Week 8 - 2024

Week of February 19

Relative effort: 169

Runs/mileage: 5/45.54 (216.67)

Rides/mileage: 2/33.76 (377.86)

X-training time: 2;07

Training time: 11:13

Resting HR: 58

Average weight: 174.7

Sleep score: 72

Monday 19

TP 57 54 -12. Resting HR 55. Sleep score 84. Body battery 100/19 (-25). Weight 173.9.

MVNT-BRK 6 minutes core, 6 minutes mobility, and 10 minutes grounding.

Lunch Run

Relative effort 22. 7.22 mi. Time 1:07:01. Avg Pace 9:17 /mi. Total Ascent 258 ft. Avg HR 139 bpm.

Niggles: None

1 bourbon

Tuesday 20

TP 73 57 -13 (post-run). Resting HR 59. Sleep score 75. Body battery 57/16 (-1). Weight 174.0.

Morning Run

Relative effort 22. 9.01 mi. Time 1:25:59. Avg Pace 9:33 /mi. Total Ascent 124 ft. Avg HR 137 bpm.

Niggles: None. My legs got very achy in the evening.

MVNT-BRK 10 minutes of grounding

No Zwift workout.

1 bourbon

Wednesday 21

TP 63 55 -16. Resting HR 57. Sleep score 83. I had pretty good sleep, didn't wake up once. Body battery 81/26 (14). Weight 174.2.

Gym Session Pilot Y: Bench 115. Hexbar Deadlift 50. Press 75. Planks.

Zwift - Pacer Group Ride: Island Hopper in Makuri Islands with Bernie

Relative effort 11. 17.17 mi. Time 1:00:11. Avg Speed 17.1 mph. Total Ascent 568 ft. Avg Power 121 W. Avg HR 114 bpm.

Niggles: None

No alcohol

Thursday 22

TP 58 55 -12. Resting HR 56. Sleep score 76. Body battery 80/13 (-20). Weight 175.3.

I am very sore from lifting. MVNT-BRK 6 minutes of LQ stretching

Morning Run

Relative effort 15. Some of the hilly bits. 6.01 mi. Time 58:10. Avg Pace 9:41 /mi. Total Ascent 293 ft.

Niggles: None, it was a better day than expected.

No track workout, we thought it was too windy. I'm having a little FOMO.

Zwift - Pacer Group Ride: Island Hopper in Makuri Islands with Bernie

Relative effort 10. 16.59 mi. Time 1:00:25. Avg Speed 16.5 mph. Total Ascent 709 ft.

Niggles: None

2 bourbon

Friday 23

TP 72 58 -13 (post-run). Resting HR 59. Sleep score 66. Body battery 66/17 (8). Weight 174.1.

MVNT-BRK - 9 minutes of LQ stretching

Morning Run

Relative effort 23. 1:06:29 Time. Avg Pace 9:06 /mi. Total Ascent 237 ft. Avg HR 132 bpm.

Niggles: None

1 bourbon

Saturday 24

TP 61 56 -14. Resting HR 56. Sleep score 75. Body battery 75/17 (-11). Weight 176.3.

Long Run

Relative effort 58. 16 miles with the last 3 pick up (8:51, 8:17, 8:07)

Niggles: None

Post-Run Stretching 7 minutes and Ice Legs

3 Old Fashions with John and Susie at Woody's

Sunday 25

TP 75 59 -27. Resting HR 61. Sleep score 46. Body battery 62/23 (39). Weight 174.8.

The drinks from last night hit pretty hard, woke up at 1:30 and took a couple Tylenol. I feel good enough this morning.

Elst Yoga

2 beers

Week 7 - 2024

Week of February 12

Relative effort: 223

Runs/mileage: 7/44.77 (171.13)

Rides/mileage: 2/11.97 (344.11)

X-training time: 1:39

Training time: 9:27

Resting HR: 57

Average weight: 174.2

Sleep score: 69

My goal this week is to recover from this illness.

