Weekly Recap 52 - December 23, 2024

Another BIG ONE! I did 5 run for 45.85 miles, 2 hours (33.44 mi) of Zwift, and 2 gym sessions.

Monday, December 23

Recovery numbers:

• HRV: 49
• Resting HR: 54
• Sleep score: 75
• Training readiness: 58
• Body battery: 95

Core and Mobility (10 minutes):

• Dead hang 3/20s
• Bridge 3/15
• Farmer's carry 60 3/30s
• Resting squat 3/30s
• Thread the needle 3/5

Afternoon Run from the Long Run

Warm up - nothing today

Performance condition 0. Relative effort 20. 8.01 mi. Time 1:13:20. Avg Pace 9:10 /mi. Total Ascent 174 ft. Avg HR 136 bpm. It's always fun to have a run that's switches things up a bit.

Warm down - quad, hamstrings, calf, & hips

NTC Wind-Down Yoga Flow (16 minutes)

Tuesday, December 24

Recovery numbers:

• HRV: 47
• Resting HR: 54
• Sleep score: 80
• Training readiness: 58
• Body battery: 84

Core and Mobility (5 minutes)

1 round each of Dead hang 20s, Bridge 15, Farmer's carry 60 30s, Resting squat 30s (this was harder today than yesterday), Thread the needle 5.

Morning Workout

Warm up - leg swings, ankle mobility, calf raise, split squat, lateral lunge, lateral / monster walk, hops, & A-skips

Performance condition +3. Relative effort . 10 x 400m (Avg Pace 7:19). I may be having a right foot niggle.

Warm down - quad, hamstrings, calf, & hips

Top Golf for lunch is always fun and I was hitting bombs.

Wednesday, December 25 Merry Christmas

Recovery numbers:

• HRV: 53
• Resting HR: 53
• Sleep score: 84
• Training readiness: 67
• Body battery: 84

I was up at 3 or 4 a.m. and had to fight off an anxiety attack. This was a weird one because I woke up from dreaming about Michael Landon. We were walking and talking about how he was younger than me, and for some crazy reason I called him Joe.

It was great having Justin and Kristen spend the night and being together on Christmas morning. We are blessed.

Even though it was an awesome day I felt a little off, most likely from the anxiety issue.

Thursday, December 26

Recovery numbers:

• HRV: 49
• Resting HR: 54
• Sleep score: 80
• Training readiness: 76
• Body battery: 84

Morning Run

Warm up - leg swings, ankle mobility, calf raise, split squat, lateral / monster walk, hops, & A-skips

Performance condition -1. Relative effort 18. 8.00 mi. Time 1:16:00. Avg Pace 9:30 /mi. Total Ascent 279 ft. I'm still having some right foot issues. It is not painful but I feel it.

Warm down - quad, hamstrings, calf, & hips

Foot rehab - ball roll

Friday, December 27

Recovery numbers:

• HRV: 43
• Resting HR: 55
• Sleep score: 66
• Training readiness: 60
• Body battery: 46

Morning Run

Warm up - leg swings, ankle mobility, calf raise, split squat, lateral / monster walk, hops, & A-skips

Performance condition +1. Relative effort 17. 7.14 mi. Time 1:05:06. Avg Pace 9:07 /mi. Total Ascent 213 ft. Avg HR 135 bpm. I didn't have any right foot issues, but I did have a muscle issue around my right scapula.

Warm down - quad, hamstrings, & calf

Gym session (35 minutes):

• ARC Trainer 5 minutes
• Hammer Ab Crunch 30 2/10 (hurts my upper back)
• Life Fitness knee ups 4/10
• Kettlebell clean > curl > press > tricep extension 30 3/6
• Kettlebell DL 70 4/4
• Sled push and pulls 45 2 lengths (push was a little hard with the weight and I felt it in my right knee)
• Seated calf 40 4/10
• Hammer Hamstring Curl 25 4/4 (right hamstring)
• Cybex Row 145 4/4

Red light therapy (7 minutes)

Hydro massage (10 minutes)

Mobility for My Upper Back (5 minutes)

Night stretch (10 minutes)

Pat tested positive for COVID and goes to the clinic tomorrow.

Saturday, December 28

Recovery numbers:

• HRV: 40
• Resting HR: 57
• Sleep score: 65
• Training readiness: 54
• Body battery: 51

I really think Garmin's recovery data is shite.

Morning Long Run / Workout

Warm up - jog, leg swings, ankle mobility, calf raise, split squat, lateral / monster walk, hops, & A-skips

Performance Condition +3. Relative effort 88. 4 x 2 miles (16:33.7, 16:33.2, 16:29.1, 16:10.4).

Warm down - hang out at Calhoun's with Danny and John

NTC Wind-Down Yoga (16 minutes)

Sunday, December 29

Recovery numbers:

• HRV: 43
• Resting HR: 58
• Sleep score: 73
• Training readiness: 11
• Body battery: 58

NTC Runner's Restorative Sequence (16 minutes)

Movement, first thing in the morning is still challenging. I need more hip and spine mobility.

I took a Covid test and my results are negative.

Gym session (40 minutes)

• ARC Trainer 5 minutes
• Hammer Ab Crunch 30 4/10
• Life Fitness knee ups 4/10
• Barbell press 65 1/6 85 2/4 90 1/4
• Calf Extension SL 40 4/8
• Cybex Back Extension 70 1/8 90 3/8
• Cybex Leg Extension 30 4/10 10ct hold on last rep
• Life Fitness Row 42.5 1/5 50 1/5 57.5 2/4
• Life Fitness 15 1/8 25 1/10 30 1/10 35 1/6

Red light therapy (7 minutes)

Hydro massage (10 minutes)

NIght stretch (10 minutes)

Weekly Recap 51 - December 16, 2024

Last week was a down week, kind of a bummer/shit week. I did have 4 runs for 34.86 miles and 3 gym sessions, but I missed Monday's run, had a migraine on Wednesday and missed a ride, I had GI issues Friday that left me feeling weak for Saturday's run, and on Sunday I binged Before with Billy Crystal. Only 2 more weeks remaining in 2024.

Monday, December 16

Recovery numbers:

• HRV: 46
• Resting HR: 54
• Sleep score: 79
• Training readiness: 72
• Body battery: 78

Pre-run (6 minutes)

Core and mobility

Morning Run

Warm up - leg swings, ankle mobility, calf raise, split squat, lateral lunge, lateral / monster walk, hops, & A-skips.

Performance condition +3. Relative effort 16. 6.50 mi. Time 1:00:02. Avg Pace 9:14 /mi. Total Ascent 164 ft. Avg HR 137 bpm.

Warm down - leg swings & ankle mobility

I got another migraine but this one wasn't as bad as last week's. I did take a couple of Tylenol.

Night stretch (8 minutes)

Tuesday, December 17

Recovery numbers:

• HRV: 42
• Resting HR: 57
• Sleep score: 58
• Training readiness: 51
• Body battery: 55

Morning Workout

Warm up - jog, leg swings, ankle mobility, calf raise, split squat, lateral lunge, & lateral / monster walk.

Performance condition +1. Relative effort 60. 2 x 3 miles (Time 24:34.9 Pace 8:12 /mi. Avg HR 151. Time 24:23.3 Pace 8:08 /mi Avg HR 155). I am very pleased with this effort.

Warm down - leg swings, forward fold, calf & quad stretch.

Wednesday, December 18

Recovery numbers:

• HRV: 48
• Resting HR: 54
• Sleep score: 86
• Training readiness: 45
• Body battery: 83

If you buy into the Garmin recovery algorithm, I had a good recovery day, even with a couple of drinks last night.

Zwift - Beach Island Loop in Watopia

Relative effort 10. 16.77 mi. Time 1:00:12. Avg Speed 16.7 mph. Total Ascent 361 ft. Avg Power 115 W. Avg HR 111 bpm.

Thursday, December 19

Recovery numbers:

• HRV: 41
• Resting HR: 58
• Sleep score: 82
• Training readiness: 71
• Body battery: 71

I slept in Fits and Starts last night.

Pre-run (8 minutes)

Core and calf extension

Morning Run

Warm up - jog, leg swings, ankle mobility, Bulgarian squats, lateral lunge, & lateral / monster walks

Performance condition +3. Relative effort 22. 7.15 mi. Time 1:07:42. Avg Pace 9:28 /mi. Total Ascent 351 ft. Avg HR 137 bpm. I saw a beaver and 3 deer. One of the deer was a beautiful buck. I love these runs.

Warm down - leg swings, ankle mobility, calf stretch, forward fold, & quad stretch.

Gym session (32 minutes):

• ARC Trainer 5 minutes
• Hammer Ab Crunch 30 4/10
• Life Fitness knee ups 4/10
• Life Fitness Back Extension 85 4/10
• Cybex Row 110 1/8 150 3/4
• Cybex Chest Press 110 4/4
• Cybex Lateral Raise 35 4/8
• Life Fitness Seated Leg Press 100 4/10

Roadkill Christmas Run

This was a fun outing and an easy run. The gathering after was fun until I got called a cheat and my morality was questioned. I don't understand some people.

Friday, December 20

Recovery numbers:

• HRV: 37
• Resting HR: 59
• Sleep score: 65
• Training readiness: ??
• Body battery: 48

Afternoon Run

Warm up - jog, leg swings, ankle mobility, calf raise, split squat, & lateral / monster walk.

Performance condition +5. Relative effort 10. 4.87 mi. Time 45:02. Avg Pace 9:15 /mi. Total Ascent 125 ft. Avg HR 131 bpm.

Warm down - nothing today. My left calf niggled when I got home. No issues otherwise.

Saturday, December 21

Recovery numbers:

• HRV: 40
• Resting HR: 57
• Sleep score: 82
• Training readiness: 67
• Body battery: 68

Mobility (4 minutes)

Long Run

Warm up - jog, leg swings, ankle mobility, calf raise, lateral lunge, lateral / monster walk, lateral skip, hops, & A-skips.

Performance condition +3. Relative effort 50. 15.01 mi. Time 2:21:52. Avg Pace 9:27 /mi. Total Ascent 446 ft. It was a good day.

Warm down - I went to Calhoun's with John for a drink and a sausage and cheese plate.

