Week 17 - 2024

Week of April 22

Relative effort: 215

Runs/mileage: 6/33.89 (556.05)

Rides/mileage: 4/76.28 (533.38 )

X-training time: 2:18

Training time: 12:55

Resting HR: 59

Average weight: 175.8

Sleep score: 73

This is the beginning of my second week post-marathon.

Monday 22

Resting HR 60. Sleep score 70. Body battery 75/23 (12). Weight 176.4.

Lunch Run

Relative effort 15. 4.64 mi. Time 44:04. Avg Pace 9:30 /mi. Total Ascent 75 ft. Avg HR 139 bpm.

Niggles: My left hamstring

Dinner at the Humble Hog with Justin and Jerry. Drinks after at Downtown Grill. We planned a ride for June 9^th in Greenback. I need to begin some type of bike training.

Tuesday 23

Resting HR 61. Sleep score 74. Body battery 58/16 (-7). Weight 176.9.

I woke with some GI issues and a little bit of a headache. I'm still struggling with a high resting HR and poor sleep. Is it food, alcohol, or something else?

Zwift - Pacer Group Ride: Makuri 40 in Makuri Islands

It is time to start riding with a purpose. Horsey is coming! Relative effort 10. 17.02 mi. Time 1:00:48. Avg Speed 16.8 mph. Total Ascent 469 ft. Avg HR 111 bpm.

Niggles: None

Afternoon Run

Relative effort 35. 5.08 mi. 6 x 20s strides. Time 50:09. Avg Pace 9:52 /mi. Total Ascent 116 ft. Avg HR 147 bpm.

Niggles: None

NTC Runner's Yoga Sequence

No alcohol

Wednesday 24

Resting HR 59. Sleep score 72. Body battery 63/22 (10). Weight 173.5.

Gym Session - TM 5’. Leg Extension TKE 17.5 3/8. Back Extension 100 3/8. Lat Pulldown 120 3/7. SL Leg Press 70 2/7 80 1/7. Chest Press 100 3/7. Seated Leg Curl SL 25 3/7. Shoulder Press 40 3/7. Pec Fly 60 1/7 65 2/7. Rear Delt 40 1/7 50 2/7. Seated Row 110 3/7. Triceps Press 110 3/7. Hip Abductor 85 3/7. Hip Adductor 80 3/7. Bicep Curl 40 3/7. Abdominal Crunch 140 3/7.

Zwift - Volcano Climb in Watopia

Relative effort 11. 15.98 mi. Time 1:00:30. Avg Speed 15.8 mph. Total Ascent 682 ft. Avg HR 116 bpm.

Niggles: None

NTC Gentle Yoga

No alcohol

Thursday 25

Resting HR 60. I've had 2 days with no alcohol and my HR is still elevated. Sleep score 76. Body battery 72/10 (-22). Weight 174.8.

Hill Ladder

Relative effort 19. 6.04 mi. Time 58:45. 3.80 Up. 30s, 40s, 50s, 50s, 40s, 30s. 1 Down. Total Ascent 224 ft. Avg HR 139 bpm.

Niggles: None

BLVD 60

Relative effort 18. 16.03 mi. Time 1:00:48. Avg Pace 15.8 mph. Total Ascent 846 ft. Avg HR 131 bpm.

Niggles: None

Friday 26

Resting HR 57. Sleep score 65. Body battery 65/20 (38). Weight 175.7.

Morning Run

Relative effort 17. 4.52 mi with 4 x 15s strides. Time 43:46. Avg Pace 9:41 /mi. Total Ascent 145 ft. Avg HR 142 bpm.

Niggles: None, but I did have a blood sugar issue. Is this EIH?

2 bourbon

Saturday 27

Resting HR 57. Sleep score 83. Body battery 96/25 (-25). Weight 175.6.

I'm meeting the team at the Dogwood 5k and running a 10 miler from there.

Morning Long Run

Relative effort 40. 10.14 mi. Time 1:36:46. Avg Pace 9:32 /mi. Total Ascent 554 ft. Avg HR 143 bpm.

Niggles: My right hip flexor.

I ate a whole pizza for lunch. We celebrated Danny's birthday at Woodlake Golf Course.

1 rum 1 bourbon

Sunday 28

Resting HR 57. Sleep score 72. Body battery 87/17 (-10). Weight 178.1.

Elst Yoga - outside and hot

Lunch Ride

Relative effort 26. 27.25 mi. Time 1:58:19. Avg Speed 13.8 mph. Total Ascent 1,581 ft. Avg HR 121 bpm.

Niggles: My upper back/neck and butt.

