Week 51

Week of December 19

Runs/mileage: 4/28.2

Rides/mileage: 2/37.1

X-training time: 2:26

Training time: 8:46

Resting HR: 56

Average weight: 173.6

Sleep score: 73

Stress level: 27

Monday

Resting HR 57. Sleep score 72 Fair. Body battery 87/41. Weight 175.1.

NTC Restorative Yin

Physical Therapy: Laser therapy. Needling with stim. Total gym jumps 2x20. Step ups 24’ 3x8. Lunges with overhead 3x8. SLRDL 2x10.

Tuesday

Resting HR 57. Sleep score 75 Fair. Body battery 91/26. Weight 174.2.

Easy Run

Relative effort 31. 7.70 mi. Time 1:10:02. Avg Pace 9:05 /mi. Total Ascent 216 ft. Avg HR 144 bpm.

Niggles: None

Fight Club #5 Shoulders (Kneeling Arnold press 20 1x15 1x18 30 1x9. Laterals 20 2x15 [form fell apart on set 2] 1x10. Front raises 10 3x12. IR and H-abd 3 sets.)

NTC Gentle Yoga with meditation

Wednesday

Resting HR 55. Sleep score 82 Good. Body battery 81/21. Weight 173.0.

I didn't rest well and had to have a nap.

Easy Run

Relative effort 20. 6.21 mi. Time 1:00:02. Avg Pace 9:40 /mi. Total Ascent 134 ft. Avg HR 140 bpm.

Niggles: None, but I am sore from Monday's therapy and running was just ok.

Knee Rehab: Step ups 18’ 3x8. Lunges with overhead 8 3x8. DL 60 3x6. Side lying hip abduction 3x15.

Thursday

Resting HR 59. Sleep score 45 Poor. Body battery 59/22. Weight 173.9.

Easy with 10 Minute Pickup

Relative effort 33. 8.28 mi. Time 1:15:02. Avg Pace 9:04 /mi. Total Ascent 249 ft. Avg HR 142 bpm.

Niggles: None

Friday

Resting HR 54. Sleep score 77 Fair. Body battery 95/43. Weight 172.0.

Zwift - Volcano Circuit in Watopia with Bernie

Relative effort 13. 19.73 mi. Time 1:00:08. Avg Speed 19.7 mph. Total Ascent 531 ft. Avg HR 124 bpm.

Niggles: None

Knee Rehab: Step ups 18’ 3x8. Lunges with overhead 10 3x8. DL 30 3x12. Side lying hip abduction 2 3x12. Hip mobility.

Saturday

Resting HR 55. Sleep score 87 Good. Body battery 100/27.

Zwift - Railways and Rooftops in Makuri Islands with Bernie

Relative effort 11. 17.37 mi. Time 1:00:07. Avg Speed 17.3 mph. Total Ascent 955 ft. Avg HR 115 bpm.

Niggles: None

NTC Lower-Body Restorative Sequence

Sunday Christmas

Resting HR 53. Sleep score 75 Fair. Body battery 87/21.

Christmas Run

Relative effort 25. 6.08 mi. Time 54:49. Avg Pace 9:01 /mi. Total Ascent 169 ft. Avg HR 143 bpm.

Niggles: None

Week 50

Week of December 12

Runs/mileage: 4/25

Rides/mileage: 2/41

X-training time: 3:12

Training time: 9:01

Resting HR: 58

Average weight: 173.1

Sleep score: 70

Stress level: 31

Monday

Resting HR 59. Sleep score 65 Fair. Body battery 74/12. Weight 172.6.

NTC Restorative Yin

Lunch Run

Relative effort 31. 5.47 mi. Time 50:01. Avg Pace 9:08 /mi. Total Ascent 174 ft. Avg HR 145 bpm.

Niggles: None

Core with Heather Maclean

Fight Club #3 Back: Pull ups BW 5 Assist 80 20. Seated Row 70 1x20 80 1x15 90 1x12. Lat Pulldown 70 1x20 80 1x15 90 1x10. KB row 30 1x6 2x8.

Tuesday

Resting HR 60. Sleep score 44 Poor. Body battery 46/20. Weight 172.5.

NTC Gentle Yoga

Fight Club #4 Shoulders: Kneeling Arnold press 20 3x15. Laterals 10 3x15. Front raises 10 3x10.

MRI Findings

Ligaments: The cruicate and collateral ligaments are intact.

Menisci and Femoral-Tibial Hyaline Cartilage: A posterior horn medial meniscus inner margin undersurface tear is present. Mild medial femoral condyle chrondral thinning is present. Mild lateral meniscus inner margin body and posterior horn fraying is present. Mild superficial lateral femoral condyle and lateral tibial plateau chrondal fibrillation.

Patellofemoral Joint and Extensor Mechanism: Patellofemoral alignment is within normal range. 7 mm x 12 mm area of full-thickness chondral thinning is present in the central to medila trochlea with mild subchondral marrow edema. Deep chondral thinning of the inferior-medial patellar facet and median ridge is present with mild subchondral marrow edema. The quadriceps and patellar tendons are intact.

Osseus/Bone Marrow: No fracture or aggressive marrow replacing lesion.

General: Mediun knee joint effusion. No soft tissue mass.

Impression:

1. Posterior horn medial meniscus inner margin undersurface tear. Mild medial femoral condyle chrondral thinning.
2. Mild lateral meniscus inner margin body and posterior horn fraying. Mild lateral compartment chrondal fibrillation.
3. 7 mm x 12 mm area of full-thickness chondral thinning in the central to medila trochlea and deep chondral thinning of the inferior-medial patellar facet and median ridge. Mild patellofemoral subchondral marrow edema.
4. Mediun knee joint effusion.

I am overwhelmed with this diagnosis and I'm not sure how to move forward. I did begin taking glucosamine chondroitin. It might be a little late for that but it is something.

Zwift - Neokyo All-Nighter in Makuri Islands

Relative effort 13. 19.34 mi. Time 1:00:08. Avg Speed 19.3 mph. Total Ascent 659 ft. Avg HR 124 bpm.

Niggles: None or left knee. Is it possible to have more discomfort after hearing bad news?

Wednesday

Resting HR 60. Sleep score 75 Fair. Body battery 66/34. Weight 173.0.

Knee Rehab: Clams with band 3x15. Mini squat with band 3x15. Eccentric bridge 3x10. Wall sits 1x30s 2x45s. Straight leg raise 3x15. TKE 3x15.

Zwift - Volcano Circuit in Watopia with Miguel

Relative effort 13. 21.62 mi. Time 1:00:06. Avg Speed 21.6 mph. Total Ascent 561 ft. Avg HR 127 bpm.

Niggles: My knee complained a little at the start but was fine by the end.

Ice legs left only x 2

Thursday

Resting HR 56. Sleep score 78 Fair. Body battery 84/23. Weight 172.5.

Glute and Core Strength added kneeling quad and hip flexor stretch x 1 minute

Evening Run #1

Relative effort 5. Kinvara 10. 2.12 mi. Time 19:26. Avg Pace 9:09 /mi. Total Ascent 24 ft. Avg HR 138 bpm.

Niggles: It didn't feel great but it was a run and I love running.

Evening Run #2

Relative effort 37. Triumph 18. 4.00 mi. Time 35:28. Avg Pace 8:51 /mi. Total Ascent 40 ft. Avg HR 152 bpm.

Niggles: None

Ice legs left only

Friday

Resting HR 58. Sleep score 76 Fair. Body battery 69/25. Weight 171.8.

Quick Loosen Up with Nikki Hiltz

Hill Repeats

Relative effort 18. 7 x 100m (0:27, 0:26.5, 0:25.9, 0:26.1, 0:24.4, 0:23.2, 0:24.6).

Niggles: No knee pain but I can tell something is up, maybe I feel some swelling.

Iced left knee

Saturday

Resting HR 58. Sleep score 84 Good. Body battery 79/8. Weight 173.5.

Pre-Run: leg swings, band moves, and dynamic stretch

CHKM Group Run

Relative effort 31. 8.65 mi. Time 1:20:01. Avg Pace 9:15 /mi. Total Ascent 322 ft. Avg HR 142 bpm.

Niggles: A couple pangs of pain

Iced left leg

Phtsical Therapy: Jacob thinks the popping is due to the swelling and I now have been wrapped to reduce swlling. Home exercises are: Lunge with knee over toes. Lateral lunge and jump. Deadlifts. 24’ step ups. Wrapped knee to decrease swelling.

Sunday

Resting HR 58. Sleep score 65 Fair. Body battery 67/16.

Fight Club Chest: Push-ups 3x13. Smith Bench press 75 3x11. Chest Press 60 3x12. Smith Incline press 45 2x15 55 1x15. Cable fly 12.5 3x15.0

Top Golf and too many beers.

Week 49 Mexico

Week of December 5

Runs/mileage: 3/11

Rides/mileage: 2/25.5

X-training time: 2:54

Training time: 5:06

Resting HR: 57

Average weight: 174.5

Sleep score: 69

Stress level: 32

Monday

Resting HR 60. Sleep score 65 Fair. Body battery 55/7.

Morning Walk and run down 5th Ave

Tuesday

Resting HR 60. Sleep score 47 Poor. Body battery 61/11.

Gym Session

Wednesday

Resting HR 56. Sleep score 83 Good. Body battery 87/9.

First Day of Fight Club

15 minutes TM. Shoulders. 15 minutes TM

Thursday

Resting HR 59. Sleep score 37 Poor. Body battery 37/9.

Travel from Mexico to home.

I didn't think I would make it home, but I powered through.

Friday

Resting HR 55. Sleep score 87 Good. Body battery 93/37. Weight 174.2.

I'm still struggling a little from the Mexico trip.

Zwift - Flat Route in Watopia

Relative effort 11. 19.54 mi. Time 1:02:25. Avg Speed 18.8 mph. Total Ascent 600 ft. Avg HR 113 bpm.

Niggles: None

Saturday

Resting HR 51. Sleep score 92 Excellent. Body battery 100/18. Weight 174.9.

Pre-Run (leg swings, dynamic stretches, lunges, step downs)

Tempo Repeats

Relative effort 41. 4 x 8 minutes (8:47, 8:37, 8:26, 8:11 paces)

Niggles: None

Tour de Lights

Relative effort 7. 5.97 mi. Time 1:01:35. Avg Speed 5.8 mph. Total Ascent 210 ft. Avg HR 103 bpm.

