Week 4

Week of January 23

Relative effort: 238

Runs/mileage: 4/37.0

Rides/mileage: 2/33.2

X-training time: 2:25

Training time: 9;53

Resting HR: 56

Average weight: 172.0

Sleep score: 74

Stress level: 29

My resting HR and Stress level were both up. Sleep score was down. Average weight was down 2 pounds. RE was up

Monday

Resting HR 54. Sleep score 67 Fair. Body battery 94/28. Weight 175.0.

Parking Lot Pre-Run

Low Aerobic Run

Relative effort 20. 7.72 mi. Time 1:10:03. Avg Pace 9:04 /mi. Total Ascent 412 ft. Avg HR 136 bpm.

Niggles: None

Kettlebell Training

Tuesday

Resting HR 53. Sleep score 87 Good. Body battery 89/18. Weight 172.1.

Parking Lot Pre-Run

Intervals 800s

Relative effort 29. 6 x 800 (3:48.0, 3:43.9, 3:38.1, 3:41.6, 3:36.4, 3:38.1)

Niggles: My left calf tightened up on rep 3. It was good after stretching.

Knee Rehab: Stretching. Single leg cable and lunge exercises.

Wednesday

Resting HR 55. Sleep score 72 Fair. Body battery 82/29. Weight 170.8.

Tour de Zwift 2023 | Stage 5 | Ride, Standard on Knickerbocker Reverse in New York

Relative effort 14. 14.16 mi. Time 49:04. Avg Speed 17.3 mph. Total Ascent 1,198 ft. Avg HR 129 bpm.

Niggles: None

Cool Down: Tick Tock in Watopia

Thursday

Resting HR 57. Sleep score 73 Fair. Body battery 71/14. Weight 170.5.

Home squats and lunge with band rows. Parking Lot Pre-Run.

Easy Run with Strides

Relative effort 19. 7.44 mi. Time 1:10:01. Avg Pace 9:24 /mi. Total Ascent 215 ft. Avg HR 134 bpm.

Niggles: I need a niggles scale. My left calf tightened up a bit but not as bad as Tuesday.

Fight Club #8 Back: KB DL staggered stance. Cable row with lunge. Low row wide grip 70 3x10, 12, 15. Pull ups Assist 65 25. Seated Row 90 3x12. Lat Pulldown 90 3x12.

NTC Wind-Down Yoga Flow

Friday

Resting HR 57. Sleep score 77 Fair. Body battery 73/24. Weight 170.2.

Zwift - Pacer Group Ride: Tick Tock in Watopia with Taylor

Relative effort 8. 16.56 mi. Time 1:00:11. Avg Speed 16.5 mph. Total Ascent 279 ft. Avg HR 103 bpm.

Niggles:

Saturday

Resting HR 58. Sleep score 69 Fair. Body battery 70/5. Weight 173.3.

I didn't do a great job with the pre-race.

Strawberry Plains HM

Relative effort 128. AG 2. 8:03 Avg pace. The pace was a little faster than I had planned, but I got caught up in racing.

Niggles: My left calf tightened up during the warm up, but some stretching and rolling out with the Stick made it manageable. During the race my left hamstring tightened on the hills. Post-race stretching revealed a very tight right hip flexor.

Sunday

Resting HR 59. Sleep score 73 Fair. Body battery 59/13. Weight 172.3.

Barrelhouse Yoga with Emily

Week 3

Week of January 16

Runs/mileage: 4/33.8

Rides/mileage: 2/30.9

X-training time: 3:19

Training time: 10:11

Resting HR: 53

Average weight: 174.0

Sleep score: 84

Stress level: 26

Monday

Resting HR 53. Sleep score 93 Excellent. Body battery 100/12. Weight 173.0.

Pre-Run was 2 sets of slant board warm up.

Easy Run

Relative effort 27. 7.86 mi. Time 1:10:02. Avg Pace 8:55 /mi. Total Ascent 237 ft. Avg HR 143 bpm.

Niggles: None

Kettlebell Break

NTC Lower-Body Restorative Sequence

Tuesday

Resting HR 54. Sleep score 73 Fair. Body battery 75/14. Weight 173.3.

I'm tired this morning and the weather is less than ideal. "There's no such thing as bad weather, just soft people." Bill Bowerman. I may be a soft people.

Pre-Run: 2 sets of slant board warm up

Intervals 400m

Relative effort 24. 9 x 400m (1:52.6, 1:46.9, 1:47.2, 1:46.0, 1:48.2, 1:44.3, 1:44.7, 1:42.7, 1:47.4)

Niggles: None to speak of

Knee Rehab: Deep tissue and cupping. Lots of lunges.

