Week 51 - 2023

Week of December 18

Relative effort: 141

Runs/mileage: 6/35.63 (1,425.02)

Rides/mileage: 1/15.49 (1,655.85)

X-training time: 1:52

Training time: 8:37

Resting HR: 55

Average weight: 175.0

Sleep score: 75

Stress level: 30

Monday 18

TP 39 49 5. Resting HR 56. Sleep score 83. Body battery 96/17. Weight 175.4, up from 171.8.

Push ups / L-abs x 4

Lunch Run

Relative effort 28. 6.52 mi. Time 1:01:12. Avg Pace 9:23 /mi. Total Ascent 256 ft. Avg HR 143 bpm.

Niggles: None

RW Day 2 - Foam Roll Back Release. Banded Side Step 3/10. Plank With Shoulder Tap 3/30s. Side Plank 3/30s. Pogo Jump 3/8. Squat Jump 3/8. Floor Dumbbell Row 30 3/8. Lateral Raise 10 3/20.

No alcohol

Tuesday 19

TP 45 50 -1. Resting HR 56. Sleep score 79. Body battery 62/18. Weight 175.9.

Morning Run with Hill Strides

It has begun, assault on Carmel! Relative effort 20. 6 x 100m (28.1, 27.3, 28.1, 25.4, 27.1, 25.0).

Niggles: None

Zwift - Beach Island Loop in Watopia

Relative effort 9. 15.49 mi. Time 1:00:08. Avg Speed 15.5 mph. Total Ascent 312 ft. Avg HR 103 bpm.

Niggles: None

2 bourbons

Wednesday 20

TP 48 51 -4. Resting HR 56. Sleep score 83. Body battery 81/28. Weight 174.7.

I'm having some right knee issues this morning.

Travel to Virginia

1 rye 1 bourbon

Thursday 21

TP 41 50 3. Resting HR 52. Sleep score 80. Body battery 89/16. Weight 175.5.

Push ups / L-abs x 3

Morning Run

Relative effort 17. 4.01 mi. Time 37:00. Avg Pace 9:14 /mi. Total Ascent 58 ft. Avg HR 142 bpm.

Niggles: None

NTC Restorative Yin

TLR Track Thursday

Relative effort 21. 1 x 1600 (7:48). 2 x 800 (3:47, 3:34)

Niggles: No niggles but I a little wheezy.

No alcohol

Friday 22

TP 48 51 -4. Resting HR 55. Sleep score 66. Body battery 74/21. Weight 174.3.

Morning Run

I'm tired this morning. I got a slow start, but it got better. This was the 7^th run in the 20s in the past 2 weeks. Relative effort 14. 5.47 mi. Time 51:55. Avg Pace 9:30 /mi. Total Ascent 174 ft. Avg HR 136 bpm.

Niggles: None

I got a migraine this afternoon. It wasn't severe but my vision got blurry and I felt kinda drained after.

1 beer 1 bourbon

Saturday 23

TP 49 51 -4. Resting HR 55. Sleep score 71. Body battery 97/17. Weight 174.5.

CHKM Group Run

These are my favorite runs. Relative effort 22. 8.52 mi. Time 1:22:30. Avg Pace 9:41 /mi. Total Ascent 365 ft. Avg HR 135 bpm.

Niggles: None

Travel to Virginia.

1 rye 1 bourbon

Sunday 24

Resting HR 55. Sleep score 64. Body battery 72/24. Weight 174.8.

Elst Yoga with Kaylon

1 Seltzer 2 bourbons

Week 50 - 2023

Week of December 11

Relative effort: 138

Runs/mileage: 4/28.31 (1,389.39)

Rides/mileage: 2/34.55 (1,640.36)

X-training time: 0:32

Training time: 6:58

Resting HR: 55

Average weight: 174.1

Sleep score: 68

Stress level: 30

I'm still working to get back to pre-respiratory infection me.

Monday 11

TP 31 49 14. Resting HR 58. Sleep score 66. Body battery 78/19. Weight 174.2.

Push up / L-abs x 1

Morning Run

Relative effort 34. 6.01 mi. Time 57:31. Avg Pace 9:35 /mi. Total Ascent 289 ft. Avg HR 146 bpm.

Niggles: None

1 bourbon

Around 7:30 I started getting a migraine. I took 2 Tylenol and went to bed.

Tuesday 12

TP 35 50 10. Resting HR 55. Sleep score 85. Body battery 85/15. Weight 175.0.

Push up / L-abs x 3

Morning Run

Relative effort 31. 6.04 mi. Time 55:28. Avg Pace 9:11 /mi. Total Ascent 113 ft. Avg HR 145 bpm.

Niggles: None

RW Day 3 - Myofascial Quadriceps Release. Bulgarian Split Squat BW 3/8. Goblet Squat 20 3/8. Toe Yoga 3/10.

1 bourbon

Wednesday 13

TP 39 50 6. Resting HR 53. Sleep score 58. Body battery 63/25. Weight 173.7.

Push up / L-abs x 1

No alcohol

Thursday 14

TP 33 49 11. Resting HR 55. Sleep score 85. Body battery 100/28. Weight 175.1.

Push up / L-abs x 3

Zwift - Pacer Group Ride: Railways and Rooftops in Makuri Islands with Bernie

Relative effort 10. 16.55 mi. Time 1:00:26. Avg Speed 16.4 mph. Total Ascent 958 ft. Avg HR 110 bpm.

Niggles: None

RW Day 1 - Pigeon Pose. Hip Thrusts on Swiss Ball. Stiff-Leg Deadlift. Shoulder lateral raise. Single-Leg Calf Raise. Dead Bug. 90-90.

2 bourbons

Friday 15

TP 32 48 12. Resting HR 55. Sleep score 75. Body battery 68/10. Weight 174.5.

Rita's Loop

Relative effort 21. 6.26 mi. Time 58:23. Avg Pace 9:19 /mi. Total Ascent 186 ft. Avg HR 141 bpm.

Niggles: None

Zwift - Tempus Fugit in Watopia

Relative effort 11. 18.00 mi. Time 1:00:30. Avg Speed 17.9 mph. Total Ascent 151 ft. Avg HR 117 bpm.

Niggles: None

1.5 bourbons. We went to Downtown Grill and discovered they were offering select whiskeys. I had an Elmer T Lee, a first; it was very good.

Saturday 16

TP 38 49 6. Resting HR 54. Sleep score 75. Body battery 74/23. Weight 174.4.

Push ups / L-abs x 1

Morning Long Run

Relative effort 28. 10.01 mi. Time 1:33:40. Avg Pace 9:22 /mi. Total Ascent 260 ft. Avg HR 139 bpm.

Niggles: Finished with a bloody toe on my left foot.

Sunday 17

TP 46 51 -2. Resting HR 57. Sleep score 33. Body battery 71/34. Weight 171.8.

I was up almost all night with stomach pain. I finally got to sleep and stayed in bed until almost 10:00. I also got in a little nap in the afternoon.

Smokey's Holiday Social was fun.

No alcohol

Week 49 - 2023

Week of December 4

Relative effort: 82

Runs/mileage: 2/12.59 (1,361.08)

Rides/mileage: 2/36.26(1,605.81)

X-training time: 2:18

Training time: 6:19

Resting HR: 57

Average weight: 173.0

Sleep score: 68

Stress level: 33

I hope to back to being a healthy me this week.

Monday

TP 24 52 25. Resting HR 53. Sleep score 79. Body battery 87/25. Weight 172.9.

I was feeling bettter yesterday, but this morning my cough is worse.

2 bourbons

Air Physio

Tuesday

Resting HR 57. Sleep score 77. Body battery 72/17. Weight 173.0.

Zwift - Pacer Group Ride: Turf N Surf in Makuri Islands with Bernie

Relative effort 12. 17.77 mi. Time 1:00:32. Avg Speed 17.6 mph. Total Ascent 676 ft. Avg HR 121 bpm.

Niggles: My left knee was acting up a couple times.

1 bourbon

Wednesday

TP 19 50 28. Resting HR 57. Sleep score 48. Body battery 41/15. Weight 173.3.

NTC Restorative Yin

RW Day 2 - Foam Roll Back Release 3 x 30s. Banded Side Step 3 x 10. Plank With Shoulder Tap 3 x 30s. Side Plank 3 x 30s. Pogo Jump 3 x 8. Squat Jump 3 x 8. Floor Dumbbell Row 30 3 x 8.

My cough was worse today, but I'm not feeling too bad.

2 bourbon

Air Physio

Thursday

TP 20 49 27. Resting HR 58. Sleep score 49. Body battery 47/14. Weight 173.0.

I'm having a terrible time recovering from this illness. It seems I'm sleeping OK, but my resting HR is elevated and my sleep score has plummeted. This morning, I've woke with a little bit of a headache.

Push ups 3 x 10

Zwift - Pacer Group Ride: Neokyo All-Nighter in Makuri Islands with Bernie

Relative effort 10. 18.49 mi. Time 1:00:22. Avg Speed 18.4 mph. Total Ascent 643 ft. Avg HR 113 bpm.

Niggles: None

1 bourbon

Friday

TP 19 48 28. Resting HR 59. Sleep score 77. Body battery 55/14. Weight 173.4.

Pre-Run

Morning Run

It has been 9 days since I last ran. I'm not one of those guys who freaks out about losing fitness, I'm just HAPPY to be on the mend. Relative effort 22. 5.19 mi. Time 50:04. Avg Pace 9:39 /mi. Total Ascent 100 ft. Avg HR 144 bpm.

Niggles: I felt ok during the run, but after, my lungs complained a bit.

No alcohol

Air Physio

Push ups x 1

Saturday

TP 24 49 22. Resting HR 59. Sleep score 80. Body battery 72/13. Weight 172.3.

NTC Restorative Yin

Push ups & Lower Abs x1

Lunch Run

I think I'm back, still not 100%, but back. Relative effort 25. 7.40 mi. Time 1:10:03. Avg Pace 9:28 /mi. Total Ascent 131 ft. Avg HR 141 bpm.

Niggles: None

1 rum 1 bourbon

Sunday

TP 32 50 14. Resting HR 57. Sleep score 64. Body battery 60/22. Weight 172.8.