Niggles: None, but started with a mild migraine.

Sunday

Resting HR 57. Sleep score 72. Body battery 62/. Weight 174.4.

Pre-Run (leg swings, lunges, step downs)

Base

Relative effort 13. 3.43 mi. Time 30:02. Avg Pace 8:45 /mi. Total Ascent 79 ft. Avg HR 142 bpm.

Niggles: None

Fight Club #2 Chest (Push-ups 3x12. Smith Bench press 75 3x10. Chest Press 40 50 60 3x15. Smith incline press 45 1x15 2x12. Pec Fly 50 2x15.)

Week 48

Week of November 28

Runs/mileage: 5/24.6

Rides/mileage: 2/38.3

X-training time: 2:05

Training time: 7:51

Monday

Resting HR 55. Sleep score 88 Good. Body battery 100/17. Weight 174.3.

NTC Restorative Yin - 21:50

Lunch Run

Relative effort 34. 5.37 mi. Time 48:51. Avg Pace 9:06 /mi. Total Ascent 161 ft. Avg HR 146 bpm.

Niggles: My legs are sore and my HR was a little high. Average GCT is 53.0% L / 47.0% R.

I had barely been asleep when I awoke around 10:00 with a mild panic attack. I called Pat and it resolved after a few minutes. I didn't have any alcohol and was having trouble getting to sleep.

Tuesday

Resting HR 58. Sleep score 48 Poor. Body battery 51/22. Weight 173.8, I'm surprised I'm down .5 lbs after eating almost half of a coconut pie.

A couple things I need to eliminate or reduce:

1. Binging TV
2. Lying in bed scrolling Instagram Reels
3. Eating sugar and processed foods

NTC Gentle Yoga - 18:30

Pre-Run (rope jumping 2x40, push ups 2x10, lunges 10, SL squats 10) - not timed

Dodging Storms with TLR

Relative effort 32. 4.09 mi. Time 35:53. Avg Pace 8:46 /mi. Total Ascent 129 ft. Avg HR 150 bpm. GCT 52.7% L / 47.3% R

Niggles: None

Wednesday

Resting HR 60. Sleep score 65 Fair. Body battery 57/15. Weight 172.0.

I woke up with some discomfort behind my right knee, probably hamstring or calf.

Gym Session (Smith chest press 75 1x8 95 1x7 115 1x5. KB farmer’s carry 60 3x down n back. KB DL 60 3x7. KB halos 20 3x10. KB swings 30 3x7. BOSU SL balance 3x30s. Lat Pulldown 120 1x7 130 2x5.)

Zwift - Sprinter's Playground in Makuri Islands

Relative effort 12. 19.42 mi. Time 1:00:05. Avg Speed 19.4 mph. Total Ascent 551 ft. Avg HR 119 bpm.

Niggles: None

NTC Restorative Yin - 22:05

Thursday

Resting HR 58. Sleep score 68 Fair. Body battery 75/14. Weight 173.5.

Hour Run

Relative effort 21. 6.91 mi. 5 x 100m strides (paces: 6:55, 6:39, 6:36, 6:13, 6:14. Trying to get the pace down to mile or 800m pace) Time 1:04:06. Avg Pace 9:16 /mi. Total Ascent 123 ft. Avg HR 141 bpm. Avg GCT Balance 52.8% L / 47.2% R.

Niggles: None, finally feeling pretty good.

Core with Heather Maclean - 18:15

Zwift - Watopia's Waistband in Watopia

Relative effort 12. 18.93 mi. Time 1:00:12. Avg Speed 18.9 mph. Total Ascent 407 ft. Avg HR 119 bpm.

Niggles: None

Friday

Resting HR 56. Sleep score 77. Body battery 75/21.

Afternoon Run

Relative effort 26. 5.00 mi. Time 46:46. Avg Pace 9:21 /mi. Total Ascent 110 ft. Avg HR 145 bpm.

Niggles: None

Saturday

Resting HR 61. Sleep score 58. Body battery 48/10.

Travel to Playa Del Carmen, Mexico

Sunday

Resting HR 60. Sleep score 45. Body battery 58/7.

Treadmill Run

Relative effort 15. 3.23 mi. Time 30:01. Avg Pace 9:17 /mi. Total Ascent --. Avg HR 145 bpm.

Niggles: None

Gym Session - 15:02

Week 47

Week of November 21

Runs/mileage: 4/25.3

Rides/mileage: 0

X-training time: 0:52

Training time: 4:42

Resting HR: 55

Average weight: 174.4

Sleep score: 66

Stress level: 35

Monday

Resting HR 50. Sleep score 87 Good. Body battery 100/10. Weight 173.7.

Dr Dabbs mentioned a double density spot on the X-ray that could be something, but I have it on both knees so it could just be how my knees are built. I have my MRI scheduled for 11:00 on 12/2 in Oak Ridge and my follow up with Dr. Dabbs at 2:40 on 12/13 at TOC.

NTC Restorative Yin - 22:01

Lunch Run

Relative effort 33. First run post covid and marathon knee issue. 5.00 mi. Time 45:36. Avg Pace 9:07 /mi. Total Ascent 99 ft. Avg HR 147 bpm.

Niggles: The issue with my right foot reared it's ugly head today. My knee did OK. My HR was high probably due to Covid.

Tuesday

Resting HR 56. Sleep score 32 Poor. Body battery 43/13. Weight 174.5.

I went with Justin last night to a bourbon tasting at the 530 Lounge and had a little too much to drink. I took an hour nap but still didn't feel much better.

Top Golf with co-workers

Wednesday

Resting HR 56. Sleep score 82 Good. Body battery 89/9. Weight 174.8.

NTC Lower-Body Restorative Sequence - 12:02

Lunch Run

Relative effort 36. 5.01 mi. Time 45:35. Avg Pace 9:06 /mi. Total Ascent 135 ft. Avg HR 148 bpm.

Niggles: Right foot issue

Thursday

Resting HR 55. Sleep score 60 Fair. Body battery 64/10. Weight 175.1.

NTC Gentle Yoga - 18:34

KTC Regal Turkey Trot

Relative effort 35. This wasn't my fastest but I'm ok with it. Only my thrid run since having Covid and I had no intention of going all out. Splits: 8:13, 7:58, 7:52, 6:38. Average HR 158.

Niggles: The spot on my right foot is lingering.

Friday

Resting HR 55. Sleep score 77 Fair. Body battery 83/26. Weight 175.5.

A full day of recovery, shopping, and installing a toilet at Kristen's.

Saturday - Justin's Birthday

Resting HR 58. Sleep score 78 Fair. Body battery 80/5. Weight 175.8.

Long Run

Relative effort 55. 10.01 mi. Time 1:32:37. Avg Pace 9:15 /mi. Total Ascent 420 ft. Avg HR 144 bpm.

Niggles: None, my right foot is toughening up.

Bowling and drinking with SCE, Roadkill, and Killer Beez. I was out late and had 3-4 drinks.

Sunday

Resting HR 59. Sleep score 43 Poor. Body battery 62/5. Weight 173.2.

I'm feeling the effects of last night's festivities.

This was a rough week that I brought on myself. Too much alcohol, poor sleep, and high stress. Today I'm working to do better.

Week 46

Week of November 14

Runs/mileage: Hopeful, but not this week

Rides/mileage: 5/94.6

X-training time: 2:55

Training time: 7:40

Resting HR: 55

Average weight: 172.9

Sleep score: 74

Stress level: 28

Monday

Resting HR 57. Sleep score 67 Fair. Body battery 78/12. Weight 173.9.

Quick Warm Up - 12:09

Zwift - Stage 4 | Tour of Makuri Islands on Neon Flats in Makuri Islands

Relative effort 6. 9.35 mi. Time 29:03. Avg Speed 19.3 mph. Total Ascent 236 ft. Avg HR 127 bpm.

Niggles: Covid really hurts the respiritory system

Posterior Chain Prehab Circuit - 19:42

Zwift - Stage 4 | Tour of Makuri Islands on Neokyo All-Nighter

Relative effort 13. 15.29 mi. Time 47:18. Avg Speed 19.4 mph. Total Ascent 551 ft. Avg HR 131 bpm.

Niggles: A little better than this morning.

Tuesday

Resting HR 55. Sleep score 58 Poor. Body battery 65/25. Weight 174.6.

It's a nasty day, rain and gloom. I don't know how I'm feeling these days. I'm trying to move forward but it's hard. My knee isn't shit but it isn't great. Covid is better but I'm not over it yet. I not in a great place mentally, but I've got hope that things will be OK.

NTC Lower-Body Restorative Sequence - 11:31

Home Gym Session (Warm up rope jumps 2x40. Dumbbell DL 60 3x8. Goblet squats 30 3x6. Pull ups with band 3x6. Dumbbell press/fly combo 30 5/8 8/5 6/7. Seated dumbbell shoulder press 30 3x5. Band row green 3x10.) - 22:45

Wednesday

Resting HR 56. Sleep score 77 Fair. Body battery 89/26. Weight 172.0.

NTC Gentle Yoga - 18:34

Zwift - Pace Partner Ride: Tick Tock in Watopia with Bernie

Relative effort 11. 20.05 mi. Time 1:00:07. Avg Speed 20.0 mph. Total Ascent 338 ft. Avg HR 114 bpm.

Niggles: I'm feeling better.

Glute and Core Strength Circuit - 18:45

It's November and you're supposed to be thankful. I'm thankful I'm finally getting over Covid and I'm getting out of the house tomorrow. I'm thankful I have the trainer and that it's painfree.

Thursday

Resting HR 54. Sleep score 76 Fair. Body battery 86/25. Weight 171.5.

NTC Restorative Yin - 21:38

I am thankful for the sun shining on my face while doing yoga.

Zwift - Pace Partner Ride: Tempus Fugit in Watopia with Miguel

Relative effort 20. 22.43 mi. Time 1:00:03. Avg Speed 22.4 mph. Total Ascent 177 ft. Avg HR 129 bpm.

Niggles: None

Gym Session (Leg Press 100 4x10. Leg Extension SL 20 2x8. Seated Row 120 4x7. Back Extension 80 4x7. Shoulder Press 60 4x7. Chest Press 100 4x5.) - 22:20

Friday

Resting HR 57. Sleep score 82 Good. Body battery 72/35. Weight 172.8.

