Week 43

Week of October 23

Relative effort: 218

Runs/mileage: 4/24.78

Rides/mileage: 2/17.76

X-training time: 1:29

Training time: 7:10

Resting HR: 52

Average weight: 172.5

Sleep score: 81

Stress level: 26

Race Week

Monday

TP 60 61 -8. Resting HR 48. Sleep score 80. Body battery 100/30. Weight 172.3.

Pre-Run Strength

Lunch Run

It is officially race week and I guess I'm ready. I'm looking forward to the course changes. Relative effort 15. 5.01 mi. Time 46:08. Avg Pace 9:13 /mi. Total Ascent 86 ft. Avg HR 140 bpm.

Niggles: None

Night Yoga

Tuesday

TP 60 61 -7. Resting HR 55. Sleep score 80. Body battery 75/19. Weight 170.7. This is my lowest weigh-in since March. I was hungry all day yesterday and I thought I fueled enough.

4-Hundos

I'm up and out of the house by 6:00 a.m. Relative effort 17. 6 x 400m (1:47.5, 1:48.6, 1:44.6, 1:46.6, 1:49.0, 1:42.9)

Niggles: None

Gym Session - Seated Leg Curl SL 30 3/7. Hip Adductor 70 3/10. Leg Extension TKE 12.5 3/8 10 ct hold on last rep. Leg Press 60 3/10. Hip Abductor 65 3/8. Lateral raise 15 3/8. RDL dbell 15 3/8. Seated calf 25 3/8. Dumbbell incline 45 3/6. Dumbbell row 45 3/6.

Wednesday

TP 60 61 -8. Resting HR 51. Sleep score 91. Body battery 97/31. Weight 173.0.

NTC Restorative Yin

Dinner at Stefano's with Justin. I ate a whole pie with a couple of beers. The monsters were fed.

Thursday

TP 51 59 1. Resting HR 52. Sleep score 67. Body battery 99/37. Weight 175.5.

NTC Total-Body Pilates. This is a good routine, but I need to practice it a bit to get the most out of it.

I had thoughts of doing a trainer ride to warm up for the track but decided against it; I want to be as fresh as I can for CrossKnox.

Thursday Night at the Track

Relative effort 20. 6 x 300m (1:14.1, 1:14.2, 1:13.8, 1:13.3, 1:11.2, 1:15.0). These splits are not the greatest

Niggles: None

Friday

TP 51 59 1. Resting HR 52. Sleep score 81. Body battery 90/43. Weight 171.8.

Just rest, no shake out. I'm not sure the shake out run is necessary.

Saturday

TP 44 58 8. Resting HR 55. Sleep score 83. This sleep score was surely exaggerated, I was frequently awake. Body battery 83/7.

Pilot CrossKnox 15k

I take immense pride in this race, driven by my desire to avenge my prior loss at the Townsend race, a goal I wholeheartedly achieved. Prior to tackling the challenging hills, I adopted a strategy aimed at creating distance between me and my competitors. Though it yielded some success, Doug managed to catch and overtake me on the Tobler downhill. I responded with a surge following the descent, reclaiming the lead momentarily. About half a mile from the finish line, I attempted another surge, hoping to break free, but Doug proved resilient and passed me again.

With just a quarter mile remaining, it seemed I was destined for defeat, struggling to maintain my position. The race concluded with a final uphill stretch and a brief flat section leading to the finish. As Doug approached the summit of the hill and I had only just started my ascent, I noticed his pace slowing. This presented a golden opportunity for a final sprint, which allowed me to pass him and secure the Age Group victory. I must credit Doug and Karl for pushing me to improve, and now, my focus shifts to the upcoming challenges posed by Christopher and Brent.

Relative effort 142. First place AG. 1:13:46 a little over a 1 minute PR on a course that was similiar in elevation to Townsend.

Niggles: None during the race, but my left hip was sore after.

Post-race celebrations at Litton's for steak, the Oak Room for a Distinguished Gentleman, Brother Werewolf for the Headless Horseman, and the Sugar Queen Creamery for strawberry ice cream.