Monday 12

TP 44 51 11 (post-run). Resting HR 58, for some reason my heart was beating out of chest most of the night. Sleep score 74. Body battery 64/21 (-1). Weight 177.0. Chinese food blows me up.

MVNT-BRK 10 minutes

Lunch Run

My first run post illness and it went better than expected. Relative effort 22. 6.02 mi. Time 56:13. Avg Pace 9:20 /mi. Total Ascent 116 ft. Avg HR 142 bpm.

Niggles: None

Tuesday 13

Resting HR 58. Sleep score 77. Body battery 75/12 (-22). Weight 175.3.

Yoga / Core

Morning Run

Relative effort 21. 8.50 mi. Time 1:19:51. Avg Pace 9:23 /mi. Total Ascent 183 ft. Avg HR 137 bpm.

Niggles: None

MVNT-BRK 5 minutes

Zwift - Emily's Short Mix in Watopia

Relative effort 8. A 95% workout. Hard bits were 1) 3:00 @ 165W, 1:00 @ 195W, 1:00 225W. 2) 3:00 @ 165W, 2:00 @ 195W, 2:00 225W. 3) 3:00 @ 165W, 3:00 @ 195W, 3:00 225W.

Niggles: None

Dinner with Amanda and Jerry at Outback and I had 2 Old Fashions.

Wednesday 14

TP 47 51 -2. Resting HR 57. Sleep score 65. Body battery 67/18 (42). Weight 173.5.

My symptoms are a little worse, I need to get back on my recovey routine.

MVNT-BRK 9 minutes

Thursday 15

TP 40 50 5. Resting HR 56. Sleep score 80. Body battery 87/19 (-30). Weight 174.0.

MVNT-BRK 5 minutes - bands (pre-run). 5 minutes - KB carry and DL. Med ball core, renegade row, PUs, and SL RDL.

Easy 5

The first run in the Puma Deviate. Relative effort 17. 5.17 mi. Time 51:14. Avg Pace 9:54 /mi. Total Ascent 121 ft.

Niggles: None

I had a short nap during lunch.

TLR Track Thursday

Relative effort 18. There are times within a rep that my form breaks down. It might only be for a strides or 2, other than that, I felt very strong. 12 x 200 (0:45.6, 0:46.0, 0:44.7, 0:46.5, 0:44.9, 0:43.6, 0:44.5, 0:42.6, 0:44.4, 0:44.6, 0:44.5, 0:42.8)

Niggles: None

1 bourbon

Friday 16

TP 46 51 -8. Resting HR 56. Sleep score 66. Body battery 72/21 (4). Weight 171.5.

I'm a little tired. MVNT-BRK 5 minutes of stretching.

Morning Run

All the miles were below BQ pace. Relative effort 19. 5.24 mi. Time 48:12. Avg Pace 9:12 /mi. Total Ascent 129 ft.

Niggles: None, but I have some soreness from last night's track workout.

2 bourbon

Saturday 17

Resting HR 56. Sleep score 78. Body battery 59/5 (-14). Weight 173.7.

Carpooled with John

Strawberry Plains HM

This was a hard one. I didn't approach it like a race but a quality long run. Mission accomplished. I was still sore from the track workout, which made this a slog. Relative effort 105. 1:56:13. Pace 8:52. AG 4^th.

Niggles: Hamstrings and calves were grumpy from all the hills.

The after party was fun, parking lot cocktails and Cantina Amigos for lunch.

3 cocktails and 2 beers.

Sunday 18

TP 63 54 -17. Resting HR 61. Sleep score 46. Body battery 59/20 (39). Weight 174.1.

Elst Yoga

Afternoon nap

2 beers

Week 6 - 2024

Week of February 5

Relative effort: 116

Runs/mileage: 4/22.09 (132.38)

Rides/mileage: 4/42.15 (332.14)

X-training time: 6:38

Training time: 0:24

Resting HR: 56

Average weight: 173.6

Sleep score: 67

6 weeks until NYC. 11 weeks until Carmel. "Do What Needs To Be Done" Hamstring and calf strength and total body stretching.

