Week 47 - 2023

Week of November 20

Thanksgiving Week

Relative effort: 187

Runs/mileage: 8/30.31 (1,336.94)

Rides/mileage: 0/0 (1,569.55)

X-training time: 0:00

Training time: 4:46

Resting HR: 52

Average weight: 172.7

Sleep score: 80

Stress level: 28

No x-training this week; I think this is a first. Race and holiday week, but no excuses.

Monday

Resting HR 50. Sleep score 87. Body battery 100/23. Weight 171.7.

I feel like I'm taking a cold. I don't feel bad, but I have some symptoms.

Lunch Run

Relative effort 12. 5.00 mi. Time 47:21. Avg Pace 9:28 /mi. Total Ascent 103 ft. Avg HR 135 bpm.

Niggles: None

6 x 100

Relative effort 2. 25.4, 22.3, 21.8, 21.3, 21.6, 21.7

Niggles: No niggles but some booty lock.

Tuesday

TP 54 60 -2. Resting HR 49. Sleep score 77. Body battery 90/32. Weight 171.6.

Nothing, I did nothing today.

Wednesday

TP 47 58 5. Resting HR 52. Sleep score 79. Body battery 100/35. Weight 172.3.

Chair Core x 1

Let's Call It a Shake Out

Relative effort 9. 3.42 mi with 5 x 100m strides. Time 32:29. Avg Pace 9:30 /mi. Total Ascent 103 ft. Avg HR 138 bpm.

Niggles: None

Thursday

TP 44 58 7. Resting HR 54. Sleep score 82. Body battery 75/11. Weight 172.6.

Regal Knoxville Turkey Trot

My 13^th consecutive and 3^rd fastest Turkey Trot. 22:13.08. Relative effort 30. Splits were 7:12.7, 7:12.4, 7:14.4, and finished with 5:17 pace.

Niggles: None

Friday

Resting HR 55. Sleep score 66. Body battery 54/21. Weight 173.0.

Pancake Run - The Long Run

Relative effort 19. 5.33 mi. Time 50:34. Avg Pace 9:29 /mi. Total Ascent 181 ft. Avg HR 142 bpm.

Niggles: None. I wasn't sure how this run would go, but it was better than I expected.

Saturday

Resting HR 50. Sleep score 86. Body battery 94/17. Weight 173.7.

Long Run Through Campus

Relative effort 93. 10.01 mi. Time 1:39:51. Avg Pace 9:59 /mi. Total Ascent 407 ft. Avg HR 150 bpm.

Niggles: None

Sunday

TP 53 59 -2. Resting HR 56. Sleep score 52. Body battery 79/20. Weight 174.0.

We had Justin's birthday party at Maple Hall. It started with the Vault and ended up at the Radius Rooftop Lounge. There was too much drinking and maybe not enough bowling. It was fun.

At 12:52 I had a HR spike of 95 bpm as a result of an anxiety attack. It lasted for about 10 minutes but I never really recovered and sleep was poor.

No alcohol

Week 46

Week of November 13

Relative effort: 129

Runs/mileage: 5/31.70 (1,306.62)

Rides/mileage: 1/19.62 (1,569.55)

X-training time: 2:28

Training time: 8:34

Resting HR: 51

Average weight: 173.1

Sleep score: 86

Stress level: 22

This week's goal is to go the gym 2 times this week.

Monday

TP 55 59 -3. Resting HR 51. Sleep score 85. Body battery 95/26. Weight 172.8.

Chair Core x 2

Lunch Run with Strides

Relative effort 21. 6.47 mi. Time 1:03:09. Avg Pace 9:46 /mi. Total Ascent 194 ft. Avg HR 139 bpm.

Niggles: My right SI was acting up a little bit.

Yoga Core

Do I need more protein? Recommended intake is somewhere between 1.2/kg and 2.0/kg. For me that would be 94 - 156 grams distributed throughout the day.

No alcohol

Tuesday

TP 56 60 -5. Resting HR 53. Sleep score 77. Body battery 90/31. Weight 172.5.

30-20-10

I read about this workout in a Runner's World article. "A just-published paper in the Journal of Applied Physiology outlines a new workout that could become as popular as Yasso 800s, because the “numbers” are just as simple. The new workout is called “30-20-10 training” (or 10-20-30). Veteran runners who followed the training for just 7 weeks improved their 5K times by four percent, dropping from 23:03 to 22:16." Relative effort 18. I think I got it the workout wrong.

Niggles: None

Yoga Core

No alcohol

Wednesday

TP 58 60 -6. Resting HR 51. Sleep score 91. Body battery 100/35. Weight 173.0.

Chair Core x 1

Gym Session - Leg Press 65 3/10. Leg Extension TKE 15 3/10 10 ct hold on last rep. Seated Leg Curl SL 30 3/10. Lateral raise 15 1/10 20 2/6. RDL dbell 15 1/10 20 2/8. Incline bench 95 3/7. Seated calf 45 3/8. Lat Pulldown 110 1/10 120 2/5.

