Week 30 - July 22, 2024

Summary

Relative effort: 199

Runs/mileage: 4/26.37 (930.11)

Rides/mileage: 4/83.46 (1,015.32)

Elevation: 2,700

Training time: 10:13

Average weight: 175.1

Resting HR: 53

Sleep score: 71.4

It's time for something new.

Monday 22

Resting HR 56. Sleep score 84. Body battery 85/43 (6). Weight 175.1.

I woke early thinking I might get a ride in but that didn't happen. Too tired and I just wasn't feeling it. I thought about going to the gym but didn't do that either. I did get a migraine.

No alcohol or sweets

Tuesday 23

Resting HR 50. Sleep score 87. I had some trouble getting to sleep. Body battery 99/16 (-35). Weight 175.2.

Zwift - Pacer Group Ride: Tempus Fugit in Watopia with Miguel

Relative effort 14. 20.79 mi. Time 1:00:14. Avg Speed 20.7 mph. Total Ascent 171 ft. Avg HR 129 bpm.

Niggles: None

Recover Core with Heather Maclean 30' added 3 x 10 push ups and 3 sets of Dbell bench press

TLR Track Tuesday

Relative effort 69. 3 x 1k (4:48.9, 4:51.2, 4:49.8) Max HR 178.

Niggles: None

1 bourbon. No sweets.

Wednesday 24

Resting HR 56. Sleep score 49. Body battery 47/24 (23). Weight 172.8. I might be a little dehydrated.

I'm considering adding Omega 3s to supplementation program. Also researching Bulk Supplement's NMN.

Zwift - Pacer Group Ride: R.G.V. in France with Bernie

Relative effort 10. 18.74 mi. Time 1:00:13. Avg Speed 18.7 mph. Total Ascent 571 ft. Avg HR 113 bpm.

Niggles: None

PCS 22' KB DL 40 3/8. Shoulder horizontal abduction with bands 3 sets. Exercise ball curls 3/10. Nordic curl 2/8. Calf bent knee 40 3/10. KB row 40 3/7. KB curl to press 20 1/8 25 2/8. SL calf straight leg 12 3/8.

Stretch Before Bed 9'

1 rum drink. No sweets.

Thursday 25

Resting HR 54. Sleep score 74. I had to get up 3 times to go to the bathroom.. Body battery 77/15 (-21). Weight 174.8.

Pre-Run 9'

Morning Run

Relative effort 14. 4.84 mi with 4 x 100m strides. Time 48:18. Avg Pace 9:59 /mi. Total Ascent 49 ft. Avg HR 139 bpm.

Niggles: None, tired legs though.

Nap time 30'

Zwift - Farmland Loop in Makuri Islands

Relative effort 10. 16.97 mi. Time 1:00:28. Avg Speed 16.8 mph. Total Ascent 515 ft. Avg HR 112 bpm.

Niggles: None

1 bourbon. Non sweets.

Friday 26

Resting HR 56. Sleep score 67. Body battery 54/18 (8). Weight 176.1.

Pre-Run 5'

Short Loop

Relative effort 21. 5.34 mi. Time 50:10. Avg Pace 9:24 /mi. Total Ascent 329 ft. Avg HR 141 bpm.

Niggles: None

NTC Wind Down Yoga 15'

I had a lunch maragarita.

Saturday 27

Resting HR 55. Sleep score 65. Body battery 80/5 (-24). Weight 176.6.

The Long Run

Relative effort 36. 10.07 mi. Time 1:35:27. Avg Pace 9:29 /mi. Total Ascent 210 ft. Avg HR 140 bpm.

Niggles: None

Scruffy City Social - 3 Old Fashioned drinks. 1 beer. I had a good time and the High Proof Roof Top was an excellent venue.

Sunday 28

Resting HR 55. Sleep score 78. Body battery 63/11 (45). Weight 176.6.

Turnpike Solo

PR on Wild Wing Bridge to NOVUS (6:05) and PR on Start of Wall to NOVUS (3:12). Relative effort 21. 26.95 mi. Time 1:34:39. Avg Speed 17.1 mph. Total Ascent 673 ft. Avg HR 126 bpm.

Niggles: None

No alcohol. I did have some M&Ms.

Week 29 - July 15, 2024

Summary

Relative effort: 157

Runs/mileage: 5/24.75 (898.01)

Rides/mileage: 1/18.74 (918.00)

Elevation: 863

Training time: 5:42

Average weight: 176.6

Sleep score: 76

Resting HR: 53

Race week number 3, Crazy 8s

Monday 15

Resting HR 55. Sleep score 87. Body battery 90/32 (9). Weight 177.3.

Morning Run

Relative effort 13. 4.50 mi. Time 42:03. Avg Pace 9:20 /mi. Total Ascent 34 ft. Avg HR 39 bpm.