NTC Restorative Yin - 21:30

Saturday

Resting HR 57. Sleep score 83 Good. Body battery 90/21.

NTC Gentle Yoga - 18:25

Zwift - Stage 5 | Tour of Makuri Islands

Relative effort 27. 25.08 mi. Time 1:19:23. Avg Speed 19.0 mph. Total Ascent 1,043 ft. Avg HR 134 bpm.

Niggles: None

Sunday

Resting HR 53. Sleep score 76 Fair. Body battery 92/. Weight 172.9.

I'm still not feeling good.

Week 45

Week of November 7 - COVID week

Resting HR: 57

Average weight: 173.6

Sleep score: 60

Stress level: 28

Monday

Resting HR 57. Sleep score 81 Good. Body battery 90/37.

Travel from Indy

I started feeling bad after taking the van back. This was the start of Covid.

Tuesday

Resting HR 60. Sleep score 54 Poor. Body battery 75/7. Weight 177.0.

Positive home Covid test.

Wednesday

Resting HR 60. Sleep score 32 Poor. Body battery 52/7. Weight 175.3.

Confirmed positive Covid test from Walgreens.

Thursday

Resting HR 55. Sleep score 65 Fair. Body battery 97/32. Weight 173.2.

I finally felt like taking a shower this morming. My Garmin registered a low SpO², so I purchased a firngertip pulse oximter and rechecked throughout the day. My SpO² stayed within the normal range.

Friday

Resting HR 60. Sleep score 61 Fair. Body battery 66/32. Weight 172.2.

Improvement is minimal but I might also be dealing with some depression.

Saturday

Resting HR 56. Sleep score 69 Fair. Body battery 89/40. Weight 172.3.

Trying a little movement today and from this I've learned 2 things: 1) shortness of breath with mostly nothing, and 2) my left knee is not much better.

Sunday

Resting HR 56. Sleep score 58 Poor. Body battery 84/38. Weight 171.7.

The rash on my back might be a little better.

Week 44

Week of October 31 - Week 18, Marathon Week

Monday

This year is winding down and what a blur it's been. Looking out my window at the turning leaves on an overcast, rainy morning and thinking about gratitude. I'm thankful for health, family, friends, and work. It was the journey, not the destination!

Resting HR 55. Sleep score 83 Good. Body battery 93/39. Weight 176.4.

NTC Lower-Body Restorative Sequence - 11:31

Lunch Run

Relative effort 9. 4.00 mi. Time 36:12. Avg Pace 9:02 /mi. Total Ascent 39 ft. Avg HR 135 bpm.

Niggles: Right ankle was painful at the start, improved after a mile or so. Left knee was a little cranky but nothing too bad.

Recover Strength Essentials - 11:24

Ice legs

Tuesday

I'm thankful for the last run/workout of the marathon build and that I enjoyed it. I'm thankful my ankle and knee held up ok and I have high hopes for the race, weather permitting. I have done everything I can, the rest is up to luck.

Resting HR 54. Sleep score 85 Good. Body battery 92/. Weight 175.8.

NTC Runner's Restorative Sequence - 13:00

MP Work

Relative effort 29. 6 x 2 minutes (pace: 8:05, 8:07, 8:03, 7:58, 8:08, 8:08) 5.76 mi. Time 51:44. Avg Pace 8:59 /mi. Total Ascent 46 ft. Avg HR 144 bpm.

Niggles: None

Ice legs

Wednesday

The sun is shining through my window today and I'm thankful for that. The race day weather in Indy is looking to be very windy with rain. It's not shaping up to be a PR attempt.

Resting HR 55. Sleep score 81 Good. Body battery 77/26. Weight 175.4.

I had to work more than expected today so I didn't get any movement in.

Thursday

Resting HR 58. Sleep score 78 Fair. Body battery 78/36. Weight 175.9.

Travel to (W)Indy.

Friday

Resting HR 57. Sleep score 73 Fair. Body battery 82/22.

Pre-Run (HyperVolt and glute activation)

Shake Out

Relative effort 6. 3.12 mi. Time 33:21. Avg Pace 10:42 /mi. Total Ascent 45 ft. Avg HR 122 bpm.

Niggles: None

Saturday

Resting HR 52. Sleep score 85 Good. Body battery 80/10.

Pre-Run (HyperVolt and glute activation)

Indy Marathon

Relative effort 89. I began the race with lots of confidence and eventhough my left calf was a bit crampy early, the first 4 miles I was on pace to meet most of my goals. all was good until it wasn't

Niggles: My left knee started being an issue by mile 4. Soon after my right ankle became an issue and by mile 9 my right hip flexor was tightening up.

Sunday

Resting HR 57. Sleep score 32 Poor. Body battery 51/10.

I have a bit of a hangover and my knee is still an issue. I need an MRI.

Week 43

Week of October 24 - Week 17 of Marathon Training

Runs/mileage: 5/31.7

Rides/mileage: 1/19.4

X-training time: 1:13

Training time: 7:01

Resting HR: 54

Average weight: 175.0

Sleep score: 79

Stress level: 26

Monday

Resting HR 54. Sleep score 82 Good. Body battery 100/31. Weight 174.8.

Easy Run

Relative effort 8. 3.53 mi. 6 x 100m strides. Time 31:13. Avg Pace 8:50 /mi. Total Ascent 95 ft. Avg HR 136 bpm.

Niggles: None

Tuesday

Resting HR 57. Sleep score 67 Fair. Body battery 73/20. Weight 175.8.

NTC Lower-Body Restorative Sequence - 11:12

Intervals

Relative effort . 5 x 1k (4:52.3, 4:50.0, 4:50.9, 4:45.2, 4:44.5). 5 x 200m (52.3, 48.5, 50.1, 50.6, 51.7)

Niggles: None

Recover Quad and Knee Strength - 20:40

Wednesday

Resting HR 55. Sleep score 2 Good. Body battery 87/30. Weight 174.4.

Zwift - Triple Flat Loops in Watopia

Relative effort 10. 19.44 mi. Time 1:00:06. Avg Speed 19.4 mph. Total Ascent 466 ft. Avg HR 110 bpm.

Niggles: None

Thursday

Resting HR 57. Sleep score 76 Fair. Body battery 86/24. Weight 174.9.

NTC Lower-Body Restorative Sequence - 11:35

Tempo

Relative effort 26. 3 miles at a little less than MP. 8:12.8, 8:08.2, 7:53.1

Niggles: Right hip tweak on final few steps of the cool down.

Friday

Resting HR 53. Sleep score 84 Good. Body battery 90/36. Weight 174.5.

NTC Gentle Yoga - 18:26

Morning Run

Relative effort 6. 3.02 mi. Time 26:55. Avg Pace 8:56 /mi. Total Ascent 76 ft. Avg HR 134 bpm.

Niggles: My legs are not acting like I'm on a taper.

Saturday

Resting HR 54. Sleep score 78 Fair. Body battery 91/20. Weight 175.5.

NTC Runner's Restorative Sequence - 11:16

Long Run

Relative effort 22. 10.01 mi. Time 1:33:18. Avg Pace 9:20 /mi. Total Ascent 261 ft. Avg HR 130 bpm.

Niggles: My legs felt pretty rough for only a 10 miler.

Sunday

Resting HR 52. Sleep score 84 Good. Body battery 91/28. Weight 175.4.

Recovery day, trying to focus on hydration and carb loading.

Week 42

Week of October 17 - Week 16 of Marathon Training

Runs/mileage: 5/40.2

Rides/mileage: 2/30.0

X-training time: 1:34

Training time: 9:19

Resting HR: 55

Average weight: 174.9

Sleep score: 77

Stress level: 30

Monday

Resting HR 52. Sleep score 84 Good. Body battery 100/27. Weight 175.4.

NTC Runner's Restorative Sequence - 11:15

Lunch Run

Relative effort 12. 5.00 mi. Time 45:18. Avg Pace 9:03 /mi. Total Ascent 123 ft. Avg HR 139 bpm.

Niggles: My left knee felt odd when I started but the feeling went away once I warmed up. I had one stride that was painful.

Tuesday

Resting HR 56. Sleep score 78 Fair. Body battery 74/. Weight 176.7.

Intervals

Relative effort 31. 3 x (2k [10:28, 10:18, 10:17], 1k [4:59, 4:55, 4:56])

Niggles: Everything felt good today. I'm still gettitng the occassional headache.

I did some wrist rehab exercises.

Wednesday

Resting HR 56. Sleep score 72 Fair. Body battery 76/20. Weight 174.5.

Recover Strength Essentials - 13:33. The the bridge with march aggravated my knee

Zwift - Pace Partner Ride: Volcano Circuit in Watopia with Bernie

Relative effort 5. 11.17 mi. Time 35:02. Avg Speed 19.1 mph. Total Ascent 305 ft. Avg HR 110 bpm.

Niggles: None

NTC Evening Yoga - 11:00

My TV was not on today.

Thursday

Resting HR 56. Sleep score 71 Fair. Body battery 83/20. Weight 174.1.

Recover Simple Lower Body Stretch - 14:04

Morning Run

Relative effort 16. 6.03 mi. Time 54:43. Avg Pace 9:04 /mi. Total Ascent 196 ft. Avg HR 140 bpm.

Niggles: None

Recover Glute and Core Strength Circuit - 15:17

Friday

Resting HR 54. Sleep score 80 Good. Body battery 84/18. Weight 173.9.

Morning Run

Relative effort 11. 5.14 mi. Time 45:34. Avg Pace 8:52 /mi. Total Ascent 104 ft. Avg HR 135 bpm.

Niggles: None

Posterior Chain Prehab Circuit - 17:24

Saturday

Resting HR 55. Sleep score 80 Good. Body battery 83/13. Weight 174.7.

NTC Lower-Body Restorative Sequence - 12:19

Long Run

Relative effort 41. 14.01 mi. Time 2:09:27. Avg Pace 9:15 /mi. Total Ascent 622 ft. Avg HR 137 bpm.

Niggles: No niggles, but my legs got sore.

Sunday

Resting HR 56. Sleep score 76 Fair. Body battery 75/. Weight 175.2.

Zwift - Pace Partner Ride: Wandering Flats in Makuri Islands with Bernie

Relative effort 9. 18.82 mi. Time 1:00:03. Avg Speed 18.8 mph. Total Ascent 591 ft. Avg HR 108 bpm.

