 1 minute IR.
Niggles: Same as yesterday, left hip.
Resting HR 56. Sleep score 79 Fair. Body battery 87/34. Weight 175.0 lbs.
Relative effort 6. 13.11 mi. Time 45:14. Avg Speed 17.4 mph. Total Ascent 312 ft. Avg HR 99 bpm.
Niggles: None
Gym Session - 30:33
Resting HR 52. Sleep score 84 Good. Body battery 99/19. Weight 174.8 lbs.
NTC 10-min yoga: runner’s restorative sequence (with some core) - 14:02
Relative effort 31. 12.40 mi. Time 2:00:02. Avg Pace 9:41 min/mi. Total Ascent 415 ft. Avg HR 136 bpm.
Niggles: I managed much better with the slower pace.
Resting HR 56. Sleep score 71 Fair. Body battery 73/25. Weight 174.5 lbs.
Relative effort 9. 19.65 mi. Time 1:00:24. Avg Speed 19.5 mph. Total Ascent 282 ft. Avg HR 105 bpm.
Niggles: None
New Year's Eve spent downtown enjoying some food and drink. Too much drink has left me feeling a little rough.
Resting HR 61. Sleep score 40 Poor. Body battery 49/5. Weight 174.9 lbs.
Relative effort 49. 23:59. AG second (or first if Brent won Senior Grand Master). This was a tough one, considering poor sleep and too much bourbon, but it left me feeling better about Charleston.
Niggles: None
Resting HR 53. Sleep score 86 Good. Body battery 90/13. Weight 175.5 lbs.
Relative effort 21. 33.20 mi. Time 1:41:55. Avg Speed 19.5 mph. Total Ascent 1,302 ft. Avg HR 119 bpm.
Niggles: I had a thing with my left sit bone.
Run days/mileage: 4/29.7Cycling days/mileage: 1/16.95X-training time: 1:28Training time: 7:00Restring HR: 56Average weight: 173.6Sleep score: 74Stress level: 32
Resting HR 51. Sleep score 86 Good. Body battery 100/29. Weight 176.7 lbs.
NTC 10-min yoga: lower-body restorative sequence (with some core) - 16:17
Relative effort 11. 5.01 mi. Time 46:18. Avg Pace 9:14 min/mi. Total Ascent 98 ft. Avg HR 136 bpm.
Niggles: None, first time I have ran without hip issues in a couple weeks.
Resting HR 56. Sleep score 66 Fair. Body battery 74/20. Weight 175.7 lbs.
Relative effort 13. 5.37 mi. Time 50:02. Avg Pace 9:19 min/mi. Total Ascent 201 ft. Avg HR 136 bpm.
Niggles: This was my second run with no hip issues.
Resting HR 56. Sleep score 80 Good. Body battery 84/10. Weight 172.5 lbs.
NTC 5-minute yoga: morning stretch (with some core) - 12 minutes
Relative effort 36. 4 x 6 minutes. 8:14 - 7:42 pace.
Niggles: None
Resting HR 58. Sleep score 62 Fair. Body battery 50/18. Weight 171.3 lbs.
Relative effort 10. 16.95 mi. Time 1:00:14. Avg Speed 16.9 mph. Total Ascent 889 ft. Avg HR 112 bpm.
Niggles: I was a little hungover.
Resting HR 49. Sleep score 81 Good. Body battery 98/6. Weight 171.4 lbs.
NTC 10-min yoga: runner’s restorative sequence (with some core) - 17:32
Relative effort 73. I ran the last 13.31 miles of Justin's 20-miler. Time 2:02:01. Avg Pace 9:10 min/mi. Total Ascent 583 ft. Avg HR 146 bpm.
Niggles: My hips were an issue late in the run. I thought my left was better.
Resting HR 57. Sleep score 73 Fair. Body battery 62/12.
Spent the day eating and enjoying family.
Resting HR 60. Sleep score 75 Fair. Body battery 61/16. Weight 174.1 lbs.
Travel to Virginia to visit family.
Run days/mileage: 5/32.5Cycling days/mileage: 3/39.3X-training time: 1:27:41Training time: 8:48Restring HR: 52Average weight: 173.5Sleep score: 82Stress level: 24
Resting HR 51. Sleep score 85 Good. Body battery 98/32. Weight 173.3 lbs.
NTC Multi-Directional Strength - 15:53
NTC 5-Minute Yoga: Morning Stretch - 8:07
Relative effort 8. 14.79 mi. Time 45:07. Avg Speed 19.7 mph. Total Ascent 436 ft. Avg HR 116 bpm.
