Week 12

Week of March 20

Relative effort: 213

Runs/mileage: 5/42.4

Rides/mileage: 2/38.7

X-training time: 1:30

Training time: 10:21

Resting HR: 53

Average weight: 171.5

Sleep score: 81

Stress level: 30, this is high

Monday

Resting HR 53. Sleep score 84 Good. Body battery 96/14. Weight 171.5.

Strength - core, KB, and push ups

Lunch Run

Relative effort 25. 7.48 mi. Time 1:10:02. Avg Pace 9:22 /mi. Total Ascent 421 ft. Avg HR 139 bpm.

Niggles: None

NTC Lower-Body Restorative Sequence

Tuesday

Resting HR 53. Sleep score 82 Good. Body battery 72/17. Weight 171.0.

I had my annual physical today and the results of my labs showed improvement in cholesterol. Unfortunately my vitamin D is low. Effects of vitamin D deficiency:

1. Fatigue
2. Not sleeping well
3. Bone pain or achiness
4. Depression or feelings of sadness
5. Hair loss
6. Muscle weakness
7. Loss of appetite
8. Getting sick more easily
9. Pale skin

Intervals

Relative effort 34. 12 x 1 minute Avg Pace 6:58.

Niggles: None

Zwift - Tick Tock in Watopia with Bernie

Relative effort 10. 20.25 mi. Time 1:00:08. Avg Speed 20.2 mph. Total Ascent 315 ft. Avg HR 112 bpm.

Niggles: None

Wednesday

Resting HR 54. Sleep score 75 Fair. Body battery 79/30. Weight 171.3.

Core with Heather Maclean

Zwift - Tour of Watopia 2023 | Stage 3 | Standard Route on Mountain Route in Watopia

Relative effort 18. 18.49 mi. Time 1:21:57. Avg Speed 13.5 mph. Total Ascent 2,238 ft. Avg HR 122 bpm.

Niggles: None

Post Ride Lower Body Stretch

Thursday

Resting HR 53. Sleep score 80 Good. Body battery 92/15. Weight 171.7.

Tempo

Relative effort 57. 30 minutes at 7:53 pace.

Niggles: I had a couple hip pings during the tempo.

Friday

Resting HR 51. Sleep score 80 Good. Body battery 86/29. Weight 171.3.

I've got some lower back soreness this morning.

Morning Run

Relative effort 19. 7.48 mi. Time 1:10:03. Avg Pace 9:22 /mi. Total Ascent 157 ft. Avg HR 137 bpm.

Niggles: None

Saturday

Resting HR 49. Sleep score 88 Good. Body battery 99/14. Weight 171.3.

Glute and Core Strength

CHKM Long Run from Eddie’s

Relative effort 46. 12.55 mi. Time 1:55:21. Avg Pace 9:12 /mi. Total Ascent 624 ft. Avg HR 141 bpm.

Niggles: My right food was hurting near the end of the run.

Sunday

Resting HR 56. Sleep score 80 Good. Body battery 78/25. Weight 172.8.

No strength or mobility but I did wash the truck and that a big job.

KTC Beer Walk from Albright

Hanging out with riunning and cycling friends

Week 11

Week of March 13

Relative effort: 161

Runs/mileage: 5/35.5

Rides/mileage: 2/44.5

X-training time: 1:53

Training time: 9:52

Resting HR: 53

Average weight: 170.0

Sleep score: 86

Stress level: 25

Monday

Resting HR 54. Sleep score 88 Good. Body battery 85/25. Weight 171.6.

NTC Gentle Yoga: My body responded really well to this routine.

Lunch Run

Relative effort 25. 7.66 mi. Time 1:10:03. Avg Pace 9:09 /mi. Total Ascent 405 ft. Avg HR 139 bpm.

Niggles: My hamstring were a little glitchy on the hills.

Tuesday

Resting HR 54. Sleep score 80 Good. Body battery 94/31. Weight 170.3.