We played Top Golf for a couple hours and I never won a game.

2 beers

Thursday

TP 51 59 0. Resting HR 53. Sleep score 80. Body battery 95/24. Weight 174.5.

Chair Core x 2

Zwift - Pacer Group Ride: Three Little Sisters in Watopia with Miguel

Relative effort 11. 19.62 mi. Time 1:00:16. Avg Speed 19.5 mph. Total Ascent 1,027 ft. Avg HR 118 bpm.

Niggles: None

TLR Track Workout

Relative effort 21. 1 x 1200 (5:28.8) 6 x 200 (47.0, 44.9, 47.0, 45.2, 44.7, 44.6)

Niggles: None, but my body wasn't ready for the 1200.

Friday

TP 52 59 0. Resting HR 48. Sleep score 86. Body battery 87/33. Weight 172.6.

Chair Core x 2

Morning Run

Relative effort 14. 5.03 mi. Time 47:11. Avg Pace 9:23 /mi. Total Ascent 113 ft. Avg HR 138 bpm.

Niggles: None, it was a good morning.

1 bourbon

Saturday

TP 51 59 0. Resting HR 51. Sleep score 93. Body battery 100/29. Weight 173.7.

Campus Cruise

This was a fun trip through the campus. We saw the band doing warmups, then ran over to Kim and Richard's tailgate. Relative effort 33. 10.20 mi. Time 1:37:09. Avg Pace 9:31 /mi. Total Ascent 424 ft. Avg HR 137 bpm.

Niggles: None, I stepped in a hole and turned my left ankle slightly.

2 cocktails from the Oak Room.

Sunday

TP 58 60 -6. Resting HR 50. Sleep score 89. Body battery 100/44. Weight 172.6.

Elst Yoga with Kaylan

Gym Session - Seated calf 45 3/8. Incline bench 95 1/8 105 1/5 115 1/5. Lateral raise 20 3/6. RDL dbell 20 3/8. Seated Leg Curl SL 30 1/10 35 2/5. Leg Press 100 1/10 110 1/8 120 1/8. SL Leg Press 65 1/10 70 2/8. Lat Pulldown 120 3/6.

1 tulip of seltzer from Elst.

Week 45

Week of November 6

Relative effort: 204

Runs/mileage: 5/32.15 (1,274.92)

Rides/mileage: 1/18.64 (1,549.94)

X-training time: 1:55

Training time: 8:15

Resting HR: 55

Average weight: 172.4

Sleep score: 79

Stress level: 30

Monday

TP 51 59 1. Resting HR 54. Sleep score 78. Body battery 92/18. Weight 172.9.

Morning Run

I had achy legs but this was a good run and my legs felt better after. Relative effort 14. 6.02 mi. Time 55:03. Avg Pace 9:09 /mi. Total Ascent 178 ft. Avg HR 135 bpm.

Niggles: None

Tuesday

TP 52 59 0. Resting HR 57. Sleep score 74. Body battery 73/13. Weight 174.4.

RW - The Best Core Stability Exercises for Runners - 2 circuits Hollow-Body Hold 30s. 3-Point Plank 10ct. Knee Tuck (modified) 10. Superman 5. Pallof Press 10. Farmer’s Carry (single arm) 20 steps.

I woke again with achy legs and I'm not sure why. I thought it was because I didn't eat enough yesterday but I guess not.

Morning Run

Relative effort 17. 6.01 mi. Time 57:50. Avg Pace 9:37 /mi. Total Ascent 213 ft. Avg HR 139 bpm. 5 x 100m hill repeats (28.8, 28.4, 27.8, 26.3, 26.1).

Niggles: None

Wednesday

TP 53 59 0. Resting HR 55. Sleep score 85. Body battery 78/22. Weight 171.7.

Goal: EAT REAL FOOD

Chair Core x 2

NTC Hip-Release Flow

I had a plan to go to the Wednesday Night run, but didn't go.

Thursday

TP 47 58 5. Resting HR 54. Sleep score 84. Body battery 100/25. Weight 171.8.

Chair Core x 2

TLR Track Thursday

Relative effort 25. 6 x 400m (1:41.2, 1:40.0, 1:39.6, 1:40.1, 1:39.6, 1:37.9). 1 minute recovery.

Niggles: My left hamstring was slow to warm up.

From the New York Road Runners "Congratulations! You’ve been accepted to the 2024 United Airlines NYC Half. Start celebrating today, and we’ll keep you posted on news and events leading up to race day."

Friday

TP 45 58 6. Resting HR 57. Sleep score 77. Body battery 66/27. Weight 171.8.