NTC Wind-Down Yoga Flow (16 minutes)

Sunday, December 22

Recovery numbers:

• HRV: 42
• Resting HR: 59
• Sleep score: 74
• Training readiness: 31
• Body battery: 60

Gym session (34 minutes)

• ARC Trainer 5 minutes
• Hammer Ab Crunch 30 4/10
• Life Fitness knee ups 4/10
• Hammer Ground-based Jammer 60 1/4
• Step ups 4/4
• DL min ROM 135 1/4 95 3/4
• Barbell press 85 4/4
• Sled push and pulls 2 lengths

Hydro massage (10 minutes)

Zwift - Pacer Group Ride: The 6 Train in New York with Bernie

Relative effort 11. 16.67 mi. Time 1:00:27. Avg Speed 16.5 mph. Total Ascent 961 ft. Avg Power 116 W. Avg HR 114.

Weekly Recap 50 - December 9, 2024

Another big week, 42.47 miles on 5 runs with back-to-back 10 milers. I did 2 hours of Zwift (2 endurance workouts) and 3 gym sessions. I had my lowest recorded weight in the past 4 week.

Monday, December 9

Recovery numbers:

• HRV: 36
• Resting HR: 58
• Sleep score: 74
• Training readiness: 68
• Body battery: 47

Tina at the Tennessee Theater was wonderful but it kept me out too late. I woke up feeling rough and decided today needed to be a rest day.

Tuesday, December 10

Recovery numbers:

• HRV: 51
• Resting HR: 55
• Sleep score: 67
• Training readiness: 66
• Body battery: 80

Pre-run (7 minutes)

Band exercises - ankle eversion, clams, & bridge, Ab set, Tippy birds, Calf raise

Morning Workout

Warm up - jog, leg swings, ankle mobility, calf raise, split squat, hops, & A-skips.

Relative effort 50. 5 x 1 mile intervals (7:51.5, 7:50.3, 7:45.5, 7:47.7, 7:42.0. Not too bad).

Warm down - leg swings and lateral lunges

Gym session (32 minutes):

• ARC Trainer 5 minutes
• Kettlebell clean > curl > press > tricep extension 30 3/6
• Leg Extension TKE 25 4/8
• Pulldown 130 1/4 115 3/4
• Seated Leg Curl 25 2/8 30 2/8
• Chest Press 90 4/4 (this was hard)
• Calf Extension 100 3/10 SL 40 1/8
• Life Fitness Shoulder Press 40 1/6 45 3/6

Wednesday, December 11

Recovery numbers:

• HRV: 43
• Resting HR: 57
• Sleep score: 75
• Training readiness: 47 (as of 2:45 P.M.)
• Body battery: 60

I got an awful migraine this afternoon that shut me down for the entire evening. It started with the visual aura and then I was dizzy the rest of the day.

Thursday, December 12

Recovery numbers:

• HRV: 47
• Resting HR: 55
• Sleep score: 81
• Training readiness: 77
• Body battery: 82

Pre-run (3 minutes) mobility training

90-90, Cossack, Cat-cow, Kneeling lunge and shift, Down dog, Tabletop T-spine twist, Crab position quads and shoulders, Shoulder up and overs.

Morning Run

Warm up - jog, leg swings, ankle mobility, calf raise, split squat, banded lateral and monster walk, hops, & A-skips.

Performance condition -3. Relative effort 15. 6.31 mi. Time 1:00:03. Avg Pace 9:31 /mi. Total Ascent 164 ft. Avg HR 136 bpm. No warm down today.

Friday, December 13

Recovery numbers:

• HRV: 39
• Resting HR: 59
• Sleep score: 66
• Training readiness: 62
• Body battery: 49

Sometimes I think you can't do anything when training outside of the work and recovery from the work. Everything else is detrimental.

Morning Run

Warm up: jog, leg swings, split squat, banded lateral and monster walk, hops, & A-skips.

Performance condition +3. Relative effort 15. 6.54 mi. Time 1:00:03. Avg Pace 9:11 /mi. Total Ascent 177 ft. Avg HR 134 bpm. Warm down: leg swings, calf extension, lateral lunge, and banded lateral and monster walk.

Gym session (33 minutes):

• ARC Trainer 5 minutes
• Calf stretch
• Kettlebell clean > curl > press > tricep extension 30 3/6
• Barbell press 85 4/4
• Hammer Ground-based Jammer 50 3/4 60 1/4
• Seated calf 50 4/8
• Hammer Linear Hack Squat 90 2/7 (left knee issue on the 3rd set)
• Hammer Iso-lateral Row 90 4/4

After the gym I had some GI distress that left me feeling a little weak.

Saturday, December 14

Recovery numbers:

• HRV: 43
• Resting HR: 54
• Sleep score: 80
• Training readiness: 69
• Body battery: 70

Morning Long Run Workout

Warm up - jog, leg swings, split squat, lateral lunge, banded lateral and monster walk, hops, & A-skips.

Performance condition 0. Relative effort 57. 13.00 mi. Set 1 - 4 mi Avg Pace 8:34. Set 2 - 3 mi Avg Pace 8:31. Time 1:58:28. Total Ascent 400 ft. I didn't have it today and decided to walk away before anything bad happened.

No warm down.

Sunday, December 15

Recovery numbers:

• HRV: 45
• Resting HR: 52
• Sleep score: 80
• Training readiness: 54
• Body battery: 78

Gym session (39 minutes):

• ARC Trainer 5 minutes
• Kettlebell clean > curl > press > tricep extension 30 3/6
• Sled push 2 lengths
• Kettlebell DL 70 4/4
• Bench 115 1/4 135 2/4 145 1/4
• Hammer Hamstring Curl 25 4/5
• Hammer Iso-lateral shoulder press 45 4/4
• Dual Pulley Pulldown 70 1/3 60

Something I did today made my neck/upper back issue return. I think it might have been the bench press.

Weekly Recap 49 - December 2, 2024

Last week was the first holiday week of the season. I had 35.94 miles on 4 days of running and 28.72 miles of cycling with 2 rides. I raced KTC's Regal Turkey Trot and had a great 16-mile long run. I did 57 minutes of ancillary activities, but no gym sessions. I managed my left niggle but started having some right knee pain.

Monday, December 2

Recovery Numbers

• HRV: 41
• Resting HR: 57
• Sleep score: 77
• Training readiness: 54
• Body battery: 67

Pre-run (5 minutes)

Core and calf

Morning Run

Relative effort: 16. 6.54 mi. Time: 1:00:13. Avg Pace: 9:12 /mi. Total Ascent: 157 ft. Avg HR: 138 bpm. The cold wasn’t as bad as Saturday and overall I felt good. No niggles.

Night Stretch (8 minutes)

Tuesday, December 3

Recovery Numbers

• HRV: 49
• Resting HR: 55
• Sleep score: 78
• Training readiness: 65
• Body battery: 70

Pre-run (5 minutes)

Core and calf

Morning Workout

It felt quite a bit colder this morning. My pre-run consisted of: leg swings, split squats, calf, hops, and A-skips. Relative effort: 27. 3 x 2 miles (16:49, 16:47, 16:36). Avg Pace: 8:22 /mi. Avg HR: 143 bpm. Max HR: 153 bpm. I really enjoy these long repeats. Post-run: leg swings, calf, and split squats. My left foot slipped off the bench, and I whacked my shin. That was fun!

Gym Session (30 minutes)

• Kettlebell clean > curl > press > tricep extension 20 1/8, 25 1/6, 30 1/4
• Barbell press 65 1/5, 75 1/5, 85 2/4
• Leg Extension TKE 25 4/6-8
• Seated Leg Curl 25 4/6
• Pulldown 100 4/4
• Bench 115 1/4, 135 3/4

Night Stretch (10 minutes)

Wednesday, December 4

Recovery Numbers

• HRV: 41
• Resting HR: 58
• Sleep score: 75
• Training readiness: 57
• Body battery: 62

Movement Break (10 minutes)

Spine and hip stretch and mobility

Zwift - Introductory Intervals in Richmond

Relative effort: 10. 13.52 mi. Time: 1:00:21. Avg Speed: 13.4 mph. Total Ascent: 932 ft. Avg Power: 117 W. Avg HR: 113 bpm.

Night Stretch (10 minutes)

Thursday, December 5

Recovery Numbers

• HRV: 43
• Resting HR: 58
• Sleep score: 76
• Training readiness: 68
• Body battery: 70

Pre-run (5 minutes)

Calf, Ab set, Reverse lunge, Spine and hip mobility

Morning Run

Parking lot pre-run consisted of leg swings, split squats, calf, banded lateral and monster walk, hops, and A-skips. Performance condition: 0. Relative effort: 16. 6.41 mi. Time: 1:00:05. Avg Pace: 9:22 /mi. Total Ascent: 174 ft. Avg HR: 135 bpm. I was having a bit of leg fatigue out there today.

Gym Session (35 minutes)

• Kettlebell clean > curl > press > tricep extension 20 1/8, 25 1/6, 30 1/4
• Hammer Decline 90 1/8, 140 3/4
• Seated calf 50 4/7
• Hammer SL Curl 20 2/7, 2/4
• Hammer Iso-lateral Low Row 90 1/7, 140 3/4
• Hammer GB Squat 180 4/4
• Hammer GB Shrugs 180 2/4
• Cybex Overhead Press 50 2/4, 60 2/4
• ARC Trainer 5 minutes

Friday, December 6

Recovery Numbers

• HRV: 44
• Resting HR: 55
• Sleep score: 85
• Training readiness: 80
• Body battery: 70

Pre-run (8 minutes)

Recover Quick Loosen Up, Spine mobility, Crunches

Back to Back 10ers Run 1

Performance condition: +3. Relative effort: 24. 10.09 mi. Time: 1:30:36. Avg Pace: 8:59 /mi. Total Ascent: 315 ft. Avg HR: 136 bpm. I almost hate to put this out into the world, but this was another great run. That is 2 great long runs in less than a week.

Saturday, December 7

Recovery Numbers

• HRV: 42
• Resting HR: 55
• Sleep score: 84
• Training readiness: 69
• Body battery: 68

Recover Warm Up with Meb (7 minutes)

Back to Back 10ers Run 2

Performance condition: +4. Relative effort: 24. 10.01 mi. Time: 1:32:24. Avg Pace: 9:14 /mi. Total Ascent: 387 ft. Avg HR: 134 bpm. Another really good long run.

