Week 12 - 2024

Week of March 18

Relative effort: 265

Runs/mileage: 5/47.55 (403.97)

X-training time: 3:58

Training time: 11:14

Resting HR: 55

Average weight: 173.9

Sleep score: 70

My goal is to be careful with by body while doing more yoga and strength.

Monday 18

Resting HR 54. Sleep score 77. Body battery 77/23 (41).

Morning Walk to Central Park

Travel home from NYC. The flight was ok until we were descending into Knoxville, then it was the roughest I might have been on.

I had planned to do a Zwift ride or some strength, ended up nothing nothing but recovery.

Tuesday 19

TP 59 66 -2. Resting HR 54. Sleep score 86. Body battery 99/21 (-31). Weight 174.9.

Morning Run

Relative effort 27. This one felt good. 10.01 mi. Time 1:32:35. Avg Pace 9:15 /mi. Total Ascent 163 ft. Avg HR 137 bpm.

Niggles: None

Strength Session total body

NTC Wind-Down Yoga

Wednesday 20

TP 67 67 -10. Resting HR 55. Sleep score 80. Body battery 78/29 (9). Weight 173.1.

Gym Session at the Pilot YMCA. TM 5’. Press 65 2/5 70 2/5 75 1/5. Deadlift 50 + hexbar 5/5. Seated Row 110 2/5 120 2/5 125 1/5. Hip Abduction 70 80 90 3/10. Abdominal Crunch 130 3/10.

NTC Lower Body Restorative Yoga

Thursday 21

TP 61 66 -3. Resting HR 55. Sleep score 60. Sleep wasn't great and I'm feeling it a bit. Body battery 85/18 (-18). Weight 173.7.

Morning Run

Relative effort 16. A few of the hilly bits. 6.01 mi. Time 56:31. Avg Pace 9:25 /mi. Total Ascent 293 ft. Avg HR 138 bpm.

Niggles: None

Recover Glutes and Core

TLR Track Workout

Relative effort 18. 4 x 600 (2:41.8, 2:42.0, 2:39.3, 2:34.7). These marks were not too shabby.

Niggles: None

Friday 22

TP 77 69 -7 (post-run). Resting HR 58. Sleep score 69, not great. Body battery 65/23 (20). Weight 173.5.

I had to go for blood work this morning.

Morning Run

Relative effort 23. 7.35 mi. Time 1:07:04. Avg Pace 9:08 /mi. Total Ascent 216 ft. Avg HR 141 bpm.

Niggles: None

Saturday 23

TP 101 73 -8 (post-run). Resting HR 54. Sleep score 65. Body battery 89/5 (-34). Weight 174.8.

Long Run

Relative effort 165. 20.01 mi. 3 easy. 4 x 3 miles at MP (25:24, 25:21, 25:21, 25:24). 3 easy. Time 2:55:40. Avg Pace 8:47 /mi. Total Ascent 435 ft. Avg HR 150 bpm.

Niggles: Normal issues related to the long run breakdown.

Recovery program: toe spacers, Epsom salt bath, NTC Gentle Yoga, Ice Legs

We went to The Bistro for dinner and drinks, then to the Vault for more drinks.

Sunday 24

Resting HR 60. Sleep score 52. Body battery 51/10 (41). Weight 172.5.

Elst Yoga

KTC Beer Run - Albright Grove

Week 11 - 2024

Week of March 11

Relative effort: 205

Runs/mileage: 5/35.08 (356.43)

Rides/mileage: no rides (386.19)

X-training time: 1:22

Training time: 6:26

Resting HR: 54

Average weight: 174.8

Sleep score: 74

Race week with travel to NYC

Monday 11

TP 86 69 -22 (post-run). Resting HR 52. Sleep score 76. Body battery 100/28 (-17). Weight 174.3.

The time has changed, but my body's circadian rhythm has not.

Morning Run

Relative effort 12. 5.21 mi. Time 48:18. Avg Pace 9:16 /mi. Total Ascent 104 ft. Avg HR 135 bpm.

Niggles: None

1 bourbon

Tuesday 12

TP 74 67 -17. Resting HR 51. Sleep score 74. Body battery 94/21 (-19). Weight 173.6.

Morning meetings, afternoon run. NTC Gentle Yoga Flow

Afternoon Run

Relative effort 25. A little warmer than I'm accustomed to. 5.20 mi. Time 47:43. Avg Pace 9:10 /mi. Total Ascent 169 ft. Avg HR 146 bpm.

Niggles: My left calf was a little tight.

Evening Workout core and knee stability. Trying to do everything all the time.

1 bourbon

Wednesday 13

Resting HR 59. Sleep score 71. Body battery 60/26 (5). Weight 174.8.

NTC Restorative Yin

This was a normal day until I had some type of episode. I don't know what it was but it was very disorienting. Could it be related to the heart palpatations I've been dealing with?

1 bourbon

Thursday 14

Resting HR 59. Sleep score 51, very little sleep as a result of the evening episode. Body battery 71/21 (8). Weight 176.3.

