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.