Niggles: None

Recover lower body stretch

No alcohol or sweets

Tuesday

Resting HR 50. Sleep score 88. Body battery 100/26 (-24). Weight 176.2.

Pre-Run 10'. Glute activation and core

Morning Run

Relative effort 16. 2 x 200m (0:43.5, 0:42.8). 2 x 400m (1:29.5, 1:31.6). 2 x 200m (0:40.7, 0:39.5). Avg HR .

Niggles: No issues

PCS - Single leg RDL 3 3/10. SL calf straight leg 10 3/10. Hip thrust feet elevated 3/10. Calf bent knee 30 2/30. Nordic curl 2/8.

1 bourbon 3 beers. No sweets.

Top Golf for Kristen's birthday

Wednesday

Resting HR 52. Sleep score 64. Body battery 86/37 (13). Weight 176.1.

Suffering from a bit too much fun at Top Golf and my PC is sore from yesterday's PCS.

No alcohol

Thursday

Resting HR 53. Sleep score 86. Body battery 85/15 (-26). Weight 176.6.

Pre-Run 10' of core and flexibility

Morning Social Run

Relative effort 13. 5.19 mi. Time 51:56. Avg Pace 10:00 /mi. Total Ascent 78 ft. Avg HR 135 bpm.

Niggles: None

Zwift - Pacer Group Ride: Douce France in France

Relative effort 8. 18.74 mi. Time 1:00:22. Avg Speed 18.6 mph. Total Ascent 518 ft. Avg HR 101 bpm.

Niggles: None

1 glass of wine. No sweets.

Friday

Resting HR 53. Sleep score 83. Body battery 78/27 (39). Weight 177.5.

It may sound weird, but I think I was a little hung over from 1 glass of wie.

Shake Out with John

Relative effort 6. 4 x 100m strides (23.5, 21.0, 21.5, 21.0). 2.90 mi. Time 29:29. Avg HR 128 bpm.

Niggles: None

No alcohol. No sweets.

Saturday

Resting HR 51. Sleep score 86. Body battery 100/16 (-51). Weight 175.6.

Travel to Kingsport for the Crazy 8s. A racing road trip with Kristen and John.

Crazy 8s

I thought I would be at my sharpest for this race and I might have been, but the conditions were brutal with high humidity; no way for the body to cool itself. I was on Zone 5 for 35 minutes. Relative effort 90. My times have been slower this year but I've had higher AG place finishes at Peachtree and Crazy 8s. AG 5^th. Time 39:36. Avg HR 172.

Niggles: I thought I could die.

1 bourbon

Sunday

Resting HR 56. Sleep score 40. There wasn't much recovery going on last night. Body battery 55/15 (39).

Moving forward: Maintain strength and mobility training. Increase cycling, maybe complete an FTP program. Track.

No alcohol. No Sweets.

Week 28 - July 8, 2024

Summary

Relative effort: 128

Runs/mileage: 4/21.96 (873.26)

Rides/mileage: 1/17.24 (899.25)

Elevation: 1,375

X-training time: 3:02

Training time: 7:32

Resting HR: 55

Average weight: 175

Sleep score: 76

Scenic City Scorcher race week.

Monday 8

Resting HR 54. Sleep score 79. Body battery 88/16 (-36). Weight 174.1.

Pre-Run 7'

Morning Run

It was a bit of a slog. Relative effort 23. 6.10 mi. Time 57:49. Avg Pace 9:29 /mi. Total Ascent 163 ft. Avg HR 139 bpm.

Niggles: None

MVNT break 10'

Hip Openers Before Bed 5'

Tuesday 9

Resting HR 57. Sleep score 71. Body battery 51/8 (-12). Weight 173.4.

Speed Session

Relative effort 23. 4 x 20s. 6 x 200m (0:48.1, 0:46.6, 0:46.5, 0:45.1, 0:45.0, 0:45.7).

Niggles: None

Hip Openers Before Bed 7'

1 bourbon neat

Wednesday 10

Resting HR 57. Sleep score 82. Body battery 68/16 (27). Weight 174.9.

Gym Session - Ski Erg 30s. Seated Leg Curl SL 25 3/8. Ski Erg 30s. SL Leg Extension TKE 12.5 3/8. Dbell incline 45 3/8. Dbell row 45 3/8. Dbell shoulder combo 10 3/5. Dbell tricep 10 1/20. Triceps Press 120 3/10 Dbell RDL 30 2/8. Lunge 1/8. SL step down off platform 2/8 last set with 10lb plate.

Centennial Golf - I shot a 61. I didn't have a single decent shot on the first 3 holes. Things improved a small bit on holes 4, 6, and 8. My putting was good, I would give myself a a solid B+.