I had a rough start to last night's sleep. At 10:52 I had a very mild anxiety attack. Woke up from a dream that I can’t remember but thankfully it only lasted a couple minutes. I had ~2 bourbon drinks.

Afternoon Run

Relative effort 7. 3.27 mi. Time 31:01. Avg Pace 9:29 /mi. Total Ascent 100 ft. Avg HR 133 bpm.

Niggles: Forth consecutive day of running and I'm feeling it.

Activity

Relative effort 10. 18.17 mi. Time 1:00:13. Avg Speed 18.1 mph. Total Ascent 568 ft. Avg HR 113 bpm.

Niggles: None

Post Ride Lower Body Stretch

Wednesday

Resting HR 53. Sleep score 89 Good. I slept much better last night. Body battery 96/27. Weight 169.7.

Zwift - Tour of Watopia 2023 | Stage 2 | Standard Route on Out And Back Again in Watopia

Relative effort 18. 26.33 mi. Time 1:28:53. Avg Speed 17.8 mph. Total Ascent 1,096 ft. Avg HR 119 bpm.

Niggles: None

Thursday

Resting HR 54. Sleep score 90 Excellent. Body battery 96/18. Weight 169.3, two consecutive days below 170.

I had fasting lab work this morning. The heat went out last night and AA Air had to come over. I had an unexpected meeting. All of which led to stressors outside of my control.

Tempo Repeats

Relative effort 47. 2 x 10 minutes hard (rep 1: Avg pace 8:09 | rep 2: Avg pace 7:46). Hard is a feeling not a pace.

Niggles: Nothing felt great.

Friday

Resting HR 52. Sleep score 81 Good. Body battery 77/22. Weight 168.5.

My lower back is a little sore. I need to be more diligent with strength training.

Lunch Run

Relative effort 19. 6.01 mi. Time 56:48. Avg Pace 9:27 /mi. Total Ascent 109 ft. Avg HR 141 bpm.

Niggles: No niggles, but my glutes are sore.

My legs were very achy post-run.

Saturday

Resting HR 53. Sleep score 79 Fair. Body battery 88/29. Weight 169.0.

Pre-Run Strength and Mobility

Long Run

Relative effort 28. 12.07 mi. Time 1:52:08. Avg Pace 9:18 /mi. Total Ascent 377 ft. Avg HR 134 bpm.

Niggles: None

Hung out with run buddies after at Calhoun's

Sunday

Resting HR 51. Sleep score 94 Excellent. Body battery 100/50. Weight 171.3.

Hi-Wire Yoga with Jill. I discovered a strength/pain discrepency while doing side angle.

Week 10

Week of March 6

Relative effort: 153

Runs/mileage: 4/27.9

Rides/mileage: 2/30.8

X-training time: 1:22

Training time: 7:16

Resting HR: 53

Average weight: 171.5

Sleep score: 76

Stress level: 26

Monday

Resting HR 53. Sleep score 45 Poor. Body battery 67/29.

Travel from Myrtle Beach to home

Tuesday

Resting HR 50. Sleep score 84 Good. Body battery 100/37. Weight 173.4.

Strength and Mobility

Zwift - Tour of Watopia 2023 | Stage 1 | Standard Route on The Magnificent 8 in Watopia

Relative effort 11. 18.21 mi. Time 55:57. Avg Speed 19.5 mph. Total Ascent 509 ft. Avg HR 120 bpm.

Niggles: None

Post Ride Lower Body Stretch

Wednesday

Resting HR 52. Sleep score 83 Good. Body battery 96/29. Weight 171.3.

Pre-Run - core, hips and abs

Morning Run

Relative effort 23. 5.41 mi. Time 50:03. Avg Pace 9:15 /mi. Total Ascent 187 ft. Avg HR 143 bpm.

Niggles: None

Thursday

Resting HR 53. Sleep score 76 Fair. Body battery 85/24. Weight 170.1.

Pre-Run strength and mobility

Lunch Run w/ Hill Strides

Relative effort 20. 8 x 20s Avg Pace 7:14.