Push ups & Lower Abs x1

Elst Yoga with Kaylan - This was an awesome class as usual

Week 48 - 2023

Week of November 27

Relative effort: 36

Runs/mileage: 2/11.55 (1,348.49)

Rides/mileage: 0/0 (1,569.55)

X-training time: 0:48

Training time: 2:42

Resting HR: 53

Average weight: 173.9

Sleep score: 60

Stress level: 28

It looks like 3 A-races over 6 weeks will make one sick.

Monday

TP 46 58 6. Resting HR 48. Sleep score 94. Body battery 100/37. Weight 174.4.

Lunch Run

Relative effort 16. Sprints 7 x 10 seconds. 5.04 mi. Time 50:20. Avg Pace 10:00 /mi. Total Ascent 109 ft. Avg HR 134 bpm.

Niggles: Left glute was an issue. I need to get these glutes stronger.

RW 3 Days a Week Supports Your Runs, Day 1 - Pigeon Pose 3-5 reps. Hip Thrusts 3/8. Stiff-Leg Deadlift 20 3//8. Single-Leg Calf Raise 3/8. Dead Bug 3/10. 90-90 WTF, I'm not sure how to do this one.

No alcohol

Tuesday

TP 47 58 5. Resting HR 51. Sleep score 76. Body battery 97/26. Weight 174.3.

Morning Run

Relative effort 16. 6.51 mi. Time 1:03:53. Avg Pace 9:48 /mi. Total Ascent 281 ft. Avg HR 135 bpm.

Niggles: None

No alcohol

Wednesday

TP 49 58 3. Resting HR 51. Sleep score 51. This is a first, a low sleep score and resting HR. Body battery 100/23. Weight 173.0.

Gym Session - Sauna 5’. Lat Pulldown 120 3/7. Incline bench 95 1/8 115 2/5. Lateral raise 20 3/6. RDL dbell 20 3/8. Leg Press 120 3/8. SL Leg Press 70 3/8. Seated Leg Curl SL 35 3/6. Hip Abductor 70 3/8. Hip Adductor 70 3/10.

2 bourbons

I'm getting sick.

Thursday

Resting HR 55. Sleep score 24. Body battery 41/5.

I am sick.

No alcohol

Friday

Resting HR 55. Sleep score 33. Body battery 26/5. Weight 174.2.

I'm still sick and I was fortunate enough to get a migraine.

No alcohol

Saturday

TP 32 54 18. Resting HR 55. Sleep score 61. Body battery 70/7.

I'm sick and alone now.

2 bourbons

Sunday

TP 28 53 22. Resting HR 53. Sleep score 81. Body battery 97/34. Weight 173.7.

I can finally say, today was better than yesterday.

1 bourbon

Week 47 - 2023

Week of November 20

Thanksgiving Week

Relative effort: 187

Runs/mileage: 8/30.31 (1,336.94)

Rides/mileage: 0/0 (1,569.55)

X-training time: 0:00

Training time: 4:46

Resting HR: 52

Average weight: 172.7

Sleep score: 80

Stress level: 28

No x-training this week; I think this is a first. Race and holiday week, but no excuses.

Monday

Resting HR 50. Sleep score 87. Body battery 100/23. Weight 171.7.

I feel like I'm taking a cold. I don't feel bad, but I have some symptoms.

Lunch Run

Relative effort 12. 5.00 mi. Time 47:21. Avg Pace 9:28 /mi. Total Ascent 103 ft. Avg HR 135 bpm.

Niggles: None

6 x 100

Relative effort 2. 25.4, 22.3, 21.8, 21.3, 21.6, 21.7

Niggles: No niggles but some booty lock.

Tuesday

TP 54 60 -2. Resting HR 49. Sleep score 77. Body battery 90/32. Weight 171.6.

Nothing, I did nothing today.

Wednesday

TP 47 58 5. Resting HR 52. Sleep score 79. Body battery 100/35. Weight 172.3.

Chair Core x 1

Let's Call It a Shake Out

Relative effort 9. 3.42 mi with 5 x 100m strides. Time 32:29. Avg Pace 9:30 /mi. Total Ascent 103 ft. Avg HR 138 bpm.

Niggles: None

Thursday

TP 44 58 7. Resting HR 54. Sleep score 82. Body battery 75/11. Weight 172.6.

Regal Knoxville Turkey Trot

My 13^th consecutive and 3^rd fastest Turkey Trot. 22:13.08. Relative effort 30. Splits were 7:12.7, 7:12.4, 7:14.4, and finished with 5:17 pace.

Niggles: None

Friday

Resting HR 55. Sleep score 66. Body battery 54/21. Weight 173.0.

Pancake Run - The Long Run

Relative effort 19. 5.33 mi. Time 50:34. Avg Pace 9:29 /mi. Total Ascent 181 ft. Avg HR 142 bpm.

Niggles: None. I wasn't sure how this run would go, but it was better than I expected.

Saturday

Resting HR 50. Sleep score 86. Body battery 94/17. Weight 173.7.

Long Run Through Campus

Relative effort 93. 10.01 mi. Time 1:39:51. Avg Pace 9:59 /mi. Total Ascent 407 ft. Avg HR 150 bpm.

Niggles: None

Sunday

TP 53 59 -2. Resting HR 56. Sleep score 52. Body battery 79/20. Weight 174.0.

We had Justin's birthday party at Maple Hall. It started with the Vault and ended up at the Radius Rooftop Lounge. There was too much drinking and maybe not enough bowling. It was fun.

At 12:52 I had a HR spike of 95 bpm as a result of an anxiety attack. It lasted for about 10 minutes but I never really recovered and sleep was poor.

No alcohol

Week 46

Week of November 13

Relative effort: 129

Runs/mileage: 5/31.70 (1,306.62)

Rides/mileage: 1/19.62 (1,569.55)

X-training time: 2:28

Training time: 8:34

Resting HR: 51

Average weight: 173.1

Sleep score: 86

Stress level: 22

This week's goal is to go the gym 2 times this week.

Monday

TP 55 59 -3. Resting HR 51. Sleep score 85. Body battery 95/26. Weight 172.8.

Chair Core x 2

Lunch Run with Strides

Relative effort 21. 6.47 mi. Time 1:03:09. Avg Pace 9:46 /mi. Total Ascent 194 ft. Avg HR 139 bpm.

Niggles: My right SI was acting up a little bit.

Yoga Core

Do I need more protein? Recommended intake is somewhere between 1.2/kg and 2.0/kg. For me that would be 94 - 156 grams distributed throughout the day.

No alcohol

Tuesday

TP 56 60 -5. Resting HR 53. Sleep score 77. Body battery 90/31. Weight 172.5.

30-20-10

I read about this workout in a Runner's World article. "A just-published paper in the Journal of Applied Physiology outlines a new workout that could become as popular as Yasso 800s, because the “numbers” are just as simple. The new workout is called “30-20-10 training” (or 10-20-30). Veteran runners who followed the training for just 7 weeks improved their 5K times by four percent, dropping from 23:03 to 22:16." Relative effort 18. I think I got it the workout wrong.

Niggles: None

Yoga Core

No alcohol

Wednesday

TP 58 60 -6. Resting HR 51. Sleep score 91. Body battery 100/35. Weight 173.0.

Chair Core x 1

Gym Session - Leg Press 65 3/10. Leg Extension TKE 15 3/10 10 ct hold on last rep. Seated Leg Curl SL 30 3/10. Lateral raise 15 1/10 20 2/6. RDL dbell 15 1/10 20 2/8. Incline bench 95 3/7. Seated calf 45 3/8. Lat Pulldown 110 1/10 120 2/5.

We played Top Golf for a couple hours and I never won a game.

2 beers

Thursday

TP 51 59 0. Resting HR 53. Sleep score 80. Body battery 95/24. Weight 174.5.

Chair Core x 2

Zwift - Pacer Group Ride: Three Little Sisters in Watopia with Miguel

Relative effort 11. 19.62 mi. Time 1:00:16. Avg Speed 19.5 mph. Total Ascent 1,027 ft. Avg HR 118 bpm.

Niggles: None

TLR Track Workout

Relative effort 21. 1 x 1200 (5:28.8) 6 x 200 (47.0, 44.9, 47.0, 45.2, 44.7, 44.6)

Niggles: None, but my body wasn't ready for the 1200.

Friday

TP 52 59 0. Resting HR 48. Sleep score 86. Body battery 87/33. Weight 172.6.

Chair Core x 2

Morning Run

Relative effort 14. 5.03 mi. Time 47:11. Avg Pace 9:23 /mi. Total Ascent 113 ft. Avg HR 138 bpm.

Niggles: None, it was a good morning.

1 bourbon

Saturday

TP 51 59 0. Resting HR 51. Sleep score 93. Body battery 100/29. Weight 173.7.

Campus Cruise

This was a fun trip through the campus. We saw the band doing warmups, then ran over to Kim and Richard's tailgate. Relative effort 33. 10.20 mi. Time 1:37:09. Avg Pace 9:31 /mi. Total Ascent 424 ft. Avg HR 137 bpm.

Niggles: None, I stepped in a hole and turned my left ankle slightly.

2 cocktails from the Oak Room.

Sunday

TP 58 60 -6. Resting HR 50. Sleep score 89. Body battery 100/44. Weight 172.6.

Elst Yoga with Kaylan

Gym Session - Seated calf 45 3/8. Incline bench 95 1/8 105 1/5 115 1/5. Lateral raise 20 3/6. RDL dbell 20 3/8. Seated Leg Curl SL 30 1/10 35 2/5. Leg Press 100 1/10 110 1/8 120 1/8. SL Leg Press 65 1/10 70 2/8. Lat Pulldown 120 3/6.

1 tulip of seltzer from Elst.

Week 45

Week of November 6

Relative effort: 204

Runs/mileage: 5/32.15 (1,274.92)

Rides/mileage: 1/18.64 (1,549.94)

X-training time: 1:55

Training time: 8:15

Resting HR: 55

Average weight: 172.4

Sleep score: 79

Stress level: 30

Monday

TP 51 59 1. Resting HR 54. Sleep score 78. Body battery 92/18. Weight 172.9.

Morning Run

I had achy legs but this was a good run and my legs felt better after. Relative effort 14. 6.02 mi. Time 55:03. Avg Pace 9:09 /mi. Total Ascent 178 ft. Avg HR 135 bpm.

