Week 38

Week of September 18

Relative effort: 143

Runs/mileage: 5/37.5

Rides/mileage: 1/16.9

X-training time: 1:25

Training time: 7:18

Resting HR: 52

Average weight: 175.2

Sleep score: 80

Stress level: 26

Monday

Resting HR 52. Sleep score 88. Body battery 100/22. Weight 176.6. How to drop 6 lbs. without being under fueled?

TP 64 64 -8

Pre-Run Yoga

Morning Run

We had cooler temps but with high humidity still. We ran mostly on the flats. Relative effort 17. 7.50 mi. Time 1:10:03. Avg Pace 9:20 /mi. Total Ascent 167 ft. Avg HR 134 bpm.

Niggles: None

Before Bed Yoga

Tuesday

Resting HR 51. Sleep score 72. Body battery 91/1 8. Weight 175.9.

TP 66 65 -10

Strength Session with some Yoga

Long & Short Intervals

I was not feeling good today with low energy and some gut issues but I got after it anyway. KEEP SHOVELING SHIT! The Energy Lab for the mile repeats and the greenway for the ladder. Relative effort 36. 2 x 1 mile (7:25.4, 7:24.1 - 3:00 IR) Ladder (pace) 150m (6:44) 200m (6:39) 250m (6:33) 200m (6:35) 150m (6:40) - 1:00 IR

Niggles: None

Before Bed Yoga

Wednesday

Resting HR 54. Sleep score 88, but a lot of time was spent lying in the bed doom-scrolling. Body battery 82/35. Weight 176.1.

TP 65 65 -9. Does this have any value?

KB Training: around the world, horn curls, tricep press, press, b/o rows, r twists, p/u, plank pull through, upright row, teapot. This workout came from a 1000 rep upper body challenge. I altered by not doing a 1000 but 3 sets of 8-15. Also, I added tricep press, press instead of push press, regular push ups instead of offset push ups, and I didn't do the close push up.

NTC Lower-Body Restorative Sequence

Thursday

Resting HR 53. Sleep score 82. Body battery 94/24. Weight 176.7.

I'm trying to make better food choices.

Zwift - Pacer Group Ride: Country to Coastal in Makuri Islands with Bernie

Relative effort 10. 16.93 mi. Time 1:00:10. Avg Speed 16.9 mph. Total Ascent 676 ft. Avg HR 109 bpm.

Niggles: None

TrackThursday with The Long Run

Relative effort 19. 4 x 600m (2:45.1, 2:44.3, 2:42.8, 2:42.8)

Niggles: None, but I wasn't feeling great.

Friday

Resting HR 57. Sleep score 75. Body battery 64/21. Weight 174.3.

TP 57 64 -1

My lower back is a little sore. I wanted to do some yoga before my run but an unexpected work call made be me miss it.

Late Morning Run

It was warm, but not too bad. It actually felt good to me. Relative effort 16. 6.57 mi. Time 1:00:03. Avg Pace 9:09 /mi. Total Ascent 122 ft. Avg HR 138 bpm.

Niggles: None, but I noticed a possible left calf issue. I will need to monitor.

Saturday

Resting HR 51. Sleep score 79. Body battery 92/23. Weight 173.5.

Yoga Core

SCE Long Run

I ran a little farther than planned and my legs and feet were complaining, but I had a good time. Relative effort 38. 14.01 mi. Time 2:13:01. Avg Pace 9:30 /mi. Total Ascent 383 ft. Avg HR 138 bpm.

Niggles: None

I need to focus on "Vitamin N" for the next couple weeks. I only need to say no to a few bad choices.

Sunday

Resting HR 49. Sleep score 76. Body battery 89/33. Weight 173.2.

Travel to Myrtle Beach

Week 37

Week of September 11

Relative effort: 134

Runs/mileage: 5/30.2

Rides/mileage: 1/18.6

X-training time: 39:09

Training time: 9:00

Resting HR: 56

Average weight: 174.5

Sleep score: 77

Stress level: 28

Monday

Resting HR 58. Sleep score 77. Body battery 60/14. Weight 174.3.

Fatique 71 Fitness 64 Form -18

Recovery day!

Evening Yoga

Tuesday

Resting HR 55. Sleep score 77. Body battery 88/14. Weight 174.5.

We had a work picnic at the Marina pavilion. It fun seeing and sharing a meal with coworkers.

Fatique 62 Fitness 62 Form -8

Morning Run

Another out-n-back toward Haw Ridge. Today felt like flow, a little recoverty goes a long way. Relative effort 27. 8.01 mi. Time 1:16:59. Avg Pace 9:37 /mi. Total Ascent 377 ft. Avg HR 141 bpm.

Niggles: None

Wednesday

Resting HR 54. Sleep score 80. Body battery 77/26. Weight 175.3.