Anxiety Issue 11:45 Tuesday. 2 bourbon drinks. Went to bed around 10:00. Woke up from a stupid fighting dream with a pounding heart. Practiced stillness and yoga breath and it was gone in 5 to 10 minutes.

Wednesday

Resting HR 58. Sleep score 73 Fair. Body battery 72/17. Weight 173.7.

Wrapped my knee for about 3 hours.

Tour de Zwift 2023 | Stage 3 | Ride, Standard on Douce France in France

Relative effort 11. 15.11 mi. Time 41:59. Avg Speed 21.6 mph. Total Ascent 436 ft. Avg HR 130 bpm.

Niggles: None, I felt a little better.

Kettlebell Training

NTC Wind-Down Yoga Flow

Thursday

Resting HR 53. Sleep score 91 Excellent. Body battery 100/38. Weight 173.6.

NTC Restorative Yin

Recovery day

Friday

Resting HR 49. Sleep score 93 Excellent. Body battery 100/31. Weight 174.2.

Wrapped knee

Pre-Run: parking lot exercises

Hill Strides

Relative effort 22. Warm up time 37:18. 4.23 mi. Avg Pace 8:49 /mi. Avg HR 142 bpm. Hill strides 1 x 8 (0:25.5, 0:25.2, 0:25.7, 0:26.0, 0:26.8, 0:26.8 , 0:23.8, 0:24.1)

Niggles: None to minimal

Kettlebell Training

Iced knee

Saturday

Resting HR 53. Sleep score 83 Good. Body battery 84/24. Weight 174.0.

NTC Runner's Restoritive Series

CHKM Group Run

Relative effort 48. 12.09 mi. Time 1:51:44. Avg Pace 9:15 /mi. Total Ascent 292 ft. Avg HR 140 bpm.

Niggles: None

Sunday

Resting HR 55. Sleep score 81 Good. Body battery 81/31. Weight 176.0.

Tour de Zwift 2023 | Stage 4 | Ride, Standard on Greatest London Loop Reverse in London

Relative effort 11. 15.78 mi. Time 57:32. Avg Speed 16.5 mph. Total Ascent 1,043 ft. Avg HR 121 bpm.

Niggles: None

Elst Yoga with Kaylan

Week 2

Week of January 9

Runs/mileage: 4/28.3

Rides/mileage: 3/63.9

X-training time: 3:14

Training time: 11:39

Resting HR: 55

Average weight: 174.2

Sleep score: 80

Stress level: 24

Monday

Resting HR 57. Sleep score 78 Fair. Body battery 85/26. Weight 175.4.

Pre-Run: Plank front and side. Clams with band. Bridge with band. SLR with ankle weight. Inversion table.

Endurance Run

Relative effort 18. 5.55 mi. Time 50:02. Avg Pace 9:00 /mi. Total Ascent 115 ft. Avg HR 142 bpm.

Niggles: None, I felt really good.

Iced and wrapped knee

NTC Restorative Yin

Tuesday

Resting HR 52. Sleep score 80 Good. Body battery 89/31. Weight 174.4.

Easy Run with Strides

Relative effort 17. 5.18 mi. Time 50:00. Avg Pace 9:39 /mi. Avg HR 136. 8 x 20 seconds (7:26, 6:53, 6:30, 6:04, 6:00, 5:55, 5:45, 5:47)

Niggles: None

Knee Rehab: Deep tissue and cupping. Bike 5 minutes. Testing - Single squat and reach. Step ups 1 minute AMRAP. Single leg lateral jumps 30 seconds AMRAP. Single leg calf raise AMRAP. Single leg wall squats AMRAP. These test were exhausting.

Iced Knee

Wednesday

Resting HR 57. Sleep score 77 Fair. Body battery 84/28. Weight 173.7.

I was hit with a migraine around 7:00 this morning, a Nurtec and 30 minutes rest fixed me.

Tour de Zwift 2023 | Stage 1 | Long on Royal Pump Room 8 in Yorkshire

Relative effort 21. 17.20 mi. Time 59:45. Avg Speed 17.3 mph. Total Ascent 1,608 ft. Avg HR 134 bpm.

Niggles: My calves are SO SORE from yesterday's therapy session.

Thursday

Resting HR 56. Sleep score 81 Good. Body battery 84/28. Weight 174.6.

Fight Club #7 Chest: Push-ups 3x14. Smith bench press 75 3x12. Chest Press 60 3x13. Smith incline press 55 3x10. Pec Fly 55 3x12.