Niggles: None

Tuesday

TP 52 59 0. Resting HR 57. Sleep score 74. Body battery 73/13. Weight 174.4.

RW - The Best Core Stability Exercises for Runners - 2 circuits Hollow-Body Hold 30s. 3-Point Plank 10ct. Knee Tuck (modified) 10. Superman 5. Pallof Press 10. Farmer’s Carry (single arm) 20 steps.

I woke again with achy legs and I'm not sure why. I thought it was because I didn't eat enough yesterday but I guess not.

Morning Run

Relative effort 17. 6.01 mi. Time 57:50. Avg Pace 9:37 /mi. Total Ascent 213 ft. Avg HR 139 bpm. 5 x 100m hill repeats (28.8, 28.4, 27.8, 26.3, 26.1).

Niggles: None

Wednesday

TP 53 59 0. Resting HR 55. Sleep score 85. Body battery 78/22. Weight 171.7.

Goal: EAT REAL FOOD

Chair Core x 2

NTC Hip-Release Flow

I had a plan to go to the Wednesday Night run, but didn't go.

Thursday

TP 47 58 5. Resting HR 54. Sleep score 84. Body battery 100/25. Weight 171.8.

Chair Core x 2

TLR Track Thursday

Relative effort 25. 6 x 400m (1:41.2, 1:40.0, 1:39.6, 1:40.1, 1:39.6, 1:37.9). 1 minute recovery.

Niggles: My left hamstring was slow to warm up.

From the New York Road Runners "Congratulations! You’ve been accepted to the 2024 United Airlines NYC Half. Start celebrating today, and we’ll keep you posted on news and events leading up to race day."

Friday

TP 45 58 6. Resting HR 57. Sleep score 77. Body battery 66/27. Weight 171.8.

Pre-run drills - focused on force to the ground

Lunch Run (Rita's Loop)

Relative effort 17. 6.01 mi. Time 57:26. Avg Pace 9:34 /mi. Total Ascent 188 ft. Avg HR 138 bpm.

Niggles: I had some discomfort behind my left knee for about a quarter of a mile. No post-run pain.

I have slacked on my X-training time and no cycling. I need to do better next week.

Saturday

TP 48 58 5. Resting HR 52. Sleep score 70. Body battery 82/14. Weight 172.2.

Pre-Run Strength and Mobility

Long Run

An unofficial 9:00 pace group and a great time. Relative effort 106, but I forgot my HRM and the data might be faulty. 10.00 mi. Time 1:33:10. Avg Pace 9:19 /mi. Total Ascent 375 ft. Avg HR 154 bpm.

Niggles: None I can remember.

Sunday

TP 55 59 -3. Resting HR 55. Sleep score 84. Body battery 81/26. Weight 172.2.

Zwift - Group Ride: Tour of Watopia Ride 2023 | Stage 4 | Standard on Road to Ruins in Watopia

Relative effort 15. 18.64 mi. Time 1:14:24. Avg Speed 15.0 mph. Total Ascent 906 ft. Avg HR 121 bpm.

Niggles: None

Elst Yoga with Kaylan - I think these classes are exactly what I am needing.

I had a couple post-yoga beers and now I'm almost sick with a headache.

It sounds like the team is signing up for the Carmel marathon.

Week 44

Week of 44

Relative effort: 104

Runs/mileage: 3/19.3

Rides/mileage: 2/35.9

X-training time: 3:33

Training time: 8:52

Resting HR: 53

Average weight: 173.4

Sleep score: 77

Stress level: 29

I am trying to achieve a goal of daily strength and stretch sessions.

Monday

TP 55 60 -3. Resting HR 53. Sleep score 78. Body battery 88/30. Weight 172.0.

Lunch Weight Training

Zwift - Pacer Group Ride: Castle to Castle in Makuri Islands with Bernie

I had originally planned to do Stage 5 of the Tour of Watopia but felt that it might be a bit too much. Relative effort 11. 17.38 mi. Time 1:00:13. Avg Speed 17.3 mph. Total Ascent 535 ft. Avg HR 114 bpm.

Niggles: None

Post Ride Full Body Stretch and Roll

Tuesday

TP 51 59 2. Resting HR 51. Sleep score 81. Body battery 92/36. Weight 173.1.

Home Strength Session - Lateral/front raise. RDL. Step ups. Push ups. KB row. Swiss ball HS. Pilates crunch. Hanging knee lifts.

Afternoon Yoga

Wednesday

TP 46 58 6. Resting HR 53. Sleep score 81. Body battery 90/15. Weight 172.8.

Gym Session - Leg Press 65 3/7. Leg Extension TKE 15 3/7 10 ct hold on last rep. Seated Leg Curl SL 30 3/8. Hip Abductor 65 3/10. Lateral raise 15 3/10. RDL dumbbell 15 3/10. Seated calf 30 3/8. Dumbbell incline 45 3/6. Dumbbell row 45 3/6. Hip Adductor 70 3/10.

Turnpike to Bear Creek Loop - Reversed

Testing out the cold gear, feels like 46. Relative effort 12. 18.56 mi. Time 1:08:41. Avg Speed 16.2 mph. Total Ascent 509 ft. Avg HR 116 bpm.

Niggles: None

NTC Wind-Down Yoga Flow

Thursday

TP 48 59 4. Resting HR 54. Sleep score 83. Body battery 69/20. Weight 173.2.

After lunch, I have been having an odd feeling like I might be getting sick. I hope it is not the flu.

Lower Back Exercises from Runner's World - 3 sets each of Plank 40s, Stability Ball Back Extension 10, Stability Ball Pike 5, Stability Ball Reverse Leg Raise 10, Glute Bridge 12, Locust Pose 5 x 5 ct hold.

TLR Track Workout

My first run since CrossKnox. Relative effort 21. 2 x 800m (3:29.8, 3:32.4). I had a very mild anxiety issue after the first 800 and a amx HR of 177. 3 x 400m (1:41.6, 1:42.2, 1:39.9).

Niggles: None

Friday

TP . Resting HR 55. Sleep score 63. Body battery 85/13. Weight 174.0.

Lunch Run

Another gorgeous day by the water. Relative effort 22. 5.49 mi. Time 50:24. Avg Pace 9:10 /mi. Total Ascent 243 ft. Avg HR 142 bpm.

Niggles: None

Quick Loosen Up with Nikki Hiltz

Saturday

TP 49 59 3. Resting HR 55. Sleep score 73. Body battery 60/9. Weight 174.5.

Long Run

Relative effort 23. 10.01 mi. Time 1:40:08. Avg Pace 10:00 /mi. Total Ascent 249 ft. Avg HR 130 bpm.

Niggles: None

We had a boy's post-run hang out at Woody's. It was a lot of fun and we decided to add the Oskar Blues 4 miler and Peachtree to the race list for 2024.

Unfortunately, the post-run alcohol hits hard and I felt crappy the rest of the day.

Sunday

TP 55 60 -3. Resting HR 53. Sleep score 79. Body battery 87/19. Weight 174.3.

Elst Yoga with Kaylan

Week 43

Week of October 23

Relative effort: 218

Runs/mileage: 4/24.78

Rides/mileage: 2/17.76

X-training time: 1:29

Training time: 7:10

Resting HR: 52

Average weight: 172.5

Sleep score: 81

Stress level: 26

Race Week

Monday

TP 60 61 -8. Resting HR 48. Sleep score 80. Body battery 100/30. Weight 172.3.

Pre-Run Strength

Lunch Run

It is officially race week and I guess I'm ready. I'm looking forward to the course changes. Relative effort 15. 5.01 mi. Time 46:08. Avg Pace 9:13 /mi. Total Ascent 86 ft. Avg HR 140 bpm.

Niggles: None

Night Yoga

Tuesday

TP 60 61 -7. Resting HR 55. Sleep score 80. Body battery 75/19. Weight 170.7. This is my lowest weigh-in since March. I was hungry all day yesterday and I thought I fueled enough.

4-Hundos

I'm up and out of the house by 6:00 a.m. Relative effort 17. 6 x 400m (1:47.5, 1:48.6, 1:44.6, 1:46.6, 1:49.0, 1:42.9)

Niggles: None

Gym Session - Seated Leg Curl SL 30 3/7. Hip Adductor 70 3/10. Leg Extension TKE 12.5 3/8 10 ct hold on last rep. Leg Press 60 3/10. Hip Abductor 65 3/8. Lateral raise 15 3/8. RDL dbell 15 3/8. Seated calf 25 3/8. Dumbbell incline 45 3/6. Dumbbell row 45 3/6.

Wednesday

TP 60 61 -8. Resting HR 51. Sleep score 91. Body battery 97/31. Weight 173.0.

NTC Restorative Yin

Dinner at Stefano's with Justin. I ate a whole pie with a couple of beers. The monsters were fed.

Thursday

TP 51 59 1. Resting HR 52. Sleep score 67. Body battery 99/37. Weight 175.5.

NTC Total-Body Pilates. This is a good routine, but I need to practice it a bit to get the most out of it.

I had thoughts of doing a trainer ride to warm up for the track but decided against it; I want to be as fresh as I can for CrossKnox.

Thursday Night at the Track

Relative effort 20. 6 x 300m (1:14.1, 1:14.2, 1:13.8, 1:13.3, 1:11.2, 1:15.0). These splits are not the greatest

Niggles: None

Friday

TP 51 59 1. Resting HR 52. Sleep score 81. Body battery 90/43. Weight 171.8.

Just rest, no shake out. I'm not sure the shake out run is necessary.

Saturday

TP 44 58 8. Resting HR 55. Sleep score 83. This sleep score was surely exaggerated, I was frequently awake. Body battery 83/7.

Pilot CrossKnox 15k

I take immense pride in this race, driven by my desire to avenge my prior loss at the Townsend race, a goal I wholeheartedly achieved. Prior to tackling the challenging hills, I adopted a strategy aimed at creating distance between me and my competitors. Though it yielded some success, Doug managed to catch and overtake me on the Tobler downhill. I responded with a surge following the descent, reclaiming the lead momentarily. About half a mile from the finish line, I attempted another surge, hoping to break free, but Doug proved resilient and passed me again.

