Week 25 - 2024

Week of June 17

Relative effort: 193

Runs/mileage: 5/34.07 (797.74)

Rides/mileage: 2/33.62 (852.01)

Elevation: 3,127

X-training time:

Activity time: 13:03

Resting HR: 55

Body Battery: 16

Average weight: 175.3

Sleep score: 73

18 days until Peachtree.

Monday

Resting HR 53. Sleep score 76. Body battery 92/18 (-11). Weight 174.7.

Morning Stretch

Lunch Run

Relative effort 35. 5.20 mi. Time 48:45. Avg Pace 9:22 /mi. Total Ascent 98 ft. Avg HR 147 bpm.

Niggles: None, but the heat was an issue. Garmin says the Max Temp was 97^°

Glutes and Core - Lateral Toe Taps 3/10. Shifting Front Planks 3/30s. Single Leg Bridge 3/10. Side Planks 3/20s. Supine Scissor Kicks 2/30s. KB curl to press. 25 5/10.

1 beer 1 rum

Tuesday

Resting HR 56. Sleep score 74. Body battery 56/8 (-9). Weight 173.9.

Pre-Run Stretch

Speed Session

Relative effort 41. 4 x 1k (4:35.6, 4:33.9, 4:34.6, 4:38.1 (the last rep was slower due to a tight turnaround)). 4 x 150m hill strides (0:39.3, 0:39.8, 0:38.3, 0:39.0). Avg HR for the work was 157 bpm.

Niggles: None

Posterior Chain (PCS) - Single leg RDL 3 3/8. Lateral raise 10 3/15. Push ups BW 3/10. SL calf straight leg 10 3/8. KB DL 40 3/8. Calf bent knee 30 3/20. Hip thrust feet elevated 3/10.

Top Golf

1 bourbon 3 beers. Lessons learned: 1) share an entree 2) get single beers and not buckets

Wednesday

Resting HR 59. Sleep score 55. Body battery 56/21 (33). Weight 175.5.

I did not feel my best this morning.

5 Laps of the BLVD

Relative effort 10. 16.71 mi. Time 1:11:50. Avg Speed 14.0 mph. Total Ascent 545 ft. Avg HR 102 bpm.

Niggles: None

KB Strength - Farmer's carry 40 /3. Row 40 3/6. SA swings 12 1/8 20 2/6. Horizontal Abd with band 3/10.

No alcohol

Thursday

Resting HR 54. Sleep score 84. Body battery 94/25 (-7). Weight 175.5.

SIX

It was rough start to an easy run. Relative effort 16. 6.05 mi. Time 56:36. Avg Pace 9:22 /mi. Total Ascent 289 ft. Avg HR 136 bpm.

Niggles: My glutes are sore

Friday

Resting HR 56. Sleep score 85. Body battery 86/20 (-19). Weight 175.5.

Morning run

Relative effort 16. 6.21 mi. Time 57:42. Avg Pace 9:18 /mi. Total Ascent 185 ft. Avg HR 136 bpm.

Niggles: None

Pre-Golf Stretch

Centennial Golf 15 holes. 7 over through 15. I made good decisions regarding alcohol, but maybe not so good with food choice.

Saturday

Resting HR 56. Sleep score 78. Body battery 73/15 (-7). Weight 176.1.

Long Run with Faster Bits

Relative effort 46. 1.39 miles at MP (sub 8:20. Avg HR 151 bpm). 0.66 at 10k pace (7:17 Avg HR 158 bpm).

Niggles: None

Gym Session - Hip Adductor 80 3/10. Hip Abductor 85 3/10. Lat Pulldown 120 3/7. Glute 50 3/8 (L knee). Bicep Curl 40 3/8. Seated Leg Curl SL 25 3/8. Back Extension 100 3/10. Chest Press 100 3/8. Triceps Press 120 3/8.

Sunday

Resting HR 56. Sleep score 57. Body battery 60/21 (36). Weight 175.9.

BLVD

5 laps. 16.91 mi. Time 1:07:41. Avg Speed 15.0 mph. Total Ascent 522 ft.