When I got home, I fell asleep immediately on the couch.

Sunday

TP 54 60 -2. Resting HR 51. Sleep score 86. Body battery 80/18. Weight 171.5.

2-Times Up the Little Hill

Relative effort 2. 2.71 mi. Time 15:28. Avg Speed 10.5 mph. Total Ascent 209 ft. Avg HR 106 bpm.

Niggles: None

Out-N-Back to Yee-Haw

A recovery ride; I guess. We were hoping for a corn dog from Daddy Dogs but they were not open. We had one beer and watched some football. Relative effort 12. 15.04 mi. Time 1:36:52. Avg Speed 9.3 mph. Total Ascent 552 ft. Avg HR 96 bpm.

Niggles: None

Week 42

Week of October 16

Relative effort: 149

Runs/mileage: 5/31.75 - 1,198.69

Rides/mileage: 4/49.98

X-training time: 1:07

Training time: 10:09

Resting HR: 54

Average weight: 173.0

Sleep score: 77

Stress level: 28

Monday

TP 57 59 -6. Resting HR 49. Sleep score 83. Body battery 100/32. Weight 173.4.

The Winter Loop

I wasn't very motivated to go, but I had a good time and a great run; lots of HILLS on The Winter Loop. Relative effort 39. 6.37 mi. Time 1:00:02. Avg Pace 9:25 /mi. Total Ascent 407 ft. Avg HR 146 bpm.

Niggles: None

NTC Wind-Down Yoga Flow

Tuesday

TP 57 59 -7. Resting HR 54. Sleep score 86. Body battery 87/28. Weight 173.1.

I'm up early for a morning run, I hope this goes well. Oatmeal and coffee.

Morning Run

I had to wear my headlamp. Justin was back for his first post-marathon run. Relative effort 11. 4.22 mi. Time 40:05. Avg Pace 9:30 /mi. Total Ascent 65 ft. Avg HR 139 bpm.

Niggles: None, but I did have a bad batch where my blood sugar seemed to have dropped.

Lunch Lift - Leg Press 60 3/8. Leg Extension TKE 3/10. Hip Abductor 60 3/10. Seated Leg Curl SL 30 3/6. Hip Adductor 70 3/8. Lateral raise 15 3/8. RDL dumbbell 15 3/8. Seated calf 20 3/8. Dumbbell incline 40 3/8. Dumbbell row 40 3/8.

I have been hungry all day. Pre-run oatmeal, post-run egg sandwich, snacked on almonds, and had lunch at 11:00. At 2:00 I was ready for dinner but opted for a protein bar.

Wednesday

TP 57 59 -6. Resting HR 57. Sleep score 79. Body battery 72/10. Weight 171.9.

Nike Training Club: 20-Min Yoga: Core Strength

Lunch Run

It is a good day for a good day. Relative effort 19. 5 x 100m hill strides. 5.56 mi. Time 1:02:44. Avg Pace 11:17 /mi. Total Ascent 194 ft. Avg HR 135 bpm.

Niggles: None

Turnpike to Bear Creek Loop

The great day continued. Relative effort 15. 19.18 mi. Time 1:09:55. Avg Speed 16.5 mph. Total Ascent 492 ft. Avg HR 125 bpm.

Niggles: None

Thursday

TP 63 60 -12. Resting HR 48. Sleep score 58. Body battery 51/18. Weight 173.7.

Morning Run

Another early morning run, I left the house at 6:00 a.m. Relative effort 11. 5.01 mi. Time 47:58. Avg Pace 9:35 /mi. Total Ascent 83 ft. Avg HR 133 bpm.

Niggles: None

We had dinner at Calhoun's, I had steak and a potato.

Friday

TP 66 61 -9. Resting HR 52. Sleep score 87. Body battery 10/. Weight 173.1.

Zwift - Group Ride: Tour of Watopia Ride 2023 | Stage 3 | Standard on Climber's Gambit in Watopia

PR on Epic KOM Reverse (32:18). PR on Climber's Gambit (1:19:50). Relative effort 17. 18.08 mi. Time 1:21:41. Avg Speed 13.3 mph. Total Ascent 2,224 ft. Avg HR 121 bpm.