Sunday, December 8

Recovery Numbers

• HRV: 41
• Resting HR: 57
• Sleep score: 80
• Training readiness: 67
• Body battery: 68

Gym Session (32 minutes)

• Kettlebell clean > curl > press > tricep extension 25 1/8, 30 2/6
• Barbell press 75 2/4, 85 2/4
• Seated calf 50 4/7
• Hammer V-squat 90 2/7
• Hammer Linear Hack Squat 90 2/7
• Incline bench 115 4/4
• Hammer Iso-lateral Front Lat Pulldown 90 1/7, 110 1/5, 140 2/4
• Sled push 45 10yd/2

Zwift - INEOS Grenadiers Virtual Training Camp

The Cafe Ride in Watopia. Relative effort: 11. 16.59 mi. Time: 1:00:11. Avg Speed: 16.5 mph. Total Ascent: 361 ft. Avg Power: 112 W. Avg HR: 114 bpm.

Weekly Recap 48 - November 25, 2024

Last week I got in 49.98 run miles on 6 days of running and one 60-minute Zwift ride. I managed a left calf niggle with a couple rehab sessions, but I didn't make it to the gym. Kristen and I are considering switching gyms from the YMCA to Club 4.

Monday, November 25

Recovery Numbers:

• HRV: 60
• Resting HR: 52
• Sleep score: 87 (I've been up since a little after 3:00. This happened last Monday as well.)
• Training readiness: 80
• Body battery: 100

Pre-run (4 minutes):

• Calf
• Split squat
• Shoulder combo

Morning Run

Performance condition +4. Relative effort 16. 7.00 mi. Time 1:04:39. Avg Pace 9:14 /mi. Total Ascent 92 ft. Avg HR 135 bpm. I had bad batch between miles 1 and 2, but overall it was a great day.

Wake Me Up Strength Session (13 minutes):

• Kettlebell clean to curl to press to tricep extension (20 lbs) x 2
• Calf raise x 2
• Row with band x 2
• Bridge x 2
• Push ups x 2
• Ab set x 1

Calf Rehab (10 minutes):

• Percussion therapy
• Foam roll
• Stretch
• Scrapping with Voltaren

The calf rehab makes my calf sore. Is that a good thing?

Tuesday, November 26

Recovery Numbers:

• HRV: 55
• Resting HR: 54
• Sleep score: 86
• Training readiness: 83
• Body battery: 90

Pre-run (9 minutes):

• Calf 2/10
• KB halos
• Push ups 2/10
• Supine plank 40s
• Bridge 2/12
• KB around the world
• KB row 2/10

2 Hundos

I began with some leg swings, calf, hip rotation, hops, and A-skips. Performance condition +3. Relative effort 18. 8 x 200m (48.4, 48.9, 49.0, 48.3, 48.5, 47.4, 49.6, 48.2). Avg Pace 6:30 /mi. Avg HR 147. I think 200s should be a monthly staple to any training program. I finished up with some leg swings, hip rotation, and the Stick.

Wednesday, November 27

Recovery Numbers:

• HRV: No data recorded
• Resting HR: 54
• Sleep score: No data recorded
• Training readiness: High
• Body battery: 81

Morning Mobility (6 minutes)

Thursday, November 28

Recovery Numbers:

• HRV: 56
• Resting HR: 50
• Sleep score: 78
• Training readiness: 69
• Body battery: 92

I'm racing my 14th Thanksgiving Day event today. I've done 1 Hot to Trot 5k, 4 Hot to Trot 10k races, and 8 KTC Regal Turkey Trot 5k.

Regal Knoxville Turkey Trot 5K

Performance condition +1. Relative effort 38. I negative split a 22:42. AG 5. Gender 212. Overall 262. Avg HR 162 bpm. Max HR 176 bpm. I think I've got faster races still in these legs.

Friday, November 29

Recovery Numbers:

• HRV: 38
• Resting HR: 56
• Sleep score: 50
• Training readiness: 22
• Body battery: 50

Lower Body Stretch (11 minutes)

Zwift - Castle Crit in Makuri Islands

Relative effort 7. 4 x Village Sprint (277 w, 492 w, 449 w, 533 w). I wasn't in the correct gear for the third sprint, held the green jersey for a bit.

Travel to Virginia and dealt with mom issues.

Saturday, November 30

Recovery Numbers:

• HRV: 48
• Resting HR: 55
• Sleep score: 78
• Training readiness: 49
• Body battery: 72

Morning Long Run

Performance condition +1. Relative effort 70. 16 mi. Time 2:26:08. Avg Pace 9:08 /mi. Total Ascent 384 ft. Avg HR 144 bpm. This was the best 16-mile run ever, maybe?

We had the Byrd's over to watch the Tennessee football game. It was a good time, we didn't talk about running at all.

Sunday, December 1

It's December and time to start looking back and planning for what is to come. Barring injury (knocking on wood), this will be the most run miles in a calendar year.

Recovery Numbers:

• HRV: 47
• Resting HR: 53
• Sleep score: 71
• Training readiness: 11
• Body battery: 71

Recover - Full Body with Hillary Allen (10 minutes)

I had a little right knee pain.

Zwift - Cadence Bursts in Watopia

Relative effort 12. 19.06 mi. Time 1:03:32. Avg Speed 18.0 mph. Total Ascent 377 ft. Avg Power 132 W. Avg HR 119 bpm.

Weekly Recap 47 - November 18, 2024

Last week was another BIG week, over 40 miles running, 2 rides (1:45), and 1 gym session. I must keep my attention focused on the posterior chain, that seems to be a weakness, especially during workouts.

Monday, November 18

Recovery numbers:

• HRV: 48
• Resting HR: 54
• Sleep score: 86
• Training readiness: 68
• Body battery: 100

I woke up early and I don’t think I went back to sleep. I don’t feel too bad but I’m sure I’ll need a nap later.

Pre-run (5 minutes):

• Tippy bird
• Supine plank
• Calf raise
• Bridge
• Clams

Morning Run

Performance condition: +3. Relative effort: 15. Distance: 6.44 mi. Time: 1:00:04. Avg pace: 9:20. Avg HR: 135 bpm. This went better than I expected.

There were no naps for me and I didn't make time for ancillary activities.

Tuesday, November 19

Recovery numbers:

• HRV: 47
• Resting HR: 53
• Sleep score: 84
• Training readiness: 80
• Body battery: 86

I woke up a couple of times but ended up getting some good rest.

Zwift - Electric Loop in Makuri Islands

Relative effort: 8. Distance: 15.50 mi. Time: 1:00:14. Avg Speed: 15.4 mph. Total Ascent: 384 ft. Avg Power: 91 w. Avg HR: 99 bpm.

Recover Post-Ride Stretch (14 minutes)

30 Minute Base Run

Relative effort: 7. Distance: 3.08 mi. Time: 30:03. Avg Pace: 9:46. Avg HR: 132 bpm.

Wednesday, November 20

Recovery numbers:

• HRV: 40
• Resting HR: 57
• Sleep score: 63
• Training readiness: 58
• Body battery: 86

Pre-Run (4 minutes):

• Calf
• Lunge
• Split squat
• Shoulder combo

Morning Workout

Performance condition: 0. Relative effort: 47. 3 miles GMP: Time: 25:33, Avg Pace: 8:31, Avg HR: 150. 2 miles a little faster: Time: 16:37, Avg Pace: 8:18, Avg HR: 155. I got faster every mile. Workouts like this give you confidence.

Thursday, November 21

Recovery numbers:

• HRV: 36
• Resting HR: 58
• Sleep score: 58
• Training readiness: 30
• Body battery: 44

My recovery numbers are poor. I did have a bourbon and 2 beers and went out to dinner at The Buffalo Grill.

Morning Run

Performance condition: 0. Relative effort: 16. Distance: 7.01 mi. Time: 1:06:46. Avg Pace: 9:32. Total Ascent: 167 ft. Avg HR: 135 bpm. My left calf was acting up during my pre-run routine.

Night stretch (12 minutes)

Friday, November 22

Recovery numbers:

• HRV: 53
• Resting HR: 53
• Sleep score: 82
• Training readiness: 56
• Body battery: 83

Pre-run (8 minutes):

• Ankle eversion
• Lateral and monster walk
• Farmer’s carry
• Shoulder combo
• Split squat

Morning Run

Performance condition: +3. Relative effort: 20. Distance: 8.01 mi. Time: 1:13:19. Avg Pace: 9:09. Total Ascent: 259 ft. Avg HR: 138 bpm. I've been having some left calf issues.

Night stretch (12 minutes)

Saturday, November 23

Recovery numbers:

• HRV: 52
• Resting HR: 53
• Sleep score: 69
• Training readiness: 61
• Body battery: 84

Pre-run (8 minutes):

• Ankle eversion with band
• Lateral and monster walk with band
• Body weight squats 2/10
• Standing calf 2/10
• Hip flexor with band
• Ab set
• Calf stretch

Long Run

Performance condition: +2. Relative effort: 33. Distance: 12.20 mi. Time: 1:55:26. Avg Pace: 9:28. Total Ascent: 404 ft. Avg HR: 136 bpm.

Post-run calf therapy (6 minutes):

• Calf stretch
• Percussion therapy
• Scrapping with Voltaren

We went to Maple Hall for Justin's birthday. We played a couple of rounds of bowling and had a few drinks. It wasn't a great day for recovery but I had fun, and I think everyone else did too.

Sunday, November 24

Recovery numbers:

• HRV: 40
• Resting HR: 53
• Sleep score: 65
• Training readiness: 51
• Body battery: 66

Calf rehab (8 minutes):

• Percussion therapy
• Foam roll
• Stretch
• Scrapping with Voltaren

Weekly Recap 46 - November 11, 2024

Last week was a BIG run and strength week. I started counting calories Sunday. I'm trying a couple different apps, My Fitness Pal and My Net Diary. My early favorite is the My Net Diary.

Monday, November 11

Recovery Numbers:

• Resting HR: 54
• Sleep score: 78
• Body battery: 92

Pre-Run (4 minutes):

• Ab set
• Clams
• Spine mobility

Morning Run with Hill Strides

Relative effort: 18. Distance 7.30 mi. Time 1:10:04. Avg Pace 9:36 /mi. Total Ascent 230 ft. Avg HR 135 bpm. It wasn't a bad day, I felt OK.

Cherokee Blvd Cruise

Relative effort: 9. Distance 13.92 mi. Time 1:00:25. Avg Speed 13.8 mph. Total Ascent 459 ft. Avg HR 103 bpm. I noticed my upper back / neck issues are back.

Tuesday, November 12

My weight is down 2.5 lbs since Sunday.

