Week 17

Week of April 24

Relative effort: 159

Runs/mileage: 5/25.9 - 4:07

Rides/mileage: 5/86.2 - 5:01

X-training time: 1:47

Training time: 10:56

Resting HR: 54

Average weight: 174.9

Sleep score: 75

Stress level: 30

Only four weeks until the beach and five weeks until the Horsey. Training for both starts this week.

Monday

Resting HR 52. Sleep score 77 Fair. Body battery 94/22. Weight 175.7.

Strength - pull

Lunch Run

Relative effort 11. 4.31 mi. Time 40:01. Avg Pace 9:17 /mi. Total Ascent 232 ft. Avg HR 136 bpm.

Niggles: None

Recover - anterior knee

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

Relative effort 11. 20.04 mi. Time 1:00:05. Avg Speed 20.0 mph. Total Ascent 522 ft. Avg HR 117 bpm.

Niggles: None

Tuesday

Resting HR 53. Sleep score 86 Good. Body battery 82/27. Weight 173.5.

Strength - DL, swings, rows, squats, push up 3 rounds of 8. TKE, SLR, kneeling HF

Track Workout with The Long Run

This was hard for multiple reasons:

1. haven't done speed work in several weeks
2. felt bloated due to poor timing with meals
3. it's always harder in the evening
4. limited heat acclimation

Relative effort 38. 3 x 800m (3:36.9, 3:32.7, 3:34.5)

Niggles: None

Wednesday

Resting HR 54. Sleep score 82 Good, I was up too late watching TV. I need to stop this. Body battery 78/27. Weight 172.5.

Strength - squat variations (The narrow stance squat caused a little knee pain. I was able to modify with no further issue.), kneeling press with rotation

Strength - NTC Quick Core Crush

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

Relative effort 10. 20.07 mi. Time 1:00:09. Avg Speed 20.0 mph. Total Ascent 531 ft. Avg HR 111 bpm.

Niggles: I do feel this in my knee but not as pain.

Dinner at Inskip Grill with Danny and Justin. The food and service were great. I over ate.

Thursday

Resting HR 56. Sleep score 48 Poor. Body battery 69/20. Weight 176.0.

Over eating is every bit as bad on your sleep score as alcohol. Also not optimal for the beach bod.

Why am I so far off from my Garmin Race Predictor's times?

Strength - NTC Tank Top Arms

Afternoon Run

Relative effort 20. 5 x 150m (41.2, 42.4, 43.0, 40.5, 41.6). Fun run in the rain with a Noelton finisher.

Niggles: None

I had my 5th migraine of the month.

Friday

Resting HR 57. Sleep score 83 Good. Body battery 60/15. Weight 175.6.

NTC Rise & Flow Yoga

Lunch Run

Relative effort 25. Easy with with hills. 7.71 mi. Time 1:15:01. Avg Pace 9:44 /mi. Total Ascent 415 ft. Avg HR 139 bpm.

Niggles: I had a bit of a left glute issue.

I had some left calf cramping before bed. I used Ancient Minerals on both calves and left glute and took my magnesium supplement.

Saturday

Resting HR 56. Sleep score 65 Fair. Body battery 63/13. Weight 175.0.

Ride the Plains 1

Relative effort 16. 21.28 mi. Time 1:26:14. Avg Speed 14.8 mph. Total Ascent 1,240 ft. Avg HR 117 bpm.

Niggles: None

My bike computer died and I charged it to 100% just last night. Probably user error.

Ride the Plains 2

Relative effort 9. 12.88 mi. Time 47:37. Avg Speed 16.2 mph. Total Ascent 549 ft. Avg HR 122 bpm.

Niggles: None

The weather was great, the distance was manageable, and I truely enjoyed the experience. All in all, it was a wonderful day that reminded me how much I enjoy cycling.

Sunday

Resting HR 54. Sleep score 82 Good. Body battery 93/25. Weight 175.9.

Lunch Ride

Relative effort 7. 11.92 mi. Time 47:24. Avg Speed 15.1 mph. Total Ascent 361 ft. Avg HR 109 bpm.