Niggles: None, but my left foot has a sore spot that popped up one day this week.

Saturday

TP 57 60 -5. Resting HR 56. Sleep score 78. Body battery 70/21. Weight 173.7.

SAY NO TO THE MONSTERS

Long Run

This was a decent run, the weather was great. It was a good day to have a good day. Relative effort 24. 10.59 mi. Time 1:41:56. Avg Pace 9:37 /mi. Total Ascent 314 ft. Avg HR 131 bpm.

Niggles: None, my foot did really good.

I wanted to go to the Oak Room but I put off going so long that I finally backed out. I got very frustrated with myself because I do this too often. Then, my laptop feel off the ottoman and broke the charger. I lost it for a bit.

Sunday

TP 63 61 -11. Resting HR 53. Sleep score 80. Body battery 90/34. Weight 171.9.

3 Times Up the Hill

I spent some time adjusting the Cinelli and shifting was excellent.

Relative effort 2. 2.52 mi. Time 13:31. Avg Speed 11.2 mph. Total Ascent 232 ft. Avg HR 104 bpm.

Niggles: None

Brews Cruise

Sutree Landing through Island Home > Elst > Yee Haw > Southside Garage/South Coast. Relative effort 8. 10.20 mi. Time 1:04:29. Avg Speed 9.5 mph. Total Ascent 542 ft. Avg HR 99 bpm.

Niggles: None

Week 41

Week of October 9

Relative effort: 153

Runs/mileage: 3/20.1

Rides/mileage: 2/41.75

X-training time: 22:00

Training time: 8:05

Resting HR: 53

Average weight: 171.9

Sleep score: 76

Stress level: 26

Monday 9

Resting HR 54. Sleep score 81. Body battery 95/38.

TP 37 58 16

We played tourists today, taking the train to Wrigley Field and then to Nookie's for a delicious breakfast with excellent gluten-free pancakes. We strolled down the Magnificent Mile, headed out to the pier, and attempted to grab a bar seat at Harry Carey's, but it was too crowded, likely due to the marathoners seeking post-race recovery. On our way back to our room, we stopped at the hotel bar for a Manhattan and had dinner at Pippin's, which was good, though not outstanding."

Steps - 18,886

Tuesday 10

Resting HR 53. Sleep score 83. Body battery 97/41.

TP 32 57 21

Travel home from Chicago. I'm glad to be home.

Steps - 6,338

Wednesday 11

Resting HR 50. Sleep score 95. Body battery 100/29. Weight 172.6.

TP 27 55 25

Zwift - Group Ride: Tour of Watopia Ride 2023 | Stage 2 | Standard on Triple Flat Loops in Watopia

Relative effort 18. 22.85 mi. Time 1:14:29. Avg Speed 18.4 mph. Total Ascent 535 ft. Avg HR 122 bpm.

Niggles: None, the Chamois Butt'r helped my butt. I have been dealing with an upper trap neck strain all day.

Thursday 12

Resting HR 53. Sleep score 78. Body battery 96/22. Weight 171.4.

TP 27 55 25

TLR Track Thursday

Relative effort 28. I have been half-assin my strides for years. 10 x 100m strides (0:24.5, 0:22.2, 0:22.1, 0:21.7, 0:21.7, 0:21.3, 0:20.5, 0:21.1, 0:20.7, 0:21.3).

Niggles: None, I felt strong and fast.

Friday 13

Resting HR 56. Sleep score 43. Body battery 55/9. Weight 171.2.

TP 28 54 23

NTC Total-Body Pilates

Lunch Run

Out-n-back to the Life Development Center. It was warmer than I expected. Relative effort 40. 6.24 mi. Time 1:00:02. Avg Pace 9:38 /mi. Total Ascent 281 ft. Avg HR 147 bpm.

Niggles: None

Saturday 14

Resting HR 53. Sleep score 84. Body battery 86/16. Weight 172.6.