Xul Beer Run

Relative effort 10. 3.46 mi. Time 43:15. Avg Pace 12:30 /mi. Total Ascent 292 ft. Avg HR 130 bpm.

Niggles: None

This was a BIG day!

Week 16 - 2024

Week of April 14

Relative effort: 80

Runs/mileage: 2/10.64 (522.17)

Rides/mileage: 4/52.85 (457.10)

X-training time: 1:48

Training time: 6:53

Resting HR: 57

Average weight: 175.7

Sleep score: 73

More race musings.
Looking back, I hadn’t finished a marathon since October of 2021.
I got the Elites dialed in perfect with the Currex and last minute sock change. I’ve got no black toe or blisters (update: I now have a bruised toe on my left foot). If my quads would have held up as well as my feet I might have ran faster.
How much better would we have done if cooler? My Garmin recorded average temperature 71° and a high of 86°.

Monday 15

TP 52 67 8. Resting HR 55. Sleep score 64. Body battery 87/32 (26). Weight 176.8.

Recovery - Walking is still labored and stairs are awful.

Boston Maraton 128. It's hard not to be motivated.

Tuesday 16

TP 44 65 15. Resting HR 54. Sleep score 71. Body battery 98/31 (-17). Weight 176.4.

It was a busy day - Pat to the airport. Pick up Nash. Lunch with Amparo. Work.

Upstairs is better, downstairs is improving. I did some grounding for recovery.

Too much alcohol

Wednesday 17

TP 41 64 21. Resting HR 56. Sleep score 75. Body battery 75/28 (3). Weight 176.1.

Gym Session - Elliptical 5’. Bench 95 1/5 115 2/5 125 1/5 135 1/4. Leg Press 120 3/8. SL Leg Press 70 3/8. Seated cable row 70 2/5 75 2/5 85 1/5. Hip Abductor 82.5 3/10. Triceps Press 100 3/10.

I'm not feeling great, 2 tylenol and nap helped.

Zwift - Pacer Group Ride: Volcano Circuit in Watopia with Bernie

Relative effort 10. Bernie dropped me. 17.94 mi. Time 1:00:21. Avg Speed 17.8 mph. Total Ascent 469 ft. Avg HR 111 bpm.

Niggles: None

1 bourbon

Thursday 18

TP 42 64 19. Resting HR 56. Sleep score 77. Body battery 81/14 (-24). Weight 175.6.

I have some soreness from the gym.

Bike Testing - 3 x Up the Hill

Relative effort 2. Time 2.81 mi. Total Ascent 199 ft.

Niggles: The Cinelli preformed great.

Cherokee 60

Relative effort 11. 15.41 mi. Time 1:01:39. Avg Speed 15.0 mph. Total Ascent 469 ft. Avg HR 116 bpm.

Niggles: My butt and upper back are not ready for cycling.

NTC Wind-Down Yoga Flow

1 rum

Friday 19

TP 39 63 19. Resting HR 59 that's HIGH. Sleep score 75. Body battery 53/20 (11). Weight 174.8.

Zwift 60'

Relative effort 11. 16.69 mi. Time 1:00:24. Avg Speed 16.6 mph. Total Ascent 709 ft. Avg HR 118 bpm.

Niggles: None

Almost 53 miles cycling for the week and I ticked off several to-dos.

1 beer and 1 bourbon

Saturday 20

Resting HR 60. Sleep score 73. Body battery 66/13 (-8). Weight 174.9.

My resting HR has been SHIT this week and my sleep hasn't much better.

Easy Run with John

Relative effort 28. 8.61 mi. Time 1:26:22. Avg Pace 10:02 /mi. Total Ascent 324 ft. Avg HR 137 bpm.

Niggles: A little left calf early on

Afternoon hangout with John and the Ferrell's at Woody's. 2 or 3 beers and 1 bourbon

Sunday 21

Resting HR 60. Sleep score 79. Body battery 54/22 (4). Weight 175.6.

Elst Yoga (this was a struggle)

Crafty at Baker Creek Beer Run

Relative effort 13. 2.03 mi. Time 20:46. Avg Pace 10:13 /mi. Total Ascent 122 ft. Avg HR 146 bpm.

Niggles: None

1 seltzer, 1 beer, 1 bourbon

Week 15 - 2024

Week of April 8

Relative effort: 399

Runs/mileage: 3/36.51 (511.53)

X-training time: 0:54

Training time: 6:23

Resting HR: 54

Average weight: 174.2

Sleep score: 73

Race Week! Let's do this!