Recovery Numbers:

• Training readiness: 65
• Sleep score: 75
• Resting HR: 58
• HRV: 42
• Body battery: 53
• Performance condition: +3

Pre-Run (4 minutes):

• Slant board calf and hamstring stretch
• Slant board squats 15
• Donkey kicks
• Shoulder horizontal abduction and external rotation

Intervals

Relative effort: 52. 8 x 1k (4:41.0, 4:43.9, 4:45.8, 4:44.7, 4:46.0, 4:44.5, 4:42.5, 4:44.2). Avg Pace 7:37. Avg HR 153.

“Everything you want is on the other side of hard”

Recovery: Dynamic Stretches with Nikki Hiltz (11 minutes)

Afternoon nap: 20 minutes

Gym session (30 minutes)

• TM 10’
• Reverse TM
• SL Seated Leg Curl SL 40 4/4
• Seated Row 140 4/4
• Incline bench 115 4/4
• Shoulder Press 70 4/4

Wednesday, November 13

Recovery Numbers:

• HRV: 43
• Resting HR: 58
• Sleep score: 71
• Body battery: 52

I’m feeling good today. I think it might be from the calorie counting. The goal wasn’t to restrict calories, but it happens when you see what the caloric numbers are for some foods. My weight is down 3.3 lbs since beginning.

I have decided to use and purchase the annual subscription for the My Net Diary app.

Chiropractor

Let’s see if this helps. I would like to improve spine mobility and health. My lumbar spine seems to be stuck.

Sometime around lunch, I went from feeling good to having a migraine. It was a good one with some dizziness and came in two waves. It took Extra Strength Tylenol and one Nurtec to get over it.

Kristen and I went downtown this evening to The Kennedy. I didn't make the best food choice with the Sourdough Pepperoni Hot Honey pizza, but I only ate 3 slices.

Night stretch: (12 minutes)

Thursday, November 14

Recovery Numbers:

• HRV: 44
• Resting HR: 57
• Sleep score: 82
• Training readiness: 73
• Body battery: 81

I woke up feeling good and motivated to do a cycle / run double. I'm also proud of myself for making good food quantity choices last night. I was only up 0.2 lbs.

Zwift - Duchy Estate in Yorkshire

Relative effort: 7. Distance 10.82 mi. Total time 45:15. Avg speed 14.3 mph. Avg power 106 w. Avg HR 107 bpm. I had some left knee pain. I need to reevaluate my seat height.

Pre-Run (10 minutes):

• YWA Yoga for runners
• Ab set

Evening run

Performance condition: +3. Relative effort 13. I felt good today with an Avg HR of 137 at 9:22 /mi Avg pace. Garmin says I was in zone 4 for over 9 minutes. Garmin also says my VO2 has dropped to 50.

Dinner at I Heart Sushi with the Byrd's. I had a 4J's roll and about 8 oz of wine.

Friday, November 15

Recovery Numbers:

• HRV: 36
• Resting HR: 60
• Sleep score: 61
• Training readiness: 50
• Body battery: 52

Morning Run

Performance condition: +2. Relative effort 14. 6 x 100m hill repeats (25.6, 25.4, 25.0, 24.5, 24.9, 24.8). Avg HR 136 bpm. I didn't have any issues with this run.

Night Stretch: (10 minutes)

Saturday, November 16

Recovery Numbers:

• HRV: 43
• Resting HR: 54
• Sleep score: 81
• Training readiness: 69
• Body battery: 79

Pre-Run (8 minutes):

• Ankle eversion
• Lateral walk
• Monster walk
• Ab set
• Shoulder posterior combo
• Hip stretch

Long Run

Performance condition: +3. Relative effort 88. 4 x 2 miles (16:49, 16:50, 16:51, 16:44). Avg Pace 8:24. Avg HR 152. My niggles were all the posterior chain.

I had a little nap or two. Overall, my recovery went well.

Sunday, November 17

Recovery Numbers:

• HRV: 38
• Resting HR: 57
• Sleep score: 77
• Training readiness: 32
• Body battery: 58

The Black Dog Yoga with Kaylan (60 minutes)

Weekly Recap 45 - November 4, 2024

Summary

Relative effort: 206

Runs/mileage: 5/43.25 (1,382.24)

Rides/mileage: 1/13.57 (1,372.45)

Elevation: 2,264

Endurance training time: 7:50:47

Ancillary Activities: 2:19

Average weight: 175.8

Resting HR: 58

Sleep score: 70

Monday, November 4

My recovery numbers were excellent:

• Sleep Score: 89
• Resting HR: 51
• HRV: 58

Pre-Run Routine (10 minutes):

• Ab set
• Lateral walk and clams with band
• Shoulder horizontal abduction and external rotation with a blue band
• Kettlebell clean to curl to press to tricep extension (25 lbs)
• Step-ups

Base Run

Relative Effort: 21. Distance: 7.92 miles. Duration: 1:15. Avg Pace: 9:28/mi. Total Ascent: 171 ft. Avg HR: 137 bpm.

Zwift (60 minutes) - Countryside Tour in Makuri Islands

Easy spinning with a bit of elevation. Distance: 13.57 miles. Avg Speed: 13.5 mph. Total Ascent: 715 ft. Avg Power: 105 W.

Note: My HR monitor seems to have stopped working.

Night Stretch (12 minutes)

Included 3 sets of 8 push-ups.

No alcohol.

Tuesday, November 5

My weight dropped by 1.7 lbs. Surprisingly, my recovery numbers were much lower than yesterday:

• Sleep Score: 79
• Resting HR: 58
• HRV: 45

Struggled with getting up to run. Need to end the "I'll do it later" mindset.

Recovery Post-Ride Lower Body Stretch (12 minutes)

Wanted to add pull-ups, but lacked the strength.

Both knees were aching today.

Pre-Run Routine (5 minutes):

• Calf raises
• Step-ups
• Hip barn doors
• Lunges
• Donkey kicks

Workout

Relative Effort: 81. Intervals: 2 x 2 miles (16:07 each), 1 x 1 mile (7:35). This was challenging, but I set a new threshold. Stopped for water once per rep, and had no knee issues.

Wednesday, November 6

Lost another 1.7 lbs. Given yesterday’s choices, I expected subpar recovery, but it was worse than anticipated:

• HRV: 35
• Resting HR: 60
• Sleep Score: 50
• Training Readiness: 5

Gym Session (30 minutes)

• Kettlebell clean to curl to press to tricep extension: 20 x 10, 25 x 8, 30 x 6
• Seated Row: 120 lbs, 3 sets of 7
• Pec Fly: 80 lbs, 3 sets of 10
• Single-leg Seated Leg Curl: 25 lbs, 3 sets of 10
• Incline Bench: 95 lbs x 7, 105 lbs x 6, 115 lbs x 6
• Shoulder Press: 50 lbs, 3 sets of 8

I enjoy using the Kettlebell combo as a warmup. Hoping to get to the gym at least twice a week.

Night Stretch (12 minutes)

Focus: Improving hip internal rotation.

Thursday, November 7

Weight rebounded up 1.8 lbs, and recovery numbers are still suboptimal:

• HRV: 43
• Resting HR: 59
• Sleep Score: 80
• Training Readiness: 30

Morning Run Base

Relative Effort: 40. Distance: 6.01 miles. Time: 57:26. Avg Pace: 9:34/mi. Total Ascent: 279 ft. Avg HR: 147 bpm.

Ran the hilly sections and felt okay. Still warm and humid. Need to focus more on taking care of the little things.

Friday, November 8

Weight still rising, up another pound. My recovery numbers remain poor, making me question their accuracy:

• HRV: 35
• Resting HR: 60
• Sleep Score: 61
• Performance Condition: +4

Morning Run with Strides

Relative Effort: 24. Distance: 6.81 miles. Time: 1:04:32. Avg Pace: 9:29/mi. Total Ascent: 174 ft. Strides: 4 x 100m (sub-21 seconds for final three reps).

Recovery Stretch (Lower Body, 13 minutes)

Gym Session (30 minutes)

• Kettlebell clean to curl to press to tricep extension: 25 lbs, 3 sets of 8
• Lat Pulldown: 130 lbs, 3 sets of 4; 140 lbs, 1 set of 4
• Single-leg Seated Leg Curl: 35 lbs, 4 sets of 4
• Bench Press: 115 lbs x 4, 135 lbs x 4 (3 sets)
• Leg Press: 140 lbs x 4, 160 lbs x 4 (3 sets)
• Dumbbell Press: 35 lbs, 4 sets of 4

Discovered a treadmill designed for backward walking; will include it in my routine.

Saturday, November 9

Health Snapshot:

• HRV (RMSSD): 77 ms
• HRV (SDRR): 65 ms
• Pulse Ox: 95%
• Sleep Score: 60
• Body Battery: 46
• Performance Condition: +3

Pre-Run Routine (15 minutes)

Scruffy City Long Run

Relative Effort: 40. Distance: 14.01 miles. Time: 2:16:05. Avg Pace: 9:43/mi. Total Ascent: 820 ft. Avg HR: 137 bpm.

Explored most of Knoxville; enjoyed the route, though the campus area was quieter than expected.

Evening social - Met friends for pizza and beer. I overindulged with a whole pizza.

Sunday, November 10

Woke up briefly at 5:30 but went back to sleep until nearly 8:00. Weight at 177.7 lbs, likely due to last night’s meal. Planning to track calories for a while to get down to 170 lbs.

Reflecting on the week: high mileage with only five running days and two gym sessions—a rare achievement. Considered a ride or strength session today but chose to rest.

Weekly Recap 44 - October 28, 2024

Summary

Relative effort: 81

Runs/mileage: 2/11.60 (1,346.91)

Rides/mileage: 3/42.82 (1,372.45)

Elevation: 1,896

Endurance training time: 4:54

Ancillary Activities: 0:53

Average weight: 176.5

Resting HR: 56

Sleep score: 68

Last week didn't go as planned, and this week is intentionally lighter. I have to travel to Atlanta on Wednesday and return on Thursday, followed by a golf excursion at Woodlake over the weekend.

Monday, October 28

Resting HR 54. Sleep score 86. Body battery 84/24 (-10). Weight 177.3.

I started the day feeling prepared, with a sleep score of 86 and a Training Readiness score of 81.

Pre-Run Routine (7-minutes):

• Ankle eversion and lateral walks with bands
• Shoulder horizontal abduction and external rotation using a blue band
• Abs set
• Single leg RDL with kettlebell

Morning Run

Included 6 x 100m repeats. I felt stronger than usual.

Relative effort 11. 5.09 mi. Time 51:28. Avg Pace 10:07 /mi. Total Ascent 102 ft. Avg HR 129 bpm.