Monday 5

Resting HR 51. Sleep score 72. Body battery 84/26 (5).

Travel home from Orlando. I had a mild panic attack on the plane. I had a window seat and a large lady and sat in the middle seat. When she did, it was like the air went away and I got very hot. It lasted on a few minutes I took off my hoodie and got the air to blow on me then I was fine.

I took about an hour nap.

All the Hilly Bits

We decided to park at the Haw Ridge lot to maybe beat some of the work traffic. This made for a hilly run. Relative effort 31. 6.10 mi. Time 58:34. Avg Pace 9:36 /mi. Total Ascent 403 ft. Avg HR 145 bpm.

Niggles: I felt a bit in my right calf and hamstring.

No alcohol

Tuesday 6

TP 45 51 0. Resting HR 56. Sleep score 70. Body battery 84/16 (-24). Weight 173.5.

I am having some gut issues this morning.

Morning Run

Relative effort 27. 8.01 mi. 5 up. 2 at MP (8:28.8, 8:23.1). 1 down. Time 1:15:21. Avg Pace 9:24 /mi. Total Ascent 123 ft. Avg HR 140 bpm.

Niggles: My right hamstring was grumbling.

I had to take a 45 minute nap.

Zwift - Alpha in Watopia

Relative effort 5. A 90% workout. 6.47 mi. Time 30:17. Avg Speed 12.8 mph. Total Ascent 381 ft. Avg HR 114 bpm.

Niggles: None

No alcohol

Wednesday 7

TP 59 54 0. Resting HR 58. Sleep score 71. Body battery 74/14 (-13). Weight 174.8.

Hamstring and Calves Strengthening - KB deadlift. Standing calf raise. Single leg balance with med ball. Single leg RDL. Glute bridge with feet elevated.

Zwift - Pacer Group Ride: Railways and Rooftops in Makuri Islands

Relative effort 12. 16.35 mi. Time 1:00:14. Avg Speed 16.3 mph. Total Ascent 965 ft. Avg HR 123 bpm.

Niggles: None, but I'm feeling a little sick with this sinus infection.

2 bourbon

Don't compund being sick with other bad decisions. FOCUS HARDER...

Thursday 8

TP 64 55 -2. Resting HR 59. Sleep score 49. Body battery 56/15 (3). Weight 172.8.

I am not worse, but resting HR and sleep score are not good.

Pre-Track Run

Relative effort 11. 4.00 mi. Time 38:12. Avg Pace 9:32 /mi. Total Ascent 102 ft. Avg HR 139 bpm.

Niggles: None

TLR Track Workout

Relative effort 16. 6 x 300 (1:16.8, 1:17.8, 1:16.7, 1:14.1, 1:17.8, 1:14.5). My pace was off due to my sinus infection.

Niggles: My right hamstring (I need more strengthening)

Night Yoga

2 bourbon

Friday 9

TP 51 53 -6. Resting HR 60, still high. Sleep score 54, still low. Body battery 64/19 (45). Weight 172.2.

The rain and my illness made my decision not to run an easy one.

2 bourbon

Saturday 10

TP 44 52 1. Resting HR 55. Sleep score 75. Body battery 96/42 (-11). Weight 173.9.

The cold has moved to my chest.

I missed another run but it was the best decision. I will be OK and eventually this will become a great year.

2 bourbon

Sunday 11

TP 38 50 8. Resting HR 54. Sleep score 77. Body battery 86/22 (-31). Weight 174.4.

When I first woke up I was feeling good. It only took a little moving around to realize I 'm not over it yet.

Zwift - Pacer Group Ride: The Big Ring in Watopia with Bernie

Relative effort 11. 16.59 mi. Time 1:00:24. Avg Speed 16.5 mph. Total Ascent 597 ft.

Niggles: None, I had a couple coughing issues.

