Week 4 - 2024

Week of January 22

Relative effort: 174

Runs/mileage: 4/30.07

Rides/mileage: 3/48.71

X-training time: 1:42

Training time: 9:15

Resting HR: 55

Average weight: 175.2

Sleep score: 77

Stress level: 27

It is only 7 weeks until NYC HM and 11 weeks until Carmel Marathon.

Monday 22

TP 32 50 13. Resting HR 55. Sleep score 84. Body battery 81/19 (-16). Weight 175.1.

I went to OR looking for a safe place to run and didn't find one. It's back to the trainer.

Zwift - Pacer Group Ride: Turf N Surf in Makuri Islands with Bernie

Relative effort 12. It's getting harder to find the motivation to ride the trainer. 17.54 mi. Time 1:00:24. Avg Speed 17.4 mph. Total Ascent 702 ft. Avg HR 122 bpm.

Niggles: None

1 bourbon

Tuesday 23

TP 30 49 15. Resting HR 55. Sleep score 80. Body battery 73/20 (8). Weight 174.7.

How to Live to 100... - 1) Move Naturally: make it a habit 2) Outlook: a positive outlook is everything 3) Eat Wisely: plant based, wine, moderation 4) Connect: family first, partnerships, right tribe.

Afternoon Run

I finally got out for a run, my wet got wet but it was safe. Relative effort 37. 6.23 mi. Time 1:00:01. Avg Pace 9:38 /mi. Total Ascent 346 ft. Avg HR 145 bpm.

Niggles: None

2 bourbon

Wednesday 24

TP 33 49 11. Resting HR 57. Sleep score 76. Body battery 75/32 (15). Weight 173.9.

Movement Break x 2 - most activities were ground based

Gym Session - Hip Abductor 80 3/10. Hip Adductor 75 3/10. Lat Pulldown 125 3/6. Leg Extension TKE 17.5 3/10 10 ct hold on last rep. Seated Leg Curl SL 35 3/6. Barbell press 65 3/7. Barbell calf 65 3/8. Barbell squat 95 3/5. Incline bench 95 1/8 105 1/7 115 1/5.

Zwift - Beach Island Loop in Watopia

Relative effort 11. 16.79 mi. Time 1:00:32. Avg Speed 16.6 mph. Total Ascent 361 ft. Avg HR 114 bpm.

Niggles: None, but something has got my left hamstring sore.

1 bourbon

Thursday 25

TP 33 is 49 12. Resting HR 53. Sleep score 70. Body battery 85/23 (-16). Weight 175.2.

Movement Break x 4 - I added a couple session with the Hypervolt. I am trying to eat in moderation and it's going ok. My legs are achy, especially my hamstrings.

Lunch Run

I was blessed with a dry run. It started as soon as I finished. Relative effort 17. 5.22 mi. Time 50:03. Avg Pace 9:35 /mi. Total Ascent 64 ft. Avg HR 141 bpm.

Niggles: My hamstrings are sore from strength training yesterday.

Zwift - 2 by 2 in Watopia

Relative effort 9. Avg w/kg 1) 2.77 3.23 at 100% 2) 2.20 2.68 at 80% 3) 2.20 2.68 at 80% 4) 2.39 2.87 at %85

Niggles: None, but hamstrings were grumpy.

Ice legs

2 bourbon

Friday 26

TP 37 49 7. Resting HR 56. Sleep score 72. OK sleep, but could have been better. Body battery 78/25 (9). Weight 175.1.

Movement Break x 2

Morning Run

I'm feeling better. Relative effort 22. 6.37 mi. Time 1:00:11. Avg Pace 9:27 /mi. Total Ascent 191 ft. Avg HR 140 bpm.

Niggles: My hamstrings are feeling much better.

1.5 bourbon

Saturday 27

TP 57 53 4. Resting HR 55. Sleep score 80. Body battery 90/17 (-10). Weight 176.1.

Movement Break x 1. I broke up the run into 3 parts and got in a little over 12 miles.

Workout the Part 2

Relative effort 56. 1 mile hard, 1 mile harder x 3 (9:16, 8:49, 9:06, 8:50, 9:04, 8:52) all 6 below BQ pace.

