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