Week 51

Week of December 19

Runs/mileage: 4/28.2

Rides/mileage: 2/37.1

X-training time: 2:26

Training time: 8:46

Resting HR: 56

Average weight: 173.6

Sleep score: 73

Stress level: 27

Monday

Resting HR 57. Sleep score 72 Fair. Body battery 87/41. Weight 175.1.

NTC Restorative Yin

Physical Therapy: Laser therapy. Needling with stim. Total gym jumps 2x20. Step ups 24’ 3x8. Lunges with overhead 3x8. SLRDL 2x10.

Tuesday

Resting HR 57. Sleep score 75 Fair. Body battery 91/26. Weight 174.2.

Easy Run

Relative effort 31. 7.70 mi. Time 1:10:02. Avg Pace 9:05 /mi. Total Ascent 216 ft. Avg HR 144 bpm.

Niggles: None

Fight Club #5 Shoulders (Kneeling Arnold press 20 1x15 1x18 30 1x9. Laterals 20 2x15 [form fell apart on set 2] 1x10. Front raises 10 3x12. IR and H-abd 3 sets.)

NTC Gentle Yoga with meditation

Wednesday

Resting HR 55. Sleep score 82 Good. Body battery 81/21. Weight 173.0.

I didn't rest well and had to have a nap.

Easy Run

Relative effort 20. 6.21 mi. Time 1:00:02. Avg Pace 9:40 /mi. Total Ascent 134 ft. Avg HR 140 bpm.

Niggles: None, but I am sore from Monday's therapy and running was just ok.

Knee Rehab: Step ups 18’ 3x8. Lunges with overhead 8 3x8. DL 60 3x6. Side lying hip abduction 3x15.

Thursday

Resting HR 59. Sleep score 45 Poor. Body battery 59/22. Weight 173.9.

Easy with 10 Minute Pickup

Relative effort 33. 8.28 mi. Time 1:15:02. Avg Pace 9:04 /mi. Total Ascent 249 ft. Avg HR 142 bpm.

Niggles: None

Friday

Resting HR 54. Sleep score 77 Fair. Body battery 95/43. Weight 172.0.

Zwift - Volcano Circuit in Watopia with Bernie

Relative effort 13. 19.73 mi. Time 1:00:08. Avg Speed 19.7 mph. Total Ascent 531 ft. Avg HR 124 bpm.

Niggles: None

Knee Rehab: Step ups 18’ 3x8. Lunges with overhead 10 3x8. DL 30 3x12. Side lying hip abduction 2 3x12. Hip mobility.

Saturday

Resting HR 55. Sleep score 87 Good. Body battery 100/27.

Zwift - Railways and Rooftops in Makuri Islands with Bernie

Relative effort 11. 17.37 mi. Time 1:00:07. Avg Speed 17.3 mph. Total Ascent 955 ft. Avg HR 115 bpm.

Niggles: None

NTC Lower-Body Restorative Sequence

Sunday Christmas

Resting HR 53. Sleep score 75 Fair. Body battery 87/21.

Christmas Run

Relative effort 25. 6.08 mi. Time 54:49. Avg Pace 9:01 /mi. Total Ascent 169 ft. Avg HR 143 bpm.

Niggles: None

Week 50

Week of December 12

Runs/mileage: 4/25

Rides/mileage: 2/41

X-training time: 3:12

Training time: 9:01

Resting HR: 58

Average weight: 173.1

Sleep score: 70

Stress level: 31

Monday

Resting HR 59. Sleep score 65 Fair. Body battery 74/12. Weight 172.6.

NTC Restorative Yin

Lunch Run

Relative effort 31. 5.47 mi. Time 50:01. Avg Pace 9:08 /mi. Total Ascent 174 ft. Avg HR 145 bpm.

Niggles: None

Core with Heather Maclean

Fight Club #3 Back: Pull ups BW 5 Assist 80 20. Seated Row 70 1x20 80 1x15 90 1x12. Lat Pulldown 70 1x20 80 1x15 90 1x10. KB row 30 1x6 2x8.

Tuesday

Resting HR 60. Sleep score 44 Poor. Body battery 46/20. Weight 172.5.

NTC Gentle Yoga

Fight Club #4 Shoulders: Kneeling Arnold press 20 3x15. Laterals 10 3x15. Front raises 10 3x10.

MRI Findings

Ligaments: The cruicate and collateral ligaments are intact.

Menisci and Femoral-Tibial Hyaline Cartilage: A posterior horn medial meniscus inner margin undersurface tear is present. Mild medial femoral condyle chrondral thinning is present. Mild lateral meniscus inner margin body and posterior horn fraying is present. Mild superficial lateral femoral condyle and lateral tibial plateau chrondal fibrillation.

Patellofemoral Joint and Extensor Mechanism: Patellofemoral alignment is within normal range. 7 mm x 12 mm area of full-thickness chondral thinning is present in the central to medila trochlea with mild subchondral marrow edema. Deep chondral thinning of the inferior-medial patellar facet and median ridge is present with mild subchondral marrow edema. The quadriceps and patellar tendons are intact.