Niggles: None, but the legs began to break down on the third set.

1 beer and 2 bourbon

Sunday 28

TP 50 52 -6. Resting HR 53. Sleep score 80. Body battery 91/31 (17). Weight 176.4.

Home Strength with natural movement

Elst Yoga. It was a fun hang out after, then Stefano's for some food, football, and fun.

I ended up with some gut issues.

Week 3 - 2024

Week of January 15

Relative effort: 95

Runs/mileage: 0/0 (43.72)

Rides/mileage: 6/133.52 (241.58)

X-training time: 0:50 (2:55 with 2:05 shoveling snow)

Training time: 8:23 (10:28 with 2:05 shoveling snow)

Resting HR: 54

Average weight: 174.5

Sleep score: 80

Stress level: 28

Monday 15

TP 55 54 -8. Resting HR 55. Sleep score 83. Body battery 86/32 (8). Weight 174.4.

It snowing a lot and it is going to be cold all week. This week is going to be a wash.

Zwift - Pacer Group Ride: Wandering Flats in Makuri Islands with Bernie

Relative effort 12. 21.57 mi. Time 1:10:37. Avg Speed 18.3 mph. Total Ascent 574 ft. Avg HR 113 bpm.

Niggles: None

2 bourbon

Tuesday 16

TP 49 54 -3. Resting HR 55. Sleep score 76. Body battery 82/18 (-17). Weight 174.2.

Shoveling Snow 80 minute workout.

Zwift - Group Ride: Stage 3 | Ride | Tour de Zwift 2024 (A) on Makuri 40 in Makuri Islands

Relative effort 20. 25.07 mi. Time 1:26:20. Avg Speed 17.4 mph. Total Ascent 1,043 ft. Avg HR 130 bpm.

Niggles: None

1 bourbon

Wednesday 17

TP 46 53 0. Resting HR 56. Sleep score 75. Body battery 67/19 (2). Weight 173.6.

Temperature was -2 this morning and the snow hasn't had a chance to melt. I don't know when I will be able the run. Shoveling Snow 45 minute workout.

Zwift - Tempus Fugit in Watopia

Relative effort 11. 18.42 mi. Time 1:00:18. Avg Speed 18.3 mph. Total Ascent 151 ft. Avg HR 114 bpm. Watching Season 2 of True Detective.

Niggles: None

2 bourbon

Thursday 18

TP 42 52 5. Resting HR 56. Sleep score 83. Body battery 79/27 (33). Weight 174.5.

I am pretty sore from all the snow shoveling.

NTC Restortative Yin

2 bourbon

Friday 19

TP 37 51 9. Resting HR 51. Sleep score 80. Body battery 100/25 (-33). Weight 174.2.

Home Gym Session - Shoulder combo - lateral, front, rear (made it to 6). Hip - ER and lateral walk with band 3x12, hip thrust 3x10. Abs - plank 40s x2, L-abs 3x10, side plank 20s. KB - goblet squat 30 3x7, RDL 40 3x7, row 40 3x5. Calisthenics - push ups 3x10, pull ups 3x5.

Zwift - Pacer Group Ride: Tick Tock in Watopia with Bernie

Relative effort 14. 20.32 mi. Time 1:05:38. Avg Speed 18.6 mph. Total Ascent 344 ft. Avg HR 124 bpm.

Niggles: None

Saturday 20

TP 36 51 10. Resting HR 54. Sleep score 78. Body battery 77/28 (35). Weight 175.5.

day 6 of captivity from this winter storm.

Zwift - Group Ride: Stage 4 | Ride | Tour de Zwift 2024 (A) on Petit Boucle in France

I thought I was signing up for Stage 3 A but it was Stage 4 A and it was 60k. I didn't have time to finish the whole course but I got over 40k. Relative effort 20. 30.58 mi. Time 1:45:48. Avg Speed 17.3 mph. Total Ascent 1,014 ft. Avg HR 117 bpm.

Niggles: None

1 beer 2 bourbon

Sunday 21

TP 35 50 10. Resting HR 53. Sleep score 86. Body battery 90/31 (3). Weight 174.9.

Zwift - Beach Island Loop in Watopia

Relative effort 12. 17.56 mi. Time 1:05:17. Avg Speed 16.1 mph. Total Ascent 367 ft. Avg HR 115 bpm.