Monday 8

TP 55 69 7. Resting HR 52. Sleep score 82. Body battery 97/40 (13). Weight 174.1.

Morning Yoga Foam roll and stretch

Easy Run

Relative effort 12. Easy with strides. 3.55 mi. Time 31:38. Avg Pace 8:54 /mi. Total Ascent 78 ft. Avg HR 141 bpm.

Niggles: None

No alcohol

Tuesday 9

TP 63 70 9. Resting HR 51. Sleep score 84. Body battery 94/30 (-21). Weight 173.9.

5 x 1K

Relative effort 23. 5 x 1k (5:14.1, 5:13.8, 5:11.7, 5:13.0, 5:10.7)

Niggles: None

I feel like I should have done more yesterday.

1 beer

Wednesday 10

TP 54 69 7. Resting HR 53. Sleep score 85. Body battery 100/44 (7). Weight 174.4.

All-day recovery

No alcolhol

Thursday 11

Resting HR 54. Sleep score 70. Body battery 93/25 (-20). Weight 174.6.

Morning Weight Training Core and upper body

Travel to Carmel, IN. We ran into traffic issues and were delayed almost an hour. DIverted off the highway into Georgetown for dinner at the Local Feed. I had an Old Fashioned that had too much cinnamon flavor.

Friday 12

Resting HR 55. Sleep score 77. Body battery 92/32/(38).

My anxiety is is palpable.

Breakfast at Rosie's

Dinner at Juniper's on Main

NTC Gentle Yoga

Saturday 13

Resting HR 56. Sleep score 78. Body battery 93/5 (-64).

Lots of pre-race nerves but I felt great, my legs had the bounce.

Carmel Marathon

Historic Relative Effort - 360. Time 3:55:56.29. BQ by 9:03.31 AG 12. Avg HR 159 bpm. I went out at 3:40 pace but couldn't hold it. I think I could have done 3:50 if I would have been more conservative early.

Niggles: I had a right side stitch around mile 18. My left hip started acting up about the same time. During the final 3-4 miles I could only run about .2 miles before stopping to walk. It felt like my legs were going give out.

I can't remember being ever being this tired.

Lunch at Byrne Pizza. Excellent as always. 2 Manhattans.

Dinner at Bub's Burgers. The milshake was good but the burger was just ok.

Sunday 14

TP 60 68 0. Resting HR 58. Sleep score 33. Body battery 32/6 (26).

Travel ome from Carmel. I'm haven't been this sore since Boston.

1 bourbon

Week 14 - 2024

Week of April 1

Relative effort: 116

Runs/mileage: 4/30.17 (478.57)

X-training time: 1:42

Training time: 6:31

Resting HR: 52

Average weight: 173.8

Sleep score: 74

Taper Time

Monday 1

TP 72 72 -10. Resting HR 51. Sleep score 89. Body battery 100/20 (-38). Weight 173.5.

Lunch Run

Relative effort 21. A little warmer than usual. 6.02 mi. Time 56:22. Avg Pace 9:22 /mi. Total Ascent 144 ft. Avg HR 138 bpm.

Niggles: None

Strength Session - Core, Shoulders, and Decline squats

NTC Gentle Yoga

2 bourbon

Tuesday 2

TP 85 74 -10 (post-run). Resting HR 54. Sleep score 62. I just couldn't get it right. Body battery 78/27 (11). Weight 173.8.

Fartlek

Relative effort 36. 8 x 1:00 (pace between 7:09 and 6:30)

Niggles: It was a hard effort, maybe the heat or maybe the fact it was not a morning run.

Strength - KB, Push-ups, Pull-ups, LB, and Core.

NTC Runner's Restorative Sequence

2 bourbon

Wednesday 3

TP 74 73 -12. Resting HR 54. Sleep score 76. Body battery 78/38 (12). Weight 172.6.

Gym Session - Concept 2 1k. Leg Extension TKE 17.5 3/10. Seated Leg Curl SL 30 3/5. Deadlift 50 + hexbar 5/5. Press 65 2/5 70 2/5 75 1/5. Seated cable row 70 5/5.

Went to dinner with Jud, and Bobby at Aubrey's. Good times.

3 bourbons

Thursday 4

Resting HR 53. Sleep score 67. Body battery 96/21 (39). Weight 172.8.

I had a rough night with heart palpitations. On top of it all I had a migraine.

No alcohol

Friday 5

TP 65 71 6 (post-run). Resting HR 52. Sleep score 88. Body battery 100/30 (-38). Weight 174.1.