Niggles: None

Week 41

Week of October 10 - Week 15 of Marathon Training

Runs/mileage: 5/52.7

Rides/mileage: 2/23.3

X-training time: 1:47

Training time: 11:10

Resting HR: 55

Average weight: 173.8

Sleep score: 77

Stress level: 30

Monday

Resting HR 54. Sleep score 80 Good. Body battery 82/18. Weight 176.4.

7 Mile Run

Relative effort 19. 7.01 mi. Time 1:05:05. Avg Pace 9:17 /mi. Total Ascent 172 ft. Avg HR 136 bpm.

Niggles: I was very happy to be able to run today. I wore a sleeve on my left knee and it was mostly good.

Zwift - Big Foot Hills in Watopia

Relative effort 5. 7.37 mi. Time 30:22. Avg Speed 14.6 mph. Total Ascent 522 ft. Avg HR 109 bpm.

Niggles: None

Tuesday

Resting HR 53. Sleep score 79 Fair. Body battery 69/23. Weight 172.6.

Recover Glutes and Core - 10:10

10 Mile Run with 1 Mile Pick Up

Relative effort 28. 10.01 mi. Time 1:31:09. Avg Pace 9:06 /mi. Total Ascent 261 ft. Avg HR 137 bpm. Mile 10 was at MGP.

Niggles: Right hip flexor. Left knee was a bit better.

Wednesday

Resting HR 57. Sleep score 80 Good. Body battery 72/30. Weight 173.3.

Gym Session (Warm up: Leg Extension SL 10 3x8, Seated Leg Curl SL 20 3x8. Step downs 3x7. Single leg RDL 10 3x6. Single Arm Bottoms Up KB Press L 10 3x10 R 15 3x10. Single arm low pulley row 40 4x6. Smith chest press 75 1x7 95 3x5.) - 25:02

Zwift - Makuri Islands

Relative effort 8. 15.92 mi. Time 50:04. Avg Speed 19.1 mph. Total Ascent 482 ft. Avg HR 111 bpm.

Niggles: None

Thursday

Resting HR 57. Sleep score 73 Fair. Body battery 71/19. Weight 173.1.

NTC Gentle Yoga - 18:31

David Kilgore's Warmup - 7:23

The 90 Minute Run

Relative effort 60. 10.01 mi. Time 1:30:51. Avg Pace 9:05 /mi. Total Ascent 221 ft. Avg HR 147 bpm.

Niggles: Nothing that I can remember.

Friday

Resting HR 57. Sleep score 72 Fair. Body battery 67/25. Weight 172.2.

NTC Lower-Body Restorative Sequence with some foam rolling - 13:50

Morning Run

Relative effort 15. 5.72 mi. Time 52:04. Avg Pace 9:06 /mi. Total Ascent 121 ft. Avg HR 139 bpm.

Niggles: None

Prehab for High-Mileage Runners - 15:29

Ice legs

Saturday

Resting HR 57. Sleep score 76 Fair. Body battery 77/14. Weight 174.3.

NTC Lower-Body Restorative Sequence - 10:50

David Kilgore's Warmup - 6:21

Long Run

Relative effort 76. 20.01 mi. Time 3:03:02. Avg Pace 9:09 /mi. Total Ascent 471 ft. Avg HR 142 bpm.

Niggles: This one was a slog. My quads got sore.

Ice legs

Sunday

Resting HR 52. Sleep score 79 Fair. Body battery 73/. Weight 174.7.

Full recovery needed because I'm a little sore

Week 40

Week of October 3 - Week 14 of Marathon Training

Runs/mileage: 3/15.9

Rides/mileage: 4/73.9

X-training time: 1:58

Training time: 8:29

Resting HR: 52

Average weight: 174.3

Sleep score: 81

Stress level: 23

Monday

Resting HR 52. Sleep score 63 Fair. Body battery 100/25. Weight 173.9.

NTC Lower-Body Restorative Sequence - 13:01

Morning Run

Relative effort 13. 5.46 mi. With 5 x 100m strides. Time 51:21. Avg Pace 9:24 /mi. Total Ascent 142 ft. Avg HR 134 bpm.

Niggles: My left knee acted up a bit. I hope it is nothing to worry about.

Recover Quick Dumbbell Circuit - 11:00

Zwift - Pace Partner Ride: Flat Route in Watopia with Bernie

Relative effort 9. 18.78 mi. Time 1:00:14. Avg Speed 18.7 mph. Total Ascent 571 ft. Avg HR 107 bpm.

Niggles: None

Tuesday

Resting HR 53. Sleep score 82 Good. Body battery 88/18. Weight 173.2.

Glute Medius Recovery - 11:11

Intervals

Relative effort 53. 2 x (2k @HM [9:24.8, 9:21.4], 1k @10k [4:32.0, 4:33.7]). 5 x 400m @5k (1:41.7, 1:41.4, 1:41.4, 1:40.9, 1:40.8,). Nailed my splits!

Niggles: Left knee - Is this a concern?

Ice legs

NTC Wind-Down Yoga Flow - 15:10

Wednesday

Resting HR 56. Sleep score 79 Fair. Body battery 73/29. Weight 173.1.

Gym Session (Warm up Hip Abduction/Adduction/Extension. KB DL 60 4x9. Leg Press 100 3x8. TRX row 4x8. Hammer Chest Press 40 4x7. Shoulder Press 60 4x5.) - 25:01

Thursday

Resting HR 53. Sleep score 77 Fair. Body battery 98/30. Weight 173.9.

Zwift - Pace Partner Ride: Flat Route in Watopia with Bernie

Relative effort 9. 18.89 mi. Time 1:00:04. Avg Speed 18.9 mph. Total Ascent 581 ft. Avg HR 108 bpm.

Niggles: None. I think the ride and quad/hip flexor stretching might have helped my knee issue.

Friday

Resting HR 54. Sleep score 83 Good. Body battery 84/37. Weight 175.0.

NTC Runner's Restorative Sequence - 13:12

Failed Run

Relative effort 1. 0.89 mi. Time 11:18. Avg Pace 12:46 /mi. Total Ascent 3 ft. Avg HR 109 bpm.

Niggles: My left knee is a problem.

I thought I would give running a try, but my knee was an issue from the start. I went to TOC's Quick Clinic to have my knee assessed. I didn't find out what's going on but the x-ray did show that I have very healthy knees.

Saturday

Resting HR 50. Sleep score 93 Excellent. Body battery 100/44. Weight 176.0.

Zwift - Pace Partner Ride: Flat Route in Watopia with Bernie

Relative effort 9. 17.20 mi. Time 1:00:03. Avg Speed 17.2 mph. Total Ascent 528 ft. Avg HR 106 bpm.

Niggles: None. My knee didn't feel too wonky today.

Sunday

Resting HR 51. Sleep score 90 Excellent. Body battery 100/. Weight 174.8.

Zwift - Pace Partner Ride: Flat Route in Watopia with Bernie

Relative effort 9. 19.08 mi. Time 1:00:05. Avg Speed 19.1 mph. Total Ascent 600 ft. Avg HR 104 bpm.

Niggles: None

Gym Session (Warm up: Elliptical 2:30, Leg Extension SL 10 3x8, Seated Leg Curl SL 20 3x8. KB swings 30 3x7. Goblet squats 30 3x6. Hammer Front Pulldown 60 2x5 65 2x5. Push ups 2x8. TRX press 2x6. Smith incline press 75 2x8. Smith shoulder press 45 1x5 55 2x5) - 30:02

Week 39

Week of September 26 - Week 13 of Marathon Training

Runs/mileage: 3/35

Rides/mileage: 4/65.7

X-training time: 1:08

Training time: 10:25

Resting HR: 52

Average weight: 173.9

Sleep score: 71

Stress level: 25

Monday

Resting HR 52. Sleep score 52 Poor. Body battery 73/19. Weight 175.5.

Recovery from Bluegrass

Tuesday

Resting HR 50. Sleep score 88 Good. Body battery 100/31. Weight 175.8.

David Kilgore's Warmup - 4:23

Afternoon Run

Relative effort 23. 7.01 mi. Time 1:04:33. Avg Pace 9:13 /mi. Total Ascent 139 ft. Avg HR 140 bpm.

Niggles: My gut was an issue. It took 3-4 miles to feel right.

Cherokee Crusin

Relative effort. I discovered my HRM was dead. This explains why my Relative Effort was so high at Bluegrass. 13.84 mi. Time 1:00:32. Avg Speed 13.7 mph. Total Ascent 427 ft. Calories 732.

Niggles: My left wrist ached.

Wednesday

Resting HR 54. Sleep score 72 Fair. Body battery 76/15. Weight 172.0.

Heather MacLean's Core Routine - 12:24

Morning Run

Relative effort 30. 8.01 mi. Time 1:13:45. Avg Pace 9:13 /mi. Total Ascent 155 ft. Avg HR 141 bpm.

Niggles: None

Thursday

Resting HR 51. Sleep score 84 Good. Body battery 99/31. Weight 172.2.

NTC Rise & Flow Yoga - 14:40

Gym Session (Precor ROM. Back Extension 80 4x7. Single-leg squat BW 4x8. Lat Pulldown 120 4x5. Dumbbell incline press 45 4x7. Dumbbell shoulder press 30 3x6.) - 26:02

Zwift - Pace Partner Ride: Watopia's Waistband in Watopia with Bernie

Relative effort 9. 18.87 mi. Time 1:00:10. Avg Speed 18.8 mph. Total Ascent 410 ft. Avg HR 108 bpm.

Niggles: None

Friday

Resting HR 55. Sleep score 73 Fair. Body battery 76/5.

Resistance Bands with Heather MacLean - 11:27

Long Run

Relative effort 53. 20.01 mi. Time 3:05:12. Avg Pace 9:15 /mi. Total Ascent 483 ft. Avg HR 136 bpm. This was a fine day for long run.

Niggles: It's a 20 miler, lots of thing hurt.

October Fest at Schulz Brau, a couple beers and a lot of fun.

Saturday

Resting HR 55. Sleep score 50 Poor. Body battery 66/8. Weight 173.0.

Zwift - Watopia's Waistband

Relative effort 9. 16.74 mi. Time 1:00:09. Avg Speed 16.7 mph. Total Ascent 338 ft. Avg HR 106 bpm.