Niggles: None

1 beer 1 bourbon

Week 2 - 2024

Week of January 8

Relative effort: 255

Runs/mileage: 5/36.03 (43.72)

Rides/mileage: 1/19.16 (107.76)

X-training time: 2:53

Training time: 9:35

Resting HR: 54

Average weight: 175.2

Sleep score: 72

Stress level: 28

More calf rehab, multiple gym sessions, less alcohol, and sugar. 13 weeks until Carmel.

Monday 8

TP 39 51 7. Resting HR 49. Sleep score 85. Body battery 100/18 (-47). Weight 176.4.

Pre-Run Core

Morning Run

Relative effort 15. It was great to be able to run, but there were calf issues.

Niggles: Left calf starting acting up around mile 4. It is frustrating but maybe I just keep moving through it since taking a week off changed nothing. 6.01 mi. Time 1:00:04. Avg Pace 10:00 /mi. Total Ascent 121 ft. Avg HR 134 bpm.

Gym Session - Barbell squat 65 85 95 3/5. Barbell calf 65 85 95 3/8. Incline bench 95 1/5 115 2/5. RDL dbell 30 3/8. Lateral raise 20 3/6. Seated calf 50 3/8. Lat Pulldown 120 3/8. Seated Leg Curl SL 35 3/5. Hip Adductor 70 3/10. Hip Abductor 75 3/8.

No alcohol

Tuesday 9

TP 44 52 2. Resting HR 50. Sleep score 88. Body battery 93/34 (+40). Weight 175.3.

NTC Restorative Yin

No alcohol

Wednesday 10

TP 39 51 6. Resting HR 52. Sleep score 94. Body battery 100/19 (-44). Weight 174.8.

Gym Session - Hip Adductor 75 3/7. Hip Abductor 75 3/10. Seated Leg Curl SL 35 2/6. Leg Extension TKE 15 2/10 10 ct hold on last rep. Barbell press 65 3/6. Dbell incline 45 3/6. Dbell row 45 3/8. RDL dbell 30 2/8. Triceps Press 100 3/10. Lat Pulldown 125 3/5.

Evening Run

Relative effort 61. 7.26 mi. Time 1:08:22. Avg Pace 9:25 /mi. Total Ascent 348 ft. Avg HR 150 bpm. My HR was high, but it was a great day!

Niggles: There were several issues, right foot, left hamstring, and left calf. All were minor.

No alcohol

Thursday 11

TP 46 52 0. Resting HR 56. Sleep score 55. Body battery 63/15 (-4). Weight 174.4.

My body feels a little beaten up this morning.

Zwift - Pacer Group Ride: Tempus Fugit in Watopia with Bernie

An easy hour while watching Season 1 Episode 1 for True Detective. Relative effort 12. 19.16 mi. Time 1:00:35. Avg Speed 19.0 mph. Total Ascent 148 ft. Avg HR 119 bpm.

Niggles: None

TLR Track Thursday

Relative effort 28. 8 x 200m (52.6, 54.0, 52.4, 52.0, 52.0, 52.0, 50.8, 51.0)

Niggles: Left knee, right knee, and right hamstring. It's ok though because I'm coming back.

Friday 12

TP 47 52 -1. Resting HR 56. Sleep score 56. Body battery 57/11 (-11). Weight 174.1.

Morning Run

I think yesterday's track workout busted some rust and I'm feeling much better. Relative effort 27. 7.01 mi. Time 1:05:23. Avg Pace 9:20 /mi. Total Ascent 191 ft. Avg HR 143 bpm.

Niggles: None, I feel like I'm back!

Core are Stretch - Plank, Hip thrust, L-abs, Banded hip ER and side step, Side plank, Kneeling good mornings. Calf, hip flexor, and piriformis stretch.

3 bourbon

Saturday 13

Resting HR 56. Sleep score 50. Body battery 60/15 (+19). Weight 175.8.

CHKM Group Long Run

Relative effort 95. 4 miles at BQ pace. 2 miles at MP. 1 mile easy. 2 miles at MP

Niggles: I don't think there were any.