Niggles: None

KTC Blackhorse Bourbon Run

Relative effort 5. 2.00 mi. Time 19:40. Avg Pace 9:50 /mi. Total Ascent 120 ft. Avg HR 136 bpm.

Niggles: None

Nutrition for week 1 of 4 until the beach got derailed Wednesday with the Inskip Grill. I did have a big training week with almost 11 hours. I need to fuel better next week.

Week 16

Week of April 17

Relative effort: 164

Runs/mileage: 3/15/3

Rides/mileage: 4/67.8

X-training time: 2:24

Training time: 9:14

Resting HR: 57

Average weight: 174.7

Sleep score: 71

Stress level: 31

Monday

Resting HR 58. Sleep score 72. Body battery 78/20. Weight 174.9.

Strength - Pull (KB row and staggered stance RDL, slant board step downs, anterior tib, and reverse squats. Pull ups and knee ups.)

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

Relative effort 10. 18.72 mi. Time 1:00:08. Avg Speed 18.7 mph. Total Ascent 771 ft. Avg HR 112 bpm.

Niggles: Legs are still very sore but the ride helped for a little while.

Tuesday

Resting HR 58. Sleep score 69 Fair. Body battery 77/17. Weight 174.8 - I'm trying to eat a little better.

NTC Restorative Yin and Meditation

NTC Quick Core Crunch - My abs are terribly weak.

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

Relative effort 11. 18.66 mi. Time 1:00:08. Avg Speed 18.6 mph. Total Ascent 778 ft. Avg HR 115 bpm.

Niggles: None - My soreness is improving

Wednesday

Resting HR 59. Sleep score 77 Good. Body battery 66/12. Weight 175.5.

Strength - Push

Wednesday Group Ride

Relative effort 19. I would give this ride 5 STARS! 16.56 mi. Time 1:08:08. Avg Speed 14.6 mph. Total Ascent 1,498 ft. Avg HR 126 bpm.

Niggles: None

Thursday

Resting HR 56. Sleep score 63 Fair. Body battery 56/15. Weight 173.6.

Lunch Run

Relative effort 14. 4.20 mi. Chestnut Ridge x 3. It's been 2 weeks since my last training run. Time 40:01. Avg Pace 9:32 /mi. Total Ascent 183 ft. Avg HR 138 bpm.

Niggles: None

I had a migraine after lunch that I treated with Tylenol.

Activity

Relative effort 15. 13.84 mi, Time 1:21:42. Avg Speed 10.2 mph. Total Ascent 352 ft. Avg HR 118 bpm.

Niggles: None

I signed up for Dogwood but I'll wait until last minute to commit.

Friday

Resting HR 57. Sleep score 69 Fair. Body battery 61/17. Weight 174.2.

Easy Run

Relative effort 15. 5 x 30 second strides. 4.63 mi. Time 45:18. Avg Pace 9:47 /mi. Total Ascent 77 ft. Avg HR 135 bpm.

Niggles: None

Saturday

Resting HR 56. Sleep score 61 Fair. Body battery 62/15.

Dogwood Classic 5k

Relative effort 41. It was first race in the Alhpafly. Time 22:41. Avg Pace 7:18. AG 3rd. I ahven't ran a 5k this fast since Dogwood in 2021.

Niggles: I had a little knee pain in the first mile.

I iced my knee a couple times.

Sunday

Resting HR 52. Sleep score 85 Good. Body battery 93/26. Weight 175.0.

I had good intentions about getting in a Zwift ride this morning but my knee was feeling a little janky.

Elst Yoga with Kaylan

Crafty West Beer Walk

Week 15

Week of April 10

Relative effort: 210

Runs/mileage: 2/12.2

Rides/mileage: 1/19.2

X-training time: 2:02

Training time: 4:55

Resting HR: 56

Average weight: 174.4

Sleep score: 65

Stress level: 34

Monday

Resting HR 56. Sleep score 51 Poor. Body battery 94/33. Weight 176.3, 4 pounds of inflammation.

Strength: push and core

I had 2 migraines, one after lunch and the other started during dinner.