1 bourbon neat

Thursday 11

Resting HR 56. Sleep score 75. Body battery 77/22 (3). Weight 175.7.

Morning Run

Relative effort 13. 5.22 mi. Time 50:29. Avg Pace 9:40 /mi. Total Ascent 96 ft. Avg HR 135 bpm.

Niggles: Nothing felt great today

It's our anniversary today, 37 years. We went to lunch at The Kennedy. Blue Crab Crispy Rice and a Classic Cheeseburger with fries. The best bite was the Blue Crab Crispy Rice. 1 Old Fashioned at lunch and a bourbon neat at home.

All day achy legs.

Friday 12

Resting HR 51. Sleep score 78. Body battery 93/36 (0). Weight 176.9.

I had a lot going on a work this week which means too much chair time.

Travel to Chattanooga. Dinner at Puckett's where I had the BBQ platter.

Saturday 13

Resting HR 54. Sleep score 71. I didn't think I would ever get to sleep. Body battery 94/18 (-22).

Scenic City Scorcher

Relative effort 30. My third and slowest Scorcher. Time 14:29.39. Avg Pace 7:14.

Niggles: None

Brunch at Milk and Honey.

Dinner at Agave & Rye. Drinks at The Whiskey Thief. I had their Tennessee Whiskey flight. Bib and Tucker 6 Yr. Double Char. George Dickel Bottled in Bond. Three Chord Single Barrel. Hulling Station Single Barrel Cask Strength.

Sunday 14

Resting HR 56. Sleep score 76. Body battery 66/25 (28).

Travel home from Chattanooga.

Zwift - Pacer Group Ride: Casse-Pattes in France with Bernie

Relative effort 10. 17.24 mi. Time 1:00:24. Avg Speed 17.1 mph. Total Ascent 561 ft. Avg HR 111 bpm.

Niggles: I was feeling some issues behind my knees and R hip flexor

Gym Session - Ski Erg 30s. Seated cable row 100 3/5. Ski Erg 30s. Hip Adductor 80 3/12. Abdominal Crunch 140 3/12. Hip Abductor 85 3/12. Ski Erg 30s. Hanging knees 2/8. Bench 95 1/8 115 1/5 135 2/4. Shoulder Press 45 1/10 50 2/8.

No alcohol

Week 27 - July 1, 2024

Summary

Relative effort: 174

Runs/mileage: 3/21.19 (851.30)

Rides/mileage: 1/13.36 (882.02)

Elevation: 1,503

X-training time: 0:41

Training time: 5:03

Resting HR: 53

Average weight: Only 2 weigh ins

Sleep score: 77

Vacation and AJC Peachtree Road Race week.

Monday 1

Resting HR 52. Sleep score 85. Body battery 78/23 (9).

Day 2 at Hilton Head was a pool day. We had dinner at The Sandbar. The Sandbar was just okay, but the plantains were very good. I had a margarita, the first one since Mexico. We had ice cream at the Ice Cream Cone.

Tuesday 2

Resting HR 55. Sleep score 71. Body battery 81/29 (13).

Pre-Run 7'

Morning Run

This was a wet one. Relative effort 22. 6 x 200m (53.1, 49.1, 48.6, 46.7, 46.2, 45.1)

Niggles: None

It was a rainy day on island. Morning run was a wet one. Lunch at The Shack, this was the best meal on Hilton Head.

Wednesday 3

Resting HR 50. Sleep score 80. Body battery 99/43 (21).

We got up to and ready to leave by 7:30 and on our trip down with our luggage we got stuck in the elevator for an hour. I didn't have a panic attack, but I was getting light headed after about 45 minutes.

Travel to Atl. Traffic was a mess on 75 near Atl. We were too late for lunch and I got migraine. We had dinner at Ct Reforma Taqueria. The enchiladas was the best I have had. Mango-Chamoy margarita, this was a first.

Thursday 4

Resting HR 53. Sleep score 85. Body battery 100/7 (-58).

Pre-Run 5'

AJC Peachtree 10k

Relative effort 91. Time 49:04. Avg Pace 7:54. Splits: 7:38, 7:31, 7:23, 8:24, 8:15, 7:40, 6:54. AG 24 of 1,492. Avg HR 165 bpm. Max HR 177 bpm. I missed my CR by 8 seconds and I'm ok with that. I'm just as fast now as I was 10 years ago.

Niggles: At mile 2 my left heel started hurting for a few strides.

Lunch at the Louisiana Bistreaux, shrimp creole and gumbo.

I had a beer and a hot dog at the Braves game.

Friday 5

Resting HR 56. Sleep score 49. Body battery 63/11 (52).

