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