Fatique 74 Fitness 65 Form -10

Evening Run

Two laps around Cherokee Blvd with 4 x 100m stride finisher. Nothing but friction, keep shoveling SHIT. Relative effort 22. 6.86 mi. Time 1:06:03. Avg Pace 9:38 /mi. Total Ascent 266 ft. Avg HR 141 bpm.

Niggles: None, but today was friction.

During my run I was having thoughts about my current training and my training moving forward. This block, running more and riding less, reminds me of the attempted 7-week Boston block. While running more I am neglecting, cycling, and cross training. Could I be getting less fit?

Thursday

Resting HR 55. Sleep score 69. Body battery 81/28. Weight 173.7.

Fatique 63 Fitness 63 Form -9

Home Strength Session - LQ with bands and BW. Push ups, KB row, and lateral raise. Core.

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

I haven't done a Zwift ride in a while. Relative effort 9. 18.64 mi. Time 1:00:25. Avg Speed 18.5 mph. Total Ascent 358 ft. Avg HR 107 bpm.

Niggles: Sore butt.

The Long Run Track Workout

The great thing about this track workout was I didn't have any anxiety issues. Relative effort 22. 3 x 800m Avg Pace 7:16 (3:38.3, 3:39.5, 3:38.9) with 2 minute IR.

Niggles: None

Friday

Resting HR 55. Sleep score 76. Body battery 75/22. Weight 173.7.

Why do I dream of being stuck in tight places?

Fatigue 63 Fitness 63 Form -9

Morning Run

We stayed on the flats and the cooler temps led to faster pace with lower relative effort. It was friction for the first couple miles. Relative effort 18. 7.57 mi. Time 1:10:03. Avg Pace 9:16 /mi. Total Ascent 148 ft. Avg HR 136 bpm.

Niggles: My right knee had a few pings of pain near the end of the run.

Pre-bed Stretch - I had pain in my right knee while stretching my left hip flexor. WTF!

Saturday

Resting HR 56. Sleep score 81. Body battery 78/12. Weight 175.3.

Fatigue 64 Fitness 64 Form -10

Pre-Run Strength

SCE Long Run

After waking up with some right knee pain I didn't have high hopes of running, let alone running well. I found a little flow. Relative effort 32. 12.80 mi. Time 2:00:03. Avg Pace 9:23 /mi. Total Ascent 343 ft. Avg HR 136 bpm.

Niggles: None

Pat, Justin, Amy, Danny, I went to the Peaceful Side's Oktoberfest. Lots of good beer, chicken, music, and fun.

Sunday

Resting HR 56. Sleep score 79. I woke up at 4:00 then decided to get up for good at 5:30. I was able to work a few hours. Body battery 64.

Golf at Knox Muni with Daivd and Justin. I hit a few good shots but overall I played terrible.

Week 36

Week of September 4

Relative effort: 281

Runs/mileage: 6/39.2

Rides/mileage: 1/37.5

X-training time: 1:42

Training time: 10:10

Resting HR: 53

Average weight: 175.1

Sleep score: 82

Stress level: 31

Monday

Resting HR 54. Sleep score 80. Body battery 87/37. Weight 176.5.

Labor Day!

SCE Labor Day Run

Downtown group run with SCE. Breakfast at Pete's after. Relative effort 18. 7.04 mi. Time 1:10:03. Avg Pace 9:57 /mi. Total Ascent 208 ft. Avg HR 133 bpm.

Niggles: I had a right hip issue after breakfast.

Night Yoga focused on hip and spine.

Tuesday

Resting HR 51. Sleep score 89. Body battery 100/24. Weight 175.9.

Intervals

Relative effort 27. 3 x 1k (4:29.8, 4:29.7, 4:31.9). 5 x 100m hills (0:32.6, 0:27.5, 0:28.2, 0:28.1, 0:26.5).

Niggles: None, I did have anxiety issues following the second k.

Leg Band Workout: Clamshell 3/12. Lateral Walk 3/10. Bird Dog 3/10. Glute Bridge 3/10. Tempo Squat 3/10. Knee Drive 3/6

NTC Yoga Restorative Yin

Wednesday

Resting HR 50. Sleep score 80. Body battery 92/24. Weight 176.1. I'm disappointed my wieght wasn't down.

Recently, I've been having a bloody nose. I got up to pee in the middle of the night and a clot came out of my nose. The toilet was bloody from where I left the clot.

Lunch Run

I had an eye appointment and was able to chat with Dr. Hunt, it's almost sad to hear him talk about running. After my appointment I did an out-n-back to the old theater off Cedar Bluff. Relative effort 33. 6.43 mi. Time 1:00:03. Avg Pace 9:20 /mi. Total Ascent 213 ft. Avg HR 144 bpm.

Niggles: None

Kettlebell Session - this was fun but might have flared up my knee. I'm not doing these any more.

Night Yoga

Thursday

Resting HR 53. Sleep score 85. Body battery 87/24. Weight 174.9.

LQ Band and Core

The Long Run Track Workout

Relative effort 23. 10 x 200m (Avg Time 48.4). 30s IR

Niggles: None, I was pleasantly surprised with my knee.