Zwift - Island Hopper in Makuri Islands with Bernie

Relative effort 10. 16.58 mi. Time 1:00:03. Avg Speed 16.6 mph. Total Ascent 614 ft. Avg HR 112 bpm.

Niggles: None

Friday

Resting HR 55. Sleep score 83 Good. Body battery 92/32. Weight 173.4.

NTC Lower-Body Restorative Sequence

Endurance Run

Relative effort 18. 5.50 mi. Time 50:02. Avg Pace 9:05 /mi. Total Ascent 229 ft. Avg HR 142 bpm.

Niggles: My right foot acted up early on.

Iced knee

Saturday

Resting HR 54. Sleep score 80 Good. Body battery 93/19. Weight 173.9.

CHKM Group Long Run

Relative effort 36. 11.19 mi. Time 1:46:44. Avg Pace 9:32 /mi. Total Ascent 782 ft. Avg HR 139 bpm.

Niggles: None

Strength and Mobility: Clams with band. Bridge with band. Plank. Slant squats. Band rows. push ups.

Sunday

Resting HR 55. Sleep score 81 Good. Body battery 84/33. Weight 174.3.

A little slant board warm up.

Tour de Zwift 2023 | Stage 2 | Ride, Long on Richmond UCI Reverse in Richmond

Relative effort 21. 30.10 mi. Time 1:58:22. Avg Speed 15.3 mph. Total Ascent 1,273 ft. Avg HR 114 bpm.

Niggles: None

Hi-Wire Yoga with Jill

Week 1

Week of January 2

Runs/mileage: 3/26.1

Rides/mileage: 1/19.3

X-training time: 3:55

Training time: 8:58

Resting HR: 54

Average weight: 174.3

Sleep score: 81

Stress level: 25

Intentions for the Week

• reduce sugar intake
• get back in work mode
• no scrolling in the morning while in bed

Monday

Resting HR 54. Sleep score 85 Good. Body battery 91/24. Weight 174.8.

Fight Club Back #6: Low row wide grip 70 3x15. Pull ups Assist 70 25. Seated Row 80 2x15 90 1x12. Lat Pulldown 80 1x15 90 2x15.

Tuesday

Resting HR 58. Sleep score 81 Good. Body battery 81/26. Weight 175.8.

Kettlebell Break: Adduction windmill. Half kneeling rotation. Single arm snatch. Toe squats. Front rack squat. Bridge press.

Knee Rehab: Stretching with Stephanie. SLRDL. Lunges on balance pad. Lunges to step. Multi hip abduction and mini-squat. I need more balance work in my life and the mini-squat was an ass kicker.

Zwift - Volcano Flat in Watopia with Bernie

Relative effort 10. 19.25 mi. Time 1:00:04. Avg Speed 19.2 mph. Total Ascent 397 ft. Avg HR 112 bpm.

Niggles: None

Wednesday

Resting HR 53. Sleep score 82 Good. Body battery 85/33. Weight 173.8.

NTC Restorative Yin

Kettlebell Break: Half TGU. Incline press. Half kneeling Press with rotation. Half kneeling rotation. Kneeling halos. Crossbody Deadlift.

I attempted a ride but had to stop a few minutes in due to a bad feeling in my knee. It wasn't painful but felt like there was something in there. Could cycling be part of the problem or did I do something in therapy?

Thursday

Resting HR 52. Sleep score 84 Good. Body battery 95/28. Weight 174.8.

I dreamed about my dad last night. It's funny that in my dream I was young. We had a building that had a store /hangout on one level and a bike shop /gym on the other. This was a good dream.

On this morning's run I got separated from Justin and Lindsey. My knee doesn't do well with down hill running so I decided to cut through the Dirt Lab and run the more level road by the Life Development Center. Once back on the greenway I ran to meet them but decided I didn't want any more hills and turned around. That is when I heard a snort in the field. I stopped to investigate and didn't see anything at first, but after a minute or so a head popped up, then another. There were two deer in the field no more than 10 meters from me. We stood there staring at each other for a while. This is part of why I love running.

Morning Run with 10 Minute Pickup

Relative effort 30. 70 minutes easy. 7.34 mi. Avg Pace 9:32 /mi. Avg HR 137 bpm. 10 minute pickup. 1.21 mi. Avg Pace 8:16 /mi. Avg HR 151 bpm.

Niggles: None, but running down hills is problematic.

Kettlebell Break: Clean front rack squat. Cross body chop. Strict press. Pushup. Bench press.

Iced and wrapped knee

Friday

Resting HR 55. Sleep score 81 Good. Body battery 88/18. Weight 173.0.