NTC Restorative Yin - I got though about 15 minutes of the program when I started having a mild anxiety attack. WHAT A DAY!

Tuesday

Resting HR 54. Sleep score 82 Good. Body battery 92/25. Weight 174.8.

NTC Active Recovery Yoga

Wednesday

Resting HR 51. Sleep score 86 Good. Body battery 91/25. Weight 174.0.

Strength: pull and legs

Thursday

Resting HR 53. Sleep score 79 Fair. Body battery 77/10. Weight 174.1.

Turnpike Spin

Relative effort 11 - My HRM wasn't connected to my computer for the first bit. 19.24 mi. Time 1:10:07. Avg Speed 16.5 mph. Total Ascent 499 ft. Avg HR 123 bpm.

Niggles: None

Friday

Resting HR 57. Sleep score 61 Fair. Body battery 53/14. Weight 173.0.

Strength: push, core, legs

Meditation and Yoga

Travel to Asheville

Saturday

Resting HR 57. Sleep score 52 Poor. Body battery 54/5.

I slept a little better than last year and I remembered to bring my snacks!

V2V Leg 4

Relative effort 125. Difficulty 2. 7.55 mi. Time 1:05:13. Avg Pace 8:38 /mi. Total Ascent 522 ft. Avg HR 167 bpm.

Niggles: Everything hurt

V2V Leg 11

Relative effort 65. Difficulty 11. 4.37 mi. Time 37:48. Avg Pace 8:39 /mi. Total Ascent 92 ft. Avg HR 162 bpm.

Niggles: Everything hurt more

Overall it was a good experience. The heat made the running harder but the hanging out more fun.

Sunday

Resting HR 58. Sleep score 45 Poor. Body battery 24/5.

Travel home from V2V.

Beer Walk from Xul

Justin and I walked around the block.

Week 14

Week of April 3

Relative effort: 201

Runs/mileage: 5/23.8

Rides/mileage: 0

X-training time: 1:10

Training time: 4:36

Resting HR: 53

Average weight: 172.2

Sleep score: 80

Stress level: 27

Goal: 15 minutes of strength per day for the remainder of April.

Monday

Resting HR 50. Sleep score 88 Good. Body battery 100/29. Weight 172.4.

Morning Run

Relative effort 7. 3.22 mi. Time 30:02. Avg Pace 9:19 /mi. Total Ascent 106 ft. Avg HR 130 bpm.

Niggles: None

Strength: This was a push session with some core.

I tried to count carbs but it is way too much trouble.

Tuesday

Resting HR 54. Sleep score 84 Good. Body battery 76/36. Weight 173.0.

I have another all-day training and I'm not too happy about it, but I'll manage. Mobility sessions at every short break.

Strength: This was a pull session with some core.

Wednesday

Resting HR 51. Sleep score 89 Good. Body battery 100/24. Weight 171.3.

Race Week Intervals

Relative effort 17. 3 x 300m (1:17.6, 1:13.8, 1:12.2) I wasn't trying to beat Good MB's Race Week Intervals but I did (1:20, 1:15, 1:13).

Niggles: I had 1 instance of left knee pain.

I did not get my 15 minutes of strength training done today.

Thursday

Resting HR 53. Sleep score 87 Good. Body battery 91/32. Weight 172.2.

Strength: Push, lunge, and core

Travel to Carmel Indiana. It's a little chilly in Carmel. We're at the Renaissance Hotel and it is very nice. Dinner at the hotel. Only 2 sleeps until the race.

Friday

Resting HR 55. Sleep score 73 Fair. Body battery 75/36.

Shake Out

Relative effort 6. 2.16 mi. Time 20:36. Avg Pace 9:31 /mi. Total Ascent 23 ft. Avg HR 139 bpm.

Niggles: None

Strength: Pull and core

Breakfast was at Rosie's, I had gluten free pancakes and eggs. Also picked up some GF baked goods for later.

After breakfast we went to the expo where we were interviewed by Carmel Social Media. The video never aired or if it did I could not find.

Dinner was at Juniper's on Main. I had scallops and shrimp with potatoes and asparagus. This was the best meal of the weekend.