Zwift - Beach Island Loop in Watopia

60-minute ride. It felt good to have my bike set up on the trainer again and the home gym mostly in order. It was an easy, relaxing double session. Relative effort 9. 15.29 mi. Time 1:00:16. Avg Speed 15.2 mph. Total Ascent 305 ft. Avg HR 103 bpm.

Strength Session (12 minutes):

• Dumbbell shoulder combo
• Shoulder horizontal abduction with a band
• Kettlebell curl to press to tricep extension
• Pushups
• Kettlebell rows

Ended the evening with a glass of bourbon.

Tuesday, October 29

Resting HR 53. Sleep score 82. Body battery 82/20 (-8). Weight 174.8.

I stayed up to watch the Steelers game, so my run was postponed until later. Hoping that decision doesn't backfire.

Sleep was solid, with an HRV of 51. My lower back felt tight, and I didn’t feel particularly fresh, which is typical. Training Readiness was high at 77. Today’s ancillary focus: hip mobility and posterior chain strength.

Intervals

8 x 2-minute intervals with a new threshold pace.

Relative effort 42. 6.51 mi. Avg Pace 7:22. Avg HR 158.

Post-Run Cool Down (4 minutes):

Noticed my right-sided 'tippy bird' exercise was problematic, potentially linked to Ground Contact Time Balance. Still uncertain if it’s a strength or mobility issue.

I'm much too tired for a double.

Wednesday, October 30

Resting HR 61. Sleep score 52. Body battery 45/15 (-9).

Recovery was slower due to a shorter than recommended sleep and low HRV. I also had a food hangover from the previous day. We had tacos and margaritas at El Jinete

Pre-Travel Routine (10-minutes):

• Hip strength
• Mobility exercises

Headed to Atlanta, with lunch at Maggiano's (lasagna). Later, we visited a brewery called Halfway Crooks, probably drank more than I should have, and didn’t eat enough.

Thursday, October 31 (Halloween)

Resting HR 58. Sleep score 60. Body battery 50/15 (21).

Slept from around 11:00 p.m. to 5:00 a.m., then dozed off for a couple more hours. I had oatmeal at the hotel bistro for breakfast.

Hotel Workout (20 minutes):

• Kettlebell (12 lbs) single-leg RDL, 3 sets of 7 reps
• Dumbbell (25 lbs) staggered stance squats, 3 sets of 10 reps
• Exercise ball hamstring curls, 3 sets of 8 reps
• Dumbbell (40 lbs) chest press and rows
• Kettlebell (20 lbs and 25 lbs) clean to curl to press to tricep extension

Travel Home: Lunch at Chick-Fil-A—a rare fast food treat. Indulged in a Spicy Chicken Deluxe and a strawberry shake, unexpectedly ending up with two shakes, both of which I enjoyed.

City and the Sgurr in Scotland

Relative effort 9. 11.56 mi. Time 1:00:14. Avg Speed 11.5 mph. Total Ascent 1,010 ft. Avg HR 107 bpm.

Friday, November 1

Resting HR 56. Sleep score 83. Body battery 88/28 (-8). Weight 177.5.

The anticipated golf weekend finally arrived. Despite work keeping me occupied until 3:00 p.m., we reached the condo by 5:30 p.m. I tried to fit in, but it wasn't really my scene. The condo and dinner were nice, but I wished I were at home. Felt a bit out of place.

Saturday, November 2

Resting HR 59. Sleep score 55. Body battery 49/12 (-16).

Sleep was decent but not great. The day improved as I spent less time with the group, and the golf round was enjoyable. Teamed up with Jud and David, we managed to shoot 2 under, with 5 birdies and 3 bogeys. My short game was strong, even if my drives weren’t.

Meals:

• Breakfast and lunch at the clubhouse
• Second lunch at Frostee Freeze

Enjoyed a well-needed nap before dinner back at the clubhouse.

Sunday, November 3

Resting HR 54. Sleep score 57. Body battery 59/19 (40).

Slept better, but my golf game didn’t follow suit. We ended the round at 5 over, scoring just 1 birdie and 6 bogeys. My right forearm started to feel sore.

Capped off the day with a short nap after returning home.

Week 43 - October 21, 2024

Summary

Relative effort: 142

Runs/mileage: 6/35.97 (1,327.39)

Rides/mileage: 1/15.75 (1,316.07)

Elevation: 1,562

Endurance training time: 6:49

Ancillary Activities: 0:39

Average weight: 176.1

Resting HR: 55

Sleep score: 77

My goals for the week are 6 runs and 3 rides. I think I will stay away from the hilly rides for the time being. I also need to do better with Ancillary Activities.

Monday 21

Resting HR 58. Sleep score 81; I was awake a few times but overall, I slept well. Body battery 77/15 (-33). Weight 176.4.

Pre-Run 3’ - ankle eversion, lateral walk, standing TKE

Morning Run with Hill Strides

Relative effort 13. 5.62 mi with 6 x 100m hill strides. Time 56:05. Avg Pace 9:58 /mi. Total Ascent 194 ft. Avg HR 131 bpm.

It was a good day, feeling stronger than usual and my hamstring wasn't an issue.

Squat Breaks 10 x 3

"I love that I have big goals, I love that I don’t always hit them. It means I continue to have something to shoot for." Emma Bates

Zwift - Volcano Circuit in Watopia

Relative effort 9. 15.75 mi. Time 1:00:24. Avg Speed 15.6 mph. Total Ascent 423 ft. Avg HR 108 bpm.

This started out as a group ride with Bennie, but I didn't want to work hard enough to hang on. I didn't experience any knee pain. I started watching Maxxxine.

NTC Runner’s Restorative Sequence 10’

Tuesday 22

Resting HR 57. Sleep score 81. Body battery 60/10 (-10). Weight 174.7.

Squat Breaks 10 x 3

MVNT Break 5' - farmer's carry, halos, KB DL > press > tricep extension, 20s hang, dips, push ups

Recover Post-Ride Stretch 10'

The Long Run Workout

Relative effort 58. The WOD was a 1 mile time trial. I opted to do my Garmin suggested workout. 3 x 8' (Avg Paces 8:06, 8:03, 7:59, 7:54). I tried a Ketone shot pre-run, I'm not sure if I experienced any change. I noticed my right calf was acting up. I need more calf and hamstring strength.

Pros and Cons of Group Run and Workouts

Pro - running with faster runners can motivate you to run faster

Con - running with faster runners can motivate you to run faster

Pro - you expand your circle of friends

Pro - hard things done together seem easier

Con - start times are more stringent

Pro - motivation to show up

Wednesday 23

Resting HR 57. Sleep score 68. Body battery 43/14 (28). Weight 174.9.

MVNT Break 7' - SL RDL 2/8, standing calf 2/20, seated calf 2/20

MVNT Break 4' - squats x 10, Abs, hip flexor and hamstring stretch

It was 5:30 before I found the time to ride and by then my motivation was gone. I made the decision it was too late to ride.

Thursday 24

Resting HR 53. Sleep score 82. Body battery 75/25 (5). Weight 176.7.

I woke with a burning feeling in my gut, and I just wanted to stay in bed. Hitting my goals keeps my getting out the door.

Morning Run

Relative effort 12. 5.36 mi. Time 52:20. Avg Pace 9:46 /mi. Total Ascent 154 ft. Avg HR 130 bpm.

The flooring guy got started early and the job, or at least my involvement with the job was different than I was told. I thought they would work one room at a time and moving things as they went, NOPE. We had to empty the gym and sewing rooms, moving everything into the other rooms. When they finished for the day, we had to move everything back and empty my office and the other bedroom. This was my functional strength session for the day.

My gut issues continued I threw up after dinner. That was nice.

Friday 25

Resting HR 55. Sleep score 78. Body battery 89/49 (8). Weight 176.6.

I didn't get my run in. We are still moving a lot of furniture back and forth while doing some deep cleaning and reorganization.

Saturday 26

Resting HR 51. Sleep score 75. Body battery 94/21 (-28). Weight 177.1.

Morning Long Run

Relative effort 37. 12.01 mi. Time 1:51:12. Avg Pace 9:16 /mi. Total Ascent 489 ft. Avg HR 138 bpm.

This was a good one, GMP for the last 3 miles. My right shoe felt too tight at the end of the run. I'm questioning the need to move up a 1/2 size.

We are still trying to get the upstairs in order. Lots of functional strength.

Sunday 27

Resting HR 54. Sleep score 73. Body battery 68/17 (14). Weight 176.6.

We're still working on getting the upstairs put back together. I'm ready to move on to something else.

Sunday Toast

Relative effort 7. 3.29 mi. Time 32:02. Avg Pace 9:45 /mi. Total Ascent 102 ft. Avg HR 130 bpm.

I tried some post-run Tippy Birds and I couldn't do them on my right. I need some Posterior Chain shit.

KTC Halloween Beer Run

Relative effort 6. 2.79 mi. Time 35:58. Avg Pace 12:53 /mi. Total Ascent 59 ft. Avg HR 117 bpm.

I ran with Ken Sirois and it was nice catching up.

Week 42 - October 14, 2024

Summary

Relative effort: 131

Runs/mileage: 5/34.18 (1,291.43)

Rides/mileage: 2/30.55 (1,300.32)

Elevation: 3,625

Endurance training time: 7:31

Ancillary Activities: 1:09

Average weight: 176.8

Resting HR: 56

Sleep score: 79

My build for Chicago was fun. I did 50/50 my own thing and Garmin suggestions. I think I was fit enough to PR the course but it wasn't meant to be.

Moving forward my goal race is the Houston HM but I will want to race well at the Turkey Trot.

Monday 14

Resting HR 54. Sleep score 83. Body battery 86/45 (23).

Travel to home to Knoxville. The train ride to O’Hare was fire. We were flying. Nothing but travel and recovery for me today.

“The tough moments are what you sign up for.” Des Linden

Tuesday 15

Resting HR 52. Sleep score 87. Body battery 100/26 (-38). Weight 178.3.

All my numbers were good but I’m still feeling a bit off. I took Emergen-C, Sinus relief medication, nose spray, and echinacea tea.

Stage 1C | Tour of Watopia Ride on Whole Lotta Lava in Watopia

Relative effort 7. 12.05 mi. Time 40:13. Avg Speed 18.0 mph. Total Ascent 643 ft. Avg HR 116 bpm.

Base

Relative effort 24. 7.87 mi. Time 1:15:02. Avg Pace 9:32 /mi. Total Ascent 246 ft. Avg HR 39 bpm.

I don't usually run West Hills but it worked for me today and I actually felt better after.