NTC Gentle Yoga

Lunch Run

Relative effort 58. Harder than yesterday but I felt pretty good. 7.39 mi. Time 1:05:01. Avg Pace 8:48 /mi. Total Ascent 220 ft. Avg HR 149 bpm.

Niggles: None

Iced and wrapped knee

Saturday

Resting HR 54. Sleep score 72 Fair. Body battery 84/10. Weight 173.3.

CHKM Long Run

It's always better to run with friends.

Relative effort 42. 10.14 mi. Time 1:34:32. Avg Pace 9:19 /mi. Total Ascent 517 ft. Avg HR 143 bpm.

Niggles: None

I had my first anxiety attack of the New Year.

Sunday

Resting HR 56. Sleep score 80 Good. Body battery 75/16. Weight 174.4.

Kettlebell Break: Deadlift x2. Deadlift alternate stance x2. Single arm swings x2. Kneeling single arm press x2. Kneeling halos x2. Press x2. Half TGU x2. Bridge press x2.

Barrellhouse Yoga with Tiffany

2022

Year End Totals

Running

1,376 Miles

10 races and 1 team relay.

8 time All American

2 All Time PRs, HM and 15k

5 Age Group First Place Finishes

Cycling

2,777 Miles

110,452 Feet

Tour de Rocky Top

2022 Totals

Days Active - 324

Time - 482 Hours

Distance - 4174 Miles

Average Weight - 174.0

Week 52

Week of December 26

Runs/mileage: 5/34.8

Rides/mileage: 2/43.2

X-training time: 1:55

Training time: 9:22

Resting HR: 55

Average weight: 174.3

Sleep score: 81

Stress level: 31

Monday

Resting HR 58. Sleep score 79 Fair. Body battery 63/7. Weight 175.0.

Morning Run

Relative effort 23. 7.45 mi. Time 1:06:55. Avg Pace 8:59 /mi. Total Ascent 254 ft. Avg HR 141 bpm. Today was the fastest of the 7 times Strava says I've ran this ran this loop.

Niggles: None

Travel to Virginia and return in the snow, very stressful.

Tuesday

Resting HR 54. Sleep score 84 Good. Body battery 78/14. Weight 173.4.

NTC Gentle Yogo

Easy Run with Strides

Relative effort 40. Really pushed the strides (8:10, 6:22, 6:13, 5:57, 5:42, 5:54, 5:48, 5:56)

Niggles: None, but my right glute was an issue during the strides.

Wednesday

Resting HR 57. Sleep score 68 Fair. Body battery 69/. Weight 173.6 .

Zwift - Group Ride: Rapha Festive 500 Group Ride on Watopia's Waistband in Watopia

Relative effort 10. 17.76 mi. Time 50:28. Avg Speed 21.1 mph. Total Ascent 335 ft. Avg HR 122 bpm.

Niggles: None

Knee Rehab: 5 minutes bike. Balance pad with med ball. Lunges. SLRDL. Banded clams and hip abduction.

Thursday

Resting HR 56. Sleep score 88 Good. Body battery 92/28. Weight 172.9.

Zwift - Group Ride: Rapha Festive 500 Group Ride on Greater London Flat in London

Relative effort 12. 25.44 mi. Time 1:20:51. Avg Speed 18.9 mph. Total Ascent 433 ft. Avg HR 106 bpm.

Niggles: None

Friday

Resting HR 55. Sleep score 79 Fair. Body battery 90/16. Weight 175.3.

NTC Restorative Yin

Easy with 10 Minute Pickup

Relative effort 60. I think the heat got to me. 8.84 mi. Time 1:20:03. Avg Pace 9:04 /mi. Pickup Pace 8:08 /mi. Total Ascent 275 ft. Avg HR 149 bpm.

Niggles: None, but the the heat made this harder than it should have been.

Iced my knee

Saturday

Resting HR 53. Sleep score 77 Fair. Body battery 77/22. Weight 174.8.

Kettlebell Play: Split stance tricep. Dead row. Crossbody clean. Kneeling single arm press.

Lunch 40

Relative effort 11. 4.32 mi. Time 40:01. Avg Pace 9:16 /mi. Total Ascent 47 ft. Avg HR 140 bpm.

Niggles: None

Sunday

Resting HR 53. Sleep score 90 Excellent. Body battery 93/19. Weight 175.1.

NYD 5k

Relative effort 34. Splits: 7:20, 7:40, 7:45. It was not a great result but it was mine, no knee pain. AG 2 or 3. Overall male 49. Overall 69.

Niggles: Left hamstring early.