Week 43

Week of October 24 - Week 17 of Marathon Training

Runs/mileage: 5/31.7

Rides/mileage: 1/19.4

X-training time: 1:13

Training time: 7:01

Resting HR: 54

Average weight: 175.0

Sleep score: 79

Stress level: 26

Monday

Resting HR 54. Sleep score 82 Good. Body battery 100/31. Weight 174.8.

Easy Run

Relative effort 8. 3.53 mi. 6 x 100m strides. Time 31:13. Avg Pace 8:50 /mi. Total Ascent 95 ft. Avg HR 136 bpm.

Niggles: None

Tuesday

Resting HR 57. Sleep score 67 Fair. Body battery 73/20. Weight 175.8.

NTC Lower-Body Restorative Sequence - 11:12

Intervals

Relative effort . 5 x 1k (4:52.3, 4:50.0, 4:50.9, 4:45.2, 4:44.5). 5 x 200m (52.3, 48.5, 50.1, 50.6, 51.7)

Niggles: None

Recover Quad and Knee Strength - 20:40

Wednesday

Resting HR 55. Sleep score 2 Good. Body battery 87/30. Weight 174.4.

Zwift - Triple Flat Loops in Watopia

Relative effort 10. 19.44 mi. Time 1:00:06. Avg Speed 19.4 mph. Total Ascent 466 ft. Avg HR 110 bpm.

Niggles: None

Thursday

Resting HR 57. Sleep score 76 Fair. Body battery 86/24. Weight 174.9.

NTC Lower-Body Restorative Sequence - 11:35

Tempo

Relative effort 26. 3 miles at a little less than MP. 8:12.8, 8:08.2, 7:53.1

Niggles: Right hip tweak on final few steps of the cool down.

Friday

Resting HR 53. Sleep score 84 Good. Body battery 90/36. Weight 174.5.

NTC Gentle Yoga - 18:26

Morning Run

Relative effort 6. 3.02 mi. Time 26:55. Avg Pace 8:56 /mi. Total Ascent 76 ft. Avg HR 134 bpm.

Niggles: My legs are not acting like I'm on a taper.

Saturday

Resting HR 54. Sleep score 78 Fair. Body battery 91/20. Weight 175.5.

NTC Runner's Restorative Sequence - 11:16

Long Run

Relative effort 22. 10.01 mi. Time 1:33:18. Avg Pace 9:20 /mi. Total Ascent 261 ft. Avg HR 130 bpm.

Niggles: My legs felt pretty rough for only a 10 miler.

Sunday

Resting HR 52. Sleep score 84 Good. Body battery 91/28. Weight 175.4.

Recovery day, trying to focus on hydration and carb loading.

Week 42

Week of October 17 - Week 16 of Marathon Training

Runs/mileage: 5/40.2

Rides/mileage: 2/30.0

X-training time: 1:34

Training time: 9:19

Resting HR: 55

Average weight: 174.9

Sleep score: 77

Stress level: 30

Monday

Resting HR 52. Sleep score 84 Good. Body battery 100/27. Weight 175.4.

NTC Runner's Restorative Sequence - 11:15

Lunch Run

Relative effort 12. 5.00 mi. Time 45:18. Avg Pace 9:03 /mi. Total Ascent 123 ft. Avg HR 139 bpm.

Niggles: My left knee felt odd when I started but the feeling went away once I warmed up. I had one stride that was painful.

Tuesday

Resting HR 56. Sleep score 78 Fair. Body battery 74/. Weight 176.7.

Intervals

Relative effort 31. 3 x (2k [10:28, 10:18, 10:17], 1k [4:59, 4:55, 4:56])

Niggles: Everything felt good today. I'm still gettitng the occassional headache.

I did some wrist rehab exercises.

Wednesday

Resting HR 56. Sleep score 72 Fair. Body battery 76/20. Weight 174.5.

Recover Strength Essentials - 13:33. The the bridge with march aggravated my knee

Zwift - Pace Partner Ride: Volcano Circuit in Watopia with Bernie

Relative effort 5. 11.17 mi. Time 35:02. Avg Speed 19.1 mph. Total Ascent 305 ft. Avg HR 110 bpm.

