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.