Morning Run

Relative effort 20. 5.30 mi. Time 46:44. Avg Pace 8:49 /mi. Total Ascent 120 ft. Avg HR 142 bpm.

Niggles: None

The first run in the Saucony Elites.

No alcohol

Friday 15

Resting HR 54. Sleep score 86. Body battery 84/35 (12).

Travel to NYC for the United Airlines NYC Half

Fish tacos at Sean's for lunch and sheppards pie at Long Acre for dinner. It was an Irish Pub kinda day!

2 beers

Saturday 16

TP 55. Resting HR 54. Sleep score 80. Body battery 90/29 (-1).

Central Park Shake Out

Relative effort 16. This was probably too much for a shake out, but running Central Park was worth it! 6.17 mi Time 56:14. Avg Pace 9:07 /mi. Total Ascent 288 ft. Avg HR 134 bpm.

Niggles: My right hamstring was asking for more strength training.

Breakfast at Wholefoods - eggs and rice

We got to enjoy some of the St. Patrick's Day parade. We went to the Dead Rabbit pub and it was much to crowded to eat. We ended up getting in a another pub around the corner for a burger with no bun. Chipotle bowl for dinner.

1 Jameson. 1 Old Fashioned

Sunday 17

Resting HR 53. Sleep score 79. Body battery 84/12 (-30).

United Airlines NYC Half

I was up at 4:30, at the subway at 5:20, and the A corral by 6:50 for a 7:20 race start. I had to stand the entire train ride and after yesterday’s on feet time, my legs were not feeling fresh. I nearly checked out on mile 1, it was crowded, uphill, and I couldn't muster a decent turnover. Overall the course is challenging with several hills and long grinds. My slowest mile was mile 11 on 42nd Street which is odd because it didn't have the most elevation. 7th Ave was the best overall; it was very emotional for me. I pushed hard through the park but slowed a bit at the end when it became clear I wouldn't break 1:45. This makes me want to get into and run the NYC marathon, I will know in a couple weeks. Justin thinks this time is an auto-qualifier for the 2025 NYC Marathon.

Relative effort 123. Time 1:45:32. AG 52 of 471. Avg HR 154 bpm.

Niggles: Only the breakdown that comes from racing a half.

Breakfast at the Brooklyn Diner 57th. We went to The Campbell, a bar inside Grand Central Station, where I had a Manhattan. Very nice! Then dinner at Nino's with wine.

Week 10 - 2024

Week of March 4

Relative effort: 186

Runs/mileage: 6/53.28 (321.35)

Rides/mileage: 1/8.33 (386.19)

X-training time: 1:32

Training time: 10:25

Resting HR: 55

Average weight: 174.9

Sleep score: 73

Recover from Whitestone.

Monday 4

TP 88 65 -24 (post-run). Resting HR 55. Sleep score 87. Body battery 96/23 (-25). Weight 175.9.

Morning Run

This run was not as bad as I expected. Relative effort 17. 7.03 mi. Time 1:04:59. Avg Pace 9:15 /mi. Total Ascent 121 ft. Avg HR 137 bpm.

Niggles: None

MVNT-BRK 12 minutes of stretching and mobility. My leg were achy, hoping this helps.

Zwift - Rolling Highlands in Scotland

Relative effort 4. 8.33 mi. Time 30:49. Avg Speed 16.2 mph. Total Ascent 295 ft. Avg HR 104 bpm.

Niggles: None

1 bourbon

Tuesday 5

TP 91 66 -23 (post-run). Resting HR 57. Sleep score 69. Body battery 67/23 (8). Weight 175.3.

MVNT-BRK 5 minutes stretch. 2 minutes stretch.

Morning Run

Relative effort 32. 3 miles at GMP (8:25, 8:23, 8:15). Avg HR 139.

Niggles: My lower back is sore and my right hip acted up after the GMP segment.

I had a migraine after lunch.

1 bourbon

Wednesday 6

TP 91 66 -23. Resting HR 57. Sleep score 84. Body battery 87/44 (13). Weight 174.0.

Core Training

NTC Wind-Down Yoga Flow

I have been experiencing LBP since Monday; nothing too bad, just annoying.

1 bourbon

Thursday 7

TP 69 64 -16. Resting HR 54. Sleep score 65. Body battery 92/18 (-30). Weight 176.3 with a case of nacho belly.

Morning Run

Relative effort 13. 5.01 mi. Time 47:57. Avg Pace 9:35 /mi. Total Ascent 184 ft. Avg HR 135 bpm.

Niggles: None

NTC Gentle Yoga

TLR Track Thursday

Relative effort 22. 3 x 1k (4:47.8, 4:43.9, 4:38.1)

Niggles: None

I'm attempting to remove sweets (ice cream and Milky Ways) from my diet.

1 bourbon

Friday 8

TP 73 65 -19. Resting HR 56. Sleep score 79. Body battery 58/24 (13). Weight 173.1.