With just a quarter mile remaining, it seemed I was destined for defeat, struggling to maintain my position. The race concluded with a final uphill stretch and a brief flat section leading to the finish. As Doug approached the summit of the hill and I had only just started my ascent, I noticed his pace slowing. This presented a golden opportunity for a final sprint, which allowed me to pass him and secure the Age Group victory. I must credit Doug and Karl for pushing me to improve, and now, my focus shifts to the upcoming challenges posed by Christopher and Brent.

Relative effort 142. First place AG. 1:13:46 a little over a 1 minute PR on a course that was similiar in elevation to Townsend.

Niggles: None during the race, but my left hip was sore after.

Post-race celebrations at Litton's for steak, the Oak Room for a Distinguished Gentleman, Brother Werewolf for the Headless Horseman, and the Sugar Queen Creamery for strawberry ice cream.

When I got home, I fell asleep immediately on the couch.

Sunday

TP 54 60 -2. Resting HR 51. Sleep score 86. Body battery 80/18. Weight 171.5.

2-Times Up the Little Hill

Relative effort 2. 2.71 mi. Time 15:28. Avg Speed 10.5 mph. Total Ascent 209 ft. Avg HR 106 bpm.

Niggles: None

Out-N-Back to Yee-Haw

A recovery ride; I guess. We were hoping for a corn dog from Daddy Dogs but they were not open. We had one beer and watched some football. Relative effort 12. 15.04 mi. Time 1:36:52. Avg Speed 9.3 mph. Total Ascent 552 ft. Avg HR 96 bpm.

Niggles: None

Week 42

Week of October 16

Relative effort: 149

Runs/mileage: 5/31.75 - 1,198.69

Rides/mileage: 4/49.98

X-training time: 1:07

Training time: 10:09

Resting HR: 54

Average weight: 173.0

Sleep score: 77

Stress level: 28

Monday

TP 57 59 -6. Resting HR 49. Sleep score 83. Body battery 100/32. Weight 173.4.

The Winter Loop

I wasn't very motivated to go, but I had a good time and a great run; lots of HILLS on The Winter Loop. Relative effort 39. 6.37 mi. Time 1:00:02. Avg Pace 9:25 /mi. Total Ascent 407 ft. Avg HR 146 bpm.

Niggles: None

NTC Wind-Down Yoga Flow

Tuesday

TP 57 59 -7. Resting HR 54. Sleep score 86. Body battery 87/28. Weight 173.1.

I'm up early for a morning run, I hope this goes well. Oatmeal and coffee.

Morning Run

I had to wear my headlamp. Justin was back for his first post-marathon run. Relative effort 11. 4.22 mi. Time 40:05. Avg Pace 9:30 /mi. Total Ascent 65 ft. Avg HR 139 bpm.

Niggles: None, but I did have a bad batch where my blood sugar seemed to have dropped.

Lunch Lift - Leg Press 60 3/8. Leg Extension TKE 3/10. Hip Abductor 60 3/10. Seated Leg Curl SL 30 3/6. Hip Adductor 70 3/8. Lateral raise 15 3/8. RDL dumbbell 15 3/8. Seated calf 20 3/8. Dumbbell incline 40 3/8. Dumbbell row 40 3/8.

I have been hungry all day. Pre-run oatmeal, post-run egg sandwich, snacked on almonds, and had lunch at 11:00. At 2:00 I was ready for dinner but opted for a protein bar.

Wednesday

TP 57 59 -6. Resting HR 57. Sleep score 79. Body battery 72/10. Weight 171.9.

Nike Training Club: 20-Min Yoga: Core Strength

Lunch Run

It is a good day for a good day. Relative effort 19. 5 x 100m hill strides. 5.56 mi. Time 1:02:44. Avg Pace 11:17 /mi. Total Ascent 194 ft. Avg HR 135 bpm.

Niggles: None

Turnpike to Bear Creek Loop

The great day continued. Relative effort 15. 19.18 mi. Time 1:09:55. Avg Speed 16.5 mph. Total Ascent 492 ft. Avg HR 125 bpm.

Niggles: None

Thursday

TP 63 60 -12. Resting HR 48. Sleep score 58. Body battery 51/18. Weight 173.7.

Morning Run

Another early morning run, I left the house at 6:00 a.m. Relative effort 11. 5.01 mi. Time 47:58. Avg Pace 9:35 /mi. Total Ascent 83 ft. Avg HR 133 bpm.

Niggles: None

We had dinner at Calhoun's, I had steak and a potato.

Friday

TP 66 61 -9. Resting HR 52. Sleep score 87. Body battery 10/. Weight 173.1.

Zwift - Group Ride: Tour of Watopia Ride 2023 | Stage 3 | Standard on Climber's Gambit in Watopia

PR on Epic KOM Reverse (32:18). PR on Climber's Gambit (1:19:50). Relative effort 17. 18.08 mi. Time 1:21:41. Avg Speed 13.3 mph. Total Ascent 2,224 ft. Avg HR 121 bpm.

Niggles: None, but my left foot has a sore spot that popped up one day this week.

Saturday

TP 57 60 -5. Resting HR 56. Sleep score 78. Body battery 70/21. Weight 173.7.

SAY NO TO THE MONSTERS

Long Run

This was a decent run, the weather was great. It was a good day to have a good day. Relative effort 24. 10.59 mi. Time 1:41:56. Avg Pace 9:37 /mi. Total Ascent 314 ft. Avg HR 131 bpm.

Niggles: None, my foot did really good.

I wanted to go to the Oak Room but I put off going so long that I finally backed out. I got very frustrated with myself because I do this too often. Then, my laptop feel off the ottoman and broke the charger. I lost it for a bit.

Sunday

TP 63 61 -11. Resting HR 53. Sleep score 80. Body battery 90/34. Weight 171.9.

3 Times Up the Hill

I spent some time adjusting the Cinelli and shifting was excellent.

Relative effort 2. 2.52 mi. Time 13:31. Avg Speed 11.2 mph. Total Ascent 232 ft. Avg HR 104 bpm.

Niggles: None

Brews Cruise

Sutree Landing through Island Home > Elst > Yee Haw > Southside Garage/South Coast. Relative effort 8. 10.20 mi. Time 1:04:29. Avg Speed 9.5 mph. Total Ascent 542 ft. Avg HR 99 bpm.

Niggles: None

Week 41

Week of October 9

Relative effort: 153

Runs/mileage: 3/20.1

Rides/mileage: 2/41.75

X-training time: 22:00

Training time: 8:05

Resting HR: 53

Average weight: 171.9

Sleep score: 76

Stress level: 26

Monday 9

Resting HR 54. Sleep score 81. Body battery 95/38.

TP 37 58 16

We played tourists today, taking the train to Wrigley Field and then to Nookie's for a delicious breakfast with excellent gluten-free pancakes. We strolled down the Magnificent Mile, headed out to the pier, and attempted to grab a bar seat at Harry Carey's, but it was too crowded, likely due to the marathoners seeking post-race recovery. On our way back to our room, we stopped at the hotel bar for a Manhattan and had dinner at Pippin's, which was good, though not outstanding."

Steps - 18,886

Tuesday 10

Resting HR 53. Sleep score 83. Body battery 97/41.

TP 32 57 21

Travel home from Chicago. I'm glad to be home.

Steps - 6,338

Wednesday 11

Resting HR 50. Sleep score 95. Body battery 100/29. Weight 172.6.

TP 27 55 25

Zwift - Group Ride: Tour of Watopia Ride 2023 | Stage 2 | Standard on Triple Flat Loops in Watopia

Relative effort 18. 22.85 mi. Time 1:14:29. Avg Speed 18.4 mph. Total Ascent 535 ft. Avg HR 122 bpm.

Niggles: None, the Chamois Butt'r helped my butt. I have been dealing with an upper trap neck strain all day.

Thursday 12

Resting HR 53. Sleep score 78. Body battery 96/22. Weight 171.4.

TP 27 55 25

TLR Track Thursday

Relative effort 28. I have been half-assin my strides for years. 10 x 100m strides (0:24.5, 0:22.2, 0:22.1, 0:21.7, 0:21.7, 0:21.3, 0:20.5, 0:21.1, 0:20.7, 0:21.3).

Niggles: None, I felt strong and fast.

Friday 13

Resting HR 56. Sleep score 43. Body battery 55/9. Weight 171.2.

TP 28 54 23

NTC Total-Body Pilates

Lunch Run

Out-n-back to the Life Development Center. It was warmer than I expected. Relative effort 40. 6.24 mi. Time 1:00:02. Avg Pace 9:38 /mi. Total Ascent 281 ft. Avg HR 147 bpm.

Niggles: None

Saturday 14

Resting HR 53. Sleep score 84. Body battery 86/16. Weight 172.6.

NTC Total-Body Pilates

Long Run

A little pick up on mile 10, 8:36 pace. Relative effort 40. 10.00 mi. Time 1:37:56. Avg Pace 9:47 /mi. Total Ascent 275 ft. Avg HR 140 bpm.

Niggles: None

Sunday 15

Resting HR 55. Sleep score 71. Body battery 82/22. Weight 171.8.

TP 42 56 8

Zwift - Pacer Group Ride: Watopia's Waistband in Watopia with Bernie

Relative effort 11. 18.90 mi. Time 1:00:43. Avg Speed 18.7 mph. Total Ascent 335 ft. Avg HR 116 bpm.

Niggles: My right knee felt a little uncomfortable. I need to check the seat height.

We played golf at Dead Horse and I didn't play particularly well. David and I lost to Justin and Shannon 7 - 4. I gave in to the monsters, too much alcohol.

Week 40

Week of October 2

Relative effort: 105

Runs/mileage: 4/20.1

Rides/mileage: 1/20.0

X-training time: 0:50

Training time: 6:53

Resting HR: 53

Average weight: 174.36

Sleep score: 80

Stress level: 24

Monday 2

Resting HR 52. Sleep score 80. Body battery 100/35. Weight 175.4.

TP 52 63 4

Easy Run

Super easy. Relative effort 6. 3.13 mi. Time 30:03. Avg Pace 9:36 /mi. Total Ascent 70 ft. Avg HR 127 bpm.

Niggles: None

Gym Session - Leg Extension TKE 3/8. SL Leg Press 60 3/8. Incl dumbbell 40 3/8. Hip Abductor 80 3/8. Hip Adductor 80 1/8 2/6. Dumbbell lateral 15 3/8. Dumbbell row 45 3/5. Hanging knee lift 3/7. RDL 20 3/7. Ab Crunch 70-80 3/10.