Niggles: None

"There is no failure in sport, only steps to success" Giannis Antetokounmpo

3 oz bourbon

Week 24 - 2024

Week of June 10

Relative effort: 142

Runs/mileage: 4/24.17 (768.87)

Rides/mileage: 3/50.72 (818.39)

Elevation: 3,901

X-training time: 2:55

Training time: 10:04

Resting HR: 54

Average weight: 173.6

Sleep score: 69.4

This is Hal Canfield week. 25 days until Peachtree.

Monday

Resting HR 50. Sleep score 87. Body battery 100/18 (-35). Weight 174.2.

Core with Heather Maclean

Morning Run

Relative effort 17. 7.01 mi. Time 1:03:09. Avg Pace 9:01 /mi. Total Ascent 175 ft. Avg HR 135 bpm.

Niggles: My feet were grumpy for the first mile.

Gym Session - Leg Press 120 3/10. Bicep Curl 40 3/7. Abdominal Crunch 140 3/8. Hip Adductor 80 3/8. Hip Abductor 85 3/7. Seated Leg Curl SL 25 3/7. Glute 45 3/10. Lat Pulldown 120 3/6. SL Leg Press 80 3/8. Back Extension 100 3/8. Chest Press 100 3/6.

Zwift - Climb Portal - Mont Saint-Michel in France

Relative effort 3. 2.87 mi. Time 20:21. Avg Speed 8.5 mph. Total Ascent 581 ft. Avg HR 110 bpm.

Niggles: None

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

Relative effort 8. 10.49 mi. Time 40:13. Avg Speed 15.6 mph. Total Ascent 659 ft. Avg HR 120 bpm.

Niggles: None

Tuesday

Resting HR 55. Sleep score 61. Body battery 63/16 (-3). Weight 174.1.

I'm tired but I have a lot on my plate.

Speed Session

Relative effort 16. 4 x 20s. 2 x 400m (1:36.2, 1:37.1). 2 x 200m (44.7, 42.6).

Niggles: None

BLVD 60

Relative effort 10. 15.40 mi. Time 1:01:40. Avg Speed 15.0 mph. Total Ascent 722 ft. Avg HR 111 bpm.

Niggles: my butt got sore.

Wednesday

Resting HR 55. Sleep score 78. Body battery 79/29 (6). Weight 172.9.

I played 9 holes at Centennial with Justin, Jud, and David. Justin and I were a team. We played better but lost by 3 strokes.

2 golf beers 2 Old Fashions at Woody's hit me pretty hard.

Thursday

Resting HR 56. Sleep score 37. Body battery 61/12 (-19). Weight 174.7.

It might have been the drink or the poor sleep, but I woke with a headache and just didn't feel great. I took an hour nap during lunch and then laid down for a while before the race.

Hal Canfield Mile

This was definitely a rust buster; my slowest mile ever. I felt great but I wasn't race ready. I went out at PR pace but it was too much. All the guys beat me and I didn't get a result. Avg HR 169.

Niggles: Bruised my ego.

1 beer

Friday

Resting HR 57. Sleep score 75. Body battery 55/15 (9). Weight 172.8.

Gym Session - Triceps Press 120 3/8. Ski Erg 30s. SL Leg Extension TKE 17.5 3/8 (L knee). Ski Erg 30s. Seated Row 110 3/8. Ski Erg 30s. Abdominal Crunch 140 3/10. Ski Erg 30s. Shoulder Press 40 1/10 45 1/10 47.5 1/8. Ski Erg 30s. Pec Fly 75 1/10 80 2/8. Rear Delt 50 3/10. Ski Erg 30s. Chest Press 100 2/8 1/6.

I finally got a race result. 6:55.27. 7^th Senior Grand Master.

Afternoon Ride

Relative effort 17. This is kind of crazy, but I set 4 PRs. 21.96 mi. Time 1:18:44. Avg Speed 16.7 mph. Total Ascent 548 ft. Avg HR 121 bpm.

Niggles: No cycling issues, but my knees are being cranky.

1 beer 1 Old Fashion

Ice legs

Saturday

Resting HR 56. Sleep score 72. Body battery 72/16 (-2). Weight 173.4.

