Week 12

Week of March 21

Runs/mileage: 1/2.8

Rides/mileage: 5/97.5

X-training time: 2:37

Training time: 8:46

Resting HR: 55

Average weight: 174.0

Sleep score: 75

Stress level: 29

Monday

Resting HR 52. Sleep score 84 Good. Body battery 92/25. Weight 173.3 lbs.

Strength (upper body and core) - 15:01

NTC Gentle Yoga - 19:27

Zwift - Tour of Watopia Stage 4: Standard Ride on Handful Of Gravel in Watopia

Relative effort 13. 16.27 mi. Time 1:00:09. Avg Speed 16.2 mph. Total Ascent 988 ft. Avg HR 124 bpm.

Niggles: None, but I've had a low-grade headache all day. My hamstring is improving slowly.

Tuesday

Resting HR 53. Sleep score 68 Fair. Body battery 87/16. Weight 172.8 lbs.

Gym Session (posterior chain and incline dumbbell press) - 30:01

Zwift - Volcano Circuit in Watopia

Relative effort 14. 18.60 mi. Time 1:00:44. Avg Speed 18.4 mph. Total Ascent 492 ft. Avg HR 124 bpm. I bumped my difficulty up to max.

Niggles: None

Wednesday

Resting HR 56. Sleep score 80 Good. Body battery 61/22. Weight 173.6 lbs.

NTC Root to Rise Flow - 19:25 (abbreviated routine due to call)

Zwift - Tour of Watopia Stage 4: Longer Ride on Handful Of Gravel in Watopia

Relative effort 13. 15.86 mi. Time 1:00:12. Avg Speed 15.8 mph. Total Ascent 955 ft. Avg HR 128 bpm.

Niggles: None, I was not feeling it today and shut it down at 1 hour.

Thursday

Resting HR 58. Sleep score 74 Fair. Body battery 72/21. Weight 173.1 lbs.

Home strength session - 21:37

Zwift - The Fan Flats in Richmond

Relative effort 11. 18.52 mi. Time 1:00:08. Avg Speed 18.5 mph. Total Ascent 236 ft. Avg HR 116 bpm.

Niggles: None, but my right hamstring and left ankle acted up while I was walking around downtown.

Friday

Resting HR 57. Sleep score 71 Fair. Body battery 65/25. Weight 174.1 lbs.

NTC Root to Rise Flow - 31:14

I am dealing with injury again and trying to navigate the waters with a positive mind set.
1) It is a blessing to have the health and the desire to push my body to the point of breaking
2) Time spent dealing with injury is a GREAT time to spend on getting stronger
3) The acolades and PRs are wonderful, but what we hope to remember and focus dearly on is the journey. The journey is morning runs and workouts with Justin and other runner friends, grinding through numerous Zwift rides, and loads of conversations on training plans and expectations.

Saturday

Resting HR 54. Sleep score 77 Fair. Body battery 89/27. Weight 175.7 lbs TOO MUCH!!!

Zwift - ZER Saturday Endurance Ride (D) on Volcano Flat in Watopia

Relative effort 18. Movie ride - Begin Again 2013. 28.22 mi. Time 1:41:17. Avg Speed 16.7 mph. Total Ascent 600 ft. Avg HR 113 bpm.

Niggles: None

Sunday

Resting HR 55. Sleep score 74 Fair. Body battery 75/22. Weight 175.6 lbs.

NTC Runner’s Restorative Sequence - 11:14

Pre-Run Strength - 10:04

CHKM Relay

Relative effort 9. 2.76 mi. Time 25:20. Avg Pace 9:10 /mi. Total Ascent 55 ft. Avg HR 143 bpm.

Niggles: My right hamstring gave up on me after 2.5 miles. I requested an appointment at Tennessee Sports Medicine. I don't know anything else to do.

Week 11

Week of March 14

Runs/mileage: 5/24.1

Rides/mileage: 6/98.4

X-training time: 1:44

Training time: 10:05

Resting HR: 53

Average weight: 174.4

Sleep score: 71

Stress level: 28

Monday

Resting HR 50. Sleep score 83 Good. Body battery 98/23. Weight 173.1 lbs.

Pre-Run Strength and Mobility - 13:11

Easy Lunch Run

Relative effort 15. 4.52 mi. Time 40:02. Avg Pace 8:52 /mi. Total Ascent 109 ft. Avg HR 142 bpm. I love running at the marina in early spring, especially when the rowing clubs are down for spring training.