Osseus/Bone Marrow: No fracture or aggressive marrow replacing lesion.

General: Mediun knee joint effusion. No soft tissue mass.

Impression:

1. Posterior horn medial meniscus inner margin undersurface tear. Mild medial femoral condyle chrondral thinning.
2. Mild lateral meniscus inner margin body and posterior horn fraying. Mild lateral compartment chrondal fibrillation.
3. 7 mm x 12 mm area of full-thickness chondral thinning in the central to medila trochlea and deep chondral thinning of the inferior-medial patellar facet and median ridge. Mild patellofemoral subchondral marrow edema.
4. Mediun knee joint effusion.

I am overwhelmed with this diagnosis and I'm not sure how to move forward. I did begin taking glucosamine chondroitin. It might be a little late for that but it is something.

Zwift - Neokyo All-Nighter in Makuri Islands

Relative effort 13. 19.34 mi. Time 1:00:08. Avg Speed 19.3 mph. Total Ascent 659 ft. Avg HR 124 bpm.

Niggles: None or left knee. Is it possible to have more discomfort after hearing bad news?

Wednesday

Resting HR 60. Sleep score 75 Fair. Body battery 66/34. Weight 173.0.

Knee Rehab: Clams with band 3x15. Mini squat with band 3x15. Eccentric bridge 3x10. Wall sits 1x30s 2x45s. Straight leg raise 3x15. TKE 3x15.

Zwift - Volcano Circuit in Watopia with Miguel

Relative effort 13. 21.62 mi. Time 1:00:06. Avg Speed 21.6 mph. Total Ascent 561 ft. Avg HR 127 bpm.

Niggles: My knee complained a little at the start but was fine by the end.

Ice legs left only x 2

Thursday

Resting HR 56. Sleep score 78 Fair. Body battery 84/23. Weight 172.5.

Glute and Core Strength added kneeling quad and hip flexor stretch x 1 minute

Evening Run #1

Relative effort 5. Kinvara 10. 2.12 mi. Time 19:26. Avg Pace 9:09 /mi. Total Ascent 24 ft. Avg HR 138 bpm.

Niggles: It didn't feel great but it was a run and I love running.

Evening Run #2

Relative effort 37. Triumph 18. 4.00 mi. Time 35:28. Avg Pace 8:51 /mi. Total Ascent 40 ft. Avg HR 152 bpm.

Niggles: None

Ice legs left only

Friday

Resting HR 58. Sleep score 76 Fair. Body battery 69/25. Weight 171.8.

Quick Loosen Up with Nikki Hiltz

Hill Repeats

Relative effort 18. 7 x 100m (0:27, 0:26.5, 0:25.9, 0:26.1, 0:24.4, 0:23.2, 0:24.6).

Niggles: No knee pain but I can tell something is up, maybe I feel some swelling.

Iced left knee

Saturday

Resting HR 58. Sleep score 84 Good. Body battery 79/8. Weight 173.5.

Pre-Run: leg swings, band moves, and dynamic stretch

CHKM Group Run

Relative effort 31. 8.65 mi. Time 1:20:01. Avg Pace 9:15 /mi. Total Ascent 322 ft. Avg HR 142 bpm.

Niggles: A couple pangs of pain

Iced left leg

Phtsical Therapy: Jacob thinks the popping is due to the swelling and I now have been wrapped to reduce swlling. Home exercises are: Lunge with knee over toes. Lateral lunge and jump. Deadlifts. 24’ step ups. Wrapped knee to decrease swelling.

Sunday

Resting HR 58. Sleep score 65 Fair. Body battery 67/16.

Fight Club Chest: Push-ups 3x13. Smith Bench press 75 3x11. Chest Press 60 3x12. Smith Incline press 45 2x15 55 1x15. Cable fly 12.5 3x15.0

Top Golf and too many beers.

Week 49 Mexico

Week of December 5

Runs/mileage: 3/11

Rides/mileage: 2/25.5

X-training time: 2:54

Training time: 5:06

Resting HR: 57

Average weight: 174.5

Sleep score: 69

Stress level: 32

Monday

Resting HR 60. Sleep score 65 Fair. Body battery 55/7.

Morning Walk and run down 5th Ave

Tuesday

Resting HR 60. Sleep score 47 Poor. Body battery 61/11.

Gym Session

Wednesday

Resting HR 56. Sleep score 83 Good. Body battery 87/9.

First Day of Fight Club

15 minutes TM. Shoulders. 15 minutes TM

Thursday

Resting HR 59. Sleep score 37 Poor. Body battery 37/9.

Travel from Mexico to home.

I didn't think I would make it home, but I powered through.

Friday

Resting HR 55. Sleep score 87 Good. Body battery 93/37. Weight 174.2.

I'm still struggling a little from the Mexico trip.