Niggles: None

NTC Evening Yoga - 11:00

My TV was not on today.

Thursday

Resting HR 56. Sleep score 71 Fair. Body battery 83/20. Weight 174.1.

Recover Simple Lower Body Stretch - 14:04

Morning Run

Relative effort 16. 6.03 mi. Time 54:43. Avg Pace 9:04 /mi. Total Ascent 196 ft. Avg HR 140 bpm.

Niggles: None

Recover Glute and Core Strength Circuit - 15:17

Friday

Resting HR 54. Sleep score 80 Good. Body battery 84/18. Weight 173.9.

Morning Run

Relative effort 11. 5.14 mi. Time 45:34. Avg Pace 8:52 /mi. Total Ascent 104 ft. Avg HR 135 bpm.

Niggles: None

Posterior Chain Prehab Circuit - 17:24

Saturday

Resting HR 55. Sleep score 80 Good. Body battery 83/13. Weight 174.7.

NTC Lower-Body Restorative Sequence - 12:19

Long Run

Relative effort 41. 14.01 mi. Time 2:09:27. Avg Pace 9:15 /mi. Total Ascent 622 ft. Avg HR 137 bpm.

Niggles: No niggles, but my legs got sore.

Sunday

Resting HR 56. Sleep score 76 Fair. Body battery 75/. Weight 175.2.

Zwift - Pace Partner Ride: Wandering Flats in Makuri Islands with Bernie

Relative effort 9. 18.82 mi. Time 1:00:03. Avg Speed 18.8 mph. Total Ascent 591 ft. Avg HR 108 bpm.

Niggles: None

Week 41

Week of October 10 - Week 15 of Marathon Training

Runs/mileage: 5/52.7

Rides/mileage: 2/23.3

X-training time: 1:47

Training time: 11:10

Resting HR: 55

Average weight: 173.8

Sleep score: 77

Stress level: 30

Monday

Resting HR 54. Sleep score 80 Good. Body battery 82/18. Weight 176.4.

7 Mile Run

Relative effort 19. 7.01 mi. Time 1:05:05. Avg Pace 9:17 /mi. Total Ascent 172 ft. Avg HR 136 bpm.

Niggles: I was very happy to be able to run today. I wore a sleeve on my left knee and it was mostly good.

Zwift - Big Foot Hills in Watopia

Relative effort 5. 7.37 mi. Time 30:22. Avg Speed 14.6 mph. Total Ascent 522 ft. Avg HR 109 bpm.

Niggles: None

Tuesday

Resting HR 53. Sleep score 79 Fair. Body battery 69/23. Weight 172.6.

Recover Glutes and Core - 10:10

10 Mile Run with 1 Mile Pick Up

Relative effort 28. 10.01 mi. Time 1:31:09. Avg Pace 9:06 /mi. Total Ascent 261 ft. Avg HR 137 bpm. Mile 10 was at MGP.

Niggles: Right hip flexor. Left knee was a bit better.

Wednesday

Resting HR 57. Sleep score 80 Good. Body battery 72/30. Weight 173.3.

Gym Session (Warm up: Leg Extension SL 10 3x8, Seated Leg Curl SL 20 3x8. Step downs 3x7. Single leg RDL 10 3x6. Single Arm Bottoms Up KB Press L 10 3x10 R 15 3x10. Single arm low pulley row 40 4x6. Smith chest press 75 1x7 95 3x5.) - 25:02

Zwift - Makuri Islands

Relative effort 8. 15.92 mi. Time 50:04. Avg Speed 19.1 mph. Total Ascent 482 ft. Avg HR 111 bpm.

Niggles: None

Thursday

Resting HR 57. Sleep score 73 Fair. Body battery 71/19. Weight 173.1.

NTC Gentle Yoga - 18:31

David Kilgore's Warmup - 7:23

The 90 Minute Run

Relative effort 60. 10.01 mi. Time 1:30:51. Avg Pace 9:05 /mi. Total Ascent 221 ft. Avg HR 147 bpm.

Niggles: Nothing that I can remember.

Friday

Resting HR 57. Sleep score 72 Fair. Body battery 67/25. Weight 172.2.