2 bourbon

Week 5 - 2024

Week of January 31

Relative effort: 119

Runs/mileage: 5/30.48 (104.27)

Rides/mileage: 0 (289.99)

X-training time: 1:23

Training time: 6:16

Resting HR: 55

Average weight: 174.9

Sleep score: 74

Stress level: 28

Monday 29

TP 58 53 -3 (post-run). Resting HR 56. Sleep score 69. Body battery 85/30 (3). Weight 177.1.

Multiple movement breaks

Lunch Run

Relative effort 26. 6.60 mi. Time 1:00:49. Avg Pace 9:13 /mi. Total Ascent 197 ft. Avg HR 142 bpm.

Niggles: My left calf tightened up while on Emory Valley. This time I think it is due to lower back issues.

No alcohol

Tuesday 30

TP 50 52 -5. Resting HR 53. Sleep score 76. Body battery 87/37 (18). Weight 174.6.

Movement breaks, mostly stretches

Morning Run

I really didn't expect much out of this run, but it was a success. Thankful for another run day in the books. Relative effort 20. 7.31 mi. Time 1:10:02. Avg Pace 9:35 /mi. Total Ascent 87 ft. Avg HR 140 bpm.

Niggles: None, hopefully the lower back stretches are helping.

Around 10:00 I started getting a migraine, it was a bad one. My vision was so bad I could not see to type. I took Tylenol and a nap. My vision improved but the I felt crappy the remainder of the day.

NTC Wind-Down Yoga Flow

No alcohol

Wednesday 31

TP 53 52 -9. Resting HR 52. Sleep score 97. Body battery 100/31 (-24). Weight 173.3.

Gym Session - Seated Leg Curl SL 30 3/7. Leg Extension TKE 17.5 3/10 10 ct hold on last rep. Hip Abductor 82.5 3/8. Hip Adductor 80 3/8. Lat Pulldown 125 3/6. Barbell press 65 3/7. Barbell squat 95 1/5 105 2/5. Bench press 95 1/8 115 1/5 1/5 135 1/3

Core / ROM Session

1.5 bourbon

I didn't accomplish all the things I wanted today, but I did get a lot of work done.

Thursday 1

TP 50 52 -5. Resting HR 56. Sleep score 71. Body battery 74/10 (-32). Weight 174.5.

Morning Run

Relative effort 11. 4.00 mi. Time 37:26. Avg Pace 9:21 /mi. Total Ascent 32 ft. Avg HR 137 bpm. The last 2 miles were just below BQ pace.

Niggles: None

TLR Track Thursday

Relative effort 25. 6 x 600m (2:42.1, 2:47.4, 2:40.8, 2:42.0, 2:40.1, 2:42.2)

Niggles: My right calf got tight, but only during the recovery segment.

1 bourbon

Friday 2

TP 54 53 -9. Resting HR 58. Sleep score 60. Body battery 49/13 (12). Weight 174.8.

Travel to Orlando. We had lunch at Longhorn Steakhouse

Puma Group Run from the Track Shack

I test run the Puma Nitro Deviate 2, I liked the shoe. Relative effort 11. 3.24 mi. Time 31:00. Avg Pace 9:34 /mi. Total Ascent 67 ft. Avg HR 137 bpm.

Niggles: None

Dinner at Pigza, I had Pesto Gnocchi with chicken

2 bourbon

Saturday 3

Resting HR 55. Sleep score 65. Body battery 75/14 (3).

We spent the day being spectators at the USA Olympic Trials. It was a great day, sunny and warm.

After the Trials we went to Disney Springs and had dinner at Cookes of Dublin. I had Hog in a Box. We had lots of time on feet.

1 whiskey, 1 beer, 1 bourbon

Sunday 4

Resting HR 59. Sleep score 77. Body battery 54/28 (20).

Morning Run

A nice easy loop to finish up the week. Relative effort 19. 4.57 mi. Time 41:24. Avg Pace 9:03 /mi. Total Ascent 33 ft. Avg HR 142 bpm.

Niggles: None

We had Kekes for breakfast and I had eggs and potatoes. We spent the rest of the morning shopping at the outlets. We had mexican for dinner, I got fajitas that were not great.