Niggles: None

Sunday

Resting HR 52. Sleep score 77 Fair. Body battery 100/48. Weight 175.0.

Zwift - Pace Partner Ride: Flat Route in Watopia

Relative effort 10. 16.32 mi. Time 1:00:22. Avg Speed 16.2 mph. Total Ascent 492 ft. Avg HR 109 bpm.

Niggles: None

Week 38

Week of September 19 - Week 12 of Marathon Training

Runs/mileage: 5/39.6

Rides/mileage: 3/60.1

X-training time: 1:12

Training time: 10:27

Resting HR: 51

Average weight: 173.7

Sleep score: 82

Stress level: 28

Monday

Resting HR 53. Sleep score 78 Fair. Body battery 100/32. Weight 174.8.

NTC Lower-Body Restorative Sequence - 10:48

Lunch Run

Relative effort 15. 5.02 mi. Time 47:05. Avg Pace 9:22 /mi. Total Ascent 96 ft. Avg HR 139 bpm.

Niggles: My neck is still sore.

Zwift - Pace Partner Ride: Tempus Fugit in Watopia with Bernie

Relative effort 10. 20.55 mi. Time 1:00:07. Avg Speed 20.5 mph. Total Ascent 157 ft. Avg HR 110 bpm.

Niggles: None

Tuesday

Resting HR 51. Sleep score 82 Good. Body battery 99/26. Weight 173.8.

Intervals

Relative effort 50. 5 x 1 mile average pace 7:27 with average HR 154. This last time I did mile repeats (September 6) average pace 7:27 with average HR 164.

Niggles: Maybe left ITB and my neck is still sore.

Wednesday

Resting HR 48. Sleep score 86 Good. Body battery 100/26. Weight 172.5.

NTC Lower-Body Restorative Sequence - 13:47

Gym Session (Calf raise BW 4x10. Crunches 4x10. KB DL 60 4x8. Chest Press 100 4x6. Smith squat 85 1x5 95 1x5 105 1x5. Upright row 60 4x5. Hammer Shoulder Press 55 4x5. BOSU plank 3x40 seconds.) - 31:04

Turnpike Tour

Relative effort 13. I love the new Preilli P Zero tires. 19.22 mi. Time 1:08:56. Avg Speed 16.7 mph. Total Ascent 486 ft. Avg HR 120 bpm.

Niggles: My upper back and neck was sore.

Thursday

Resting HR 52. Sleep score 81 Good. Body battery 89/26. Weight 173.3.

Morning Run

Relative effort 12. 5.00 mi. Time 47:32. Avg Pace 9:30 /mi. Total Ascent 91 ft. Avg HR 135 bpm.

Niggles: None

Easy Run with Kristen

Relative effort 4. 2.12 mi. Time 25:02. Avg Pace 11:47 /mi. Total Ascent 64 ft. Avg HR 119 bpm.

Niggles: My body tolerated this mildly well.

Friday

Resting HR 48. Sleep score 86 Good. Body battery 96/32. Weight 173.6.

Zwift - Pace Partner Ride: Tempus Fugit in Watopia with Bernie

Relative effort 9. 20.39 mi. Time 1:00:03. Avg Speed 20.4 mph. Total Ascent 157 ft. Avg HR 104 bpm.

Niggles: None

Saturday

Resting HR 50. Sleep score 81 Good. Body battery 98/26. Weight 174.1.

Glute and Core Strength Circuit - 17:01

Shake Out

Relative effort 15, HRM was a little wonky early on. 5k with strides

Niggles: None

Sunday

Resting HR 52. Sleep score 83 Good. Body battery 84/7.

Pre-race thoughts - I slept better than expected, especially for hotel sleep. I had oatmeal for breakfast and 1 cup of coffee. I wish I had more coffee.

We got to the start around 6:30 for Kristen's 7:00 start. After Kristen got started I did a modest warm up, with some easy running and strides. I took 1 gel just before the start.

Bluegrass Half Marathon

Relative effort 215. This seems a little high. Age Group 1st. 1:48:19

My intention was to not have any pre-race goals and find my pace once I got into it. This seems to work well for me on training races. After a few miles I decided to stay below 8:20 pace (GMP). The course was rolling but not so bad that you couldn't recover. I found it to be enjoyable until the parking lot section where I missed a turn and ended up running a quarter mile extra. This was very frustration.

Niggles: My left hamstring complained on the hills later in the race. Afterwards I was fine.

Week 37

Week of September 12 - Week 11 of Marathon Training

Runs/mileage: 5/49.5

Rides/mileage: 2/35.8

X-training time: 1:54

Training time: 11:28

Resting HR: 54

Average weight: 173.2

Sleep score: 82

Stress level: 29

Monday

Resting HR 55. Sleep score 80 Good. Body battery 96/27. Weight 175.0.

Lunch Run

Relative effort 29. 7.40 mi. Time 1:08:58. Avg Pace 9:19 /mi. Total Ascent 200 ft. Avg HR 141 bpm.

Niggles: None

Gym Session (Push ups 2x8 (sore wrist). On the floor dumbbell chest press 30 3x8. Single leg RDL 10 3x6. Split squats 20 3x6. Pull ups with band 4x5. Dumbbell shoulder press 30 4x6. Calf raise BW 3x10. Crunches 4x10).

Tuesday

Resting HR 53. Sleep score 86 Good. Body battery 84/15. Weight 172.7.

HMP Repeats

Relative effort 98. 3 miles 23:10.6. 2 miles 15:22.1. 1 mile 7:29.4.

Niggles: Left side upper back/ribs tightened up.

NTC Lower-Body Restorative Sequence - 12:04

Wednesday

Resting HR 57. Sleep score 87 Good. Body battery 70/22. Weight 171.9.

Gym Session - Warm up Hip Abduction/Adduction/Extension. Precor ROM. Back Extension 70 4x8. Single-leg squat BW 3x10. Hammer Front Pulldown 60 4x5. Dumbbell incline press 45 4x6. Shoulder Press 60 4x5.

Smokey’s Ride

Relative effort 18. 22.55 mi. Time 1:19:14. Avg Speed 17.1 mph. Total Ascent 610 ft. Avg HR 126 bpm.

Niggles: My left wrist was a little sore near the end of the ride.

Thursday

Resting HR 55. Sleep score 80 Good. Body battery 80/16. Weight 172.1.

Recover Glute and Core Strength Circuit - 16:16

Morning Run

Relative effort 17. 7.00 mi. Time 1:05:14. Avg Pace 9:19 /mi. Total Ascent 123 ft. Avg HR 135 bpm.

Niggles: None

Zwift - Pace Partner Ride: Castle to Castle in Makuri Islands with Bernie

Relative effort 8. 13.21 mi. Time 45:07. Avg Speed 17.6 mph. Total Ascent 446 ft. Avg HR 115 bpm.

Niggles: None

Friday

Resting HR 54. Sleep score 83 Good. Body battery 87/20. Weight 171.5.

NTC Runner's Restorative Sequence - 11:09

Lunch Run

Relative effort 22. 6.75 mi. Time 1:02:47. Avg Pace 9:18 /mi. Total Ascent 190 ft. Avg HR 140 bpm.

Niggles: None

Saturday

Resting HR 53. Sleep score 70 Fair. Body battery 62/6. Weight 175.9.

NTC Gentle Yoga - 18:25

Long Run

Relative effort 94. 18 miles with 8 at MP 8:22 pace. Average HR 153.

Niggles: Right hip flexor and both hamstrings acted up during the fast 8.

Sunday

Resting HR 54. Sleep score 87 Good. Body battery 87/18. Weight 173.5.

Complete recovery. I've been dealing with a sore neck all day as well as being pretty sore from yesterday's run.

Week 11 is in the books and was the biggest week yet. Week 12 is a down week with a HM race on Sunday.

Week 36

Week of September 5 - Week 10 of Marathon Training

Runs/mileage: 5/45.7

Rides/mileage: 40.2

X-training time: 1:34

Training time: 10:36

Resting HR: 55

Average weight: 173.4

Sleep score: 74

Stress level: 31

Monday

Resting HR 55. Sleep score 87 Good. Body battery 100/38. Weight 175.6.

Supposedly coming off a couple of down weeks, but I don't know if my body is aware of it. I was not diligent with my pre-run, yoga, nor strength last week. No cycling last week; that's a first this year.

NTC Runner's Yoga: Calves & Hamstrings - 11:03

Easy Morning Run

Relative effort 13. 5.31 mi. Time 50:04. Avg Pace 9:26 /mi. Total Ascent 128 ft. Avg HR 137 bpm.

Niggles: None

Hamstring Recovery - 19:01

Tuesday

Resting HR 52. Sleep score 85 Good. Body battery 94/19. Weight 173.4.

NTC Runner's Yoga: Calves & Hamstrings - 11:33

Intervals

Relative effort 79. 4 x 1 mile (7:27.4, 7:24.8, 7:27.0, 7:26.5). 4 x 400m (1:44.7, 1:44.1, 1:43.0, 1:45.6).

Niggles: None, I did run out of time for my cool down miles.

Wednesday

Resting HR 55. Sleep score 78 Fair. Body battery 66/16. Weight 172.8.

Zwift - Pace Partner Ride: Neon Flats in Makuri Islands with Bernie

Relative effort 9. 20.07 mi. Time 1:00:16. Avg Speed 20.0 mph. Total Ascent 518 ft. Avg HR 105 bpm. It is great to have my Trek Domane back and tuned up.

Niggles: None

Thursday

Resting HR 58. Sleep score 54 Poor. Body battery 58/11. Weight 174.1.

Recover Glute and Core Strength Circuit - 11:18

HMP Repeats

Relative effort 84. 2 x 3 miles (23:23, 23:17)

Niggles: My right foot was slow to warm up.

Ice legs

Friday

Resting HR 55. Sleep score 76 Fair. Body battery 72/24. Weight 171.9.

Recover Strength Essentials - 13:17

Lunch Run

Relative effort 25. 5.00 mi. Time 47:18. Avg Pace 9:27 /mi. Total Ascent 204 ft. Avg HR 143 bpm.

Niggles: I felt pretty rough today.

NTC Wind-Down Yoga Flow - 16:25

Saturday

Resting HR 59. Sleep score 79 Fair. Body battery 63/6. Weight 173.0.

