Week 21 - 2024

Week of May 20

Relative effort: 160

Runs/mileage: 3/18.76 (674.90)

Rides/mileage: 4/87.24 (724.86)

X-training time: 0:40

Training time: 10:25

Resting HR: 57

Average weight: 175.6

Sleep score: 71

Horsey week and 5 weeks until Peachtree

Monday 20

Resting HR 56. Sleep score 88. Body battery 92/12 (-21). Weight 175.6.

NTC Gentle Yoga

Morning Run

Heat acclimination is trending up. Relative effort 30. 5.25 mi. Time 48:15. Avg Pace 9:11 /mi. Total Ascent 106 ft. Avg HR 145 bpm.

Niggles: None, but my left calf cramped when I got home. WTF!

Zwift - Beach Island Loop in Watopia

Relative effort 10. 15.78 mi. Time 1:00:31. Avg Speed 15.6 mph. Total Ascent 318 ft. Avg HR 112 bpm.

Niggles: None. I tried an new cleat postition and it worked out ok.

Glute and Core Strength - Lateral Toe Taps 2/10. Shifting Front Planks 2/30s. Single Leg Bridge 2/10. Side Planks 2/20s. Supine Scissor Kicks 2/30s. KB curl to press. 25 5/10.

1 bourbon

Tuesday 21

Resting HR 55. Sleep score 71. Body battery 69/24 (32). Weight 175.6.

I had a bag of popcorn nd a Hershey Bar. All in moderation. I had a weird night of sleep and bailed on my run.

Top Golf for fun, games, and beer. I hit few good shots that I was proud of. 3 beers.

Wednesday 22

Resting HR 54. Sleep score 76. Body battery 89/23 (-26). Weight 175.8.

Hill Repeats

Relative effort 20. 8 x 150m (all were sub-5k pace)

Niggles: None

Golf, 9 holes at Centennial. On hole 6 or 7 my right forearm started hurting. I had to quit soon after.

2 bourbon

Thursday 23

Resting HR 57. Sleep score 76. Body battery 70/30 (10). Weight 175.6.

Morning Run

On Thursdays we run hills. Relative effort 18. 6.50 mi. Time 1:01:38. Avg Pace 9:29 /mi. Total Ascent 290 ft. Avg HR 136 bpm.

Niggles: None

Travel to Georgetown, KY

Dinner at Local Feed, fried chicken and mashed potatoes. 2 bourbon. We met the bartender Adam who recommended a couple dining places; Windy Corner and Wallace Station.

Friday 24

Resting HR 58. Sleep score 78. Body battery 79/13 (-11).

Horsey Day 1

Relative effort 25. 23.28 mi. Time 1:24:04. Avg Speed 16.6 mph. Total Ascent 1,243 ft. Avg HR 129 bpm.

Niggles: None

Mid-ride breakfast at Dixie Cafe. Dinner at Local Feed. Meatloaf, mashed potatoes, and carrots. Blackberry cobbler to go. Justin and I walked up to Fava to meet the KillerBeez to get Justin's helmet that he loaned to Mike. Someone told us that Fava has great pie, so I got a slice of coconut. It was disappointing.

Saturday 25

Resting HR 57. Sleep score 63. Body battery 72/14 (-9).

Breakfast was blackberry cobbler and ice cream from the Local Feed.

Horsey Day 2

Justin and I didn't get out early with the others, we rode at 9:30.

Relative effort 28. 26.38 mi. Time 1:36:30. Avg Speed 16.4 mph. Total Ascent 1,407 ft. Avg HR 130 bpm.

Niggles: None

I had lunch at the ride venue; gluten free pasta with meat sauce. It wasn't too bad. We went to Slainte and stayed way too long. I had a beer and shared some nachoes with Justin. On our way to Hoggy's I got the best chicken taco from a food truck. Hoggy's banana split ranks very high on my banana split scale.

Sunday 26

Resting HR 59. Sleep score 44. My worst sleep of the weekend. Body battery 45/19 (17).

Horsey Day 3

We were out of house by 6:30 and riding by 7:00. It was another beautiful ride.

Relative effort 17. 21.81 mi. Time 1:25:58. Avg Speed 15.2 mph. Total Ascent 1,135 ft. Avg HR 120 bpm.

Niggles: None, I felt really good.

Breakfast at Windy's Corner

I have taken a 5 day hiatus from my sweets and crunchy/salty things moderation diet. Tomorrow I begin again.

