Week 16

Week of April 18

Runs/mileage: 6/20.1

Rides/mileage: 4/86.8

X-training time: 1:59

Training time: 11:04

Resting HR: 56

Average weight: 174.0

Sleep score: 69

Stress level: 35

Monday

Resting HR 55. Sleep score 72 Fair. Body battery 81/20. Weight 172.8 lbs.

Pre-Run - 10:23

Afternoon Run

Relative effort 34. 5.33 mi. Time 48:36. Avg Pace 9:08 /mi. Total Ascent 129 ft. Avg HR 148 bpm.

Niggles: None

NTC Runner's Restorative Sequence - 13:35

Tuesday

Resting HR 58. Sleep score 65 Fair. Body battery 55/5. Weight 173.6 lbs.

NTC Wake Up Warm Up - 10:43

Track Tuesday

Relative effort 27. I wore the Fastwitch. 9 x 200 IR 200 (50.6, 47.1, 47.5, 47.9, 47.1, 46.9, 47.4, 45.6, 43.6)

Niggles: My right calf tightened up a bit during the cool down.

Easy Ride

Relative effort 10. Zone 1 with Kristen. 15.19 mi. Time 1:02:08. Avg Speed 14.7 mph. Total Ascent 512 ft. Avg HR 112 bpm.

Niggles: None

NTC Easy Evening Unwind Flow - 10:54

Wednesday

Resting HR 61. Sleep score 47 Poor. Body battery 33/5. Weight 173.5 lbs.

Gym Session - 30:01

Smokey's Group Ride

Relative effort 53. 23.63 mi. Time 1:27:38. Avg Speed 16.2 mph. Total Ascent 1,280 ft. Avg HR 142 bpm.

Niggles: None, I felt pretty good.

Thursday

Resting HR 61. Sleep score 61. Body battery 38/5. Weight 173.6 lbs.

TSM - 32:46

Hill Repeats

Relative effort 15. 10 x 30 seconds.

Niggles: None, but I am feeling a bit exhausted.

Greenway > Beer

Relative effort 9. 11.31 mi. Time 1:07:38. Avg Speed 10.0 mph. Total Ascent 266 ft. Avg HR 102 bpm.

Niggles: None

Friday

Resting HR 58. Sleep score 74 Fair. Body battery 65/10. Weight 174.1 lbs. I thought I would be lighter today.

Rest Day

Saturday

Resting HR 53. Sleep score 87 Good. Body battery 100/12. Weight 175.6 lbs. Kung Pao last night.

Pre-Race - 10:49

Hard Knox Dogwood Classic

Relative effort 42. This was a tough one, full send but not great results. 2nd in my age group.

Niggles: None, but I need some fitness.

Sunday

Resting HR 50. Sleep score 78 Fair. Body battery 70/14. Weight 175.1 lbs.

Coffee Ride

Relative effort 27. 36.69 mi. Time 2:19:28. Avg Speed 15.8 mph. Total Ascent 1,604 ft. Avg HR 118 bpm.

Niggles: None, we had too many post ride beers.

Week 15

Week of April 11

Runs/mileage: 4/17.7

Rides/mileage: 4/73.7

X-training time: 1:42

Training time: 9:39

Resting HR: 54

Average weight: 174.8

Sleep score: 77

Stress level: 27

Monday

Resting HR 55. Sleep score 83 Good. Body battery 92/42. Weight 177.4 lbs.

The soreness is nearly what I had post Boston. So, today will be complete recovery. I took a nap at lunch and I've been using Blue-Emu on my right calf, it is by far the most sore.

The only rehab exercise I did was hip flexor stretching.

Tuesday

Resting HR 54. Sleep score 83 Good. Body battery 95/28. Weight 176.7 lbs.

Zwift - Greatest London Loop in London

Relative effort 12. 16.17 mi. Time 1:08:04. Avg Speed 14.3 mph. Total Ascent 1,050 ft. Avg HR 112 bpm.

Niggles: None, other than mu right calf is still sore. My quads are feeling much better.

Physical Therapy: Lazer therapy for my hamstring and calf. Dry needling and stim for my hamstring. Stretch: calves, hamstrings, and quads. Strength: cable RDL, BAPS, Nordic curls, single leg calf, lunge matrix test.

NTC Wind-Down Yoga Flow - 15:04

Wednesday

Resting HR 53. Sleep score 79 Fair. Body battery 86/19. Weight 175.5 lbs.

Smokey's Group Ride

Relative effort 24. 20.97 mi. Time 1:25:18. Avg Speed 14.8 mph. Total Ascent 1,205 ft. Avg HR 128 bpm.

Niggles: Nothing worth mentioning.

Thursday

Resting HR 55. Sleep score 65 Fair. Body battery 60/23. Weight 175.2 lbs.