NTC Runner's Yoga: Calves & Hamstrings - 11:23

Knoxville Long Run

Relative effort 67. 16.06 mi. Time 2:33:18. Avg Pace 9:33 /mi. Total Ascent 787 ft. Avg HR 142 bpm.

Niggles: Nothing but long run break down.

Ice legs, after I finished my left calf cramped.

Sunday

Resting HR 58. Sleep score 63 Fair. Body battery 60/10. Weight 173.0.

Zwift - Pace Partner Ride: Neon Flats in Makuri Islands with Bernie

Relative effort 11. 20.12 mi. Time 1:00:18. Avg Speed 20.0 mph. Total Ascent 522 ft. Avg HR 114 bpm.

Niggles: None

Week 35 Myrtle Beach

Week of August 29. - Week 9 of Marathon Training

Runs/mileage: 5/35.0

Rides/mileage: 0/0

X-training time: 0:46

Training time: 6:27

Resting HR: 55

Average weight: Only 2 days

Sleep score: 61

Stress level: 31

Monday

Resting HR 55. Sleep score 85 Good. Body battery 97/23. Weight 173.4.

I got a migraine that left be feeling pretty crappy.

Lunch Run

Relative effort 22. 5.00 mi. Time 48:05. Avg Pace 9:37 /mi. Total Ascent 99 ft. Avg HR 143 bpm. 86 with a feels like 91 along with the remnants of the migraine made it a bit of a challenge.

Niggles: None, but I had a headache.

Tuesday

Resting HR 57. Sleep score 51 Poor. Body battery 60/14. Weight 174.1.

NTC Runner's Restorative Sequence - 10:30

Morning Run

Relative effort 26. 7.50 mi. Time 1:12:38. Avg Pace 9:41 /mi. Total Ascent 200 ft. Avg HR 141 bpm.

Niggles: No issues, but my legs were tired and quads are still a little sore.

Wednesday

Resting HR 54. Sleep score 87 Good. Body battery 83/26.

Gym Session (Warm up Hip Abduction/Adduction/Extension. Seated Row 120 4x5. Goblet squats 30 3x6. Single leg RDL 10 3x7. Hammer Shoulder Press 50 3x6 55 1x6. Hammer Incline 40 3x6 45 1x6. Abs 5 minutes) - 35:44

Travel to Myrtle Beach

Thursday

Resting HR 54. Sleep score 71 Fair. Body battery 86/16.

Morning Beach Run #1

Relative effort 19. 8.02 mi. Time 1:15:30. Avg Pace 9:24 /mi. Total Ascent 15 ft. Avg HR 135 bpm.

Niggles: None, but I stopped to stretch a few times.

Friday

Resting HR 55. Sleep score 79 Fair. Body battery 82/20.

Morning Beach Run #2

Relative effort 5. 2.50 mi. Time 30:02. Avg Pace 12:01 /mi. Total Ascent 21 ft. Avg HR 112 bpm.

Niggles: None

Saturday

Resting HR 57. Sleep score 47 Poor. Body battery 62/8.

Long Beach Run #3

Relative effort 34. 12.01 mi. Time 1:54:45. Avg Pace 9:33 /mi. Total Ascent 137 ft. Avg HR 136 bpm.

Niggles: I had to stretch calves and hamstrings.

Sunday

Resting HR 54. Sleep score 57 Poor. Body battery 73/25.

Travel home from Myrtle Beach

Week 34

Week of August 22 - Week 8 of Marathon Training

Runs/mileage: 3/25.4

Rides/mileage: 1/26.6

X-training time: 1:09

Training time: 6:38

Resting HR: 51

Average weight: 174.2

Sleep score: 74

Stress level: 27

Monday

Resting HR 51. Sleep score 86 Good. Body battery 100/39. Weight 175.1.

Pre-Run - 11:06

Easy Run

Relative effort 11. 5.01 mi. Time 47:05. Avg Pace 9:23 /mi. Total Ascent 97 ft. Avg HR 132 bpm.

Niggles: None

Tuesday

Resting HR 52. Sleep score 86 good. Body battery 100/19. Weight 175.1.

Pre-Run (about 50/50 strength and mobility) - 12:47

Greenway 1200s

Relative effort 41. We were asked to leave the track due to XC practice. 6 x Greenway 1200s (5:59.9 [1 lap at the track and then to the street], 5:33.4, 5:32.5, 5:36.9, 5:32.3, 5:32.0)

Niggles: None

Wednesday

Resting HR 52. Sleep score 78 Fair. Body battery 87/24. Weight 174.0.

Gym Session (Lat Pulldown 110 3x6 120 1x5, Leg press 140 3x6, Dumbbell DL 70 3x6, Calf raise BW 3x10, Dumbbell incline press 45 4x6, Dumbbell shoulder press 30 3x6, and ab work) - 35:02

Smokey's Group Ride

Relative effort 44. This ride might cost me my 15k PR attempt, possibly the HM and marathon, and was my last Wednesday group ride. It was fun until it wasn't. At the red light at the top of the hill on Turkey Creek I couldn't unclip and fell over. I feel like I was cut off, but who knows. While I was down my left calf got a horrible cramp. It is almost too sore to walk on.

Niggles: My left wrist is sprained. My left calf is very sore; I hope it is only from the cramp and not strained. My left knee is scraped. I broke my phone.

Thursday

Resting HR 56. Sleep score 50 Poor. Body battery 72/31. Weight 172.8.

Friday

Resting HR 49. Sleep score 88 Good. Body battery 100/60. Weight 174.7.

Recovery is going really well, I may be able to race.

Saturday

Resting HR 51. Sleep score 80 Good. This is kinda BS, I was awake at 3:00 and didn't go back to sleep. Body battery 98/5. Weight 173.8.

Pre-Race - 10:31

Cross Knox 15k

Relative effort 134. AG 1 and a All-time PR 1:14:47. This may have been the hardest race I've ever competed in.

Niggles: You will suffer and you will like it!

Sunday

Resting HR 58. Sleep score 47 Poor. Body battery 46/7. Weight 174.0.

Travel to VA and back

Week 33

Week of August 15 - Week 7 of Marathon Training

Runs/mileage: 5/44.7

Rides/mileage: 3/40.8

X-training time: 2:44

Training time: 12:35

Resting HR: 52

Average weight: 174.1

Sleep score: 80

Stress level: 27

Monday

Resting HR 53. Sleep score 80 Good. Body battery 96/36. Weight 175.4.

Pre-Run - 10:03

Morning Run

Relative effort 17. 7.50 mi. Time 1:09:16. Avg Pace 9:14 /mi. Total Ascent 198 ft. Avg HR 136 bpm.

Niggles: None

NTC Slow It Down - 15:01

Tuesday

Resting HR 53. Sleep score 80 Good. Body battery 93/21. Weight 173.6.

Pre-Run (ground based) - 10:10

HMP Interval

Relative effort 67. 3 x 2 miles (15:27, 15:27, 15:28 average pace was 7:43). I was little slower today than the HMP intervals (2 x 2 miles 15:15, 15:09) on July 8.

Niggles: I got a little booty lock.

Zwift - Pace Partner Ride: Three Little Sisters in Watopia

Relative effort 9. 14.55 mi. Time 1:01:12. Avg Speed 14.3 mph. Total Ascent 820 ft. Avg HR 104 bpm.

Niggles: Dropped a chain again

Wednesday

Resting HR 54. Sleep score 78 Fair. Body battery 75/31. Weight 173.7.

Hamstring Recovery - 18:15

Turnpike Lollypop

Relative effort 13. 18.55 mi. Time 1:08:16. Avg Speed 16.3 mph. Total Ascent 509 ft. Avg HR 119 bpm.

Niggles: Easy peasy

Thursday

Resting HR 52. Sleep score 78 Fair. Body battery 82/21. Weight 173.3.

Morning Run

Relative effort 15. 6.01 mi. Time 55:14. Avg Pace 9:12 /mi. Total Ascent 168 ft. Avg HR 137 bpm.

Niggles: None

NTC Gentle Yoga - 18:26

Downtown Greenway Ride

Relative effort 7. 7.70 mi. Time 52:06. Avg Speed 8.9 mph. Total Ascent 352 ft. Avg HR 101 bpm.

Niggles: We had flats and a 30 minute phone conversation with Sherry

Friday

Resting HR 56. Sleep score 75 Fair. Body battery 75/21. Weight 173.2.

Third Creek Cherokee Loop

NTC Runner's Restorative Sequence - 13:28

Relative effort 15. 5.24 mi. Time 48:42. Avg Pace 9:17 /mi. Total Ascent 348 ft. Avg HR 136 bpm.

Niggles: my calves were glitchy

Gym Session (KB DL 60 3x8, Single-leg squat BW 3x10, Push ups 4x8, Deep squat stretch, Single arm low pulley row 40 4x5, Plank 3x40s, KD shoulder press 30 3x5) - 29:01

Hydro Massage - 10:00

Ice legs

Saturday

Resting HR 52. Sleep score 83 Good. Body battery 91/13. Weight 174.5.

NTC Lower-Body Restorative Sequence - 15:46

Long Run

Relative effort 71. 3 x 3 miles (25:16, 25:15, 25:11)

Niggles: Left Calf was glitchy

Sunday

Resting HR 51. Sleep score 83 Good. Body battery 84/15. Weight 175.2.

Gym Session (Push ups 4x8, TRX row 9,7,7,7, Pull ups 3,3,3, Single leg RDL 10 3x7, Smith squat 85 3x5, Shoulder Press 60 3x5) - 34:31

Week 32

Week of August 8 - Week 6 of Marathon Training

Runs/mileage: 5/40.1

Rides/mileage: 2/26.2

X-training time: 2:16

Training time: 10:15

Resting HR: 52

Average weight: 174.1

Sleep score: 75

Stress level: 30

Monday

Resting HR 53. Sleep score 81 Good. Body battery 93/22. Weight 174.9.

I'm constantly having this battle with myself over food and drink with only the occasional win.

Lunch Run with Strides

Relative effort 35. 5.34 mi. Time 51:07. Avg Pace 9:34 /mi. Total Ascent 76 ft. Avg HR 147 bpm.

Niggles: right hamstring

NTC Gentle Yoga - 18:32

Tuesday

Resting HR 54. Sleep score 77 Fair. Body battery 82/21. Weight 174.3.