Pre-run drills - focused on force to the ground

Lunch Run (Rita's Loop)

Relative effort 17. 6.01 mi. Time 57:26. Avg Pace 9:34 /mi. Total Ascent 188 ft. Avg HR 138 bpm.

Niggles: I had some discomfort behind my left knee for about a quarter of a mile. No post-run pain.

I have slacked on my X-training time and no cycling. I need to do better next week.

Saturday

TP 48 58 5. Resting HR 52. Sleep score 70. Body battery 82/14. Weight 172.2.

Pre-Run Strength and Mobility

Long Run

An unofficial 9:00 pace group and a great time. Relative effort 106, but I forgot my HRM and the data might be faulty. 10.00 mi. Time 1:33:10. Avg Pace 9:19 /mi. Total Ascent 375 ft. Avg HR 154 bpm.

Niggles: None I can remember.

Sunday

TP 55 59 -3. Resting HR 55. Sleep score 84. Body battery 81/26. Weight 172.2.

Zwift - Group Ride: Tour of Watopia Ride 2023 | Stage 4 | Standard on Road to Ruins in Watopia

Relative effort 15. 18.64 mi. Time 1:14:24. Avg Speed 15.0 mph. Total Ascent 906 ft. Avg HR 121 bpm.

Niggles: None

Elst Yoga with Kaylan - I think these classes are exactly what I am needing.

I had a couple post-yoga beers and now I'm almost sick with a headache.

It sounds like the team is signing up for the Carmel marathon.

Week 44

Week of 44

Relative effort: 104

Runs/mileage: 3/19.3

Rides/mileage: 2/35.9

X-training time: 3:33

Training time: 8:52

Resting HR: 53

Average weight: 173.4

Sleep score: 77

Stress level: 29

I am trying to achieve a goal of daily strength and stretch sessions.

Monday

TP 55 60 -3. Resting HR 53. Sleep score 78. Body battery 88/30. Weight 172.0.

Lunch Weight Training

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

I had originally planned to do Stage 5 of the Tour of Watopia but felt that it might be a bit too much. Relative effort 11. 17.38 mi. Time 1:00:13. Avg Speed 17.3 mph. Total Ascent 535 ft. Avg HR 114 bpm.

Niggles: None

Post Ride Full Body Stretch and Roll

Tuesday

TP 51 59 2. Resting HR 51. Sleep score 81. Body battery 92/36. Weight 173.1.

Home Strength Session - Lateral/front raise. RDL. Step ups. Push ups. KB row. Swiss ball HS. Pilates crunch. Hanging knee lifts.

Afternoon Yoga

Wednesday

TP 46 58 6. Resting HR 53. Sleep score 81. Body battery 90/15. Weight 172.8.

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

Turnpike to Bear Creek Loop - Reversed

Testing out the cold gear, feels like 46. Relative effort 12. 18.56 mi. Time 1:08:41. Avg Speed 16.2 mph. Total Ascent 509 ft. Avg HR 116 bpm.

Niggles: None

NTC Wind-Down Yoga Flow

Thursday

TP 48 59 4. Resting HR 54. Sleep score 83. Body battery 69/20. Weight 173.2.

After lunch, I have been having an odd feeling like I might be getting sick. I hope it is not the flu.

Lower Back Exercises from Runner's World - 3 sets each of Plank 40s, Stability Ball Back Extension 10, Stability Ball Pike 5, Stability Ball Reverse Leg Raise 10, Glute Bridge 12, Locust Pose 5 x 5 ct hold.

TLR Track Workout

My first run since CrossKnox. Relative effort 21. 2 x 800m (3:29.8, 3:32.4). I had a very mild anxiety issue after the first 800 and a amx HR of 177. 3 x 400m (1:41.6, 1:42.2, 1:39.9).

Niggles: None

Friday

TP . Resting HR 55. Sleep score 63. Body battery 85/13. Weight 174.0.

Lunch Run

Another gorgeous day by the water. Relative effort 22. 5.49 mi. Time 50:24. Avg Pace 9:10 /mi. Total Ascent 243 ft. Avg HR 142 bpm.

Niggles: None

Quick Loosen Up with Nikki Hiltz

Saturday

TP 49 59 3. Resting HR 55. Sleep score 73. Body battery 60/9. Weight 174.5.

Long Run

Relative effort 23. 10.01 mi. Time 1:40:08. Avg Pace 10:00 /mi. Total Ascent 249 ft. Avg HR 130 bpm.

Niggles: None

We had a boy's post-run hang out at Woody's. It was a lot of fun and we decided to add the Oskar Blues 4 miler and Peachtree to the race list for 2024.

Unfortunately, the post-run alcohol hits hard and I felt crappy the rest of the day.

Sunday

TP 55 60 -3. Resting HR 53. Sleep score 79. Body battery 87/19. Weight 174.3.

Elst Yoga with Kaylan