Pre-Run (Hip abduction side-lying hold 20 seconds at 0°, 45°, & 90°, Clams with band hold 30 seconds, Bridge hold 30 seconds, Supine med ball flutter kick, Bird dog hold 5 seconds x 10, Planks and plank with donkey kick

Easy Run

Relative effort 7. With 5 x 30 second hill repeats. 3.20 mi. Time 30:34. Avg Pace 9:32 /mi. Total Ascent 104 ft. Avg HR 134 bpm.

Niggles: My right calf has decided to be a problem now. Iced when I got home.

Greenway Ride - Old Sevier

Relative effort 13. 10.55 mi. Time 59:11. Avg Speed 10.7 mph. Total Ascent 314 ft. Avg HR 121 bpm.

Niggles: None

Friday

Resting HR 57. Sleep score 77 Fair. Body battery 69/13. Weight 174.2 lbs.

Pre-Run Strength and Mobility - 12:18

TB Track

Relative effort 11. 5 x 200s 54.2, 52.0, 52.0, 51.0, 50.6.

Niggles: None

Med Ball Workout - 12:01

Saturday

Resting HR 53. Sleep score 75 Fair. Body battery 76/16. Weight 172.7 lbs.

Pre-Run - 12:01

Long Run

Relative effort 52. 10.01 mi. Time 1:34:30. Avg Pace 9:27 /mi. Total Ascent 344 ft. Avg HR 144 bpm.

Niggles: I don't feel like I'm 100%, but I'm really excited to have gotten in a 10 miler today.

Sunday

Resting HR 55. Sleep score 85 Good. Body battery 77/28. Weight 171.8 lbs.

I got up with a sore back and left foot.

Zwift - Cobbled Climbs in Richmond

Zwift - Volcano Circuit CCW in Watopia

Zwift - Downtown Titans in Watopia

Relative effort 15. 26.04 mi. Time 1:35:47. Avg Speed 15.1 mph. Total Ascent 1,457 ft. Avg HR 109 bpm

Niggles: None, just a little tired.

Week 14

Week of April 4

Runs/mileage: 5/20.6

Rides/mileage: 3/51.3

X-training time: 2:43

Training time: 8:54

Resting HR: 58

Average weight: 173.7

Sleep score: 60

Stress level: 38

Monday

Resting HR 57. Sleep score 62 Fair. Body battery 50/6. Weight 174.3 lbs.

Pre-Run - 11:08

Morning Run

Relative effort 16. 4.38 mi. Time 40:03. Avg Pace 9:09 /mi. Total Ascent 142 ft. Avg HR 141 bpm.

Niggles: None, today was good day, much better than Saturday.

Zwift - Roule Ma Poule in France

Relative effort 13. 16.40 mi. Time 1:09:49. Avg Speed 14.1 mph. Total Ascent 860 ft. Avg HR 117 bpm.

Niggles: None

Tuesday

Resting HR 57. Sleep score 72 Fair. Body battery 58/5. Weight 172.5 lbs.

Pre-Run - 14:13

Track Tuesday

Relative effort 11. In & Outs x 11. 31 - 35 seconds.

Niggles: None

NTC Lower-Body Restorative Sequence - 14:13

Home Strength Session (LB: single leg RDL, hamstring eccentrics on stability ball, goblet squat. UB: pull ups, push ups, dips, DB press. Stretch: hip flexor, calf) - 28:01

Physical Therapy: Bike 12:00. UV light and dry needling with stim on hamstring. Supine toe taps, bird dog, cable RDL, plank with donkey kick, and single leg squat with stability ball. That was a whole lot.

Wednesday

Resting HR 59. Sleep score 65 Fair. Body battery 46/5. Weight 173.4 lbs.

Zwift - Greater London 8 in London

Relative effort 12. 15.04 mi. Time 1:00:11. Avg Speed 15.0 mph. Total Ascent 768 ft. Avg HR 121 bpm.

Niggles: None

Thursday

Resting HR 58. Sleep score 76 Fair. Body battery 62/7. Weight 174.0 lbs.

Pre-Run (hip abduction side-lying hold 30 seconds at 0°, 45°, & 90°. clams with band hold 30 seconds. Bridge hold 30 seconds. med ball flutter kick. Bird dog hold 5 seconds x 8. plank with donkey kick) - 14:01

Easy with Hill Repeats

Relative effort 12. Since listening to the On Coaching, "How much of your training should be running?" podcast, I plan to focus more on pre- and post-run drills.

Niggles: No issues other than fatigue.

Physical Therapy: Deep tissue, cupping, and stretching for hamstrings and calve. Supine toe taps, cable RDL, single leg squat with stability ball, and lunge matrix. - 1:10

I woke up around 10:00 with a racing heart (over 100 bpm) and almost disoriented. This was the worst of 3 attacks I’ve experienced in the past 2 weeks. I called Pat and that helped. The other 2 attacks I managed better. I had 2 glasses of wine with dinner. I’m dealing with a hamstring issue. We travel to Asheville tomorrow for V2V.

Friday

Resting HR 56. Sleep score 84 Good. Body battery 80/11. Weight 174.5 lbs.