Tuesday 3

Resting HR 55. Sleep score 84. Body battery 87/20. Weight 174.0.

TP 51 62 5

Up the Hill x 2

Yoga Core

Repeats

Lunch run, was hot and uncomfortable but the work got done. It seems I don't have many days where my legs have any bounce and there are times I think my lungs are damaged. Relative effort 28. 4 x 20s (6:17 - 6:47 pace). 4 x 400m (1:42.0, 1:43.7, 1:43.5, 1:43.5 - nailing the paces).

Niggles: None

Wednesday 4

Resting HR 55. Sleep score 83. Body battery 84/29. Weight 174.1.

TP 50 62 5

Zwift - Group Ride: Tour of Watopia Ride 2023 | Stage 1 | Standard on Figure 8 in Watopia

It has been a while since I did a Stage ride. It was fun to go a little harder than Rides with Bernie. I was 16 seconds behind Justin and had to work a little to catch up. Relative effort 13. 18.69 mi. Time 1:02:13. Avg Speed 18.0 mph. Total Ascent 830 ft. Avg HR 122 bpm.

Niggles: I have a sore butt.

Thursday 5

Resting HR 55. Sleep score 84. Body battery 92/47. Weight 173.3.

TP 46 61 9

Hip Strength - internal and external rotation

Friday 6

Resting HR 53. Sleep score 70. Body battery 88/21. Weight 175.0.

Travel to Chicago. We were up at 3:30 for our 6:15 flight.

The first thing we did was go to the hotel to drop off our bags then we went to the Expo. This was the biggest Expo I've seen. CHAOS!

Steps - 16,488

Dinner at Malnati's. The pizza filling was delicious but the GF crust was tough as old boots.

Saturday 7

Resting HR 52. Sleep score 83. I slept very good considering I was out of town and pre-race. Body battery 96/25.

Up at 5:30 and left the hotel around 6:20. I ran down Michigan feeling a lot of stoke.

Abbott Chicago 5k

I raced with Olympians Keira D'Amato and Kara Goucher. Relative effort 35. 22:35. 7th place AG. Splits were off due to GPS issues around the skyscrapers. This was my fastest 5k since April of 2021.

Niggles: None

We had post-race breakfast at Wildberry. They have the best GF Belgium waffle. Dinner was at Pasta Palazzo. I had seafood risotto. Very good!

Steps - 20,434

Sunday 8

Resting HR 50. Sleep score 80. Body battery 88/26.

I got up at 5:00 and ran over to Justin's hotel and went with them to the start. I ran back to my hotel to meet up with Pat. We watched on Grant, LaSalle, and Wells. Saw the pros 3 times and Justin and Lindsey twice. It was an exhausting day but both got PRs. WORTH IT!

I had a hot dog at the marathon (mistake 1), a beef patty from Billy Goat Tavern (mistake 2), and dinner at Su Casa (not greaet but it was the best meal day).

Week 39

Week of September 25

Relative effort: 100

Runs/mileage: 4/27.2

Rides/mileage: 1/9.2

X-training time: 1:11

Training time: 6:30

Resting HR: 52

Average weight: 176.7

Sleep score: 83

Stress level: 25

Monday

Resting HR 51. Sleep score 85. Body battery 96/16.

TP 59 64 -3

LQ Bands and Core

ToG Extended

I added a bit to the original ToG and it worked out to be almost 50 minutes. It was a good day. Relative effort 16. 5.30 mi. Time 50:02. Avg Pace 9:26 /mi. Total Ascent 35 ft. Avg HR 139 bpm.

Niggles: None

I had a couple incidents of left calf pain walking to and from the beach. What's up?

We had dinner at Crab Catcher's.

Tuesday

Resting HR 56. Sleep score 79. Body battery 71/26.

TP 59 64 -2

Pre-Run Stretch and Mobility

ToG Extended Workout

I wasn't feeling it, but it got done. KEEP SHOVELING SHIT! Relative effort 31. 3 x 1k (4:31.5, 4:32.4, 4:23.8) These need to be consistently in the low 4:20's. 3 minute IR. 5 x 200m (50.0, 50.1, 49.3, 49.8, 52.0)

Niggles: Right hamstring-where are these niggles coming from?

We had dinner at Crab Catcher's but only after checking out Sea Brisa and Hurricane Juel's.

Wednesday

Resting HR 56. Sleep score 77. Body battery 92/38.

TP 58 64 -2

My left glute is sore from something.

Gym Session - Incline dumbbell, row, shoulder lateral (4-5 sets). SL-RDL SL-Squats (3-4 sets). I may have noticed before that my left VMO was dimished, but I definitly see the difference with these exercises today. I need to add SLR and TKE to the weekly regime.

It was windy and cool, so not a good beach day. We had dinner at The Hangout; it was ok.

Thursday

Resting HR 52. Sleep score 89. Body battery 100/33.

Travel home from Myrtle Beach.

Friday

Resting HR 55. Sleep score 80. Body battery 76/26. Weight 178.1.

Morning Run

We did the flats. Relative effort 11. 4.38 mi. Time 40:03. Avg Pace 9:09 /mi. Total Ascent 39 ft. Avg HR 138 bpm.

Niggles: I'm feeling pretty good.

Home Strength Session - Dumbbell chest, lateral raise, KB row, SL step/squat, TKE, SLR, and physio ball hamstring.

Saturday

Resting HR 52. Sleep score 82. Body battery 87/22. Weight 176.7.

TP 45 62 11

Yoga and Core

Long Run

Out-n-back past Calhoun's and hundreds of tailgaters. It was a good day, but my legs were tired. Relative effort 31. 12.00 mi. Time 1:54:45. Avg Pace 9:34 /mi. Total Ascent 287 ft. Avg HR 135 bpm.

Niggles: None

After getting home I got a migraine and felt crappy the rest of the day.

Sunday

Resting HR 50. Sleep score 86. Body battery 90/25. Weight 175.2.

TP 55 63 0

Brew Cruise

Schulz > Alliance > South Coast (food) > Southside Garage. Relative effort 7.

Niggles: I am still feeling some migraine residuals.

I ate an entire pizza - bad decision. I only had one and a half beers - good decision.

Week 38

Week of September 18

Relative effort: 143

Runs/mileage: 5/37.5

Rides/mileage: 1/16.9

X-training time: 1:25

Training time: 7:18

Resting HR: 52

Average weight: 175.2

Sleep score: 80

Stress level: 26

Monday

Resting HR 52. Sleep score 88. Body battery 100/22. Weight 176.6. How to drop 6 lbs. without being under fueled?

TP 64 64 -8

Pre-Run Yoga

Morning Run

We had cooler temps but with high humidity still. We ran mostly on the flats. Relative effort 17. 7.50 mi. Time 1:10:03. Avg Pace 9:20 /mi. Total Ascent 167 ft. Avg HR 134 bpm.

Niggles: None

Before Bed Yoga

Tuesday

Resting HR 51. Sleep score 72. Body battery 91/1 8. Weight 175.9.

TP 66 65 -10

Strength Session with some Yoga

Long & Short Intervals

I was not feeling good today with low energy and some gut issues but I got after it anyway. KEEP SHOVELING SHIT! The Energy Lab for the mile repeats and the greenway for the ladder. Relative effort 36. 2 x 1 mile (7:25.4, 7:24.1 - 3:00 IR) Ladder (pace) 150m (6:44) 200m (6:39) 250m (6:33) 200m (6:35) 150m (6:40) - 1:00 IR

Niggles: None

Before Bed Yoga

Wednesday

Resting HR 54. Sleep score 88, but a lot of time was spent lying in the bed doom-scrolling. Body battery 82/35. Weight 176.1.

TP 65 65 -9. Does this have any value?

KB Training: around the world, horn curls, tricep press, press, b/o rows, r twists, p/u, plank pull through, upright row, teapot. This workout came from a 1000 rep upper body challenge. I altered by not doing a 1000 but 3 sets of 8-15. Also, I added tricep press, press instead of push press, regular push ups instead of offset push ups, and I didn't do the close push up.

NTC Lower-Body Restorative Sequence

Thursday

Resting HR 53. Sleep score 82. Body battery 94/24. Weight 176.7.

I'm trying to make better food choices.

Zwift - Pacer Group Ride: Country to Coastal in Makuri Islands with Bernie

Relative effort 10. 16.93 mi. Time 1:00:10. Avg Speed 16.9 mph. Total Ascent 676 ft. Avg HR 109 bpm.

Niggles: None

TrackThursday with The Long Run

Relative effort 19. 4 x 600m (2:45.1, 2:44.3, 2:42.8, 2:42.8)

Niggles: None, but I wasn't feeling great.

Friday

Resting HR 57. Sleep score 75. Body battery 64/21. Weight 174.3.

TP 57 64 -1

My lower back is a little sore. I wanted to do some yoga before my run but an unexpected work call made be me miss it.

Late Morning Run

It was warm, but not too bad. It actually felt good to me. Relative effort 16. 6.57 mi. Time 1:00:03. Avg Pace 9:09 /mi. Total Ascent 122 ft. Avg HR 138 bpm.

Niggles: None, but I noticed a possible left calf issue. I will need to monitor.

Saturday

Resting HR 51. Sleep score 79. Body battery 92/23. Weight 173.5.

Yoga Core

SCE Long Run

I ran a little farther than planned and my legs and feet were complaining, but I had a good time. Relative effort 38. 14.01 mi. Time 2:13:01. Avg Pace 9:30 /mi. Total Ascent 383 ft. Avg HR 138 bpm.

Niggles: None

I need to focus on "Vitamin N" for the next couple weeks. I only need to say no to a few bad choices.

Sunday

Resting HR 49. Sleep score 76. Body battery 89/33. Weight 173.2.

Travel to Myrtle Beach

Week 37

Week of September 11

Relative effort: 134

Runs/mileage: 5/30.2

Rides/mileage: 1/18.6

X-training time: 39:09

Training time: 9:00

Resting HR: 56

Average weight: 174.5

Sleep score: 77

Stress level: 28

Monday

Resting HR 58. Sleep score 77. Body battery 60/14. Weight 174.3.

Fatique 71 Fitness 64 Form -18

Recovery day!

Evening Yoga

Tuesday

Resting HR 55. Sleep score 77. Body battery 88/14. Weight 174.5.

