Week of August 7
Relative effort:Runs/mileage: 6/35.3Rides/mileage: 0X-training time: 1:17Training time: 7:03Resting HR: 52Average weight: 173.9Sleep score: 75Stress 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.
