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.

Week 26

Week of June 27

Runs/mileage: 4/26.4

Rides/mileage: 4/102.3

X-training time: 1:29

Training time: 12:34

Resting HR: 53

Average weight: 174.4

Sleep score: 75

Stress level: 30

Monday

Resting HR 47. Sleep score 80 Good. Body battery 91/36. Weight 176.6 lbs.

Pre-Run - 11:07

Easy Run

Relative effort 14. 4.71 mi. Time 45:03. Avg Pace 9:33 /mi. Total Ascent 142 ft. Avg HR 138 bpm.

Niggles: Almost 100%

Recover Hamstring Prehab - 20:01

Tuesday

Resting HR 53. Sleep score 78 Fair. Body battery 85/19. Weight 173.4 lbs.

NTC Runner's Warm Up - 5:45

Aerobic Run

Relative effort 49. 5 miles at 8:28 pace (a bit slower than GMP)

Niggles: Normal niggles associated with a hard effort.

Cherokee Ride

Relative effort 10. 12.94 mi. Time 1:00:30. Avg Speed 12.8 mph. Total Ascent 531 ft. Avg HR 112 bpm.

Niggles: None

Wednesday

Resting HR 55. Sleep score 64 Fair. Body battery 73/14. Weight 174.8 lbs.

Pre-Run - 12:26

Easy Run

Relative effort 12. 4.64 mi. Time 45:03. Avg Pace 9:42 /mi. Total Ascent 82 ft. Avg HR 135 bpm.

Niggles: I felt it a bit in my right hamstring

Lower Body Stretch - 11:12

Smokey's Group Ride

Relative effort 41. 26.16 mi. Time 1:35:26. Avg Speed 16.4 mph. Total Ascent 1,220 ft. Avg HR 136 bpm.

Niggles: I had some discomfort in my left hip/groin

Recover Hamstring Prehab - 17:58

Thursday

Resting HR 51. Sleep score 62 Fair. Body battery 56/20. Weight 172.9 lbs.

Greenway Ride

Relative effort 9. 11.23 mi. Time 1:03:04. Avg Speed 10.7 mph. Total Ascent 352 ft. Avg HR 106 bpm.

Niggles: None

Friday

Resting HR 55. Sleep score 79 Fair. Body battery 80/24. Weight 174.6 lbs.

Pre-Run - 11:10

Long Run

Relative effort 36. 10.00 mi. Time 1:33:14. Avg Pace 9:19 /mi. Total Ascent 189 ft. Avg HR 139 bpm.

Niggles: Just the normal long run issues.

Saturday

Resting HR 55. Sleep score 86 Good. Body battery 82/5. Weight 173.9 lbs.

Tour de Rocky Top

Relative effort 89. 52.03 mi. Time 3:20:49. Avg Speed 15.5 mph. Total Ascent 3,097 ft. Avg HR 136 bpm.

Niggles: My bum did not handle TdRT very well.

Sunday

Resting HR 55. Sleep score 74 Fair. Body battery 63/12. Weight 174.7 lbs.

Recovery day.