Week 47

Week of November 21

Runs/mileage: 4/25.3

Rides/mileage: 0

X-training time: 0:52

Training time: 4:42

Resting HR: 55

Average weight: 174.4

Sleep score: 66

Stress level: 35

Monday

Resting HR 50. Sleep score 87 Good. Body battery 100/10. Weight 173.7.

Dr Dabbs mentioned a double density spot on the X-ray that could be something, but I have it on both knees so it could just be how my knees are built. I have my MRI scheduled for 11:00 on 12/2 in Oak Ridge and my follow up with Dr. Dabbs at 2:40 on 12/13 at TOC.

NTC Restorative Yin - 22:01

Lunch Run

Relative effort 33. First run post covid and marathon knee issue. 5.00 mi. Time 45:36. Avg Pace 9:07 /mi. Total Ascent 99 ft. Avg HR 147 bpm.

Niggles: The issue with my right foot reared it's ugly head today. My knee did OK. My HR was high probably due to Covid.

Tuesday

Resting HR 56. Sleep score 32 Poor. Body battery 43/13. Weight 174.5.

I went with Justin last night to a bourbon tasting at the 530 Lounge and had a little too much to drink. I took an hour nap but still didn't feel much better.

Top Golf with co-workers

Wednesday

Resting HR 56. Sleep score 82 Good. Body battery 89/9. Weight 174.8.

NTC Lower-Body Restorative Sequence - 12:02

Lunch Run

Relative effort 36. 5.01 mi. Time 45:35. Avg Pace 9:06 /mi. Total Ascent 135 ft. Avg HR 148 bpm.

Niggles: Right foot issue

Thursday

Resting HR 55. Sleep score 60 Fair. Body battery 64/10. Weight 175.1.

NTC Gentle Yoga - 18:34

KTC Regal Turkey Trot

Relative effort 35. This wasn't my fastest but I'm ok with it. Only my thrid run since having Covid and I had no intention of going all out. Splits: 8:13, 7:58, 7:52, 6:38. Average HR 158.

Niggles: The spot on my right foot is lingering.

Friday

Resting HR 55. Sleep score 77 Fair. Body battery 83/26. Weight 175.5.

A full day of recovery, shopping, and installing a toilet at Kristen's.

Saturday - Justin's Birthday

Resting HR 58. Sleep score 78 Fair. Body battery 80/5. Weight 175.8.

Long Run

Relative effort 55. 10.01 mi. Time 1:32:37. Avg Pace 9:15 /mi. Total Ascent 420 ft. Avg HR 144 bpm.

Niggles: None, my right foot is toughening up.

Bowling and drinking with SCE, Roadkill, and Killer Beez. I was out late and had 3-4 drinks.

Sunday

Resting HR 59. Sleep score 43 Poor. Body battery 62/5. Weight 173.2.

I'm feeling the effects of last night's festivities.

This was a rough week that I brought on myself. Too much alcohol, poor sleep, and high stress. Today I'm working to do better.

Week 46

Week of November 14

Runs/mileage: Hopeful, but not this week

Rides/mileage: 5/94.6

X-training time: 2:55

Training time: 7:40

Resting HR: 55

Average weight: 172.9

Sleep score: 74

Stress level: 28

Monday

Resting HR 57. Sleep score 67 Fair. Body battery 78/12. Weight 173.9.

Quick Warm Up - 12:09

Zwift - Stage 4 | Tour of Makuri Islands on Neon Flats in Makuri Islands

Relative effort 6. 9.35 mi. Time 29:03. Avg Speed 19.3 mph. Total Ascent 236 ft. Avg HR 127 bpm.

Niggles: Covid really hurts the respiritory system

Posterior Chain Prehab Circuit - 19:42

Zwift - Stage 4 | Tour of Makuri Islands on Neokyo All-Nighter

Relative effort 13. 15.29 mi. Time 47:18. Avg Speed 19.4 mph. Total Ascent 551 ft. Avg HR 131 bpm.

Niggles: A little better than this morning.

Tuesday

Resting HR 55. Sleep score 58 Poor. Body battery 65/25. Weight 174.6.

It's a nasty day, rain and gloom. I don't know how I'm feeling these days. I'm trying to move forward but it's hard. My knee isn't shit but it isn't great. Covid is better but I'm not over it yet. I not in a great place mentally, but I've got hope that things will be OK.

NTC Lower-Body Restorative Sequence - 11:31

Home Gym Session (Warm up rope jumps 2x40. Dumbbell DL 60 3x8. Goblet squats 30 3x6. Pull ups with band 3x6. Dumbbell press/fly combo 30 5/8 8/5 6/7. Seated dumbbell shoulder press 30 3x5. Band row green 3x10.) - 22:45

Wednesday

Resting HR 56. Sleep score 77 Fair. Body battery 89/26. Weight 172.0.

NTC Gentle Yoga - 18:34

Zwift - Pace Partner Ride: Tick Tock in Watopia with Bernie

Relative effort 11. 20.05 mi. Time 1:00:07. Avg Speed 20.0 mph. Total Ascent 338 ft. Avg HR 114 bpm.

Niggles: I'm feeling better.

Glute and Core Strength Circuit - 18:45

It's November and you're supposed to be thankful. I'm thankful I'm finally getting over Covid and I'm getting out of the house tomorrow. I'm thankful I have the trainer and that it's painfree.

Thursday

Resting HR 54. Sleep score 76 Fair. Body battery 86/25. Weight 171.5.