1 bourbon

Sunday 14

TP 60 55 -13. Resting HR 57. Sleep score 78. Body battery 75/28 (0). Weight 175.7.

Elst Yoga - My body was struggling but I managed.

1 beer. 2 bourbon.

Week 1 - 2024

Week of January 1

Relative effort: 114

Runs/mileage: 1/7.69 (7.69)

Rides/mileage: 4/88.60 (88.60)

X-training time: 1:53

Training time: 8:29

Resting HR: 55

Average weight: 175.6

Sleep score: 69

Stress level: 31

This was a week of left calf issues. I hope I am good to go Monday.

Monday 1

Resting HR 54. Sleep score 51. Body battery 62/15 (+6). Weight 175.4.

Lunch Run

Relative effort 22. 7.69 mi. Time 1:11:16. Avg Pace 9:16 /mi. Total Ascent 258 ft. Avg HR 141 bpm.

Niggles: My left calf was acting up coming back on Belgrade. I did some stretching and was able to finish with no more issues.

We had an impromptu hang out with John and family. 2 bourbons

I did some calf rehab before bed.

Tuesday 2

TP 61 55 -13. Resting HR 54. Sleep score 77 but I don't think it was that good. I cancelled on the morning run at 4:00. Body battery 75/26 (+32). Weight 175.0.

My left calf is a problem, not running until it has improved.

Home Gym Session - Squats 10. Plank 2:00. Push ups 30. Pull ups 5. L-abs 20. KB press 10. Dumbbell lateral raise 20. Elevated hip bridge 20. SL calf 20. Seated calf 20.

Calf rehab before bed.

No alcohol

Wednesday 3

TP 52 54 -6. Resting HR 55. Sleep score 85. Body battery 92/13 (-41). Weight 174.2.

Calf rehab - a little improvement

The New Year continues to be a pain in my ass - today I got a migraine

Zwift - Group Ride: Stage 1 | Ride | Tour de Zwift 2024 (A) on Triple Loops in London

Relative effort 30. 25.84 mi. Time 1:41:18. Avg Speed 15.3 mph. Total Ascent 1,870 ft. Avg HR 134 bpm.

Niggles: No issues

2 bourbons

Thursday 4

Resting HR 58. Sleep score 40. Body battery 53/17 (+19). Weight 176.0.

Multiple calf rehab sessions. I have decided I'm not running until Monday. My calf is improving but there is still some soreness.

Zwift - Group Ride: Stage 1 | Ride | Tour de Zwift 2024 (B) on Greatest London Loop in London

Relative effort 21. 16.40 mi. Time 58:12. Avg Speed 16.9 mph. Total Ascent 1,188 ft. Avg HR 134 bpm.

Niggles: None

1 bourbon

Friday 5

TP 46 53 0. Resting HR 55. Sleep score 77. Body battery 79/23 (-9). Weight 176.1.

Multiple calf rehab sessions.

Gym Session - Sauna 6’. Hip Abductor 70 3/10. Hip Adductor 70 3/10. Lat Pulldown 120 3/7. Seated calf 50 3/8. Dbell incline 40 1/8 45 2/7. Dbell row 40 1/7 45 2/7. Lateral raise 20 3/5. RDL dbell 20 3/8. Seated Leg Curl SL 35 3/5. Leg Extension TKE 15 3/10 10 ct hold on last rep. Barbell squat 45 65 85 3/5 (I am both proud and embarrassed by my 85 pound squat). Barbell calf 45 65 85 3/8.

Zwift - Pacer Group Ride: Triple Flat Loops in Watopia with Bernie

Recovery Ride. Relative effort 11. 18.59 mi. Time 1:00:38. Avg Speed 18.4 mph. Total Ascent 472 ft. Avg HR 116 bpm.

Niggles: None

2 bourbons

Saturday 6

TP 45 53 2. Resting HR 55. Sleep score 75. Body battery 72/21 (-6). Weight 176.5. This is the heaviest I have been in sometime, running must be what keeps me thin. Also, I have been bingeing sweets ever since Thanksgiving. It is time to tighten up.

I'm sore from yesterday's gym session. Multiple calf rehab sessions.