Niggles: None

Friday

Resting HR 52. Sleep score 84 Good. Body battery 94/29. Weight 169.9.

NTC Active Recovery Yoga

Saturday

Resting HR 55. Sleep score 75 Fair. Body battery 76/23. Weight 172.0.

CHKM Group Run - The Long Run

Relative effort 45. 11.50 mi. Time 1:46:32. Avg Pace 9:16 /mi. Total Ascent 716 ft. Avg HR 142 bpm.

Niggles: Still having some soreness in my right foot in the later miles. Also, my left calf was crampy in the car on the way home.

Sunday

Resting HR 55. Sleep score 85 Good. Body battery 76/22. Weight 172.3.

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

Relative effort 6. 12.63 mi. Time 40:12. Avg Speed 18.8 mph. Total Ascent 289 ft. Avg HR 103 bpm.

Niggles: I had to cut my ride short due to a migraine.

Saint Patrick’s Day 5k

Relative effort 37. Emily’s Power for a Cure. AG first. Avg Pace 7:39 /mi, but the course was short. Garmin Avg Pace 7:52 /mi. Avg GCT Balance 52.1% L / 47.9% R. HR 161 bpm.

Niggles: I wasn't feeling it.

Week 9

Week of February 27

Relative effort: 242

Runs/mileage: 4/27.4

Rides/mileage: 1/17.5

X-training time: 2:45

Training time: 7:48

Resting HR: 52

Average weight: 172.3

Sleep score: 94

Stress level: 27

Monday

Resting HR 51. Sleep score 91 Excellent. Body battery 100/37. Weight 173.5.

Strength and Mobility

Zwift - Castle to Castle in Makuri Islands

Relative effort 11. 17.52 mi. Time 1:03:30. Avg Speed 16.6 mph. Total Ascent 522 ft. Avg HR 116 bpm.

Niggles: None

5 days until Myrtle Beach

Tuesday

Resting HR 54. Sleep score 77 Fair. Body battery 87/25. Weight 172.6.

Short Tempo

Relative effort 14. 5 minutes at 7:29 pace

Niggles: None. I was in a dark place this morning, just a SHIT mood. It is frustrating to be so fit but structurally not sound. Running helped, running always helps!

4 days until Myrtle Beach

Wednesday

Resting HR 54. Sleep score 89 Good. Body battery 91/21. Weight 170.9.

Pre-Run Strength and Mobility

Morning Run

Relative effort 9. 4.23 mi. Time 40:03. Avg Pace 9:28 /mi. Total Ascent 40 ft. Avg HR 130 bpm.

Niggles: None

Thursday

Resting HR 53. Sleep score 86 Good. Body battery 87/30. Weight 172.1.

NTC Active Recovery Yoga

Travel to Myrtle Beach

Lunch at Maurice's Piggy Park

Dinner at Crab Catchers

Friday

Resting HR 49. Sleep score 84 Good. Body battery 100/29.

Shake Out Run

Relative effort 11. 4.29 mi. Time 40:05. Avg Pace 9:20 /mi. Total Ascent 22 ft. Avg HR 134 bpm.

Niggles: None

NTC Runner’s Yoga Feet & Ankles

Breakfast at Blueberry Grill

Dinner at Snooky's on the Water

Saturday

Resting HR 55. Sleep score 84 Good. Body battery 84/5.

Myrtle Beach Half Marathon

Relative effort 175, but without my HRM. 1:48:39. 7th AG. 235th Overall.

Niggles: This was not a day for a PR. The average temperature was 75.9 with a little wind. The best takeaway was that I didn't have any foot or knee pain.

Lunch at Crab Catchers

Dinner at Boardwalk Billy's

Sunday

Resting HR 51. Sleep score 82 Good. Body battery 81/15.

Walked to Hoskins for breakfast.

Recovery Beach Walk

Relative effort 5. 2.00 mi. Time 40:53. Avg Pace 20:24 /mi. Avg HR 94 bpm. Calories 206.

Niggles: Some soreness from the race.

Gym Session

Dinner at Joe's Bar & Grill