Niggles: None
NTC 10-Min Yoga: Runner’s Restorative Sequence - 11:03
Resting HR 52. Sleep score 81 Good. Body battery 97/32. Weight 172.6 lbs.
I have been dealing with this upper back, chest pain since Sunday, or I may have first noticed it during Thursday's gym session. It seems to be getting worse and I am fed up with it.
Relative effort 18. Rounded up to 7 miles. 7.01 mi. Time 1:05:05. Avg Pace 9:17 min/mi. Total Ascent 114 ft. Avg HR 139 bpm.
Niggles: My left hip started acting up after the first 3 miles so I had to reel in the pace from 9:06s to 9:20s. I need to get a handle on this. I didn't have any issue with the upper back/chest thing during the run.
NTC 10-Min Yoga: Runner’s Restorative Sequence - 10:35
Resting HR 53. Sleep score 95 Excellent. Body battery 100/39. Weight 172.1 lbs.
Relative effort 12. 12.52 mi. Time 40:07. Avg Speed 18.7 mph. Total Ascent 512 ft. Avg HR 130 bpm.
Niggles: None
NTC Multi-Directional Strength - 15:17
NTC 10-Min Yoga: Lower-Body Restorative Sequence - 11:22
Resting HR 55. Sleep score 60 Fair. Body battery 64/30. Weight 173.7 lbs.
NTC 5-minute yoga: morning stretch - 7 minutes
Relative effort 12. 5.24 mi. Time 50:02. Avg Pace 9:33 min/mi. Total Ascent 93 ft. Avg HR 132 bpm.
Niggles: I was not feeling it this morning, maybe it was the beers. My hip might be improving slightly.
Resting HR 53. Sleep score 88 Good. Body battery 100/26. Weight 173.0 lbs.
Yoga and Core - 8 minutes
Relative effort 10. 4.29 mi. Time 40:02. Avg Pace 9:20 min/mi. Total Ascent 45 ft. Avg HR 138 bpm.
Niggles: Minor hip discomfort.
Resting HR 54. Sleep score 87 Good. Body battery 90/25. Weight 175.8 lbs.
Relative effort 34. 12.30 mi. Time 2:00:04. Avg Pace 9:46 min/mi. Total Ascent 502 ft. Avg HR 138 bpm.
Niggles: I could not go too fast but I made it 2 hours.
Resting HR 51. Sleep score 81 Good. Body battery 99/32. Weight 174.0 lbs.
Relative effort 7. 12.00 mi. Time 43:16. Avg Speed 16.6 mph. Total Ascent 512 ft. Avg HR 111 bpm.
Niggles: My mystery pain has moved to my mid back and was acting up during the ride..
Relative effort 11. Fun run with the Wednesday Fun Runners.
Niggles: I felt better than expected, only one hip ouch.
Run days/mileage: 5/32.6Cycling days/mileage: 4/60.2X-training time: 1:05Training time: 9:34Resting HR: 52Average weight: 172.6Sleep score: 77Stress level: 28
Resting HR 53. Sleep score 83 Good. Body battery 100/31. Weight 173.8 lbs.
Relative effort 22. 2 x 90s @ 7:20 pace, 4 x 60s @ 7:08 pace, 4 x 30s , 4 x 15.
Niggles: My left hip flared up on the second set of 30s.
Relative effort 11. 15.75 mi. Time 49:38. Avg Speed 19.0 mph. Total Ascent 479 ft. Avg HR 123 bpm.
Niggles: None
Resting HR 56. Sleep score 80 Good. Body battery 69/35. Weight 172.6 lbs.
Relative effort 11. 4.18 mi. Time 40:05. Avg Pace 9:35 min/mi. Total Ascent 83 ft. Avg HR 138 bpm.
Niggles: My left hip was ~70% following yesterday's flare-up. My left side lower back is tight and sore and may be the cause of, or a result of some of my issue. I think I need to focus more on mobility.
Home Gym Session - 30 minutes
Resting HR 51. Sleep score 81 Good. Body battery 99/21. Weight 172.2 lbs.
Relative effort 21. 6.05 mi. Time 57:03. Avg Pace 9:26 min/mi. Total Ascent 199 ft. Avg HR 142 bpm.
Niggles: My left side lower back almost made me decide not to run, but I'm glad I did. It was rough for the first mile or two but eventually loosened up enough to run comfortably.