Zwift - Flat Route in Watopia

Relative effort 11. 19.54 mi. Time 1:02:25. Avg Speed 18.8 mph. Total Ascent 600 ft. Avg HR 113 bpm.

Niggles: None

Saturday

Resting HR 51. Sleep score 92 Excellent. Body battery 100/18. Weight 174.9.

Pre-Run (leg swings, dynamic stretches, lunges, step downs)

Tempo Repeats

Relative effort 41. 4 x 8 minutes (8:47, 8:37, 8:26, 8:11 paces)

Niggles: None

Tour de Lights

Relative effort 7. 5.97 mi. Time 1:01:35. Avg Speed 5.8 mph. Total Ascent 210 ft. Avg HR 103 bpm.

Niggles: None, but started with a mild migraine.

Sunday

Resting HR 57. Sleep score 72. Body battery 62/. Weight 174.4.

Pre-Run (leg swings, lunges, step downs)

Base

Relative effort 13. 3.43 mi. Time 30:02. Avg Pace 8:45 /mi. Total Ascent 79 ft. Avg HR 142 bpm.

Niggles: None

Fight Club #2 Chest (Push-ups 3x12. Smith Bench press 75 3x10. Chest Press 40 50 60 3x15. Smith incline press 45 1x15 2x12. Pec Fly 50 2x15.)

Week 48

Week of November 28

Runs/mileage: 5/24.6

Rides/mileage: 2/38.3

X-training time: 2:05

Training time: 7:51

Monday

Resting HR 55. Sleep score 88 Good. Body battery 100/17. Weight 174.3.

NTC Restorative Yin - 21:50

Lunch Run

Relative effort 34. 5.37 mi. Time 48:51. Avg Pace 9:06 /mi. Total Ascent 161 ft. Avg HR 146 bpm.

Niggles: My legs are sore and my HR was a little high. Average GCT is 53.0% L / 47.0% R.

I had barely been asleep when I awoke around 10:00 with a mild panic attack. I called Pat and it resolved after a few minutes. I didn't have any alcohol and was having trouble getting to sleep.

Tuesday

Resting HR 58. Sleep score 48 Poor. Body battery 51/22. Weight 173.8, I'm surprised I'm down .5 lbs after eating almost half of a coconut pie.

A couple things I need to eliminate or reduce:

1. Binging TV
2. Lying in bed scrolling Instagram Reels
3. Eating sugar and processed foods

NTC Gentle Yoga - 18:30

Pre-Run (rope jumping 2x40, push ups 2x10, lunges 10, SL squats 10) - not timed

Dodging Storms with TLR

Relative effort 32. 4.09 mi. Time 35:53. Avg Pace 8:46 /mi. Total Ascent 129 ft. Avg HR 150 bpm. GCT 52.7% L / 47.3% R

Niggles: None

Wednesday

Resting HR 60. Sleep score 65 Fair. Body battery 57/15. Weight 172.0.

I woke up with some discomfort behind my right knee, probably hamstring or calf.

Gym Session (Smith chest press 75 1x8 95 1x7 115 1x5. KB farmer’s carry 60 3x down n back. KB DL 60 3x7. KB halos 20 3x10. KB swings 30 3x7. BOSU SL balance 3x30s. Lat Pulldown 120 1x7 130 2x5.)

Zwift - Sprinter's Playground in Makuri Islands

Relative effort 12. 19.42 mi. Time 1:00:05. Avg Speed 19.4 mph. Total Ascent 551 ft. Avg HR 119 bpm.

Niggles: None

NTC Restorative Yin - 22:05

Thursday

Resting HR 58. Sleep score 68 Fair. Body battery 75/14. Weight 173.5.

Hour Run

Relative effort 21. 6.91 mi. 5 x 100m strides (paces: 6:55, 6:39, 6:36, 6:13, 6:14. Trying to get the pace down to mile or 800m pace) Time 1:04:06. Avg Pace 9:16 /mi. Total Ascent 123 ft. Avg HR 141 bpm. Avg GCT Balance 52.8% L / 47.2% R.

Niggles: None, finally feeling pretty good.

Core with Heather Maclean - 18:15

Zwift - Watopia's Waistband in Watopia

Relative effort 12. 18.93 mi. Time 1:00:12. Avg Speed 18.9 mph. Total Ascent 407 ft. Avg HR 119 bpm.

Niggles: None

Friday

Resting HR 56. Sleep score 77. Body battery 75/21.

Afternoon Run

Relative effort 26. 5.00 mi. Time 46:46. Avg Pace 9:21 /mi. Total Ascent 110 ft. Avg HR 145 bpm.

Niggles: None

Saturday

Resting HR 61. Sleep score 58. Body battery 48/10.

Travel to Playa Del Carmen, Mexico

Sunday

Resting HR 60. Sleep score 45. Body battery 58/7.

Treadmill Run

Relative effort 15. 3.23 mi. Time 30:01. Avg Pace 9:17 /mi. Total Ascent --. Avg HR 145 bpm.

Niggles: None

Gym Session - 15:02