Wednesday 16

Resting HR 53. Sleep score 73. Body battery 78/28 (17). Weight 178.0.

I haven't had alcohol since Sunday.

I had my chiro appointment this morning. When I originally made the appointment I was struggling with neck and lower back pain, mostly in the morning. My neck had limited extension and with pain. My lower back was would almost spasm and I had limited flexion. Dr. Eckert said my spine is tight but he did get it to move.

I got massage therapist recommendations that I need to follow up on.

Stage 1 | Tour of Watopia Ride on Mountain Route in Watopia

Relative effort 17. 18.51 mi. Time 1:26:29. Avg Speed 12.8 mph. Total Ascent 2,228 ft. Avg HR 118 bpm.

This was very climby and it aggravated my left knee.

Night stretch 10'

Thursday 17

Resting HR 58. Sleep score 78. Body battery 75/18 (-15). Weight 177.1.

I was up several times during the night. I almost decided to sleep in, but I never went back to sleep.

Abs 2’

GMP Efforts

Relative effort 36. A little faster than GMP. 10, 9, 8, 7 Avg HR .

I enjoy marathon training. I was a little slow on rep 1, but nailed the spits on the other 3.

Leg Session 13' - squats 3/10, calf 3/15, Bulgarian squats 3/8, SL RDL 3/8, clams 3/10, hip flex 3/10

Night stretch 10’

Friday 18

Resting HR 59. Sleep score 78. Body battery 61/17 (-3). Weight 175.6.

My left knee is complaining about something this morning. It could be the 2.2k of climbing on the Tour of Watopia Stage 1 A ride I did Wednesday.

The Hour Run

Relative effort 16. 6.41 mi. Time 1:00:02. Avg Pace 9:22 /mi. Total Ascent 102 ft. Avg HR 137 bpm.

The hour run - this is a staple of endurance training. I am a little tired but finished strong.

Recover 5' - Quick loosen up with Nikki Hiltz plus squats

MVNT Break 5' - push up, Knee Agility squats, shoulder bands, shoulder d-bell combo

Saturday 19

Resting HR 59. Sleep score 74. Body battery 64/10 (-14). Weight 176.6.

Long Run

Relative effort 25. 10.02 mi. Time 1:34:58. Avg Pace 9:29 /mi. Total Ascent 243 ft. Avg HR 135 bpm.

We went to Jerry and Amanda’s for a fall gathering. We had chili and watched some football. Without any provocation, my right hamstring started hurting.

Sunday 20

Resting HR 54. Sleep score 83. Body battery 83/20 (37). Weight 175.6.

NTC Hip-Release Flow 20'

Abs 2'

Sunday Toast - Recovery

Relative effort 6. 3.01 mi. Time 30:49. Avg Pace 10:14 /mi. Total Ascent 105 ft. Avg HR 125 bpm.

I kept it slow and wasn’t hindered by my hamstring.

Week 41 - October 7, 2024

Summary

Relative effort: 83

Runs/mileage: 3/14.36 (1,257.25)

Rides/mileage: 1/14.02 (1,269.76)

Elevation: 1,171 ft

Endurance training time: 3:10

Average weight: 175.5

Resting HR: 57

Sleep score: 72

Chicago race week.

Monday 7

Resting HR 59. Sleep score 83. Body battery 84/26 (-21). Weight 175.0.

My Training readiness was 77. I slept better than night before last, and I feel a little better. I'm still dealing with the mystery illness.

Pre-Run 9' DR abs 25 each, clams 30s and side-lying abduction 20s, donkey kicks 20, supine plank, Bulgarian squats 10, calf.

MP Tempo

I did not do my Garmin suggested run, I did Justin's. It turned out to be a 35 minute MP tempo. Performance condition +3. Relative effort 17. 4.01 mi. Time 35:26. Avg Pace 8:51 /mi. Total Ascent 108 ft. Avg HR 143 bpm.

Sometime during the night I had or dreamed I had left knee pain. It was a burning sensation. No issues with my run.

I wasn't feeling well after lunch and took a long nap. Apparently my stress went up after my nap. Probably was work related.

Tuesday 8

Resting HR 55. Sleep score 78. Body battery 86/22 (-18). Weight 175.3.

I think I struggle with fall allergies. I remember last year having sleep issues because I couldn't breathe. I tried everything from Afrin the Breathe Rite Strips. Garmin says I had long, deep sleep that is critical for boosting my immune system. I needed that.

Workout 1 13' farmer's carry x 10, D.R. ab routine, rope jumps x 100.

Pre-Run 7' ankle eversion and hip abduction with band, SL RDL with KB, Bulgarian squat BW, shoulder horizontal abduction and external rotation with band, seated calf with 30lb dbell.

The Long Run Track Workout

Performance condition +4. Relative effort 23. 2 sets of 3 x 15s (Avg Paces 5:51, 5:52, 5:35, 4:56, 5:31, 5:28).

I wasn't feeling great but managed ok. I wonder if evening running will ever get easier for me.

Wednesday 9

Resting HR 60. Sleep score 52. Body battery 50/23 (20). Weight 175.1.

The problem with evening workouts is I am unable to recover to my fullest. The 2 bourbons may have played a part as well. Training readiness 39 and HRV 30 ms.

BLVD 60

Relative effort 9. 14.02 mi. Time 1:01:58. Avg Speed 13.6 mph. Total Ascent 748 ft. Avg HR 102 bpm.

This was easy peasy. I miss cycling.

Thursday 10

Resting HR 55. Sleep score 80. Body battery 93/36 (2). Weight 176.8.

It is only two sleeps until the Chicago International 5k. I am hoping for the same stoke as last year. I hope to be a little faster but I won't be too disappointed if I am not.

Tomorrow I will be having breakfast in Chicago. This is exciting. I started to say I am blessed to have these opportunities, but that implies luck. I have worked hard to get to where I am and to be able to enjoy these things is the perk.

Friday 11

Resting HR 57 bpm. Sleep score 76. Body battery 77/20 (-5).

It’s 7:27 and I’m on the plane to Chicago for the marathon weekend. My sleep last night was ok, a little trouble getting to sleep and then I don’t wake up until almost 5:00. Short and sweet prep to get out the door.

The flight was good. Breakfast at the Wildberry. The expo was ok maybe a little down from last year’s.

We went it the Kerryman for the best Guinness I've ever had while we waited for Danny and Amy.

We had dinner at Portillo’s. It was good but probably not the best decision for pre-race meal.

Night stretch 6’

Steps 18,011

Saturday 12

Resting HR 57 bpm. Sleep score 77. Body battery 71/25 (0).

The International Chicago 5k

Relative effort 30. Time 23:49. Pace 7:40 pace. Age group 14.

Today wasn’t my day. Other than getting a BQ at the Carmel marathon, this hasn’t been my year.

Ups

1. I had a great block of training, doing more speed work than I have in some time - it will be useful at some point.
2. The stoke was high
3. I raced hard
4. I saw Kara Goucher and yelled “What’s up Kara” and she gave me a BIG cheer.

Downs

1. I was slower than last year
2. A guy nearly ran me over
3. My gut was bloated from dinner
4. The course might have been long
5. My watch/phone did a weird thing

We had breakfast/brunch at the Pittsfield's Cafe then we went to the expo. The expo was even more crowded this time around. On the way back we stopped at the Adams Street Brewery for a drink. I had a Fall Back and a Manhattan. The bartender did a great job with the cocktails.

Justin and I dipped into the Copper Fox for a Manhattan with Bullett Rye. We had dinner at the Kerryman, fish and chips and 2 Old Fashioned. I was a little tipsy.

Sunday 13

Resting HR 59 bpm. Sleep score 57. Body battery 53/30 (8).

Too much alcohol and too little restorative sleep but we have to power through. Today's goal was to support Amy while Danny ran his marathon.

We covered quite a bit of the course. We missed Danny at 5k but caught him at 20k. It took 3 trains to finally find room to squeeze our way on, but we got to finish and got to see him make the turn down the final stretch.

We had Lou Malnati's for our post-marathon dinner. This is a fine pie.

Steps 19,719

Week 40 - September 30, 2024

Summary

Relative effort: 149

Runs/mileage: 5/24.96 (1,242.88)

Rides/mileage: (1,255.75)

Elevation: 604

Endurance training time: 3:50

Ancillary Activities: 2:07

Average weight: 176.0

Resting HR: 56

Sleep score: 73

Beach week! I go on vacation to run. It’s one of my favorite things to do.

Monday

Resting HR 55. Sleep score 78. Body battery 90/21 (-9).

Pre-Run 10'

I slept ok but woke up with very dry mouth and the usual sore neck and low back pain. I’m also either dealing with allergies or maybe I’m getting sick. I feel like crap but I finally get out the door.

Training Readiness 75

MB Sprint

Relative effort 31. 15' up. 8 x 10s. Avg Pace 5:57. Avg HR 155 bpm. 10' down.

This was more challenging than I expected. Maybe heat? It was hotter than I expected. Maybe illness?

We had dinner at Crab Catchers and it was excellent as usual. Unfortunately I’m still not feeling well.

Tuesday

Resting HR 54. Sleep score 82. Body battery 88/38 (5).

I get up Tuesday and Garmin assigned me a recovery run but I decided it was a Rest and Recover from illness day. I had a little work to do and when I finally got outside it was over cast.

I had a nice pour of Manhattan and we went to Dinner at Cantina Imperfecto. I had chicken enchiladas with potatoes and carrots. You wouldn't think this was a great pairing, but it really worked. I had a couple margaritas. Probably too much alcohol.

Wednesday

Resting HR 59. Sleep score 48. Body battery 67/32 (4).

Pre-Run 11' switched Bulgarian squats for lunges and Navy Seal burpees for push ups.

MB Recovery

Relative effort 5. 2.67 mi. Time 28:02. Avg Pace 10:29 /mi. Total Ascent 36 ft. Avg HR 124 bpm.

I'm still dealing this mystery illness. Garmin says I slept for shit (probably the alcohol) and my suggested run was 28' recovery. I did it and it went well.

I sat by the pool most of the day and napped at least once. We had dinner at Crab Catchers.

Night Stretch 7’

Thursday

Resting HR 55. Sleep score 64. Body battery 85/29 (-10).

Pre-Run 7’ I had some right knee pain with the burpee’s.

MB Tempo

Performance condition +1. Relative effort 42. 10’ up. 4 x 9’. Avg Pace 7:57. Avg HR 152 bpm. Max HR 161 bpm. 10' down.