No alcohol

Week 20 - 2024

Week of May 13

Relative effort: 163

Runs/mileage: 5/35.58 (656.14)

Rides/mileage: 2/20.88 (637.62)

X-training time: 2;24

Training time: 10:50

Resting HR: 52

Average weight: 175

Sleep score: 79

6 Weeks until Peachtree

Monday 13

Resting HR 51. Sleep score 79. Body battery 100/42 (8). Weight 174.6.

Back on it. I'm sleepy.

Morning Run

Relative effort 20. 6.40 mi. Time 59:02. Avg Pace 9:14 /mi. Total Ascent 241 ft. Avg HR 137 bpm.

Niggles: My right ankle hurt in the first mile.

Nap - unknown time

Dinner at Stir - 2 Old Fashioned drinks

Tuesday 14

Resting HR 51. Sleep score 83. Body battery 100/29 (-34). Weight 176.1.

This is my second consecutive day of a 100 body battery.

800s

Relative effort 25. 4 x 800 (3:38.1, 3:37.3, 3:34.4, 3:32.7). Avg HR 153 - 158.

Niggles: None that I remember.

Posterior Chain (PCS) - Single leg RDL 3 3/7. Calf straight leg BW 3/10. KB DL 40 3/8. Calf bent knee 30 3/15. Hip thrust feet elevated 3/10. Exercise ball curls 3/8. Shoulder ER and HA bands 3/10.

Zwift - Volcano Flat in Watopia

Relative effort 10. 16.30 mi. Time 1:00:44. Avg Speed 16.1 mph. Total Ascent 338 ft. Avg HR 109 bpm.

Niggles: None

2 bourbon

Wednesday 15

Resting HR 53. Sleep score 75. Body battery 88/35 (35). Weight 174.4.

I have successfully abstained from candy and salty/crunchy things for 10 days.

Core with Heather Maclean

Zwift Crash

Zwift crashed on me twice and the second time it never restarted. Time ~10:00.

1 bourbon

Thursday 16

Resting HR 53. Sleep score 71. Body battery 100/21 (-35). Weight 176.1.

I woke up at 3:00 and couldn't get back to sleep. So, at 4:00 I just got up and tried to be productive. A nap sometime today would have been great, but I wasn't successful. I did get to spend some time resting in bed.

Morning Run - the Hilly Bits

Relative effort 22. 6.50 mi. Time 1:00:36. Avg Pace 9:19 /mi. Total Ascent 286 ft. Avg HR 140 bpm.

Niggles: My left glute and right hamstring, nothing serious.

Golf - 9 holes at Muni. I played from the senior tees and I had a few good shots. 2 beers. After the golf we went to Creekside for dinner. 2 cocktails.

Friday 17

Resting HR 52. Sleep score 75. I slept better and woke hungry. Body battery 85/35 (22). Weight 174.7.

BLVD

Relative effort 14. 5.27 mi. Time 50:10. Avg Pace 9:31 /mi. Total Ascent 356 ft. Avg HR 134 bpm.

Niggles: None

Speed Legs with Megan Roche - Alternate Rear Lunges 10 3/5. Deadlift KB 40 2/10. Goblet Squats KB 20 2/8. Bulgarian Split Squats BW 1/10. Single Leg Step Ups 10 1/8.

Restorative Yin - I swithced it up a bit. Pigeon and hip flexor for thread the needle and 90/90.

Saturday 18

Resting HR 53. Sleep score 83. Body battery 94/19 (-19). Weight 174.7.

My cravings for sweets and salty/crunchy things are mostly gone.

NTC Runner’s Restorative Sequence

Hill Play

Relative effort 48. 11.01 mi. Time 1:50:25. Avg Pace doesn't matter because we were doing hill play. Total Ascent 674 ft. Max HR 171 bpm.

Niggles: None, but I got booty lock a few times.

Post-run hangout with Justin, John, and Danny. 1/2 bourbon 2 Mountain Lights - alcohol after a run hits differently.

Sunday 19

Resting HR 53. Sleep score 86. Body battery 89/29 (7). Weight 174.2.

I have woke up with a stiff and sore lowewr back.

Elst Yoga - this really didn't help my lower back issue.

Ride to the Frothy Monkey

Relative effort 5.

1 Bloddy Mary 1 seltzer

Week 19 - 2024

Week of May 6

Relative effort: 151

Runs/mileage: 5/28.86 (620.56)

Rides/mileage: 3/44.85 (616.74)

X-training time: 1:26

Training time: 9:06

Resting HR: 53

Average weight: 174.9

Sleep score: 81

Week 4 post-marathon. 7 weeks until Peachtree

Monday

Resting HR 53. Sleep score 75. Body battery 79/33 (6). Weight 176.8. I thought my weight would be worse, but I did have a pretty big weekend.