Zwift - Figure 8 in Watopia

Relative effort 19. 27.78 mi. Time 1:45:15. Avg Speed 15.8 mph. Total Ascent 1,243 ft. Avg HR 116 bpm. I watched an episode of Reacher and maybe half of Saltburn. Saltburn is weird and I might not finish it.

Niggles: None

2 bourbon 2 rye

Sunday 7

TP 45 52 5. Resting HR 51. Sleep score 75. Body battery 81/21 (+60). Weight 175.9.

Multiple calf rehab sessions.

Elst Yoga with Kaylan good times!

No alcohol. I added suger to my oatmeal and had 1 Milky Way mini and a Swiss Miss hot chocolate with a chocolate bomb.

Week 52 - 2023

Week of December 25

Relative effort: 148

Runs/mileage: 5/37.66 (1,462.68)

Rides/mileage: 0/0 (1,655.85)

X-training time: 8:02

Training time: 2:05

Resting HR: 54

Average weight:

Sleep score: 77

Monday 25 - Merry Christmas

TP 49 52 -5. Resting HR 55. Sleep score 76. Body battery 84/25 (-1).

I had some soreness from yesterday's yoga.

I ate too much and loved it. It was a wonderful day with Kristen and Justin both being here last night and most of the day today. I'm very thankful for all I have.

1 bourbon

Tuesday 26

TP 49 52 -5. Resting HR 54. Sleep score 83. Body battery 84/12 (-14). Weight 175.2.

Home Gym Session - KB deadlift 35-40 3/8. KB snatch 20 3/5. Hip flexor and piriformis stretch x 3. Push ups / L-abs 3/10. Step ups 3/6. Pull ups 1/2 2/5 with band

Morning Run

This was a bit of a grind with a little rain. Relative effort 29. 7.01 mi. Time 1:06:55. Avg Pace 9:33 /mi. Total Ascent 231 ft. Avg HR 143 bpm. GCT Balance 1.4%

Niggles: The issues were not huge, my left foot and right hamstring.

1 bourbon

Wednesday 27

TP 47 51 -2. Resting HR 54. Sleep score 79. Body battery 78/22 (+17). Weight 175.4.

NTC Restorative Yin

Lunch Run

When the sun came out I started getting hot. Relative effort 40. 7.01 mi. Time 1:05:49. Avg Pace 9:24 /mi. Total Ascent 185 ft. Avg HR 145 bpm. GCT Balance 1.8%.

Niggles: I felt better than yesterday.

2 bourbons

Thursday 28

TP 51 52 -6. Resting HR 54. Sleep score 73. Body battery 87/28 (+12). Weight 174.7.

Morning Run

The last mile was at MP, 8:23. Relative effort 23. 7.01 mi. Time 1:04:04. Avg Pace 9:09 /mi. Total Ascent 194 ft. Avg HR 140 bpm. GCT Balance 2.6%.

Niggles: My left calf is a little sore.

Foam Roll and Stretch

No alcohol

Friday 29

TP 54 53 -9. Resting HR 54. Sleep score 71. Body battery 96/27 (-15). Weight 175.2.

My left calf is a little sore.

Morning Run with John and Justin

This was the run I needed. Relative effort 14. 6.43 mi. Time 1:04:46. Avg Pace 10:04 /mi. Total Ascent 159 ft. Avg HR 127 bpm. GCT Balance 2.2%.

Niggles: None

2 bourbons

Saturday 30

TP 55 53 -9. Resting HR 58. Sleep score 72. Body battery 66/2 8 (+11). Weight 175.3.

Long Run

Fun group run, running with others makes the feel easier. Relative effort 32. 10.21 mi. Time 1:36:05. Avg Pace 9:24 /mi. Total Ascent 480 ft. Avg HR 140 bpm. GCT Balance 1.6%.

Niggles: I got a little ill post run with gut issues.

No alcohol

Sunday 31 - New Year's Eve

TP 61 54 -15. Resting HR 52. Sleep score 84. Body battery 87/20 (-27). Weight 173.9.

It is crazy to think 2023 ends today. It was a good year.

Home Gym Session - Squats 30. Plank 1:30. L-abs 20. Push ups 20. Pull ups 10 with band. KB snatch 1/5. LB RDL 1/8.

Elst Yoga with Kaylan