NTC Total-Body Pilates

Long Run

A little pick up on mile 10, 8:36 pace. Relative effort 40. 10.00 mi. Time 1:37:56. Avg Pace 9:47 /mi. Total Ascent 275 ft. Avg HR 140 bpm.

Niggles: None

Sunday 15

Resting HR 55. Sleep score 71. Body battery 82/22. Weight 171.8.

TP 42 56 8

Zwift - Pacer Group Ride: Watopia's Waistband in Watopia with Bernie

Relative effort 11. 18.90 mi. Time 1:00:43. Avg Speed 18.7 mph. Total Ascent 335 ft. Avg HR 116 bpm.

Niggles: My right knee felt a little uncomfortable. I need to check the seat height.

We played golf at Dead Horse and I didn't play particularly well. David and I lost to Justin and Shannon 7 - 4. I gave in to the monsters, too much alcohol.

Week 40

Week of October 2

Relative effort: 105

Runs/mileage: 4/20.1

Rides/mileage: 1/20.0

X-training time: 0:50

Training time: 6:53

Resting HR: 53

Average weight: 174.36

Sleep score: 80

Stress level: 24

Monday 2

Resting HR 52. Sleep score 80. Body battery 100/35. Weight 175.4.

TP 52 63 4

Easy Run

Super easy. Relative effort 6. 3.13 mi. Time 30:03. Avg Pace 9:36 /mi. Total Ascent 70 ft. Avg HR 127 bpm.

Niggles: None

Gym Session - Leg Extension TKE 3/8. SL Leg Press 60 3/8. Incl dumbbell 40 3/8. Hip Abductor 80 3/8. Hip Adductor 80 1/8 2/6. Dumbbell lateral 15 3/8. Dumbbell row 45 3/5. Hanging knee lift 3/7. RDL 20 3/7. Ab Crunch 70-80 3/10.

Tuesday 3

Resting HR 55. Sleep score 84. Body battery 87/20. Weight 174.0.

TP 51 62 5

Up the Hill x 2

Yoga Core

Repeats

Lunch run, was hot and uncomfortable but the work got done. It seems I don't have many days where my legs have any bounce and there are times I think my lungs are damaged. Relative effort 28. 4 x 20s (6:17 - 6:47 pace). 4 x 400m (1:42.0, 1:43.7, 1:43.5, 1:43.5 - nailing the paces).

Niggles: None

Wednesday 4

Resting HR 55. Sleep score 83. Body battery 84/29. Weight 174.1.

TP 50 62 5

Zwift - Group Ride: Tour of Watopia Ride 2023 | Stage 1 | Standard on Figure 8 in Watopia

It has been a while since I did a Stage ride. It was fun to go a little harder than Rides with Bernie. I was 16 seconds behind Justin and had to work a little to catch up. Relative effort 13. 18.69 mi. Time 1:02:13. Avg Speed 18.0 mph. Total Ascent 830 ft. Avg HR 122 bpm.

Niggles: I have a sore butt.

Thursday 5

Resting HR 55. Sleep score 84. Body battery 92/47. Weight 173.3.

TP 46 61 9

Hip Strength - internal and external rotation

Friday 6

Resting HR 53. Sleep score 70. Body battery 88/21. Weight 175.0.

Travel to Chicago. We were up at 3:30 for our 6:15 flight.

The first thing we did was go to the hotel to drop off our bags then we went to the Expo. This was the biggest Expo I've seen. CHAOS!

Steps - 16,488

Dinner at Malnati's. The pizza filling was delicious but the GF crust was tough as old boots.

Saturday 7

Resting HR 52. Sleep score 83. I slept very good considering I was out of town and pre-race. Body battery 96/25.

Up at 5:30 and left the hotel around 6:20. I ran down Michigan feeling a lot of stoke.

Abbott Chicago 5k

I raced with Olympians Keira D'Amato and Kara Goucher. Relative effort 35. 22:35. 7th place AG. Splits were off due to GPS issues around the skyscrapers. This was my fastest 5k since April of 2021.