Push ups 3 x 10. Plank 2 x 30s. Upper body with bands x 2.

NTC Rise & Flow Yoga

Something I did caused my right shoulder to hurt. There was no incidence of pain with any movement.

Lunch Run

Relative effort . 6.41 mi. Time 1:00:01. Avg Pace 9:22 /mi. Total Ascent 195 ft. Avg HR 147 bpm.

Niggles: None, my shoulder did not hurt while running, which is a very good thing.

An interesting story. My binging last night left me feeling a bit frustrated with myself and with a resound to get my shit together. I was shirtless running up Chestnut Ridge and passed a burly man. When passing he says "I wish I looked like you". This just goes to show that no matter how bad you might feel, someone else wishes they were in your shoes.

1 bourbon

Tuesday

Resting HR 55. Sleep score 87. Body battery 97/27 (2). Weight 174.8.

Day 2 of moderation. I need to add a few morew carbs.

Hill Ladder

Relative effort 23. 30 (7:02), 40 (7:13), 50 (7:31), 60 (7:52), 50 (7:23), 40 (7:25), 30 (7:04). This mark were better than the ones from April 25.

Niggles: None

2 bourbon

Wednesday

Resting HR 51. Sleep score 83. Body battery 97/44 (10). Weight 174.6.

Day 3 - I’ve chosen to do better with moderation this week and although it is not a big enough sample size, I have seen weight and resting HR decrease, and sleep score increase.

PCS - Single leg RDL 3 3/6. Calf straight leg BW 3/10. KB DL 40 3/8. Calf bent knee 30 3/15. Hip thrust feet elevated 3/10. Exercise ball curls 3/8. Shoulder ER and HA bands 3/10.

Zwift - Tempus Fugit in Watopia

Relative effort 8. 15.77 mi. Time 1:00:15. Avg Speed 15.7 mph. Total Ascent 128 ft. Avg HR 100 bpm.

Niggles: My knees felt odd. Ice legs post-ride.

2 bourbon

Thursday

Resting HR 54. Sleep score 80. Body battery 90/36 (-12). Weight 175.4. I woke up at 4:40 with mild anxiety. I went upstairs and did my EKG, HR was 86 bpm.

Day 4 moderation - my weight isn't changing but other metrics are improving.

LQ Stretching

Core with Heather Maclean

Track Thursday

Relative effort 20. 6 x 300 (1:14.9, 1:15.1, 1:15.2, 1:13.7, 1:12.7, 1:10.5). This was not my fastest but I think I'm improving.

Niggles: I had a little anxiety on the first rep but I managed.

Friday

Resting HR 53. Sleep score 74. Body battery 90/27 (0). Weight 173.8.

Day 5 moderation - wjhat if I could do this for 3 weeks? My cravings are decreasing.

Lunch Run

Relative effort 12. 4.40 mi. Time 42:02. Avg Pace 9:33 /mi. Total Ascent 67 ft. Avg HR 137 bpm.

Niggles: None

Glute and Core Strength with shoulder pull out and HA.

1 rum 1 rye 1 bourbon

Saturday

Resting HR 52. Sleep score 79. Body battery 80/19 (-8). Weight 175.0.

Day 6 moderation - I like the way I'm feeling and it is getting easier. I woke up hungry and surprised my weight was up.

Recover Speed Leg with Megan Roche added a little shoulder rehab

SCE Group Run

Relative effort 27. 8.01 mi Time 1:15:16. Avg Pace 9:24 /mi. Total Ascent 451 ft. Avg HR 140 bpm.

Niggles: None, I felt great

I took a nice break consisting of some outside sitting and reading, and resting in bed.

BLVD 60

Relative effort 9. 13.91 mi. Time 1:00:41. Avg Speed 13.8 mph. Total Ascent 476 ft. Avg HR 108 bpm.

Niggles: None, the Cinelli shifted better but is still a little glitchy going up the cassette.

Sunday

Resting HR 51. Sleep score 88. Body battery 99/34 (27). Weight 174.3.

Day 7 moderation - I did have a piece of pie but no chips.

Zwift - Canopies and Coastlines in Watopia

Relative effort 8. 15.17 mi. Time 1:00:27. Avg Speed 15.1 mph. Total Ascent 764 ft. Avg HR 101 bpm.

Niggles: None

Travel to VA to visit with mom. We took fixings for a driveway cookout. It was a great time!