Morning Run

Relative effort 14. 5.37 mi. Time 50:27. Avg Pace 9:23 /mi. Total Ascent 99 ft. Avg HR 139 bpm.

Niggles: None. I felt really good today.

No alcohol

Saturday 6

TP 74 72 6 (post-run). Resting HR 55. Sleep score 66. Body battery 83/14 (-29). Weight 174.1.

Strict taper 50, 40, then 30 miles.

CHKM Shake Out with Des

Relative effort 34. 11.95 mi. Time 1:58:32. Avg Pace 9:55 /mi. Total Ascent 9:55 /mi. Avg HR 136 bpm.

Niggles: None

2 bourbon

Sunday 7

TP 63 71 -1. Resting HR 56. Sleep score 67. Body battery 59/23 (29). Weight 175.6.

I had a lot of time on feet hanging out and cheering on runners during the CHKM. This was a great day.

1 beer 2 bourbon

I am still having heart palpitations, more noticeable at night. I ordered a Kardia Mobile to monitor for A-Fib.

Week 13 - 2024

Week of March 25

Relative effort: 153

Runs/mileage: 5/40.88 (444.85)

Rides/mileage: 1/18.07 (404.26)

X-training time: 2:17

Training time: 9:45

Resting HR: 55

Average weight: 175.3

Sleep score: 81

Three weeks until Carmel. Focus on daily strength and yoga.

Monday 25

TP 79 71 -20. Resting HR 53. Sleep score 85. Body battery 98/20 (-21). Weight 174.7.

Monday Special

Relative effort 20. 7.30 mi. Time 1:09:01. Avg Pace 9:27 /mi. Total Ascent 235 ft. Avg HR 137 bpm.

Niggles: I did not feel fresh and it took a while to feel normal. My right achillies complained for the first mile or more. Left knee is feeling janky.

Strength Session - Core and knee stability

NTC Lower-Body Restorative Sequence

Tuesday 26

TP 80 71 -21. Resting HR 58. Sleep score 79. Body battery 70/30 (23). Weight 176.5. Chinese and popcorn.

I had my annual physical with an EKG. Nothing remarkable.

Nasty weather with heavy rain. No running today.

Gym Session - Concept 2 Row 1k. Squat 95 1/5 115 3/5 125 1/5. Bench 95 1/5 115 2/5 125 2/5. Seated Row 120 3/5 125 1/5 130 1/5. Abdominal Crunch 130 1/10 135 2/10. Hip Abduction 90 3/10.

NTC Wind-Down Yoga Flow

Wednesday 27

TP 76 71 -12 (post-ride). Resting HR 55. Sleep score 86. Body battery 93/33 (-2). Weight 175.3.

Strength Session - hips and core

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

Relative effort 10. 18.07 mi. Time 1:00:30. Avg Speed 17.9 mph. Total Ascent 682 ft. Avg HR 112 bpm.

Niggles: None

Thursday 28

Resting HR 53. Sleep score 77. Body battery 81/21 (-17). Weight 176.9.

Some of the Hilly Bits

Relative effort 25. 7.01 mi. Time 1:05:55. Avg Pace 9:24 /mi. Total Ascent 364 ft. Avg HR 140 bpm.

Niggles: I don't recall having any.

Track Workout

Relative effort 20. 8 x 300m (1:14.0, 1:14.9, 1:10.9, 1:16.9, 1:14.5, 1:14.9, 1:13.3, 1:11.6)

Niggles: None, but I did have an anxiety issue on rep 3. I'm proud of the way I handled it and completed the workout.

Friday 29

TP 71 71 -10. Resting HR 56. Sleep score 79. Body battery 78/15 (-4). Weight 173.5.

NTC Runner's Restorative Sequence

Morning Run

Relative effort 27. This was the fastest on the course. 7.31 mi. Time 1:06:18. Avg Pace 9:04 /mi. Total Ascent 232 ft. Avg HR 141 bpm.

Niggles: None

Saturday 30

TP 96 75 -11. Resting HR 54. Sleep score 84. Body battery 79/11 (-16). Weight 175.2.

Social Run Sparked Joy

Relative effort 39. I ran miles with lots of different folks. 15.05 mi. Time 2:23:40. Avg Pace 9:33 /mi. Total Ascent 509 ft. Avg HR 135 bpm.

Niggles: None

This run officially ended my first 200 mile month.

Dinner at I Heart Sushi with the Byrd and Ferrell families. Woody's for cocktails after.

Sunday 31

TP 84 73 -21. Resting HR 55. Sleep score 75. Body battery 73/15 (50). Weight 175.0.

NTC Restorative Yin

Full on recovery mode.