Pre-Run - 10:07

Track Tuesday

Relative effort 42. 4 x 1200 (5:38.3, 5:36.4, 5:33.7, 5:31.8 - average 5:35.05), 4 x 400 (1:44.7, 1:43.9, 1:42.9, 1:41.2 - average 1:43.18)

Niggles: right hamstring (very limited and mild), right hip at the ischial tuberosity (possibly a bursa, very limited)

Ice legs

Zwift - Three Little Sisters in Watopia

Relative effort 10. 15.05 mi. Time 1:01:35. Avg Speed 14.7 mph. Total Ascent 1,020 ft. Avg HR 109 bpm.

Niggles: I dropped my chain

NTC Wind-Down Yoga Flow - 15:01

Wednesday

Resting HR 52. Sleep score 73 Fair. Body battery 87/36. Weight 172.1.

It's a good day for resting.

NTC Wind-Down Yoga Flow - 15:00

Thursday

Resting HR 56. Sleep score 74 Fair. Body battery 87/11. Weight 175.2.

Pre-Run - 12:06

HMP Work

Relative effort 70. 4 miles at 7:48 pace. 1 mile at 7:30.

Niggles: right hamstring

Zwift - Pace Partner Ride: Tick Tock in Watopia

Relative effort 5. 11.15 mi. Time 40:03. Avg Speed 16.7 mph. Total Ascent 207 ft. Avg HR 103 bpm.

Niggles: None

Ice legs

Friday

Resting HR 53. Sleep score 67 Poor. Another poor sleeping night. I woke up at 10:00 with a mild anxiety attack. I managed it well. I woke up again at 2 and had a hard time going back to sleep. Body battery 63/17. Weight 172.9.

Pre-Run was limited to Hypervolt, scraping, and some glute/hamstring activation.

Morning Recovery Run

Relative effort 14. 5.01 mi. Time 46:24. Avg Pace 9:16 /mi. Total Ascent 90 ft. Avg HR 138 bpm.

Niggles: None

Gym Session (KB DL 60 3x8, Single-leg squat BW 3x10, Push ups 3x10, Hammer Incline 40 3x5, Hammer Chest Press 40 3x5, Hammer Shoulder Press 60 3x4, Leg press 120 3x8) - 25:02

Saturday

Resting HR 56. Sleep score 75 Fair. Body battery 72/5. Weight 174.7.

Long Run

Relative effort 33. 13.01 mi. Time 2:07:30. Avg Pace 9:48 /mi. Total Ascent 496 ft. Avg HR 132 bpm.

Niggles: None

The first Scruffy City Endurance destination run in Townsend was a success. 11 ran or walked and 12 hung out after. It was a lot of fun and I met some new folks. We went to The Dancing Bean, Company Distilling, The Peaceful Side, and The Abbey.

Ice legs

Sunday

Resting HR 47. Sleep score 80 Good. I was needing a good sleep score. Body battery 79/11. Weight 174.6.

Gym Session (Single leg RDL 10 3x6, Rope pull 3x2, Single arm low pulley row 40 3x5, Shoulder dumbbell press 30 3x7, Upright row 50 3x7, Smith squat 75 3x5, Back Extension 60 3x10) - 30:02

Week 31

Week of August 1 - Week 5 of Marathon Training

Runs/mileage: 5/40.4

Rides/mileage: 3/52.4

X-training time: 2:33

Training time: 12:09

Resting HR: 52

Average weight: 174.1

Sleep score: 75

Stress level: 28

Monday

Resting HR 50. Sleep score 72 Fair. Body battery 100/41. Weight 176.1.

Began the Non-Diet Diet Challenge

Honor Your Hunger

Practice intuitive eating by eating when you are hungry, stopping immediately when you get full and avoiding stress eating.

Pre-Run - 12:34

Morning Run

Relative effort 17. 6.01 mi. Time 56:02. Avg Pace 9:20 /mi. Total Ascent 136 ft. Avg HR 139 bpm.

Niggles: None

Ice legs

NTC Wind-Down Yoga Flow - 15:04

Tuesday

Resting HR 52. Sleep score 73 Fair. Body battery 90/22. Weight 174.5.

Pre-Run - 10:32

Hill Repeats

Relative effort 27. 6 x 400m UP (2:09.5, 2:03.1, 2:03.5, 2:04.8, 2:06.4, 2:00.5) 6 x 400m DOWN (1:58.9, 1:57.4, 1:59.9, 1:57.6, 2:00.5, 1:58.5)

Niggles: None

Zwift - Pace Partner Ride: Tick Tock in Watopia

Relative effort 11. 20.19 mi. Time 1:00:02. Avg Speed 20.2 mph. Total Ascent 341 ft. Avg HR 113 bpm.

Niggles: None

Ice legs

Wednesday

Resting HR 53. Sleep score 84 Good. Body battery 81/18. Weight 173.0.

NTC Gentle Yoga - 18:17

Gym Session (Hip Abductor 60 3x10, Hip Adductor 55 3x10, KB DL 60 3x7, Chest Press 100 4x5, shoulder dumbbell press 30 3x6, lateral raise 20 3x5, Pec Fly 90 3x7, side plank 30s)

Cades Cove

Relative effort 11. 11.88 mi. Time 1:18:07. Avg Speed 9.1 mph. Total Ascent 848 ft. Avg HR 103 bpm.

Niggles: None

Thursday

Resting HR 54. Sleep score 69 Fair. Body battery 57/13. Weight 175.0.

Pre-Run - 10:12

Morning Run

Relative effort 20. 7.58 mi. Time 1:10:04. Avg Pace 9:15 /mi. Total Ascent 212 ft. Avg HR 137 bpm.

Niggles: left knee

Zwift - Pace Partner Ride: Tick Tock in Watopia with D. Diesel

Relative effort 10. 20.32 mi. Time 1:00:10. Avg Speed 20.3 mph. Total Ascent 344 ft. Avg HR 113 bpm.

Niggles: None

Ice legs

Friday

Resting HR 52. Sleep score 81 Good. Body battery 82/30. Weight 172.9.

I didn't allow much time for pre-run. I was only able to do some Hypervolt.

Morning Run

Relative effort 18. 5.12 mi. Time 47:51. Avg Pace 9:21 /mi. Total Ascent 73 ft. Avg HR 139 bpm.

Niggles: some discomfort behind my right knee

Ice legs

Saturday

Resting HR 55. Sleep score 66 Fair. Body battery 74/8. Weight 173.2.

Pre-Run - 10:32

Long Run

Relative effort 116. 3 x 3 miles (24:53, 24:52, 24:51)

Niggles: right hip flexor and everything else

Ice legs

Sunday

Resting HR 55. Sleep score 79 Fair. Body battery 68/14. Weight 174.3.

I got up with a sore lower back and pain between my shoulder blades, on the left.

NTC Gentle Yoga - 17:46

Gym Session (Lat Pulldown 100 1x7 110 3x5, Seated Row 110 1x7 120 3x5, Rear Delt 70 3x6, Single-leg squat BW 3x8, KB DL 60 3x7, KB swings 20 4x5, Push ups 2x8) - 28:17

I went to bed with an awful headache and I still have the mid-back pain.

Week 30

Week of July 25 - Week 4 of Marathon Training

Runs/mileage: 5/35.2

Rides/mileage: 1/26.2

X-training time: 2:10

Training time: 9:19

Resting HR: 51

Average weight: 174.1

Sleep score: 83

Stress level: 24

Monday

Resting HR 53. Sleep score 83 Good. Body battery 80/31. Weight 175.2.

NTC Lower-Body Restorative Sequence - 12:01

Morning Run

Relative effort 11. 5.01 mi. Time 46:56. Avg Pace 9:23 /mi. Total Ascent 90 ft. Avg HR 132 bpm

Niggles: None

Hamstring Recovery (with some extra ab work) - 20:22

Tuesday

Resting HR 54. Sleep score 90 Excellent. Body battery 88/33. Weight 174.1.

NTC Lower-Body Restorative Sequence - 12:01

Track Tuesday

Relative effort 40. 6 x 1k (4:40.6, 4:39.0, 4:33.8, 4:36.6, 4:33.9, 4:34.4 - Average 4:36.383)

Niggles: I had no issues, but some booty lock.

Gym Session (KB DL 60 3x7, Incline dumbbell 45 3x5, Leg press 140 3x8, Shoulder dumbbell press 30 3x5, Lateral raise 15 3x8, Calf Extension 67.5 3x10, Tricep Press 100 3x8, Plank and other ab exercises) - 31:05

Wednesday

Resting HR 52. Sleep score 82 Good. Body battery 89/20. Weight 173.3.

Smokey's Group Ride

Relative effort 54.

Niggles: None, but I over cooked the first climb and my HR shot up to 168 and with the heat, I had a mild panic attack. I was close to having to pull over to recuperate but managed to hang on. I took it easy on the next climb and by ride's end, I was feeling better.

Ice legs

Thursday

Resting HR 56. Sleep score 81 Good. Body battery 65/19. Weight 173.3.

Pre-Run - 11:48

Morning Run

Relative effort 13. 5.01 mi. Time 47:13. Avg Pace 9:26 /mi. Total Ascent 112 ft. Avg HR 135 bpm.

Niggles: None

Ice legs

Friday

Resting HR 54. Sleep score 68 Fair. Body battery 71/24. Weight 175.0.

NTC Lower-Body Restorative Sequence - 12:16

Morning Run

Relative effort 13. 5.01 mi. Time 46:33. Avg Pace 9:17 /mi. Total Ascent 51 ft. Avg HR 135 bpm.

Niggles: None

Saturday

Resting HR 48. Sleep score 93 Excellent. Body battery 100/16. Weight 174.8.

I ran out of time for yoga or pre-run, but I did some foam rolling.

Long Run

Relative effort 75. 5 miles 45:55 - 9:35 pace. 6 miles 49:22 - 8:14 pace. 2.1 miles 20:00 - 9:31 pace

Niggles: None

Ice legs

Sunday

Resting HR 47. Sleep score 97 Excellent. Body battery 100/29. Weight 173.1.