I'm still not feeling great and I am proud of myself for finishing the workout.

We had time to kill before our flight and we weren’t very good at it. We had lunch at Tupelo Honey, but missed out on dinner.

Friday

Resting HR 53. Sleep score 84. Body battery 90/38 (25). Weight 177.0.

Back to work with a BANG!

Pre-Run 14' added KB DL and Dbell shoulder combo. I didn't do calf work.

Base

Performance Condition -1. Relative effort 16. 4.12 mi with 6 x 20s hill strides. Time 39:01. Avg Pace 9:28 /m. Total Ascent 102 ft. Avg HR 142 bpm.

Niggles: None

This is Day 2 with no alcohol. Night Stretch 14’ My body feels good. I’m still feeling the mystery illness but I’m not letting it get the best of me.

Saturday

Resting HR 55. I was restless and it seems like I was up a lot during the night. Garmin says I had plenty of deep sleep. Sleep score 83. Body battery 93/17 (-34). Weight 176.1.

Pre-Run 10’ hip abd was on the floor, added ankle dorsiflexion.

Pilot CrossKnox 4-Mile

Relative effort 51. Time 30:43.5. Avg Pace 7:41. Total Ascent 213 ft. Avg HR 162 bpm.

My race goal was to run at 160-165 bpm for the first 3 miles then try to 165 and up for the finishing mile. My splits were:

1. 7:41.5 at 155 bpm
2. 7:31.2 at 163 bpm
3. 8:05.6 at 163 bpm
4. 7:26.8 at 167 bpm

A nice little negative split if you throw out mile 3.

Sunday

Resting HR 59. Sleep score 71. Body battery 63/27 (35). Weight 175.0.

My recovery was not aided by getting cocktails at the Oak Room (although they were good) and going to Schulz Bräu. I have woke up not feeling great. The race hit harder than I first thought.

Traininess Readiness 49 Low

A perfect day would be - yoga, gym, and ride, but I don’t feel great. I did the NTC Hip-Release Flow followed by David Roche's Core Routine 25 each of crunches, plank pikes, and plank rainbows 24'.

Gym Session 30' Seated Row 120 3/6. Lat Pulldown 125 3/6. Bench 115 2/5 135 2/3 145 2/2. Staggered squat 70 3/5. KB SL RDL 10 1/6 15 1/5 20 1/4. Press 65 1/8 75 3/5.

Afternoon nap while watching football.

Week 39 - September 23, 2024

Summary

Relative effort: 110

Runs/mileage: 5/32.15 (1,217.93)

Rides/mileage: 0/0 (1,255.75)

Elevation: 522

Endurance training time: 5:00

Ancillary Activities: 1:14

Average weight: 176.9

Resting HR: 55

Sleep score: 82

Senior District Meet was cancelled due to nasty weather associated with hurricane Helene.

Monday 23

Resting HR 56. Sleep score 80. Body battery 65/28 (2). Weight 177.1.

Pre-Run 4' standing abs, lunges, front plank

Base

Performance Condition +2. Relative effort 11. Execution Score 81%. 5.01 mi. Time 46:27. Avg Pace 9:17 /mi. Total Ascent 92 ft. Avg HR 133 bpm.

Niggles: None

Tuesday 24

Resting HR 53. Sleep score 82. Body battery 93/30 (-10). Weight 177.8.

Training Readiness 74

Rest

Wednesday 25

Resting HR 55. Sleep score 79. Body battery 82/34 (11). Weight 178.1.

VO2 Max

Relative effort 36. Execution Score 67%. 5.51 mi. 5 x 4' Avg Pace 7:18. Avg HR 157. Max HR 169.

Niggles: None, I did expreience some anxiety but finished the workout.

Night Stretch 12'

Thursday 26

Resting HR 56. Sleep score 88. Body battery 86/35 (-3). Weight 174.7.

Pre-Run 12' farmer's carry, planks, bands ankle ev and hip abd, shoulder ha and er, lunges, and seated calf.

Training Readiness 74

Base

Relative effort 11. Execution Score 66%. 4.83 mi. Time 47:17. Avg Pace 9:47 /mi. Total Ascent 108 ft. Avg HR 131 bpm.

Niggles: None

Friday 27

Resting HR 54. Sleep score 82. Body battery 79/42 (22). Weight 177.7.

Nasty weather from hurricnae Helene made running impossible today.

Night Stretch 14'

Saturday 28

Resting HR 54. Sleep score 83. Body battery 95/18 (-27). Weight 176.5.

Pre-Run 10' ankle ev, hip abd; shoulder ha, er; lunges, push ups, plank, donkey kicks, SL RDL

Training Readiness 84

Long Run

Performence condition 0. Relative effort 33. Execution Score 80%. 12.24 mi. Time 1:56:03. Avg Pace 9:29 /mi. Total Ascent 194 ft. Avg HR 139 bpm.

Niggles: None

Night Stretch 12'

Sunday 29

Resting HR 57. Sleep score 83. Body battery 65/32 (9). Weight 176.1.

Two easy flights and we’re here. We had a little stress with the check in but that’s very common for Wyndham.

We ordered DoorDash from Jersey Mike’s and I go out for my 42’ base run.

Pre-Run 10' typical pre-run; but switched band for KB on the SL RDL.

Training readiness 72

MB Base Run

Performance condition +3. Relative effort 19. Execution Score 76%. 4.56 mi. Time 42:02. Avg Pace 9:13 /mi. It was a bit of a struggle to hold back to stay at base pace. Sea level running hits different. Total Ascent 85 ft. Avg HR 143 bpm.

Niggles: My right hamstring was wanting to cramp, but didn’t.

Week 38 - September 16, 2024

Summary

Relative effort: 186

Runs/mileage: 5/25.74 (1,185.78)

Rides/mileage: 2/42.38 (1,255.75)

Elevation: 1,906

Endurance training time: 6:45

Ancillary Activities: 1:44

Average weight: 175.5

Resting HR: 57

Sleep score: 75

Monday 16

Resting HR 56. Sleep score 76. Body battery 56/23 (8). Weight 176.6.

I hope to continue a new practice of getting up when I wake up and not lying in bed scolling. Also, I'm trying to change my sleeping position.

MVNT Break 8' standing abs; farmer's carry x 6; shoulder horizontal abd and er.

Training Readiness 55

LBE Group Ride

Relative effort 33. I might have been overreaching on this ride, different route and group. 26.82 mi. Time 1:48:23. Avg Speed 14.8 mph. Total Ascent 1,713 ft. Avg HR .

Niggles: My neck was sore and I had limited ROM.

Tuesday 17

Resting HR 58. Sleep score 75. Body battery 58/31 (21). Weight 176.2.

Training Readiness 68

100 Rope Jumps

Yesterday’s ride and my poor sleep habits caused Garmin to change my plan:

Garmin suggested Recovery 30’, but I chose rest and an easy Zwift ride.

Training Readiness 65

Zwift - Big Flat 8 in Watopia

Relative effort 8. 15.56 mi. Time 1:00:42. Avg Speed 15.4 mph. Total Ascent 276 ft. Avg HR 98 bpm.

Niggles: None

Wednesday 18

Resting HR 56. Sleep score 80. Body battery 82/14 (-26). Weight 175.6.

Morning Stretch 12'

Pre-Run 6' typical parking lot fare.

Training Readiness 77

Tempo

Performance Condition 0. Relative effort 66. Execution Score 77%. 6.72 mi. Time 36' at 7:51 pace. This may have been overreaching with the heat. Avg HR 158 bpm.

Niggles: Both knees were sketchy.

My neck and back are better than Monday.

Night Stretch 12'

Thursday 19

Resting HR 58. Sleep score 72. Body battery 46/9 (-4). Weight 174.8.

Pre-Run 10' Bands ankle ev and hip abd; farmer's carry x 1; planks; SL RDL; and lunges.

Training Readiness 55

Base

Performance Condition 0. Relative effort 11. Execution Score 79%. 4.67 mi. Time 45:02. Avg Pace 9:38 /mi. Total Ascent 39 ft. Avg HR 133 bpm.

Niggles: None

Night Stretch 12'

Friday 20

Resting HR 55. Sleep score 79. Body battery 68/13 (-4). Weight 175.6.

Pre-Run 10' lunges; shoulder er and ha; hip abd; plank; and calf.

Training Readiness 70

Sprints

Performance Condition +1. Relative effort 26. Execution Score 87%. 4.61 mi. 8 x 10s Avg Pace 4:57. Avg HR 148.

Niggles: None

Night Stretch 12'

Saturday 21

Resting HR 56. Sleep score 63. Body battery 53/14 (13). Weight 174.3.

Pre-Run 10' band ankle ev and hip abd; lunges; shoulder er and ha; plank; and calf.

Base

Performance Condition +1. Relative effort 11. Execution Score 79%. 4.52 mi. Time 42:02. Avg Pace 9:17 /mi. Total Ascent 52 ft. Avg HR 137 bpm.

Niggles: None

Night Stretch 12'

Sunday 22

Resting HR 57. Sleep score 81. Body battery 75/25 (9). Weight 175.7.

Training Readiness 60

Tempo

Performance Condition 0. Relative effort 31. 4 x 5:00 Avg Pace 7:49. Avg HR 153 bpm.

Niggles: None

Golf at Stonehenge. Too much to drink.

Week 37 - September 9, 2024

Summary

Relative effort: 163

Runs/mileage: 5/26.25 (1,160.04)

Rides/mileage: 1/20.59 (1,213.37)

Elevation: 1,804

Endurance training time: 5:22

Ancillary Activities: 2:04

Average weight: 175.6

Resting HR: 56

Sleep score: 73

Townsend Race Week

Monday 9

Resting HR 54. Sleep score 60. Body battery 81/15 (-23). Weight 175.6.

Training readines 59 with no soreness

Pre-Run 6' planks and hip abd

Morning Base

Performance Condition +1. Relative effort 10. 4.54 mi. Time 42:09. Avg Pace 9:17 /mi. Total Ascent 95 ft. Avg HR 135 bpm.

I felt tired to start but tolerated the run very well.

Niggles: None.

LBE Group Ride

Relative effort 19. 20.59 mi. Time 1:20:16. Avg Speed 15.4 mph. Total Ascent 1,135 ft. Avg HR 124 bpm.

Niggles: None

1 Old Fashioned with EG 129. I felt pretty strong post-ride.

Night Stretch 7'

Tuesday 10

Resting HR 57. Sleep score 71. Body battery 64/21 (1). Weight 175.3.