Niggles: Right foot was complaining a little early

Zwift - Tour of Watopia Stage 2: Standard Ride on Triple Flat Loops in Watopia

Relative effort 14. 22.62 mi. Time 1:03:21. Avg Speed 21.4 mph. Total Ascent 535 ft. Avg HR 126 bpm.

Niggles: Hot spot on my bum.

NTC 10-min yoga: runner’s restorative sequence - 10:16

Tuesday

Resting HR 56. Sleep score 64 Fair. Body battery 57/17. Weight 173.0 lbs

Pre-Run Strength and Mobility - 15:02

Tom Black Track Tuesday

Relative effort 25. 4 x 400, 1:47.5, 1:46.6, 1:45.6, 1:46.6, 1:45.4, 1:46.5, 1:44.8, 1:44.0

Niggles: Both hamstrings were complaining, I need more strength training.

Gym Session (focused on the posterior chain) - 30:00. 10 minute Hydromassage as a finisher.

Wednesday

Resting HR 55. Sleep score 67 Fair. Body battery 68/18. Weight 175.3 lbs.

NTC 10-min yoga: runner’s restorative sequence - 10:31

Easy Run

Relative effort 7. 3.13 mi. Time 30:02. Avg Pace 9:35 /mi. Total Ascent 91 ft. Avg HR 131 bpm.

Niggles: None

Zwift - Tour of Watopia Stage 2: Shorter Ride on Tick Tock in Watopia

Relative effort 6. 11.99 mi. Time 32:51. Avg Speed 21.9 mph. Total Ascent 194 ft. Avg HR 122 bpm.

Niggles: None

Thursday

Resting HR 56. Sleep score 70 Fair. Body battery 75/15. Weight 175.7 lbs.

Zwift - Tour of Watopia Stage 3: Standard Ride on Road to Sky in Watopia

Relative effort 27. 19.36 mi. Time 1:40:05. Avg Speed 11.6 mph. Total Ascent 3,451 ft. Avg HR 127 bpm. I had a 7:45 PR on the Alpe de Zwift.

Niggles: None

Friday

Resting HR 56. Sleep score 73 Fair. Body battery 70/32. Weight 174.2 lbs.

Pre-Run Strength and Mobility - 12:02

Morning Recovery Run

Relative effort 7. 3.18 mi. Time 30:05. Avg Pace 9:27 /mi. Total Ascent 98 ft. Avg HR 133 bpm.

Niggles: Left quad was a little sore.

Saturday

Resting HR 52. Sleep score - I didn't wear my watch to bed. Body battery 100/21. Weight 176.2 lbs.

Pre-Run Strength and Mobility - 12:23

CHKM Group Run

Relative effort 17. 7.41 mi. Time 1:08:52. Avg Pace 9:17 /mi. Total Ascent 422 ft. Avg HR 134 bpm.

Niggles: My right hamstring tightened up and was an issue after about 6 miles. I had to cut my run short.

It wasn't a great day for recovery, but it was great fun hanging out in Old Sevier.

Sunday

Resting HR 49. Sleep score 77 Fair. Body battery 94/28. Weight 173.5 lbs.

Sunday Group Ride

Relative effort 18. 20.83 mi. Time 1:12:47. Avg Speed 17.2 mph. Total Ascent 807 ft. Avg HR 126 bpm.

Niggles: My hamstring held up fine.

Week 10

Week of March 7

Runs/mileage: 1/5.4

Rides/mileage: 6/108.5

X-training time: 0:52

Training time: 7:33

Resting HR: 51

Average weight: 174.0

Sleep score: 77

Stress level: 27

Monday

Resting HR 50. Sleep score 53 Poor. Body battery 81/37.

We traveled from MB.

Tuesday

Resting HR 49. Sleep score 91 Excelent. Body battery 100/33. Weight 175.6 lbs.

This was a recovery day. I did Nash sit and put together my new pull up/dip rack.

Wednesday

Resting HR 52. Sleep score 75 Fair. Body battery 94/36. Weight 175.0 lbs.

Zwift - Tour of Watopia Stage 1: Standard Ride

Relative effort 11. 18.55 mi. Time 56:03. Avg Speed 19.9 mph. Total Ascent 830 ft. Avg HR 122 bpm.

Niggles: None

NTC 10-min yoga: lower-body restorative sequence - 11:05

Thursday

Resting HR 50. Sleep score 79 Fair. Body battery 93/17. Weight 173.8 lbs.

Pre-Run Strength and Mobility - 11:02

Easy Run

Relative effort 14. 5.42 mi. Time 50:02. Avg Pace 9:14 /mi. Total Ascent 182 ft. Avg HR 136 bpm.

Niggles: None, but the legs were not feeling fresh.