We had a work picnic at the Marina pavilion. It fun seeing and sharing a meal with coworkers.

Fatique 62 Fitness 62 Form -8

Morning Run

Another out-n-back toward Haw Ridge. Today felt like flow, a little recoverty goes a long way. Relative effort 27. 8.01 mi. Time 1:16:59. Avg Pace 9:37 /mi. Total Ascent 377 ft. Avg HR 141 bpm.

Niggles: None

Wednesday

Resting HR 54. Sleep score 80. Body battery 77/26. Weight 175.3.

Fatique 74 Fitness 65 Form -10

Evening Run

Two laps around Cherokee Blvd with 4 x 100m stride finisher. Nothing but friction, keep shoveling SHIT. Relative effort 22. 6.86 mi. Time 1:06:03. Avg Pace 9:38 /mi. Total Ascent 266 ft. Avg HR 141 bpm.

Niggles: None, but today was friction.

During my run I was having thoughts about my current training and my training moving forward. This block, running more and riding less, reminds me of the attempted 7-week Boston block. While running more I am neglecting, cycling, and cross training. Could I be getting less fit?

Thursday

Resting HR 55. Sleep score 69. Body battery 81/28. Weight 173.7.

Fatique 63 Fitness 63 Form -9

Home Strength Session - LQ with bands and BW. Push ups, KB row, and lateral raise. Core.

Zwift - Pacer Group Ride: Volcano Flat in Watopia with Bernie

I haven't done a Zwift ride in a while. Relative effort 9. 18.64 mi. Time 1:00:25. Avg Speed 18.5 mph. Total Ascent 358 ft. Avg HR 107 bpm.

Niggles: Sore butt.

The Long Run Track Workout

The great thing about this track workout was I didn't have any anxiety issues. Relative effort 22. 3 x 800m Avg Pace 7:16 (3:38.3, 3:39.5, 3:38.9) with 2 minute IR.

Niggles: None

Friday

Resting HR 55. Sleep score 76. Body battery 75/22. Weight 173.7.

Why do I dream of being stuck in tight places?

Fatigue 63 Fitness 63 Form -9

Morning Run

We stayed on the flats and the cooler temps led to faster pace with lower relative effort. It was friction for the first couple miles. Relative effort 18. 7.57 mi. Time 1:10:03. Avg Pace 9:16 /mi. Total Ascent 148 ft. Avg HR 136 bpm.

Niggles: My right knee had a few pings of pain near the end of the run.

Pre-bed Stretch - I had pain in my right knee while stretching my left hip flexor. WTF!

Saturday

Resting HR 56. Sleep score 81. Body battery 78/12. Weight 175.3.

Fatigue 64 Fitness 64 Form -10

Pre-Run Strength

SCE Long Run

After waking up with some right knee pain I didn't have high hopes of running, let alone running well. I found a little flow. Relative effort 32. 12.80 mi. Time 2:00:03. Avg Pace 9:23 /mi. Total Ascent 343 ft. Avg HR 136 bpm.

Niggles: None

Pat, Justin, Amy, Danny, I went to the Peaceful Side's Oktoberfest. Lots of good beer, chicken, music, and fun.

Sunday

Resting HR 56. Sleep score 79. I woke up at 4:00 then decided to get up for good at 5:30. I was able to work a few hours. Body battery 64.

Golf at Knox Muni with Daivd and Justin. I hit a few good shots but overall I played terrible.

Week 36

Week of September 4

Relative effort: 281

Runs/mileage: 6/39.2

Rides/mileage: 1/37.5

X-training time: 1:42

Training time: 10:10

Resting HR: 53

Average weight: 175.1

Sleep score: 82

Stress level: 31

Monday

Resting HR 54. Sleep score 80. Body battery 87/37. Weight 176.5.

Labor Day!

SCE Labor Day Run

Downtown group run with SCE. Breakfast at Pete's after. Relative effort 18. 7.04 mi. Time 1:10:03. Avg Pace 9:57 /mi. Total Ascent 208 ft. Avg HR 133 bpm.

Niggles: I had a right hip issue after breakfast.

Night Yoga focused on hip and spine.

Tuesday

Resting HR 51. Sleep score 89. Body battery 100/24. Weight 175.9.

Intervals

Relative effort 27. 3 x 1k (4:29.8, 4:29.7, 4:31.9). 5 x 100m hills (0:32.6, 0:27.5, 0:28.2, 0:28.1, 0:26.5).

Niggles: None, I did have anxiety issues following the second k.

Leg Band Workout: Clamshell 3/12. Lateral Walk 3/10. Bird Dog 3/10. Glute Bridge 3/10. Tempo Squat 3/10. Knee Drive 3/6

NTC Yoga Restorative Yin

Wednesday

Resting HR 50. Sleep score 80. Body battery 92/24. Weight 176.1. I'm disappointed my wieght wasn't down.

Recently, I've been having a bloody nose. I got up to pee in the middle of the night and a clot came out of my nose. The toilet was bloody from where I left the clot.

Lunch Run

I had an eye appointment and was able to chat with Dr. Hunt, it's almost sad to hear him talk about running. After my appointment I did an out-n-back to the old theater off Cedar Bluff. Relative effort 33. 6.43 mi. Time 1:00:03. Avg Pace 9:20 /mi. Total Ascent 213 ft. Avg HR 144 bpm.

Niggles: None

Kettlebell Session - this was fun but might have flared up my knee. I'm not doing these any more.

Night Yoga

Thursday

Resting HR 53. Sleep score 85. Body battery 87/24. Weight 174.9.

LQ Band and Core

The Long Run Track Workout

Relative effort 23. 10 x 200m (Avg Time 48.4). 30s IR

Niggles: None, I was pleasantly surprised with my knee.

Friday

Resting HR 57. Sleep score 78. Body battery 71/18. Weight 173.9.

Morning Run

We stayed on the flats today doing an out-in-back to the Energy Lab. Relative effort 21. 5.37 mi. Time 50:03. Avg Pace 9:19 /mi. Total Ascent 98 ft. Avg HR 142 bpm.

Niggles: None

Saturday

Resting HR 53. Sleep score 79. Body battery 93/24. Weight 174.8.

NTC Runner's Restorative Sequence

Marina to Bear Creek Loop

I got to stay in bed for a while this morning and ease into my day. Relative effort 31. 37.48 mi. Time 2:18:49. Avg Speed 16.2 mph. Total Ascent 1,001 ft. Avg HR 123 bpm.

Niggles: None

Sunday

Resting HR 53. Sleep score 83. I slept great for an early race morning. Body battery 89/5. Weight 173.6.

Townsend 15k

A couple rivals really took it to me today. I was confident and led through the first 2 miles, but the hills didn't do me any favors. Relative effort 117. 1:17:15. AG 3.

Niggles: Everything was an issue, especially the cardiovascular system. The hills, both up and down, rough roads, and the extreme road camber all increased the chance of injury. I'm lucky to have survived.

The only reason I did this race was for points, I got 3, and hanging out with friends. We had parking lot beers and bourbon then lunch at the Abbey.

Week 35

Week of August 28

Relative effort: 137

Runs/mileage: 5/31.1

Rides/mileage: 2/29.14

X-training time: 0:51

Training time: 8:07

Resting HR: 53

Average weight: 175.5

Sleep score: 69

Stress level: 31

Planned down week

Monday

Resting HR 49. Sleep score 71. Body battery 93/17.

ToG Loop

It was a nice loop with lots of shade early, but it got hot once I got on Ocean Bldv. A little faster than usual. Relative effort 16. 3.60 mi. Time 32:42. Avg Pace 9:06 /mi. Total Ascent 32 ft. Avg HR 144 bpm.

Niggles: None

Dinner at Snooky's on the Ocean was just OK. The strawberry daiquiris were good though. I got one to go and we spent the afternoon sitting outside.

Tuesday

Resting HR 55. Sleep score 44. I don't feel like I had poor sleep. Body battery 71/13.

Core Session

Morning Run - Fartlek

Reversed the direction because finishing on Ocean Blvd. yesterday was very hot. Relative effort 12. 5 x whatever (1 x light pole 8:07 pace, 2 x light pole 7:32 pace, 1 block 7:48 pace, to walking bridge 7:29 pace, 1/2 mile 7:42 pace)

Niggles: None

Beach walk 3 and my feet were hurting after. I'm not sure why my feet were so intolerant to beach walking.

Dinner at Joe's Bar and Grill. I made a mistake of eating too much gluten.

Wednesday

Resting HR 51. Sleep score 57. Body battery 80/28.

Hurricane Idalia ran us out of Myrtle Beach; returned home a day early.

Thursday

Resting HR 55. Sleep score 85. Body battery 100/24. Weight 176.1.

My gut/bowel was a mess this morning.

Turnpike Loop

I finally got an August ride on the books. The weather was great but windy on the return trip. Relative effort 13. 18.85 mi. Time 1:10:50. Avg Speed 16.0 mph. Total Ascent 531 ft. Avg HR 117 bpm.

Niggles: My undercarriage was a little irritated.

TLR Thursday Night at the Track

Cooler temps made for a better evening, but my gut issues persist. Relative effort 21. 1 x 800m (I didn't lap my watch at the start but it looks like my time was 3:34). 4 x 400m (1:49.0, 1:47.6, 1:45.7, 1:42.8).

Niggles: None

Friday

Resting HR 52. Sleep score 80. Body battery 78/32. Weight 174.9.

Morning Run

Third Creek out-n-back. Cooler temps = improved pace with same Avg HR. Relative effort 20. 7.46 mi. Time 1:10:03. Avg Pace 9:23 /mi. Total Ascent 179 ft. Avg HR 138 bpm.

Niggles: None

Saturday

Resting HR 53. Sleep score 78. Body battery 90/7. Weight 175.9.

SCE Long Run

We did Rita's Loop then an out-n-back toward Haw Ridge. Lot's of friendlt faces showed up. Relative effort 40. 12.59 mi. Time 2:00:04. Avg Pace 9:32 /mi. Total Ascent 476 ft. Avg HR 139 bpm.

Niggles: At one point my right hip had a pain.

I went with John and Justin to Calhoun's for some lunch and adult beverages. The rest of the day was spent hanging out with Nash.

Sunday

Resting HR 54. Sleep score 76. Body battery 65/18. Weight 175.2.