Saturday

Resting HR 52. Sleep score 88 Good. Body battery 100/7.

NTC Runner's Restorative Sequence

Carmel HM

Relative effort 161. 1:40:51. My 2nd fastest HM ever. 5th in AG. Avg Pace 7:42. This was all I had on this day. The hills, what few there were was my undoing.

Niggles: None

It was disappointing that Justin wasn't able to finish but it was good that Lindsey got her BQ.

Lunch was at Byrne's Pizza. The GF pizza was good and the Manhattans were better. Dinner was carry out from Bru Burger. It was either get some food or go to bed at 6:30.

Sunday

Resting HR 56. Sleep score 54 Poor. Body battery 54/16.

Travel from home from Carmel, IN.

Lots of soreness especially my quads.

Week 13

Week of March 27

Relative effort: 109

Runs/mileage: 5/30.4

Rides/mileage: 0/0

X-training time: 1:15

Training time: 5:54

Resting HR: 53

Average weight: 172.8

Sleep score: 83

Stress level: 24

I might be have been a little stressed this week. I had a migraine on Thursday and 3 Fair sleep nights. It could be the litany of health issues that have piled on of late or the upcoming Carmel race.

Monday

Resting HR 55. Sleep score 64 Fair. Body battery 80/26. Weight 172.7.

Dr. Henderson's office called to tell me that my test came back positive for Celiacs and they will be sending a referral to GI Associates for a consultartion. Looks like I'm back on the GF diet.

Lunch Run

Relative effort 11. 4.33 mi. Time 40:03. Avg Pace 9:15 /mi. Total Ascent 75 ft. Avg HR 135 bpm.

Niggles: None

We saw the beaver and he is big.

Strength KB, push ups, and lunges with med ball

Tuesday

Resting HR 55. Sleep score 86 Good. Body battery 92/27. Weight 172.4.

NTC Restorative Yin

Morning Run - Intervals

Relative effort 34. 4 x 1k Avg Paced 7:28. 3 x 200m Avg Pace 6:50. It has been a while since I have run this early.

Niggles: None, but my chassis is in need of some stability work.

Strength dumbbell press, KB RDL, slant board squat, KB row, shoulder and stability finisher

Wednesday

Resting HR 53. Sleep score 89 Good. Body battery 97/35. Weight 171.8.

Shipley's BD Bootcamp training all day. I did several short strength and mobility sessions throughout the day. But, if it's not on Strava, did it really happen?

Stefano's with Justin and Jud for drinks, pizza, trivia, and fun.

Thursday

Resting HR 57. Sleep score 66 Fair. Body battery 67/21. Weight 174.1.

Morning Run

Relative effort 14. 5.34 mi. Time 50:01. Avg Pace 9:22 /mi. Total Ascent 125 ft. Avg HR 138 bpm.

Niggles: None that I can remember.

I had a migraine that started around 8:00 p.m. and lasted about 20 minutes. The visual aura was a bad one.

Friday

Resting HR 51. Sleep score 90 Excellent. Body battery 96/35. Weight 172.8.

Morning Run

Relative effort 10. 4.45 mi. Time 40:02. Avg Pace 8:59 /mi. Total Ascent 50 ft. Avg HR 135 bpm.

Niggles: None, my legs felt good today.

I have neglected my bike this week.

Saturday

Resting HR 50. Sleep score 75 Fair, I question the validity of the this data because storms were bad last night and my sleep was interrupted. Body battery 100/21. Weight 172.5.

80 Minutes with a Fast Finish

Relative effort 32. Avg Pace for the faster bits was ~7:40.

Niggles: None, but this run started out average at best, probably due to interrupted sleep.

Walked around the Expo

Sunday

Resting HR 53. Sleep score 90 Excellent. Body battery 87/29. Weight 173.2.

It is CHKM day. Kristen did the HM and set a PR. Danny did the marathon and was real close to a PR. Very nice efforts by both of them!

This was my first time as a spectator and I was impressed with the crowd support and all the runners. It was very interesting see the athletes before and after Island Home (miles 21-24). The wall is in there some where. I may have to run the marathon here some day.