Relative effort 7. 10.03 mi. Time 35:37. Avg Speed 16.9 mph. Total Ascent 558 ft. Avg HR 120 bpm.
Niggles: None
Resting HR 54. Sleep score 72 Fair. Body battery 80/33. Weight 171.3 lbs.
Gym Session - 35 minutes
Relative effort 18. I probably pushed a little too hard at the end of this one.
Niggles: None
Resting HR 50. Sleep score 76 Fair. Body battery 97/29. Weight 171.4 lbs.
Relative effort 12. 4.35 mi. Time 40:04. Avg Pace 9:13 min/mi. Total Ascent 54 ft. Avg HR 138 bpm.
Niggles: All is good. My left calf was sore when I got out of the truck.
Resting HR 49. Sleep score 80 Good. Body battery 94/19. Weight 172.7 lbs.
Relative effort 22. 20.74 mi. Time 1:09:48. Avg Speed 17.8 mph. Total Ascent 2,255 ft. Avg HR 130 bpm.
Niggles: None
Resting HR 52. Sleep score 66 Fair. Body battery 75/. Weight 174.1 lbs.
Relative effort . 12.64 mi. Time 2:00:02. Avg Pace 9:30 min/mi. Total Ascent 459 ft. Avg HR 139 bpm.
Niggles: Both hip flexors were acting up near the end.
Run days/mileage: 4/19.1Cycling days/mileage: 4/75.1X-training time: 1:21Training time: 8:27Resting HR: 54Average weight: 174.5Sleep score: 80Stress level: 28
Resting HR 53. Sleep score 83 Good. Body battery 96/22. Weight 174.7 lbs.
Morning Mobility - 10 minutes
I attempted a run and only made it through the WU.
Afternoon Core - 10 minutes
Relative effort 25. 20.65 mi. Time 1:00:07. Avg Speed 20.6 mph. Total Ascent 338 ft. Avg HR 136 bpm.
Niggles: None
Resting HR 58. Sleep score 65 Fair. Body battery 57/14. Weight 174.3 lbs.
Relative effort 6. Testing the hip and it graded out at a 5/10 for function. 2.10 mi Time 21:01. Avg Pace. 9:59 min/mi. Total Ascent 55 ft. Avg HR 137 bpm.
Niggles: My left hip has improved but is not quite there yet.
Relative effort 17. 20.47 mi. Time 1:00:42. Avg Speed 20.2 mph. Total Ascent 512 ft. Avg HR 132 bpm.
Niggles: None
Home Gym Session - 22 minutes
Resting HR 55. Sleep score 78 Fair. Body battery 70/23. Weight 174.3 lbs.
Relative effort 5. 2.28 mi. Time 22:04. Avg Pace 9:41 min/mi. Total Ascent 54 ft. Avg HR 133 bpm.
Niggles: Slowly improving from hip strain
Relative effort 11. 18.10 mi. Time 1:00:05. Avg Speed 18.1 mph. Total Ascent 148 ft. Avg HR 117 bpm.
Niggles: None
Resting HR 59. Sleep score 82 Good. Body battery 74/29. Weight 175.0 lbs.
Gym Session - Hip abd/add, Glute press, Back extension. Pull ups 15. Smith: deadlift, squat, bench. Tricep press. Calf, abs.
Resting HR 54. Sleep score 88 Good. Body battery 97/22. Weight 173.3 lbs.
Relative effort 11. It was great to have a mostly painfree run and the weather was perfect. 4.73 mi. Time 45:02. Avg Pace 9:31 min/mi. Total Ascent 94 ft. Avg HR 133 bpm.
Niggles: My left hip is improving nicely. My right hamstring was grumbling at me after working around the house.
Resting HR 54. Sleep score 86 Good. Body battery 90/26. Weight 174.6 lbs.
Relative effort 23. 10.01 mi. Time 1:34:38. Avg Pace 9:27 min/mi. Total Ascent 369 ft. Avg HR 132 bpm. My goal for next week is a 2 hour run.
Niggles: My right hamstring was not an issue. My right calf niggled at me a time or two. My left hip is still improving.
Resting HR 45. Sleep score 76 Fair. Body battery 90/30. Weight 175.2 lbs.
I was a weirdo last night and could not get to sleep.
Relative effort 11. I did 1 KOM and 2 sprints with a little extra effort. 15.92 mi. Time 1:00:15. Avg Speed 15.9 mph. Total Ascent 768 ft. Avg HR 115 bpm.
Niggles: None