Morning Yoga

Beer Ride

Printshop Baker Creek Brown > Yee-Haw Cerveza > Calhoiun's Mountain Light. Relative effort 10.

Niggles: None

Week 34

Week of August 21

Relative effort: 141

Runs/mileage: 6/41.1

Rides/mileage: 0

X-training time: 1:41

Training time: 8:18

Resting HR: 53

Average weight: 175.2

Sleep score: 77

Stress level: 31

Monday

Resting HR 54. Sleep score 79. Body battery 90/25. Weight 176.2.

Morning Run

Week 3 Day 1. I didn't want the hills so we ran toward Elsa Gate. Relative effort 16. A stark contrast from last Monday's 41. 7.36 mi. Time 1:10:06. Avg Pace 9:32 /mi. Total Ascent 162 ft. Avg HR 132 bpm.

Niggles: Absolutely none. It was a tired start to my day. I didn't have high hopes and was expecting friction. In a weird twist I got flow. This was the best run I've had in a while.

Breathing Treatment

Tuesday

Resting HR 54. Sleep score 78. Body battery 87/12. Weight 175.8. I was up at 2:00 for a BM. This is not a great way to start the day, but my numbers look good.

Yoga Core

Morning Tempo

Week 3 Day 2. This workout is one I've done in the past and enjoyed. Relative effort 26. 2 mile tempo (8:05 and 7:57). Max HR 164. 4 x 100m strides. I got a little faster on each one. (26.3, 26.4, 24.2, 22.5)

Niggles: None

Wednesday

Resting HR 52. Sleep score 78. Body battery 84/14. Weight 174.8.

Pre-Run: Active ROM, bands, and plyos.

Morning Run

Week 3 Day 4. Out-N-Back toward Haw Ridge. I contemplated jumping off on one of the trails but decided against it, too risky. The solitude was an unexpected treat. Somehwere between friction and flow. Relative effort 17. 6.19 mi. Time 1:00:03. Avg Pace 9:42 /mi. Total Ascent 282 ft. Avg HR 137 bpm.

Niggles: None

Several of the Roadkill guys got together for Mark's 77^th birthday beer bash. It was a fun time; we talked about a run this fall at Song Bird followed by CRB. We also talked about doing the Corryton Possum Chase but that conflicts with CrossKnox.

Thursday

Resting HR 51. Sleep score 83. Body battery 88/23. My weight didn't register.

Work is getting to be a bit much.

TLR Track Thursday

Week 3 Day 4. Working on turn over. Relative effort 23. 10 x 1 minute. Feels like 97.0°. 75% humidity.

Niggles: None. The chassis felt much more stable today.

Friday

Resting HR 56. Sleep score 59. It's a challenge to sleep following an evening workout. Body battery 78/15. Weight 173.9.

Morning Run

Week 4 Day 5. We ran (no pun) into Danny getting ready to start his Friday long run and was able to join him for a couple miles. Out-in-Back on Third Creek from EarthFare parking lot. Relative effort 21. 7.23 mi. Time 1:10:01. Avg Pace 9:41 /mi. Total Ascent 168 ft. Avg HR 138 bpm.

Niggles: None

Swollen and uncomfortable feet at the volleyball game. Ice legs when I got home.

Saturday

Resting HR 53. Sleep score 74. Body battery 79/20. Weight 175.0.

Core Workout

SCE Long Run

Week 3 Day 6 was FLOW. I ran with Justin, Lindsey, and Kate but I talked to John, Kelly, Rebecca, and Celeste. On the greenway I saw Dennis and Jeff. Relative effort 31. 10.38 mi. Time 1:40:02. Avg Pace 9:38 /mi. Total Ascent 508 ft. Avg HR 138 bpm.

Niggles: None

Travel to Myrtle Beach

Sunday

Resting HR 51. Sleep score 86. Body battery 96/27.

Pre-Beach Yoga

Beach Walk 1

Strength Session - Runner's World Lower-Body Resistance Band Workout and dumbbell bench, shoulder press, and cable fly.

Beach Walk 2

Dinner at Crab Catchers and it was good as always.

Week 33

Week of August 14

Relative effort: 245

Runs/mileage: 6/42.3

Rides/mileage: 0/0

X-training time: 1:41

Training time: 8:30

Resting HR: 53

Average weight: 174.7

Sleep score: 78

Stress level: 30

Hopefully going for another 6 day run week. Mostly easy pace.

Monday

Resting HR 53. Sleep score 86. Body battery 100/16. Weight 174.1.

Morning Run

Week 2 Day 1, out-n-back to the Dirt Lab. Relative effort 41. 7.28 mi. Time 1:10:02. Avg Pace 9:37 /mi. Total Ascent 381 ft. Avg HR 145 bpm.

Niggles: I was having a little LBP.

Afternoon Yoga

Tuesday

Resting HR 50. Sleep score 78. Body battery 90/25. Weight 174.8.

Afternoon Run (Messy Training)

Day 2. A couple sets of hill strides one Chestnut Ridge and the other on Calhoun Hill. I wasn't going too hard just trying to build a little strength and prepare for harder 5k training that is coming later. Relative effort 40. 5.19 mi. Time 50:03. Avg Pace 9:39 /mi. Total Ascent 142 ft. Avg HR 148 bpm.

Niggles: None that I can remember.

Wednesday

Resting HR 54. Sleep score 75. Body battery 81/10. Weight 174.6.

Gym Session: TM 10’. Dumbbell press 30 3/8. Bench 135 1/4 2/3. Back ext 3/8. Seated Row 130 3/6. Assisted pull up 100 2/8 1/6. Assisted dips 100 2/8. Core: single arm overhead marche, around the world, halo, half kneeling chop.

Wednesday Group Run

Week 2 Day 3. My second week with the WNR crew and although it was a fun run, it's not very social for me. Relative effort 55. 6.26 mi. Time 1:00:02. Avg Pace 9:36 /mi. Total Ascent 209 ft. Avg HR 151 bpm.

Niggles: None.

Thursday

Resting HR 54. Sleep score 74. Body battery 58/14. Weight 174.6.

Yoga Core

TLR Track Workout

This was fun and I was introduced to a workout I've never done before. Broken 300s. 200m hard, 30s rest. 100m hard. Relative effort 21. 6 x 200m (53.5, 50.2, 48.0, 50.2, 49.2, 48.7), 100m (24.1, 22.5, 23.3, 22.0, 23.6, 22.7)

Niggles: When I run hard I have hip and LB issues. The engine is strong but the chassis is weak.

Ice legs. Friction over flow. Shoveling shit.

Friday

Resting HR 52. Sleep score 84. Body battery 90/17. Weight 173.9.

Pre-Run Core

Morning Run

Week 2 Day 5 and around 30 miles for the week. Another out-n-back from the Marina. Relative effort 40. 7.20 mi. Time 1:10:03. Avg Pace 9:44 /mi. Total Ascent 319 ft. Avg HR 145 bpm.

Niggles: My loswer back is acting up.

Post-Run Yoga I need more yoga and more core strengthening.

Ice legs

Saturday

Resting HR 56. Sleep score 67. Body battery 71/11. Weight 175.8.

Yoga Core

SCE Long Run

Week 2 Day 6. Post-run car show and lunch at Woody's. Relative effort 39. 12.83 mi. Time 2:00:01. Avg Pace 9:21 /mi. Total Ascent 335 ft. Avg HR 140 bpm.

Niggles: None to speak of other than a banged up chassis.

Ice legs

Sunday

Resting HR 50. Sleep score 79. Body battery 94/22. Weight 174.8.

Golf at Lambert Acres. We hit some good shots, but David and Jud hit more. The heat was a challenge but we overcame it. Post-golf fueling at Blackhorse Grill and Pub.

Ice legs

Week 32

Week of August 7

Relative effort:

Runs/mileage: 6/35.3

Rides/mileage: 0

X-training time: 1:17

Training time: 7:03

Resting HR: 52

Average weight: 173.9

Sleep score: 75

Stress level: 27

Goal: Work my way up in run volume plus some 5k workouts by the end of August. OR. More cycling to prepare for the Tour de Possum.

Monday

Resting HR 48. Sleep score 89. Body battery 100/33. Weight 175.7.

Morning Run

The usual out-n-back over Chestnut Ridge. I walked up the back side. Relative effort 25. 5.04 mi. Time 50:16. Avg Pace 9:59 /mi. Total Ascent 222 ft. Avg HR 143 bpm.

Niggles: I need to stay off the speedy stuff until the hamstring is 100%.

Home Strength: 15 minutes of Step-Up With Knee Drive 5. Single-Leg Box Step-Down 5. Reverse Lunge 5. Prone Leg Curl With Ankle weight 8. Forearm Side Plank With Clamshell 10.

I'm feeling positive about the path forward.

Tuesday

Resting HR 49. Sleep score 80. Body battery 95/29. Weight 175.4.

Pre-Run Yoga

Morning Run

Another run over Chestnut Ridge, but today I ran up the back side. Relative effort 18. 4.54 mi. Time 45:05. Avg Pace 9:55 /mi. Total Ascent 196 ft. Avg HR 141 bpm.

Niggles: Nothing too bad, but my hamstring is still a little sore.

Light stretching and bodyweight mobility a Recover recommended workout. I'm still possibly overthinking my breathing issues. I'm anxiously awaiting the AirPhysio.

Wednesday

Resting HR 51. Sleep score 72. Body battery 90/27. Weight 173.7.

Hip Thrust Workout recommended by Runner's World

Wednesday Night Group Run

KTC group run from the Runner's Market. It was fun showing up and hanging out with others. I went out in the first 2 miles at other's pace. Came back on my on pace. My goal is nothing but easy runs until my hamstring is not having any issues. Relative effort 53. 5.23 mi. Time 50:10. Avg Pace 9:35 /mi. Total Ascent 202 ft. Avg HR 152 bpm.

Niggles: Same as Tuesday

Thursday

Resting HR 53. Sleep score 74. Body battery 82/27. Weight 173.2.

Afternoon Run

Run 4, the second afternoon/evening run this week. An easy 50 minutes with Calhoun's after. Relative effort 36. 5.24 mi. Time 50:03. Avg Pace 9:33 /mi. Total Ascent 93 ft. Avg HR 146 bpm.