Gym Session (Seated Row 110 4x7, Leg press 140 1x8 3x7, Hammer Shoulder Press 40 1x7 60 3x5, Hammer Front Pulldown 60 3x5, KB DL 60 3x7, Single-leg squat BW 3x7, Side plank 30s) - 30:56

Week 29

Week of July 18 - Week 3 of Marathon Training

Runs/mileage: 4/33

Rides/mileage: 2/50.6

X-training time: 1:53

Training time: 10:38

Resting HR: 54

Average weight: 174.8

Sleep score: 76

Stress level: 28

Monday

Resting HR 56. Sleep score 67 Fair. Body battery 74/30. Weight 176.4.

Pre-Run - 10:35

Morning Run

Relative effort 22. 6.03 mi. Time 55:21. Avg Pace 9:11 /mi. Total Ascent 179 ft. Avg HR 142 bpm.

Niggles: None

Achilles and Hamstring Prehab - 31:10

Tuesday

Resting HR 54. Sleep score 88 Good. Body battery 90/12. Weight 174.2.

NTC Gentle Yoga - 18:23

Hill Repeats

Relative effort 32. 8 x (300m up [1:32.7, 1:29.7, 1:30.5, 1:30.8, 1:29.9, 1:32.7, 1:29.2, 1:28.3] with 30s IR & 300m down [1:30.6, 1:26.0, 1:29.3, 1:33.7, 1:31.5, 1:25.7, 1:29.4, 1:29.0] with 90s IR)

Niggles: None

Gym Session (Hip Adductor 55 3x10, Incline dumbbell 40 4x7, Leg press 140 3x7, Shoulder dumbbell press 25 4x7, Pec Fly 75 90 4x7, Rear Delt 70 4x6, Plank, and deep squat stretch) -

Cherokee Ride

Relative effort not recorded. I forgot my HRM. 14.25 mi. Time 1:00:56. Avg Speed 14.0 mph. Total Ascent 466 ft. Calories 792.

Niggles: None

Wednesday

Resting HR 57. Sleep score 79 Fair. Body battery 58/9. Weight 174.7.

Cades Cove Ride

Relative effort 62.36.35 mi. What a great ride! Time 2:24:00. Avg Speed 15.1 mph. Total Ascent 1,959 ft. Avg HR 135 bpm.

Niggles: None

Thursday

Resting HR 57. Sleep score 46 Poor. Body battery 59/9. Weight 174.9.

Recovery day.

Friday

Resting HR 56. Sleep score 85 Good. Body battery 91/29. Weight 176.1.

Pre-Run (strength and mobility) - 12:03

Mile Repeats

Relative effort 63. 5 x 1 mile (7:37.5, 7:37.0, 7:37.3, 7:35.8, 7:35.7)

Niggles: None

Ice legs: The donning was much easier this time around.

Saturday

Resting HR 53. Sleep score 78 Fair. Body battery 80/14. Weight 174.4.

NTC Lower-Body Restorative Sequence - 11:19

Morning Long Run

Relative effort 25. 10.01 mi. Time 1:39:51. Avg Pace 9:58 /mi. Total Ascent 519 ft. Avg HR 133 bpm.

Niggles: None

Functional strength (trashing) - 30 minutes

Ice legs and nap.

Sunday

Resting HR 52. Sleep score 86 Good. Body battery 91/22. Weight 173.1.

Functional strength (trashing) - 100 minutes

My right calf was a little sore after. It was enough to require some ice.

Week 28

Week of July 11 - Week 2 of Marathon Training

Runs/mileage: 4/32.2

Rides/mileage: 2/41.4

X-training time: 3:01

Training time: 11:14

Resting HR: 52

Average weight: 174.5

Sleep score: 76

Stress level: 29

Monday

Resting HR 52. Sleep score 83 Good. Body battery 86/16. Weight 175.5.

Pre-Run - 10:09

Progresion Run

Relative effort 15. 5.67 mi. Time 52:40. Avg Pace 9:18 /mi. Total Ascent 123 ft. Avg HR 137 bpm.

Niggles: None

Achilles and Hamstring Prehab - 35:12

Cherokee Ride

Relative effort 9. 14.01 mi. Time 1:01:06. Avg Speed 13.8 mph. Total Ascent 502 ft. Avg HR 106 bpm.

Niggles: None, but earlier today, I kinda tweaked my right hamstring catching my phone after I knocked it off the counter.

Tuesday

Resting HR 51. Sleep score 61 Fair. Body battery 73/26. Weight 174.8.

Pre-Run - 12:07

Track Tuesday

Relative effort 44. 5 x 1k (4:43.0, 4:38.9, 4:37.7, 4:39.2, 4:37.7 - Average 4:39.3) with 2 minutes IR. 5 x 200m (0:49.1, 0:47.9, 0:47.6, 0:49.8, 0:47.0) with 30 seconds IR.

Niggles: None, I was very happy with my performance and my hamstring held up well.

NTC Gentle Yoga - 21:19

Wednesday

Resting HR 53. Sleep score 89 Good. Body battery 91/32. Weight 172.9.

Track Tuesday has left me sore and tired; no Smokey's ride.

Lunch Gym Session (Incline db 40 2x8 1x7, Db shoulder press 30 3x5, Tricep press 100 3x8, Leg press 120 3x10, Adductor 50 3x10, Pec fly 60, 70, 80 2x10, 1x8, Rear delt 50 3x10, Plank with donkey kick 1 minute) - 30:19

Thursday

Resting HR 52. Sleep score 75 Fair. Body battery 76/16. Weight 175.4.

Pre-Run - 10:25

Morning Run

Relative effort 25. 7.59 mi. Time 1:10:01. Avg Pace 9:14 /mi. Total Ascent 206 ft. Avg HR 141 bpm.

Niggles: My calves got a little sore but I think it's ok.

Friday

Resting HR 53. Sleep score 80 Good. Body battery 78/9. Weight 173.1.

Pre-Run (Kate Tenforde's Olympic Warmup) - 10:43

Long Run with Intervals

Relative effort 91. This was a tough one. 4 x 2 miles (16:30, 16:34, 16:37, 16:42) with 2 minutes IR.

Niggles: Left calf, left hip flexor, and right hamstring

Achilles Recovery - 16:52

Saturday

Resting HR 55. Sleep score 76 Fair. Body battery 61/14. Weight 174.6.

Up early for Kristen's birthday ride and feeling better than I figured following yesterday's hard Long Run with Intervals.

Kristen's Birthday Ride

Relative effort 18. 27.40 mi. Time 2:08:34. Avg Speed 12.8 mph. Total Ascent 584 ft. Avg HR 101 bpm.

Niggles: None

Post-ride sleepies were in full effect after lunch.

Sunday

Resting HR 55. Sleep score 67 Fair. Body battery 81/20. Weight 175.2.

We were out late at the Smokies baseball game, but I still woke up early.

Gym Session (Leg press 140 3x10, Last pulldown 100 4x7, Hip Adductor 55 3x10, Hip Abductor 50 3x10, Seated Row 100 4x7, Calf Extension 80 3x8, KB DL 60 3x7, 10 minutes Hydromassage) - 30:34

Week 27

Week of July 4 - Week 1 of Marathon Training

Runs/mileage: 4/30.4

Rides/mileage: 4/83.6

X-training time: 1:06

Training time: 11:07

Resting HR: 52

Average weight: 175.0

Sleep score: 76

Stress level: 29

Monday

Resting HR 55. Sleep score 81 Good. Body battery 93/13. Weight 175.4.

Pre-Run - 13:11

Easy Run

Relative effort 32. 5.37 mi. Time 50:02. Avg Pace 9:19 /mi. Total Ascent 357 ft. Avg HR 145 bpm.

Niggles: None, but the heat and humidity were oppressive.

Cherokee Ride

Relative effort 10. 12.78 mi. Time 1:01:40. Avg Speed 12.4 mph. Total Ascent 571 ft. Avg HR 110 bpm.

Niggles: None

Tuesday

Resting HR 56. Sleep score 47 Poor. Body battery 56/17. Weight 176.3.

NTC Runner's Restorative Sequence (with some glute activation) - 12:01

Hill Repeats

Relative effort 28. 6 x 300m UP (1:32.8, 1:32.6, 1:31.4, 1:30.7, 1:34.6, 1:30.6) 30s IR. 300m DOWN (1:23.7, 1:25.9, 1:26.0, 1:23.6, 1:20.2, 1:22.5) 90s IR.

Niggles: None I can think of.

Wednesday

Resting HR 54. Sleep score 83 Good. Body battery 75/23. Weight 174.3.

I bailed out of the Smokey's group ride because of several storms rolling through the area and opted for a nice, dry Zwift ride. Good decision!

Zwift - Group Ride: The HERD Wacky Wednesday (D) on Downtown Dolphin in Crit City

Relative effort 10. 17.31 mi. Time 1:00:24. Avg Speed 17.2 mph. Total Ascent 768 ft. Avg HR 113 bpm.

Niggles: None

I wasn't too horrible with my nutrition but there is room for improvement.

Thursday

Resting HR 51. Sleep score 77 Fair. Body battery 90/35. Weight 175.1.

Recover Hamstring Prehab - 19:38

Zwift - Pace Partner Ride: Tick Tock in Watopia with D. Diesel

Relative effort 15. 25.03 mi. Time 1:30:59. Avg Speed 16.5 mph. Total Ascent 902 ft. Avg HR 110 bpm.

Niggles: None

Friday

Resting HR 55. Sleep score 74 Fair. Body battery 77/16. Weight 174.2.

Pre-Run - 11:26

2 x 2 Miles @ HMP

Relative effort 62. 2 x 2 miles (15:15, 15:09)

Niggles: None

Saturday

Resting HR 50. Sleep score 87 Good. Body battery 84/27. Weight 175.0.

Zwift - Pace Partner Ride: Tick Tock in Watopia with D. Diesel

Relative effort 14. 28.47 mi. Time 1:30:08. Avg Speed 19.0 mph. Total Ascent 400 ft. Avg HR 107 bpm.

Niggles: None

I had a little binge session after lunch. I need to get control of these.

Sunday

Resting HR 52. Sleep score 85 Good. Body battery 92/18. Weight 174.4.

NTC Pre-Run Strength (plus drills) - 10:02

Long Run

Relative effort 32. 10.01 mi. Time 1:36:13. Avg Pace 9:37 /mi. Total Ascent 260 ft. Avg HR 139 bpm.

Niggles: Only long run niggles

NTC Lower-Body Restorative Sequence - 12:02

I think I gained some fitness this week. Next week, I need a bigger focus on strength.