NTC Lower-Body Restorative Sequence with some foam rolling - 13:50

Morning Run

Relative effort 15. 5.72 mi. Time 52:04. Avg Pace 9:06 /mi. Total Ascent 121 ft. Avg HR 139 bpm.

Niggles: None

Prehab for High-Mileage Runners - 15:29

Ice legs

Saturday

Resting HR 57. Sleep score 76 Fair. Body battery 77/14. Weight 174.3.

NTC Lower-Body Restorative Sequence - 10:50

David Kilgore's Warmup - 6:21

Long Run

Relative effort 76. 20.01 mi. Time 3:03:02. Avg Pace 9:09 /mi. Total Ascent 471 ft. Avg HR 142 bpm.

Niggles: This one was a slog. My quads got sore.

Ice legs

Sunday

Resting HR 52. Sleep score 79 Fair. Body battery 73/. Weight 174.7.

Full recovery needed because I'm a little sore

Week 40

Week of October 3 - Week 14 of Marathon Training

Runs/mileage: 3/15.9

Rides/mileage: 4/73.9

X-training time: 1:58

Training time: 8:29

Resting HR: 52

Average weight: 174.3

Sleep score: 81

Stress level: 23

Monday

Resting HR 52. Sleep score 63 Fair. Body battery 100/25. Weight 173.9.

NTC Lower-Body Restorative Sequence - 13:01

Morning Run

Relative effort 13. 5.46 mi. With 5 x 100m strides. Time 51:21. Avg Pace 9:24 /mi. Total Ascent 142 ft. Avg HR 134 bpm.

Niggles: My left knee acted up a bit. I hope it is nothing to worry about.

Recover Quick Dumbbell Circuit - 11:00

Zwift - Pace Partner Ride: Flat Route in Watopia with Bernie

Relative effort 9. 18.78 mi. Time 1:00:14. Avg Speed 18.7 mph. Total Ascent 571 ft. Avg HR 107 bpm.

Niggles: None

Tuesday

Resting HR 53. Sleep score 82 Good. Body battery 88/18. Weight 173.2.

Glute Medius Recovery - 11:11

Intervals

Relative effort 53. 2 x (2k @HM [9:24.8, 9:21.4], 1k @10k [4:32.0, 4:33.7]). 5 x 400m @5k (1:41.7, 1:41.4, 1:41.4, 1:40.9, 1:40.8,). Nailed my splits!

Niggles: Left knee - Is this a concern?

Ice legs

NTC Wind-Down Yoga Flow - 15:10

Wednesday

Resting HR 56. Sleep score 79 Fair. Body battery 73/29. Weight 173.1.

Gym Session (Warm up Hip Abduction/Adduction/Extension. KB DL 60 4x9. Leg Press 100 3x8. TRX row 4x8. Hammer Chest Press 40 4x7. Shoulder Press 60 4x5.) - 25:01

Thursday

Resting HR 53. Sleep score 77 Fair. Body battery 98/30. Weight 173.9.

Zwift - Pace Partner Ride: Flat Route in Watopia with Bernie

Relative effort 9. 18.89 mi. Time 1:00:04. Avg Speed 18.9 mph. Total Ascent 581 ft. Avg HR 108 bpm.

Niggles: None. I think the ride and quad/hip flexor stretching might have helped my knee issue.

Friday

Resting HR 54. Sleep score 83 Good. Body battery 84/37. Weight 175.0.

NTC Runner's Restorative Sequence - 13:12

Failed Run

Relative effort 1. 0.89 mi. Time 11:18. Avg Pace 12:46 /mi. Total Ascent 3 ft. Avg HR 109 bpm.

Niggles: My left knee is a problem.

I thought I would give running a try, but my knee was an issue from the start. I went to TOC's Quick Clinic to have my knee assessed. I didn't find out what's going on but the x-ray did show that I have very healthy knees.

Saturday

Resting HR 50. Sleep score 93 Excellent. Body battery 100/44. Weight 176.0.

Zwift - Pace Partner Ride: Flat Route in Watopia with Bernie

Relative effort 9. 17.20 mi. Time 1:00:03. Avg Speed 17.2 mph. Total Ascent 528 ft. Avg HR 106 bpm.