Niggles: Same as the rest of the week

Post-Run Strength and Mobility

Friday

Resting HR 53. Sleep score 61. I didn't sleep great. There were a couple things I could point to as to why, but does it really matter. Body battery 61/9. Weight 173.2.

Morning Run

Day 5 and I'm a little tired in my legs and overall body in general. We went to Cherokee Blvd and ran the rollers. Relative effort 18. 4.95 mi. Time 50:02. Avg Pace 10:06 /mi. Total Ascent 231 ft. Avg HR 140 bpm.

Niggles: Same, just a little more tired. I'm needing some mobility and flexibility.

Night Yoga

Saturday

Resting HR 54. Sleep score 71. Body battery 76/12. Weight 174.8.

SCE Long Run

Day 6, a Scruffy City Endurance long run. Downtown, Island Home, Greenway, and Old City. Good times and lots of sweat. The Farmer's Market for post-run fuel and Not Watson's for post-run cocktail. Relative effort 65. 10.33 mi. MP 8:27.2 for mile 10. Time 1:40:05. Avg Pace 9:41 /mi. Total Ascent 336 ft. Avg HR 146 bpm.

Niggles: Hamstring was good today.

My hydration was good and I didn't have any post-run issues.

Sunday

Resting HR 53. Sleep score 81. Body battery 84/28. Weight 171.5. I may not have fueled enough yesterday, but hydration was on point.

Recovery Day.

No gym sessions and only 2 yoga sessions this week.

Week 31

Week of July 31

Relative effort: 90

Runs/mileage: 4/12

Rides/mileage: None

X-training time: 1:16

Training time: 3:08

Resting HR: 49

Average weight: 175.4

Sleep score: 85

Stress level: 23

Monday

Resting HR 49. Sleep score 81. Body battery 100/35. Weight 176.0.

Morning Run

Relative effort 8. 3.64 mi with 5 x 100m strides. Time 35:39. Avg Pace 9:48 /mi. Total Ascent 80 ft. Avg HR 129 bpm.

Niggles: I'm still nursing the hamstring

Post-run bench sitting was on another level.

Yoga Core

Tuesday

Resting HR 50. Sleep score 88. Body battery 100/29. Weight 176.3.

Morning Yoga

Morning Run

Relative effort 9. Ladder 100m (23.7), 150m (35.9), 200 (48.4), 150 (34.3), 100 (22.2). 3.80 mi. Time 37:30. Avg Pace 9:52 /mi. Total Ascent 26 ft. Avg HR 132 bpm.

Niggles: I didn't feel great and my hamstring was complaining.

Wednesday

Resting HR 48. Sleep score 86. Body battery 100/41. Weight 174.7.

Recovery day

Thursday

Resting HR 48. Sleep score 81. Body battery 100/41. Weight 175.2.

KB MVMT

Friday

Resting HR 49. Sleep score 92. Body battery 100/34. Weight 175.1.

Travel to Anniston, AL and we had dinner at Long Horn Steakhouse. Good steak and potato but the Old Fashion was just ok.

Saturday

Resting HR 47. Sleep score 90. Body battery 100/20.

I slept better than expected.

RRCA National 5k Championship

Relative effort 60. 23:53. Splits: 7:00.9, 7:56.1, 7:56.6. Avg HR 174 bpm. Max HR 184 bpm. I can't race any harder. AG 5. Senior Grand Master 9.

Niggles: My right hamstring held up as well as I could have hoped. My lungs and heart however, did not.

Travel home. We stopped in Chattanooga for lunch at the Feed Table and Tavern. I got a migraine during lunch which was probably due to not fueling as I should. Walked over to Chattanooge Whiskey for a bottle.

Sunday

Resting HR 52. Sleep score 75. Body battery 78/. Weight 175.0.

My goal moving forward is to get fitter. I can and I only need a plan.

Gym Session: TM 15’. Assisted pull up 100 23. Assisted dips 100 11. Back ext 3/8. Seated Row 120 1/7 130 1/5 140 1/5. Incline bench 95 1/8 115 1/5 125 1/4. Dumbbell press 30 1/5 35 1/4.

Week 30

Week of July 24

Relative effort: 148

Runs/mileage: 5/34.2

Rides/mileage: 1/19.6

X-training time: 1:53

Training time: 8:36

Resting HR: 53

Average weight: 175.1

Sleep score: 77

Stress level: 26

Monday

Resting HR 55. Sleep score 78. Body battery 84/20. Weight 173.9. I was down 4.3 lbs.

Yoga Core

Activity

Relative effort 14. 6.26 mi. Time 1:00:03. Avg Pace 9:36 /mi. Total Ascent 145 ft. Avg HR 132 bpm.

Niggles: Right hamstring is a little gimpy.

Gym Session - Elliptical 5’. Shoulder press 65 1/8 75 1/6 85 1/5. Barbell RDL 95 3/4. Dumbbell chest 40 3/7. SL Leg Press 75 1/8 95 2/8. Seated Leg Curl 35 2/5. Assisted pull up 100 18.

Ice legs

Tuesday

Resting HR 53. Sleep score 84. Body battery 93/30. Weight 174.2.

Morning Intervals

Relative effort 36. 5 x 20 seconds. 5 x 4 minutes (watch error on rep 1, Avg Pace 7:26).

Niggles: I managed the reps very well with limited hamstring issue. I had a very slight anxiety issue but I got through it.

Wednesday

Resting HR 53. Sleep score 73. Body battery 90/33. Weight 174.6.

Hip Strength

Gym Session - Elliptical 5’. Incline bench 95 1/7 125 2/6. Dumbbell press 35 3/6. KB SL RDL 40 3/7. Assisted pull up 100 23. Assisted dips 100 9.

Night Yoga

Thursday

Resting HR 54. Sleep score 68. Body battery 94/22. Weight 176.4.

My left glute is very sore from workouts yesterday.

Zwift - Tick Tock in Watopia

Relative effort 10. 19.55 mi. Time 1:00:16. Avg Speed 19.5 mph. Total Ascent 292 ft. Avg HR 112 bpm.

Niggles: None

Thursday Track

Relative effort 17. Feels like was over 100° per the Weather Underground. 8 x 150m (Avg Pace 6:02 - 6:44)

Niggles: Right hamstring

Friday

Resting HR 53. Sleep score 79. Body battery 78/21. Weight 174.3.

Morning Run

Relative effort 27. 7.25 mi. Time 1:10:02. Avg Pace 9:40 /mi. Total Ascent 166 ft. Avg HR 141 bpm.

Niggles: My hamstring was better than I expected.

Ice legs

Saturday

Resting HR 52. Sleep score 73. Body battery 80/24. Weight 177.1.

Yoga Core

Morning Long Run

Relative effort 32. Hot, hilly, and hard. 10.02 mi. Time 1:40:02. Avg Pace 9:59 /mi. Total Ascent 469 ft. Avg HR 138 bpm.

Niggles: My right hamstring did't like running up Noelton.

Ice legs

Travel to Virginia

Sunday

Resting HR 48. Sleep score 84. Body battery 100/39.

Travel home from Virginia.

We met Justin at South Coast then went to Elst.

Week 29

Week of July 17

Relative effort: 160

Runs/mileage: 4/33.1

Rides/mileage: 2/40.4

X-training time: 1:42

Training time: 8:42

Resting HR: 54

Average weight: 176.2

Sleep score: 70

Stress level: 32

Monday

Resting HR 55. Sleep score 69 Fair. Body battery 99/20. Weight 174.9.

Morning Run

Relative effort 21. 7.28 mi. Time 1:10:05. Avg Pace 9:38 /mi. Total Ascent 316 ft. Avg HR 137 bpm.

Niggles: None, but my calf and hamstring were a little grumpy.

Night Yoga

Ice Legs

Tuesday

Resting HR 54. Sleep score 76 Fair. Body battery 79/14. Weight 175.4.

Yoga Core

Morning Run - Intervals

Relative effort 42. 5 x 20 seconds. 5 x 4 minutes (Avg Paces from 7:31 - 7:48).

Niggles: None, I'm glad I switched to time and HR for today's workout.

HyperVolt and Ice Legs

Gym Session: Elliptical 5’. Seated calf 25 3/8. Shoulder press 65 1/8 75 2/6. KB SL RDL 40 3/7. Hammer row 90 3/5. Chest Press 100 3/6.

Wednesday

Resting HR 52. Sleep score 78 Fair. Body battery 88/29. Weight 173.5.

My lower back was sore tbis morning.

Zwift - Pacer Group Ride: R.G.V. in France with Bernie

Relative effort 12. 21.94 mi. Time 1:05:18. Avg Speed 20.2 mph. Total Ascent 604 ft. Avg HR 115 bpm.

Niggles: None

No alcohol

Thursday

Resting HR 55. Sleep score 67 Fair. Body battery 84/29. Weight 175.4.

We had storms all day and the track workout was cancelled.

Zwift - Pacer Group Ride: R.G.V. in France with Bernie

Relative effort 12. 18.45 mi. Time 1:03:01. Avg Speed 17.6 mph. Total Ascent 292 ft. Avg HR 114 bpm.

Niggles: None

Friday

Resting HR 53. Sleep score 81 Good. Body battery 94/19. Weight 177.9. This is ridiculous.

Yoga Core

Morning Run

Relative effort 35. 7.39 mi. Time 1:10:16. Avg Pace 9:30 /mi. Total Ascent 191 ft. Avg HR 142 bpm.

Niggles: None

Sweat Test

Downtown for apps and concert

Saturday

Resting HR 49. Sleep score 74. Body battery 77/5. Weight 178.3.

Yoga Core

Townsend Destination Run

Relative effort 32. I am not feeling fresh, but it was fun running with John, Justin, and Lindsey. 11.89 mi. Time 2:00:02. Avg Pace 10:05 /mi. Total Ascent 404 ft. Avg HR 137 bpm.

Niggles: I've been dealing with a right hamstring niggle all week.

Post-run lunch at Peaceful Side, then a bourbon at Company.

I had a few hours to recover before going to Shannon's birthday party. It was fun.

Sunday

Resting HR 57. Sleep score 49. Body battery 53/8. Weight 178.2.

Golf at Centennial with Justin, Jud, and David. Match play and we lost 1-0. Jud and David backed out on dinner so we went to Twin Peaks for beers and tacos with Shannon and his crew.