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.