Zwift - Group Ride: ZER Easy Peasy Friday Ride (D) on Libby Hill After Party in Richmond

Relative effort 9. 19.85 mi. Time 1:00:15. Avg Speed 19.8 mph. Total Ascent 210 ft. Avg HR 106 bpm.

Niggles: None

NTC Gentle Yoga - 19:09

Travel to NC for V2V!

Saturday

Resting HR 61. Sleep score 29 Poor. Body battery 38/5.

V2V Leg 6

Relative effort 68. 4.57 mi. Time 36:43. Avg Pace 8:02 /mi. Total Ascent 389 ft. Mile 2 had 182 ft. Avg HR 165 bpm.

Niggles: None other than I'm needing some more fitness.

V2V Leg 12

Relative effort 63. 3.89 mi. Time 30:54. Avg Pace 7:56 /mi. Total Ascent 51 ft. Avg HR 170 bpm.

Chip Time 9:30:53. Pace 7:56. Overall 51 of 329. Open Co-ed 12 of 146. 126 kills.

Niggles: Total exhaustion and soreness in my right calf.

Sunday

Resting HR 57. Sleep score 31 Poor. My sleep was much better than the score indicates. Body battery 42/5.

Thanks to the captain (Justin), the SCE team (Danny, Justin, Josh, Lindsey, Sherith, and me), team photographers (Lindsey and Josh, I forgot the GoPro), driver (Amy), and navigator (Sherith). Great job all! It was an awesome experience and from the way I'm feeling, it was FAST! I haven't been this sore since running Boston with limited training.

Week 13

Week of March 28

Runs/mileage: 3/9.3

Rides/mileage: 2/60.8

X-training time: 1:08

Training time: 6:25

Resting HR: 54

Average weight: 175.2

Sleep score: 75

Stress level: 29

Monday

Resting HR 52. Sleep score 69 Fair. I woke up around 5:00 with a very mild anxiety issue. Body battery 88/32. Weight 177.4 lbs, WTF!!!

Zwift - Tour of Watopia Stage 5: Longer Ride on Eastern Eight in Watopia

Relative effort 22. Movie ride - The Protégé 2021. 33.66 mi. Time 1:54:50. Avg Speed 17.6 mph. Total Ascent 1,352 ft. Avg HR 117 bpm.

Niggles: Both quads acted like they were going to cramp but did not. I did an ice bath post ride and that was awful.

Tuesday

Resting HR 55. Sleep score 77 Fair. I woke up around 10 having a mild anxiety attack. I am a mess. Body battery 81/24. Weight 175.6 lbs.

Pre-Run Strength and Mobility - 15:01

Recovery Run

Relative effort 4. 2.01 mi. Time 19:07. Avg Pace 9:30 /mi. Total Ascent 34 ft. Avg HR 131 bpm.

Niggles: My hamstring wasn't painful, but it was noticeable and my GCT 2.8 % greater on the left. I did an ice massage when I got home.

NTC Easy Evening Unwind Flow - 12:38

Wednesday

Resting HR 56. Sleep score 73 Fair. I feel like I slept a little better. Body battery 72/24. Weight 174.5 lbs.

Thursday

Resting HR 52. Sleep score 76 Fair. Body battery 91/17. Weight 176.3 lbs.

NTC Rise & Flow Yoga - 14:24

Pre-Run Strength - 10:01

Recovery Run

Relative effort 11. 3.20 mi. Time 30:01. Avg Pace 9:23 /mi. Total Ascent 126 ft. Avg HR 140 bpm.

Niggles: I feel like my hamstring is improving.

Friday

Resting HR 57. Sleep score 79 Fair. Body battery 60/22. Weight 173.3 lbs.

Today was a recovery day with a PT appointment. I had my first appointment with Tennessee Sports Medicine. I saw Jacob Treadway for my evaluation and Aaron Stout for an HEP. Jacob's evaluation showed no muscle damage where I am having discomfort. It did show that I had scar tissue from older injuries that could have weakened my hamstring. The treatment plan is to break up the scar tissue, work on hip flexor flexibility, glute and core strength/stability, and progressive hamstring eccentric strength.

Saturday

Resting HR 58. Sleep score 81 Good. Body battery 75/11. Weight 175.1 lbs.

Pre-Run Strength and Mobility (added in a couple rehab exercises) - 16:01

Songbird Trail

Relative effort 11. 4.10 mi. Time 40:01. Avg Pace 9:45 /mi. Total Ascent 78 ft. Avg HR 140 bpm.

Niggles: My hamstring was not as good as Thursday but I got my 40 minutes in.

Sunday

Resting HR 57. Sleep score 68 Fair. Body battery 53/8. Weight 174.4 lbs.

Turnpike Ride

Relative effort 24. 27.19 mi. Time 1:53:50. Avg Speed 14.3 mph. Total Ascent 837 ft. Avg HR 121 bpm.

Niggles: None, but my bike had an issue. The right shifter took quite a while to connect via bluetooth.