Friday

Resting HR 57. Sleep score 78. Body battery 71/18. Weight 173.9.

Morning Run

We stayed on the flats today doing an out-in-back to the Energy Lab. Relative effort 21. 5.37 mi. Time 50:03. Avg Pace 9:19 /mi. Total Ascent 98 ft. Avg HR 142 bpm.

Niggles: None

Saturday

Resting HR 53. Sleep score 79. Body battery 93/24. Weight 174.8.

NTC Runner's Restorative Sequence

Marina to Bear Creek Loop

I got to stay in bed for a while this morning and ease into my day. Relative effort 31. 37.48 mi. Time 2:18:49. Avg Speed 16.2 mph. Total Ascent 1,001 ft. Avg HR 123 bpm.

Niggles: None

Sunday

Resting HR 53. Sleep score 83. I slept great for an early race morning. Body battery 89/5. Weight 173.6.

Townsend 15k

A couple rivals really took it to me today. I was confident and led through the first 2 miles, but the hills didn't do me any favors. Relative effort 117. 1:17:15. AG 3.

Niggles: Everything was an issue, especially the cardiovascular system. The hills, both up and down, rough roads, and the extreme road camber all increased the chance of injury. I'm lucky to have survived.

The only reason I did this race was for points, I got 3, and hanging out with friends. We had parking lot beers and bourbon then lunch at the Abbey.

Week 35

Week of August 28

Relative effort: 137

Runs/mileage: 5/31.1

Rides/mileage: 2/29.14

X-training time: 0:51

Training time: 8:07

Resting HR: 53

Average weight: 175.5

Sleep score: 69

Stress level: 31

Planned down week

Monday

Resting HR 49. Sleep score 71. Body battery 93/17.

ToG Loop

It was a nice loop with lots of shade early, but it got hot once I got on Ocean Bldv. A little faster than usual. Relative effort 16. 3.60 mi. Time 32:42. Avg Pace 9:06 /mi. Total Ascent 32 ft. Avg HR 144 bpm.

Niggles: None

Dinner at Snooky's on the Ocean was just OK. The strawberry daiquiris were good though. I got one to go and we spent the afternoon sitting outside.

Tuesday

Resting HR 55. Sleep score 44. I don't feel like I had poor sleep. Body battery 71/13.

Core Session

Morning Run - Fartlek

Reversed the direction because finishing on Ocean Blvd. yesterday was very hot. Relative effort 12. 5 x whatever (1 x light pole 8:07 pace, 2 x light pole 7:32 pace, 1 block 7:48 pace, to walking bridge 7:29 pace, 1/2 mile 7:42 pace)

Niggles: None

Beach walk 3 and my feet were hurting after. I'm not sure why my feet were so intolerant to beach walking.

Dinner at Joe's Bar and Grill. I made a mistake of eating too much gluten.

Wednesday

Resting HR 51. Sleep score 57. Body battery 80/28.

Hurricane Idalia ran us out of Myrtle Beach; returned home a day early.

Thursday

Resting HR 55. Sleep score 85. Body battery 100/24. Weight 176.1.

My gut/bowel was a mess this morning.

Turnpike Loop

I finally got an August ride on the books. The weather was great but windy on the return trip. Relative effort 13. 18.85 mi. Time 1:10:50. Avg Speed 16.0 mph. Total Ascent 531 ft. Avg HR 117 bpm.

Niggles: My undercarriage was a little irritated.

TLR Thursday Night at the Track

Cooler temps made for a better evening, but my gut issues persist. Relative effort 21. 1 x 800m (I didn't lap my watch at the start but it looks like my time was 3:34). 4 x 400m (1:49.0, 1:47.6, 1:45.7, 1:42.8).

Niggles: None

Friday

Resting HR 52. Sleep score 80. Body battery 78/32. Weight 174.9.

Morning Run

Third Creek out-n-back. Cooler temps = improved pace with same Avg HR. Relative effort 20. 7.46 mi. Time 1:10:03. Avg Pace 9:23 /mi. Total Ascent 179 ft. Avg HR 138 bpm.

Niggles: None

Saturday

Resting HR 53. Sleep score 78. Body battery 90/7. Weight 175.9.

SCE Long Run

We did Rita's Loop then an out-n-back toward Haw Ridge. Lot's of friendlt faces showed up. Relative effort 40. 12.59 mi. Time 2:00:04. Avg Pace 9:32 /mi. Total Ascent 476 ft. Avg HR 139 bpm.

Niggles: At one point my right hip had a pain.

I went with John and Justin to Calhoun's for some lunch and adult beverages. The rest of the day was spent hanging out with Nash.

Sunday

Resting HR 54. Sleep score 76. Body battery 65/18. Weight 175.2.

Morning Yoga

Beer Ride

Printshop Baker Creek Brown > Yee-Haw Cerveza > Calhoiun's Mountain Light. Relative effort 10.

Niggles: None