Zwift - Tour of Watopia Stage 1: Shorter Ride

Relative effort 6. 9.03 mi. Time 26:36. Avg Speed 20.4 mph. Total Ascent 528 ft. Avg HR 125 bpm.

Niggles: None

Friday

Resting HR 53. Sleep score 79 Fair. Body battery 75/21. Weight 172.4 lbs.

Zwift - Tour of Watopia Stage 1: Longer Ride on Three Little Sisters in Watopia

Relative effort 17. 23.57 mi. Time 1:10:06. Avg Speed 20.2 mph. Total Ascent 1,424 ft. Avg HR 128 bpm.

Niggles: None

Greenway Fun

Relative effort 8. 9.24 mi. Time 48:00. Avg Speed 11.6 mph. Total Ascent 328 ft. Avg HR 113 bpm.

Niggles: None

Saturday

Resting HR 54. Sleep score 71 Fair. Body battery 80/25. Weight 173.2 lbs.

Zwift - Casse-Pattes in France

Relative effort 8. 14.95 mi. Time 53:29. Avg Speed 16.8 mph. Total Ascent 505 ft. Avg HR 109 bpm.

Niggles: None

Strength and Mobility - 12:21

Sunday

Resting HR 54. Sleep score 79 Fair. Body battery 82/25. Weight 174.3 lbs.

Zwift - Tour of Watopia Stage 2: Longer Ride on Watopia's Waistband in Watopia

Relative effort 23. 33.18 mi. Time 1:36:39. Avg Speed 20.6 mph. Total Ascent 646 ft. Avg HR 128 bpm.

Niggles: I have a sore spot on my bum.

NTC Gentle Yoga - 18:21

Week 9

Week of February 28

Runs/mileage: 6/28.9

Rides/mileage: 2/32.3

X-training time: 1:07

Training time: 6:55

Resting HR: 51

Average weight: 171.9

Sleep score: 78

Stress level: 27

Monday

Resting HR 47. Sleep score 84 Good. Body battery 100/26. Weight 171.7 lbs.

Pre-Run Strength and Mobility - 15:07

Afternoon Run

Relative effort 11. 4.01 mi. Time 35:34. Avg Pace 8:52 /mi. Total Ascent 194 ft. Avg HR 139 bpm.

Niggles: My left ankle needed some extra attention about a half mile in.

Tuesday

Resting HR 52. Sleep score 83 Good. Body battery 84/27. Weight 172.4 lbs.

Pre-Run Strength and Mobility - 11:14

Taper Track Tuesday

Relative effort 10. 3 x 300 meters (1:20, 1:15, 1:13)

Niggles: None

Wednesday

Resting HR 50. Sleep score 84 Good. Body battery 95/31. Weight 172.3 lbs.

Zwift - Suki's Playground in Makuri Islands

Relative effort 7. 11.50 mi. Time 36:11. Avg Speed 19.1 mph. Total Ascent 489 ft. Avg HR 119 bpm.

Niggles: None

Pre-Run Strength and Mobility - 14:22

Afternoon Run

Relative effort 14. 3.28 mi. Time 30:04. Avg Pace 9:11 /mi. Total Ascent 99 ft. Avg HR 144 bpm.

Niggles: None

Thursday

Resting HR 54. Sleep score 79 Fair. Body battery 85/35. Weight 171.4 lbs.

Zwift - Group Ride: BanditZ Ride as One (D) on Libby Hill After Party in Richmond

Relative effort 11. 20.79 mi. Time 1:01:48. Avg Speed 20.2 mph. Total Ascent 351 ft. Avg HR 117 bpm.

Niggles: None

Friday

Resting HR 53. Sleep score 77 Fair. Body battery 98/37.

Shake Out

Relative effort 8. 3.21 mi. Time 30:05. Avg Pace 9:23 /mi. Total Ascent 33 ft. Avg HR 135 bpm.

Niggles: None

Saturday

Resting HR 49. Sleep score 77 Fair. Body battery 97/5.

Myrtle Beach Half Marathon

Relative effort 186. 1:39:52.30 - All time PR and first HM under 1:40. 5th place Age Group. 119 Male. 155 Overall. This is my best finish ever at Myrtle Beach.

Niggles: None

Sunday

Resting HR 55. Sleep score 76 Fair. Body battery 53/12.

Rest and Recovery

We are just winding up SCE's first road trip weekend and it went very well. The PR bell was rung 5 times. We had a 2nd, 5th, and 16th place AG finish. We drank, ate, and enjoyed the weekend to the fullest. The next adventure is Ville 2 Ville.