Niggles: None. My knee didn't feel too wonky today.

Sunday

Resting HR 51. Sleep score 90 Excellent. Body battery 100/. Weight 174.8.

Zwift - Pace Partner Ride: Flat Route in Watopia with Bernie

Relative effort 9. 19.08 mi. Time 1:00:05. Avg Speed 19.1 mph. Total Ascent 600 ft. Avg HR 104 bpm.

Niggles: None

Gym Session (Warm up: Elliptical 2:30, Leg Extension SL 10 3x8, Seated Leg Curl SL 20 3x8. KB swings 30 3x7. Goblet squats 30 3x6. Hammer Front Pulldown 60 2x5 65 2x5. Push ups 2x8. TRX press 2x6. Smith incline press 75 2x8. Smith shoulder press 45 1x5 55 2x5) - 30:02

Week 39

Week of September 26 - Week 13 of Marathon Training

Runs/mileage: 3/35

Rides/mileage: 4/65.7

X-training time: 1:08

Training time: 10:25

Resting HR: 52

Average weight: 173.9

Sleep score: 71

Stress level: 25

Monday

Resting HR 52. Sleep score 52 Poor. Body battery 73/19. Weight 175.5.

Recovery from Bluegrass

Tuesday

Resting HR 50. Sleep score 88 Good. Body battery 100/31. Weight 175.8.

David Kilgore's Warmup - 4:23

Afternoon Run

Relative effort 23. 7.01 mi. Time 1:04:33. Avg Pace 9:13 /mi. Total Ascent 139 ft. Avg HR 140 bpm.

Niggles: My gut was an issue. It took 3-4 miles to feel right.

Cherokee Crusin

Relative effort. I discovered my HRM was dead. This explains why my Relative Effort was so high at Bluegrass. 13.84 mi. Time 1:00:32. Avg Speed 13.7 mph. Total Ascent 427 ft. Calories 732.

Niggles: My left wrist ached.

Wednesday

Resting HR 54. Sleep score 72 Fair. Body battery 76/15. Weight 172.0.

Heather MacLean's Core Routine - 12:24

Morning Run

Relative effort 30. 8.01 mi. Time 1:13:45. Avg Pace 9:13 /mi. Total Ascent 155 ft. Avg HR 141 bpm.

Niggles: None

Thursday

Resting HR 51. Sleep score 84 Good. Body battery 99/31. Weight 172.2.

NTC Rise & Flow Yoga - 14:40

Gym Session (Precor ROM. Back Extension 80 4x7. Single-leg squat BW 4x8. Lat Pulldown 120 4x5. Dumbbell incline press 45 4x7. Dumbbell shoulder press 30 3x6.) - 26:02

Zwift - Pace Partner Ride: Watopia's Waistband in Watopia with Bernie

Relative effort 9. 18.87 mi. Time 1:00:10. Avg Speed 18.8 mph. Total Ascent 410 ft. Avg HR 108 bpm.

Niggles: None

Friday

Resting HR 55. Sleep score 73 Fair. Body battery 76/5.

Resistance Bands with Heather MacLean - 11:27

Long Run

Relative effort 53. 20.01 mi. Time 3:05:12. Avg Pace 9:15 /mi. Total Ascent 483 ft. Avg HR 136 bpm. This was a fine day for long run.

Niggles: It's a 20 miler, lots of thing hurt.

October Fest at Schulz Brau, a couple beers and a lot of fun.

Saturday

Resting HR 55. Sleep score 50 Poor. Body battery 66/8. Weight 173.0.

Zwift - Watopia's Waistband

Relative effort 9. 16.74 mi. Time 1:00:09. Avg Speed 16.7 mph. Total Ascent 338 ft. Avg HR 106 bpm.

Niggles: None

Sunday

Resting HR 52. Sleep score 77 Fair. Body battery 100/48. Weight 175.0.

Zwift - Pace Partner Ride: Flat Route in Watopia

Relative effort 10. 16.32 mi. Time 1:00:22. Avg Speed 16.2 mph. Total Ascent 492 ft. Avg HR 109 bpm.

Niggles: None