I had a morning migraine and missed the work picnic.

Pre-Run 5'

Training Readiness 54. It was 50 earlier today.

The Long Run Track W/O

Perfrormance Condition +3. Relative effort 51. 2 x 1 mile (7:26.7, 7:19.7). 1 x 1k (4:45.7). 1 x 200m (0:42.5). Time 1:07:34. Max HR 172.

Niggles: None

1 beer. 1 bourbon.

Night Stretch 10'

Wednesday 11

Resting HR 59. Sleep score 58. Body battery 49/21 (17). Weight 174.3.

After last week's track W/O my numbers were similiar, Resting HR 56. Sleep score 59. Body battery 58. So, I don't think my recovery was terrible, even though I stayed up a little too late.

Training Readiness 40.

Gym Session 30' Elliptical 5’. Seated Row 120 3/6. Lat Pulldown 125 3/6. Staggered squat 60 3/8. Bench 115 2/6 135 1/4 145 1/2. SL Seated Leg Curl SL 25 3/10.

We opted for I Heart Sushi with the Byrd's over riding. I think it was a good choice.

Night Stretch 9'

Thursday 12

Resting HR 55. Sleep score 79. Body battery 77/22 (-4). Weight 176.3.

Pre-Run 10' banded ankle ev and hip abd; slant board calf and hamstring stretch, and squats; banded shoulder horizontal abd and er; SL hip abd; and planks.

Training Readiness 66

Base

Perfrormance Condition 0. Relative effort 13. 5.02 mi. Time 47:45. Avg Pace 47:45. Total Ascent 47:45. Avg HR 136 bpm.

Niggles: My left calf concerned me during mile 1.

100 Rope Jumps

3 bourbon

Night Stretch 10'

Friday 13

Resting HR 55. Sleep score 84. Body battery 84/36 (10). Weight 175.0.

Training Readness 75

Farmer's Carry 60# 30s carry 30s rest for 5'

It seemed strange not to have an endurance session today.

Night Stretch 12'

Saturday 14

Resting HR 54. Sleep score 82. Body battery 84/27 (-2). Weight 177.2.

Pre-Run 10' ankle ev and lateral walk with band; shoulder horizontal abd and er; farmer's carry; SL RDL; staggered squat; donkey kicks; and plank

Training Readiness 80

Shake Out

Performance Condition +1. Relative effort 9. 3.20 mi with 5 x 15s (Avg Pace 5:22) Avg HR 135 bpm.

I felt strong and fast on the sprint intervals.

Niggles: None

Sunday 15

Resting HR 56. Sleep score 82 BS; Garmin mistook an hour of iPad time for REM sleep. Body battery 73/10 (-23).

Townsend 7k

Relative effort 57. I finshed 7^th overall and won Grand Master. Time 33:40.31. Avg Pace 7:44. Total Ascent 266 ft. Avg HR 162 bpm.

Niggles: None

What a great race day. Justin was the overall winner of the 7k. Danny set a course PR while in the throes of marathon training. John won his AG as he often does. We hung out after and celebrated as we should.

2 beers. 1 bourbon

Week 36 - September 2, 2024

Summary

Relative effort: 171

Runs/mileage: 0/0 (1,192.78)

Rides/mileage: 6/39.95 (1,133.79)

Elevation: 1,030

Endurance training time: 6:16

Average weight: 175.4

Resting HR: 54

Sleep score: 73

Monday 2 Labor Day

Resting HR 52. Sleep score 89. Body battery 100/33 (-29). Weight 175.6.

Townsend Run

Relative effort 12. 5.31 mi.12 Time 55:22. Avg Pace 10:25 /mi. Total Ascent 151 ft. Avg HR 126 bpm.

Niggles: None

Lunch and hangout at The Abbey.

2 beers. 1 bourbon.

Tuesday 3

Resting HR 50. Sleep score 72. Body battery 100/24 (-14). Weight 175.3.

Strength Session 16' KB, planks, upper back bands

Recover Dynamic Stretch with Nikki Hiltz 5'

Track W/O with The Long Run

Relative effort 56. 4 x 1k (4:38.9, 4:35.1, 4:37.7, 4:36.5). 2 x 200m (48.7, 45.1). Max HR 172 bpm.

Niggles: None

1 beer.

Wednesday 4

Resting HR 56. Sleep score 59. Body battery 58/27 (5). Weight 173.5.

All I worked on today was neck and back rehab.

Dinner with Jerry and Amanda at Abridged West. My food choice, a club sandwich was not good.

1 bourbon. 1 Old Fashioned (not good). 1 beer.

Thursday 5

Resting HR 56. Sleep score 61. Body battery 66/15 (-2). Weight 176.3.

I did not sleep good and I decided not to get up to run. When I did get up, I didn't feel very good. Last night I made some decisions that were not great.

Recover - Quick Loosen Up with NH and planks 8'

Garmin Suggested Base

Execution Score 91%. Relative effort 49. 8.06 mi. Time 1:15:04. Avg Pace 9:19 /mi. Total Ascent 115 ft. Avg HR 146 bpm.

Niggles: None

No alcohol

Friday 6

Resting HR 56. Sleep score 81. Body battery 65/27 (24). Weight 175.6.

Pre-Run 10' planks, hip abd, stretch

Garmin Suggested Base

Relative effort 11. 4.29 mi. Time 39:02. Avg Pace 9:06 /mi. Total Ascent 98 ft. Avg HR 138 bpm.

Niggles: None

Nap 30'

No alcohol

Saturday 7

Resting HR 50. HRV Sleep score 78. I slept much better. Body battery 93/21 (-19). Weight 175.9.

I had some GI distress yesterday and 3 nights of poor sleep, but hopefully a couple days of no alcohol and a better sleep last night will set me up for a good run today.

Pre-Run 10' SL RDL, glute activation, upper body bands, SL balance, squats, stretch.

The Runners Market First Saturday Run

Relative effort 31. 10.00 mi. Time 1:31:54. Avg Pace 9:11 /mi. Total Ascent 269 ft. Avg HR 140 bpm.

I felt good today.

Niggles: None

1 beer. 2 bourbon.

Sunday 8

Resting HR 55. Sleep score 74. Body battery 68/28 (18). Weight 175.6.

Training Readiness 68.

Pre-Run 24' standing core, KB swings, push ups, NTC Gentle Yoga, squats.

Garmin Suggested Base (Sunday Toast)

Peformance condition +2. Relative effort 12. 4.80 mi, with 4 x 100m strides. Time 42:00 plus 4 x 100m strides. Avg Pace 9:30 /mi. Total Ascent 144 ft. Avg HR 138 bpm.

Niggles: None

1 beer. 1 bourbon.

Night Stretch 7'

Week 35 - August 26, 2024

Summary

Relative effort: 164

Runs/mileage: 6/33.83 (1,093.84)

Rides/mileage: 2/33.67 (1,192.78)

Elevation: 2,972

Endurance training time: 7:37

Average weight: 176.1

Resting HR: 52

Sleep score: 85

Endure the heat and manage my effort.

Monday 26

Resting HR 51. Sleep score 81. Body battery 92/20 (-28). Weight 174.7.

Pre-Run 8' plank, hip abd, stretch

Morning Run

Relative effort 12. 5.16 mi. Time 47:46. Avg Pace 9:15 /mi. Total Ascent 147 ft. Avg HR 135 bpm.

Niggles: None

LBE Group Ride

Relative effort 27. 16.75 mi. Time 1:08:51. Avg Speed 14.6 mph. Total Ascent . Avg HR .

Niggles: None

1 bourbon

Night Stretch 5'

Tuesday 27

Resting HR 54. Sleep score 84. Body battery 80/29 (26). Weight 174.8.

I did a much better job fueling before my run.

The Long Run Track Workout

Relative effort 48. It was extremely hot and effort management was the priority. 7 x 300m (1:16.2, 1:19.5, 1:15.0, 1:26.4, 1:20.1, 1:19.1, 1:20.6). Max HR 172.

Niggles: None

1 beer. 1 bourbon.

Night Stretch 5'

Wednesday 28

Resting HR 52. Sleep score 81. Body battery 100/55 (23). Weight 175.0.

Recover LB Stretch 12'

Gym Session 30' Elliptical 5’. Press 65 1/8 75 3/5. Staggered squat 30 3/8. Dbell lateral 15 3/8. SL Seated Leg Curl SL 25 3/9. Rear Delt 55 3/10 . Pec Fly 80 3/8. Seated Row 110 2/8 120 1/6.

2 bourbon

Thursday 29

Resting HR 56. Sleep score 93. Body battery 100/45 (-7). Weight 177.2.

Pre-Run 5'

Morning Run

Relative effort 13. 5.00 mi. Time 48:51. Avg Pace 9:46 /mi. Total Ascent 141 ft. Avg HR 136 bpm.

Niggles: None

Zwift - Pacer Group Ride: Tire-Bouchon in France with Bernie

Relative effort 9. 16.92 mi. Time 1:00:13. Avg Speed 16.9 mph. Total Ascent 669 ft. Avg HR 103 bpm.

Niggles: None

Dinner at Corner 16, 2 beers

Friday 30

Resting HR 52. Sleep score 88. Body battery 100/34 (-15). Weight 177.7. I'm out of control.

Garmin Suggested Anaerobic

THis was an impromptu workout. Relative effort 28. 6.01 mi. 7 x 1' (Avg Pace 6:37. Avh HR 155 bpm) Total Ascent 180 ft.

Niggles: None

Golf at Centennial 9 holes. I shot a 59 which was a couple shots better than my last.

2 golf beers. 1 bourbon.

Night Stretch 5' added neck isometrics

Saturday 31

Resting HR 51. Sleep score 76. Body battery 100/38 (14). Weight 177.2.

Pre-Run 11' plank, bridge, push ups, upper back bands

Game Day Run

This game day run through campus is always a great day. Relative effort 19. 8.36 mi. Time 1:20:00. Avg Pace 9:34 /mi. Total Ascent 354 ft. Avg HR 131 bpm.

Niggles: None

KB and Bands 16'

Hangout with Justin and John at Stefano's. 2 beers. 1 Old Fashioned.

Sunday 1

Resting HR 51. Sleep score 83. Body battery 100/54 (1). Weight 176.1.

NTC Gentle Yoga 20'

Sunday Toast

Relative effort 8.3.49 mi. Time 34:49. Avg Speed 9:58 /mi. Total Ascent 115 ft. Avg HR 132 bpm.

Niggles: Both knees, my right before and left during.

2 rum drinks.