NTC Restorative Yin - 21:38

I am thankful for the sun shining on my face while doing yoga.

Zwift - Pace Partner Ride: Tempus Fugit in Watopia with Miguel

Relative effort 20. 22.43 mi. Time 1:00:03. Avg Speed 22.4 mph. Total Ascent 177 ft. Avg HR 129 bpm.

Niggles: None

Gym Session (Leg Press 100 4x10. Leg Extension SL 20 2x8. Seated Row 120 4x7. Back Extension 80 4x7. Shoulder Press 60 4x7. Chest Press 100 4x5.) - 22:20

Friday

Resting HR 57. Sleep score 82 Good. Body battery 72/35. Weight 172.8.

NTC Restorative Yin - 21:30

Saturday

Resting HR 57. Sleep score 83 Good. Body battery 90/21.

NTC Gentle Yoga - 18:25

Zwift - Stage 5 | Tour of Makuri Islands

Relative effort 27. 25.08 mi. Time 1:19:23. Avg Speed 19.0 mph. Total Ascent 1,043 ft. Avg HR 134 bpm.

Niggles: None

Sunday

Resting HR 53. Sleep score 76 Fair. Body battery 92/. Weight 172.9.

I'm still not feeling good.

Week 45

Week of November 7 - COVID week

Resting HR: 57

Average weight: 173.6

Sleep score: 60

Stress level: 28

Monday

Resting HR 57. Sleep score 81 Good. Body battery 90/37.

Travel from Indy

I started feeling bad after taking the van back. This was the start of Covid.

Tuesday

Resting HR 60. Sleep score 54 Poor. Body battery 75/7. Weight 177.0.

Positive home Covid test.

Wednesday

Resting HR 60. Sleep score 32 Poor. Body battery 52/7. Weight 175.3.

Confirmed positive Covid test from Walgreens.

Thursday

Resting HR 55. Sleep score 65 Fair. Body battery 97/32. Weight 173.2.

I finally felt like taking a shower this morming. My Garmin registered a low SpO², so I purchased a firngertip pulse oximter and rechecked throughout the day. My SpO² stayed within the normal range.

Friday

Resting HR 60. Sleep score 61 Fair. Body battery 66/32. Weight 172.2.

Improvement is minimal but I might also be dealing with some depression.

Saturday

Resting HR 56. Sleep score 69 Fair. Body battery 89/40. Weight 172.3.

Trying a little movement today and from this I've learned 2 things: 1) shortness of breath with mostly nothing, and 2) my left knee is not much better.

Sunday

Resting HR 56. Sleep score 58 Poor. Body battery 84/38. Weight 171.7.

The rash on my back might be a little better.

Week 44

Week of October 31 - Week 18, Marathon Week

Monday

This year is winding down and what a blur it's been. Looking out my window at the turning leaves on an overcast, rainy morning and thinking about gratitude. I'm thankful for health, family, friends, and work. It was the journey, not the destination!

Resting HR 55. Sleep score 83 Good. Body battery 93/39. Weight 176.4.

NTC Lower-Body Restorative Sequence - 11:31

Lunch Run

Relative effort 9. 4.00 mi. Time 36:12. Avg Pace 9:02 /mi. Total Ascent 39 ft. Avg HR 135 bpm.

Niggles: Right ankle was painful at the start, improved after a mile or so. Left knee was a little cranky but nothing too bad.

Recover Strength Essentials - 11:24

Ice legs

Tuesday

I'm thankful for the last run/workout of the marathon build and that I enjoyed it. I'm thankful my ankle and knee held up ok and I have high hopes for the race, weather permitting. I have done everything I can, the rest is up to luck.

Resting HR 54. Sleep score 85 Good. Body battery 92/. Weight 175.8.

NTC Runner's Restorative Sequence - 13:00

MP Work

Relative effort 29. 6 x 2 minutes (pace: 8:05, 8:07, 8:03, 7:58, 8:08, 8:08) 5.76 mi. Time 51:44. Avg Pace 8:59 /mi. Total Ascent 46 ft. Avg HR 144 bpm.

Niggles: None

Ice legs

Wednesday

The sun is shining through my window today and I'm thankful for that. The race day weather in Indy is looking to be very windy with rain. It's not shaping up to be a PR attempt.

Resting HR 55. Sleep score 81 Good. Body battery 77/26. Weight 175.4.

I had to work more than expected today so I didn't get any movement in.

Thursday

Resting HR 58. Sleep score 78 Fair. Body battery 78/36. Weight 175.9.

Travel to (W)Indy.

Friday

Resting HR 57. Sleep score 73 Fair. Body battery 82/22.

Pre-Run (HyperVolt and glute activation)

Shake Out

Relative effort 6. 3.12 mi. Time 33:21. Avg Pace 10:42 /mi. Total Ascent 45 ft. Avg HR 122 bpm.

Niggles: None

Saturday

Resting HR 52. Sleep score 85 Good. Body battery 80/10.

Pre-Run (HyperVolt and glute activation)

Indy Marathon

Relative effort 89. I began the race with lots of confidence and eventhough my left calf was a bit crampy early, the first 4 miles I was on pace to meet most of my goals. all was good until it wasn't

Niggles: My left knee started being an issue by mile 4. Soon after my right ankle became an issue and by mile 9 my right hip flexor was tightening up.

Sunday

Resting HR 57. Sleep score 32 Poor. Body battery 51/10.

I have a bit of a hangover and my knee is still an issue. I need an MRI.