• Woke up tired and with a sore lower back
• Travel home from Atlanta
• I got a bit of a migraine driving home.
• Took a short nap

While doom scrooling I came across a video from a young women who said she did nightly dead hangs and pullups. That's something I could easliy add into my movement breaks.

Saturday 6

Resting HR 54. Sleep score 89. Body battery 100/27 (-10). Weight 177.1.

Pre-Run 10'

Morning Run

Relative effort 48. 8.20 mi. Time 1:15:39. Avg Pace 9:13 /mi. Total Ascent 234 ft. Avg HR 144 bpm.

Niggles: None

Movement Break Before Bed 5'

1 beer with Danny after our run. 1 Old Fashioned at Kern's Food Hall. I had a sushi roll from Zukku Sushi.

Sunday 7

Resting HR 53. Sleep score 79. Body battery 99/45 (11). Weight 174.8.

Pre-Ride 10'

Zwift 60' - Coastal Crown Loop in Watopia

Relative effort 9. 13.36 mi. Time 1:00:15. Avg Speed 13.3 mph. Total Ascent 883 ft. Avg HR 106 bpm.

Niggles: None

Evening MVNT Break 9'

No alcohol

I started creatine this afternoon.

Week 26 - 2024

Week of June 24

Relative effort: 151

Runs/mileage: 5/32.37 (830.11)

Rides/mileage: 1/16.64 (868.65)

Elevation: 1,585

X-training time: 2:37

Training time: 8:38

Resting HR: 54

Average weight: 175.4

Sleep score: 77

11 days until Peachtree

Monday 24

Resting HR 54. Sleep score 81. Body battery 100/20 (-18). Weight 175.9.

Pre-Run 4'

Morning Run

I think my HRM's battery is dead. 6.05 mi. Time 55:38. Avg Pace 9:12 /mi. Total Ascent 179 ft.

Niggles: None

Zwift 60

16.64 mi. Time 1:00:21. Avg Speed 16.5 mph. Total Ascent 535 ft.

Niggles: None

Ice legs

3 oz. bourbon

Tuesday 25

Resting HR 55. Sleep score 82. Body battery 80/14 (-17). Weight 174.3.

Pre-Run 5'

Tuesday Speed Session

5 x 800m (3:35.4, 3:36.0, 3:37.7, 3:32.5, 3:30.5) Avg Pace 7:11. Total Ascent 79. Avg HR 157 bpm.

Niggles: My right ankle.

I attended my very first championship parade and it was something else. I am lucky I didn’t have a panic attack.

3 oz bourbon

Ice legs

Wednesday 26

Resting HR 56. Sleep score 79. Body battery 71/24 (32). Weight 175.3.

Gym Session - Pec Fly 70 1/10. Bench 95 1/8 115 1/5 135 3/3. Press 65 2/5 70 2/5. Deadlift 50 + hexbar 4/5. Seated cable row 70 2/8 85 2/5. Abdominal Crunch 140 3/10.

Post-Lift Stretch 5'

3 oz bourbon

Thursday 27

Resting HR 55. Sleep score 76. Body battery 92/18 (-22). Weight 175.3.

Pre-Run 5'

Morning Run

Relative effort 20. 6.17 mi. Time 57:36. Avg Pace 9:20 /mi. Total Ascent 168 ft. Avg HR 138 bpm.

Niggles: Right ankle

Posterior Chain - Single leg RDL 3 3/10. Shoulder combo 10 3/15. Push ups BW 3/10. Hanging knee lift 3/6. Nordic curl 2/6. SL calf straight leg 10 3/10. Calf bent knee 30 3/20. Ankle eversion red band 3/10. Hip thrust feet elevated 3/10.

3 oz bourbon

Friday 28

Resting HR 54. Sleep score 87. Body battery 84/11 (-23). Weight 176.0.

Pre-Run 5'

Morning Run

Relative effort 29. 6.11 mi. Time 55:48. Avg Pace 9:08 /mi. Total Ascent 199 ft. Avg HR 143 bpm.

Niggles: None

Centennial Golf - Jud and me vs. Justin and Richard. I didn't strick the ball very good. We lost 42 - 38.

Saturday 29

Resting HR 57. Sleep score 56. Body battery 48/11 (25).

Travel to Hilton Head. This took for ever, lots of traffic and delays. We DoorDashed Jersey Mike's for dinner.

1 bourbon

5 times stairs

Sunday 30

Resting HR 52. Sleep score 80. Body battery 100/12 (-12).

Pre-Run 5'

Hilton Head Run

Relative effort 27. 7.00 mi. Time 1:05:54. Avg Pace 9:24 /mi. Total Ascent 34 ft. Avg HR 141 bpm.

Niggles: Just the usual ankle and knee sort of stuff.

Dinner at Hudson's, the dock views were awesome but my entrée was too saucy.

4 times stairs