Morning Run

Relative effort 36. 8.16 mi. Time 1:16:43. Avg Pace 9:24 /mi. Total Ascent 489 ft. Avg HR 141 bpm.

Niggles: None, but the heat was an issue.

Iced my left knee which has been an issue since yesterday's gym session. I don't know why the TKE caused a problem yesterday when it has never before.

We had dinner at The Bistro. Dinner was good but I got gut issues half way through the meal.

Sunday

Resting HR 59. Sleep score 76. Body battery 54/ (18). Weight 173.1.

Morning Stretch

I was in a foul mood most of the day. My knee was an issue and I generally felt like crap.

It was a great Father's Day though. We had dinner at Kennedy's, drinks at Downtown Grill, and Betelgeuse at the Tennessee Theater.

Week 23 - 2024

Week of June 4

Relative effort: 196

Runs/mileage: 5/33.14 (739.50)

Rides/mileage: 3/42.81 (767.67)

Elevation: 3,678 ft

X-training time: 1:41

Training time: 11:34 (includes 9 holes of golf)

Resting HR: 53

Average weight: 176.0

Sleep score: 75

Hal Canfield is next week. 3 weeks until Peachtree race week.

Monday

Resting HR 50. Sleep score 92. Body battery 100/27 (-34). Weight 177.4. Up 2.3 pounds of beach weight.

2 migraines today

Lunch Run

The heat was tough, but my acclimination went up 15%. Relative effort 49. 6.08 mi. Time 55:01. Avg Pace 9:03 /mi. Total Ascent 185 ft. Avg HR 149 bpm.

Niggles: None, but the HEAT!

Glute and Core - Lateral Toe Taps 2/10. Shifting Front Planks 2/30s. Single Leg Bridge 2/10. Side Planks 2/25s. Supine Scissor Kicks 2/30s. KB curl to press. 25 5/10. Push ups 3/10.

LQ Stretch

No alcohol

Tuesday

Resting HR 54. Sleep score 76. Body battery 77/11 (-20). Weight 176.3.

Morning Speed Session

I wasn't feeling my best. Relative effort 19. 4 x 20s. 8 x 200m (44.5, 44.8, 45.7, 45.7, 44.7, 43.1, 44.5, 44.1) Avg HR 144.

Post-run - 1 minute each of reverse lunge, step ups, SL calf.

Niggles: None

PCS - Single leg RDL 3 3/8. Calf straight leg BW 3/15. KB DL 40 3/8. Shoulder ER bands 3/12. Row with band 3/12. Calf bent knee 30 3/20. Hip thrust feet elevated 3/10. Exercise ball curls 3/10.

Zwift - Flat Route in Watopia

Relative effort 11. 16.78 mi. Time 1:00:12. Avg Speed 16.7 mph. Total Ascent 479 ft. Avg HR 115 bpm.

Niggles: None

1 bourbon

Wednesday

Resting HR 54. Sleep score 76. Body battery 75/22 (-1). Weight 174.1.

Zwift - Volcano Climb in Watopia

Relative effort 10. 15.34 mi. Time 1:00:10. Avg Speed 15.3 mph. Total Ascent 679 ft. Avg HR 110 bpm.

Niggles: None

Global Run Day from the Runner’s Market

Relative effort 38. 5.01 mi. Time 46:16. Avg Speed 9:14 /mi. Total Ascent 213 ft. Avg HR 149 bpm.

Niggles: None, but I didn't warm up approximately.

1 beer 1 bourbon

Thursday

Resting HR 58. Sleep score 47. Body battery 49/23 (19). Weight 175.3.

Gym Session - Lat Pulldown 120 3/5. Chest Press 100 3/5. SL Leg Press 80 3/7. Back Extension 100 3/7. SL Leg Extension TKE 17.5 3/7. Seated Row 110 3/7. Shoulder Press 40 3/7. Pec Fly 70 3/10. Rear Delt 50 3/8. Triceps Press 110 3/8.

Friday

Resting HR 54. Sleep score 79. Body battery 78/15 (-16). Weight 175.4.

Morning Run

Relative effort 15. 6.01 mi. Time 57:14. Avg Pace 9:32 /mi. Total Ascent 164 ft. Avg HR 136 bpm.