Niggles: None

We had post-race breakfast at Wildberry. They have the best GF Belgium waffle. Dinner was at Pasta Palazzo. I had seafood risotto. Very good!

Steps - 20,434

Sunday 8

Resting HR 50. Sleep score 80. Body battery 88/26.

I got up at 5:00 and ran over to Justin's hotel and went with them to the start. I ran back to my hotel to meet up with Pat. We watched on Grant, LaSalle, and Wells. Saw the pros 3 times and Justin and Lindsey twice. It was an exhausting day but both got PRs. WORTH IT!

I had a hot dog at the marathon (mistake 1), a beef patty from Billy Goat Tavern (mistake 2), and dinner at Su Casa (not greaet but it was the best meal day).

Week 39

Week of September 25

Relative effort: 100

Runs/mileage: 4/27.2

Rides/mileage: 1/9.2

X-training time: 1:11

Training time: 6:30

Resting HR: 52

Average weight: 176.7

Sleep score: 83

Stress level: 25

Monday

Resting HR 51. Sleep score 85. Body battery 96/16.

TP 59 64 -3

LQ Bands and Core

ToG Extended

I added a bit to the original ToG and it worked out to be almost 50 minutes. It was a good day. Relative effort 16. 5.30 mi. Time 50:02. Avg Pace 9:26 /mi. Total Ascent 35 ft. Avg HR 139 bpm.

Niggles: None

I had a couple incidents of left calf pain walking to and from the beach. What's up?

We had dinner at Crab Catcher's.

Tuesday

Resting HR 56. Sleep score 79. Body battery 71/26.

TP 59 64 -2

Pre-Run Stretch and Mobility

ToG Extended Workout

I wasn't feeling it, but it got done. KEEP SHOVELING SHIT! Relative effort 31. 3 x 1k (4:31.5, 4:32.4, 4:23.8) These need to be consistently in the low 4:20's. 3 minute IR. 5 x 200m (50.0, 50.1, 49.3, 49.8, 52.0)

Niggles: Right hamstring-where are these niggles coming from?

We had dinner at Crab Catcher's but only after checking out Sea Brisa and Hurricane Juel's.

Wednesday

Resting HR 56. Sleep score 77. Body battery 92/38.

TP 58 64 -2

My left glute is sore from something.

Gym Session - Incline dumbbell, row, shoulder lateral (4-5 sets). SL-RDL SL-Squats (3-4 sets). I may have noticed before that my left VMO was dimished, but I definitly see the difference with these exercises today. I need to add SLR and TKE to the weekly regime.

It was windy and cool, so not a good beach day. We had dinner at The Hangout; it was ok.

Thursday

Resting HR 52. Sleep score 89. Body battery 100/33.

Travel home from Myrtle Beach.

Friday

Resting HR 55. Sleep score 80. Body battery 76/26. Weight 178.1.

Morning Run

We did the flats. Relative effort 11. 4.38 mi. Time 40:03. Avg Pace 9:09 /mi. Total Ascent 39 ft. Avg HR 138 bpm.

Niggles: I'm feeling pretty good.

Home Strength Session - Dumbbell chest, lateral raise, KB row, SL step/squat, TKE, SLR, and physio ball hamstring.

Saturday

Resting HR 52. Sleep score 82. Body battery 87/22. Weight 176.7.

TP 45 62 11

Yoga and Core

Long Run

Out-n-back past Calhoun's and hundreds of tailgaters. It was a good day, but my legs were tired. Relative effort 31. 12.00 mi. Time 1:54:45. Avg Pace 9:34 /mi. Total Ascent 287 ft. Avg HR 135 bpm.

Niggles: None

After getting home I got a migraine and felt crappy the rest of the day.

Sunday

Resting HR 50. Sleep score 86. Body battery 90/25. Weight 175.2.

TP 55 63 0

Brew Cruise

Schulz > Alliance > South Coast (food) > Southside Garage. Relative effort 7.

Niggles: I am still feeling some migraine residuals.

I ate an entire pizza - bad decision. I only had one and a half beers - good decision.