Week 18 - 2024

Week of April 29

Relative effort: 186

Runs/mileage: 6/35.64 (591.70)

Rides/mileage: 3/38.51 (571.89)

X-training time: 1:02

Training time: 9:54

Resting HR: 55

Average weight: 175.8

Sleep score: 74

Week 3 of reverse taper.

Monday 29

Resting HR 55. Sleep score 67. Body battery 71/23 (5). Weight 175.6 .

My resting HR is finally coming down. I guess my body needed a BIG week of training.

Lunch Run

Relative effort 23. A little heat acclimation. 5.61 mi. Time 52:24. Avg Pace 9:20 /mi. Total Ascent 163 ft. Avg HR 142 bpm.

Niggles: None, but I was tired from a BIG week.

The Tennessee Theater's Broadway reveal. 1 bourbon 1 Jack Daniels

Tuesday 30

Resting HR 54. Sleep score 79. Body battery 92/24 (6). Weight 176.2.

The Weather was supposed to be ugly all day but I caught a break and got my run in.

4 x 800s

Relative effort 37. 4 x 800 (3:45.6, 3:45.7, 3:41.6, 3:39.5).

Niggles: My left hamstring.

Posterior Chain Strengthening - Single leg RDL 3 3/5 (right leg is a struggle). Calf straight leg BW 3/10. KB DL 40 3/8. Calf bent knee 30 3/15. Hip thrust feet elevated 3/8. Exercise ball curls 3/8.

Dinner with Jerry and Amanda at Outback. 1 bourbon 1 rum

Wednesday 1

Resting HR 54. Sleep score 74. Body battery 84/36 (23). Weight 175.5.

I'm pretty tired and I got a migraine around 2:30. This is probably gonna be a recovery day. I got a second migraine after dinner, or the first one never went away.

1 bourbon

Thursday 2

Resting HR 55. Sleep score 84. Body battery 100/22 (-29). Weight 176.3.

I'm still feeling a little off from yesterday's migraine.

Push ups 10 x 4. Plank 30s x 2

Zwift - Pacer Group Ride: Sugar Cookie in Watopia with Bernie

Relative effort 10. 17.76 mi. Time 1:00:45. Avg Speed 17.5 mph. Total Ascent 495 ft. Avg HR 112 bpm.

Niggles: My right quad

Track Thursday

Relative effort 32. 6 x 200 (53.0, 53.6, 51.8, 52.8) Avg HR 149 bpm.

Niggles: None, but my right achilles is tender post-run.

1 bourbon

Friday 3

Resting HR 56. Sleep score 73. Body battery 66/24 (3). Weight 174.5.

Morning Run

We dodged the rain and had good run. Week 3 of the reverse taper. Relative effort 24. 5.61 mi. Time 52:05. Avg Pace 9:17 /mi. Total Ascent 105 ft. Avg HR 142 bpm.

Niggles: My right hamstring

Zwift - Mountain 8 in Watopia

Relative effort 8. 7.04 mi. Time 50:08. Avg Speed was not important. Total Ascent is what I am after. 1,421 ft. Avg HR 113 bpm.

Niggles: None

1 bourbon

Saturday 4

Resting HR 55. Sleep score 76. Body battery 80/15 (-15). Weight 175.7.

Long Run with Friends

Relative effort . Time . Avg Pace . Total Ascent . Avg HR .

Niggles: None, but I had some long run breakdown

Gym Session - Precor 5’. SkiErg 1’. Leg Extension TKE 17.5 3/10. KB DL 50 5/5. SkiErg 1’. D-Bell press 35 3/5. Lat Pulldown 120 1/7 125 2/5. Seated Leg Curl SL 25 3/7. Bench 115 1/5 135 3/3.

I met John, Jacob, and others at Clinch River Brewing. 2 beers 2 bourbon

Sunday 5

Resting HR 57. Sleep score 66. Body battery 77/18 (18). Weight 176.9. It's bullshit to say this, but next week I have to get my shit together in regards to my binge eating candy and chips.

BLVD 60

Relative effort 9. 13.71 mi. Time 1:00:46. Avg Speed 13.5 mph. Total Ascent 476 ft. Avg HR 107 bpm.

Niggles: I'm having some left side under carriage discomfort. The Cinelli needs some fine tuning.

Beer Run from Clinch River Brewing

Relative effort 7. I wasn't feeling very good on this one, tired and a little bloated after lunch.

Niggles: Just feeling yucky.

2.5 beers and 1 rum