Niggles: None, feeling good enough.

Golf 9 holes at Centennial - 59

Saturday

Resting HR 55. Sleep score 72. Body battery 76/18 (26). Weight 177.

I was up at 2:00 a.m. with bowel issues, not a great start to the day.

Long Run

Relative effort 24. 10.03 mi. Time 1:33:14. Avg Pace 9:18 /mi. Total Ascent 241 ft. Avg HR 134 bpm.

Niggles: None

Sunday

Resting HR 49. Sleep score 81. Body battery 100/42 (14). Weight 176.1.

Our ride to Greenback got rained out.

Zwift - Climb Portal: Col du Platzerwasel at 50% Elevation in Watopia

Relative effort 6. 5.39 mi. Time 41:01. Avg Speed 7.9 mph. Total Ascent 978 ft. Avg HR 104 bpm.

Niggles: None

Zwift - Beach Island Loop in Watopia

Relative effort 3. 5.30 mi. Time 20:12. Avg Speed 15.7 mph. Total Ascent 118 ft. Avg HR 103 bpm.

Niggles: None

NTC Gentle Yoga

Week 22 - 2024

Week of May 27

Relative effort: 124

Runs/mileage: 6/31.46 (706.36)

Rides/mileage: (724.86)

X-training time: 2:48

Training time: 7:36

Resting HR: 54

Average weight: Only 1 weigh in

Sleep score: 78

Beach Week - 4 weeks until Peachtree

Monday 27

Resting HR 53. Sleep score 87. Body battery 100/28 (11). Weight 176.3.

Morning Run

Relative effort 17. 6.18 mi. Time 56:14. Avg Pace 9:06 /mi. Total Ascent 143 ft. Avg HR 138 bpm.

Niggles: None

1 beer 1 bourbon

Tuesday 28

Resting HR 49. Sleep score 78. Body battery 91/33 (-2). Weight 175.1.

4 x 400

I've got some fitness but I'm lacking speed. Relative effort 14. 4 x 400m (1:35.5, 1:35.8, 1:34.6, 1:35.7)

Niggles: My left knee had a twinge during my warm up lateral jumps. I may need to remove these from the routine.

Travel to Myrtle Beach

Wednesday 29

Resting HR 53. Sleep score 83. Body battery 100/21 (2).

Glutes and Core with 2 x 10 push ups and Bulgarian squats

MB Run 1

Relative effort 21. 5.25 mi. Time 46:40. Avg Pace 8:53 /mi. Total Ascent 86 ft. Avg HR 142 bpm.

Niggles: None

Beach Walks x 2 - 1.56 miles

Dinner at Joe's

Thursday 30

Resting HR 53. Sleep score 83. Body battery 96/18 (-24).

MB Run 2

Relative effort 17. 5.20 mi. Time 46:56. Avg Pace 9:01 /mi. Total Ascent 78 ft. Avg HR 40 bpm.

Niggles: None

Beach Walks x 4 - 2.05 miles

Dinner at Crab Catchers

Friday 31

Resting HR 56. Sleep score 78. Body battery 75/16 (-3).

Full Body Mobility with Hillary Allen with 2 x 10 push ups, lateral toe tap, and Bulgarian squat

MB Run 3

Relative effort 21. 5.15 mi. Time 45:39. Avg Pace 8:51 /mi. Total Ascent 109 ft. Avg HR 143 bpm.

Niggles: Right knee acted up on mile 4

Yoga / Stretch

Beach Walks x 1 - 0.53 miles

Dinner at Cantina Imperfecto

Saturday 1

Resting HR 57. Sleep score 64. Body battery 70/18 (3).

I woke up with LB stiffness. I needed NTC Runner’s Restorative Sequence before running.

MB Run 4

Relative effort 20. 5.56 mi. Time 49:48. Avg Pace 8:57 /mi. Total Ascent 90 ft. Avg HR 140 bpm.

Niggles: My left calf was tight early on. after a few stretch stops it was good.

Beach Walks x 1 - 0.52 miles

Dinner at Crab Catchers

Sunday 2

Resting HR 58. Sleep score 73. Body battery 74/ ().

Travel home.