Morning Run

Relative effort 17. 7.30 mi Time 1:07:16. Avg Pace 1:07:16. Total Ascent 225 ft. Avg HR 134 bpm.

Niggles: None, I am tired but got it done.

Saturday 9

TP 106 71 -19 (post-run). Resting HR 56. Sleep score 63. Body battery 95/13 (-22). Weight 174.9.

Morning Long Run

Relative effort 76. 8 miles below BQP. 20.01 mi. Time 3:09:22. Avg Pace 9:28 /mi. Total Ascent 781 ft. Avg HR 140 bpm. Zone 1 and 2 for all but 27 minutes.

Niggles: None, except for long run breakdown. The rain did a number on my nips. I had to run shirtless for the last 5 miles.

2 bourbon

Sunday 10

TP 91 69 -35. Resting HR 59. Sleep score 65. Body battery 64/21 (43). Weight 174.7.

48.7 miles/week average for the past 4 weeks. This has been a great block of training.

Today = full blown recovery mode.

2 bourbon

Week 9 - 2024

Week of February 26

Relative effort: 385 (Whitestone data was flawed)

Runs/mileage: 6/51.39 (268.07)

Rides/mileage: 0 (377.86)

X-training time: 2:18

Training time: 10:35

Resting HR: 55

Average weight: 174.5

Sleep score: 70

Monday 26

TP 80 60 -20 (post-run). Resting HR 51. Sleep score 82. Body battery 100/25 (-18). Weight 175.3.

Morning Run

Relative effort 20. 4 miles under BQ pace. 7.30 mi. Time 1:07:58. Avg Pace 9:19 /mi. Total Ascent 218 ft. Avg HR 138 bpm.

Niggles: None

1 bourbon

Tuesday 27

TP 69 59 -20. Resting HR 53. Sleep score 77. Body battery 85/16 (-14). Weight 174.1.

Morning Run

Relative effort 21. 5 x 100m strides. 9.01 mi Time 1:25:49. Avg Pace 9:31 /mi. Total Ascent 156 ft. Avg HR 136 bpm. GCT Balance 2.2 %.

Niggles: None

Gym Session Concept 2 1k. Squat 95 1/5 115 4/5. Press 65 2/5 70 3/5.

2 bourbon

Wednesday 28

TP 73 60 -23. Resting HR 55. Sleep score 63. Body battery 79/30 (35). Weight 174.1.

We didn't get up for a gym session. MVNT-BRK 7 minutes core

I had a migraine at lunch which put me down for the remainder of the day.

1 bourbon

Thursday 29

TP 62 59 -13. Resting HR 55. Sleep score 85. Body battery 99/10 (-50). Weight 174.9.

Well rested. MVNT-BRK 6' stretch and 9' stretch.

Morning Run

Some of the hilly bits with 5 hill surges and 5 100m strides. Relative effort 16. 5.00 mi Time 47:02. Avg Pace 9:24 /mi. Total Ascent 234 ft. Avg HR 140 bpm. GCT Balance 1.7 %.

Niggles: None

Gym Session Elliptical 5’. Seated Row 110 2/5 120 3/5. Hip Abduction 60 70 80 3/10. Bench 95 1/5 115 1/5 120 3/5. Lateral and rear delts 15 2/8 each. Abdominal Crunch 120 3/10.

TLR Track Workout

Relative effort 21. 8 x 200m Ins-N-Outs (53.8, 54.8, 53.4, 54.0, 50.7, 52.5, 52.7, 51.6) GCT Balance 1.9 %.

Niggles: None

1 bourbon

Friday 1

TP 68 60 -18. Resting HR 57. Sleep score 55. Body battery 53/15 (21). Weight 173.7.

I woke up tired and stiff.

Lunch Run

It was rainy and chilly but I powered through. Relative effort 17. 7.01 mi Time 1:05:50. Avg Pace 9:24 /mi. Total Ascent 82 ft. Avg HR 137 bpm. GCT Balance 2.4 %.

Niggles:

2 bourbon

Saturday 2

Resting HR 56. Sleep score 74. Body battery 72/5 (-30). Weight 147.7.

My left calf was a glitchy before the race.

Whitestone 30k

I am trying to come up with positives about the run and there are a few. 1) hanging out with friends, 2) longest run since October of 2022, 3) a 50 mile week. It is hard not to feel like I am moving backwards in my AG. There were really good performances from Ron, Brent, and Doug. Comparison is the theif of joy.

Relative effort, I forgot my HRM and the HR data is sketchy at best. 18.89 mi. Time 3:09:26. Avg Pace 10:02 /mi. Total Ascent 1,341 ft.

Niggles: No niggles, just long run breakdown.

3 bourbon 1 beer

Sunday 3

TP 85 64 -33. Resting HR 58. Sleep score 57. Body battery 63/6 (57).

I am sore and tired from yesterday's run and last night's heart palpitations.

Elst Yoga It was a little warmer than usual or I was working harder. This was a really nice practice.

1 beer

I had another bout of heart palpitations. This is concerning.