Week 34 - August 19, 2024

Summary

Relative effort: 129

Runs/mileage: 6/34.79 (1,060.00)

Rides/mileage: 1/18.76 (1,159.11)

Elevation: 1,591

Endurance training time: 6:31

Average weight: 175.7 (down .4 from last week)

Resting HR: 53

Sleep score: 80

I began tracking my food intake in my journal.

Monday 19

Resting HR 52. Sleep score 78. Body battery 90/36 (-7). Weight 177.5.

Pre-Run 3' side planks and hip abd

Morning Run

Relative effort 13. 5.27 mi. Time 50:01. Avg Pace 9:30 /mi. Total Ascent 96 ft. Avg HR 135 bpm.

Niggles: None

Gym Session 30' TM 5’. Lat Pulldown 120 3/7. Seated Row 110 3/8. Incline bench 95 1/6 105 1/6 115 1/6 125 1/3. SL Seated Leg Curl SL 25 3/8. SL KB squat 20 2/8. KB goblet squat 20 2/8.

I didn't feel up to doing my evening Zwift ride.

1 bourbon. 2 cookies.

Night Stretch 8'

Tuesday 20

Resting HR 51. Sleep score 86. Body battery 99/29 (-19). Weight 178.1.

Pre-Run 9' stretch, plank, and hip abd

I had a migraine that started around 2:30.

The Long Run Track Workout

Relative effort 34. 8 x 400m (1:44.2, 1:45.7, 1:43.9, 1:43.7, 1:43.9, 1:42.9, 1:43.4, 1:42.4) Max HR 168 bpm.

Niggles: None

2 rum drinks. 2 cookies.

Wednesday 21

Resting HR 54. Sleep score 80. Body battery 80/30 (11). Weight 174.5.

9:30 migraine

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

Relative effort 10. 18.76 mi. Time 1:00:13. Avg Speed 18.7 mph. Total Ascent 518 ft. Avg HR 110 bpm.

Niggles: None but I think I got another migraine at 6:55.

1 bourbon. No sweets.

Night Stretch 8'

Thursday 22

Resting HR 55. Sleep score 83. Body battery 81/38 (9). Weight 175.2.

Pre-Run 10' stretch, hip abd, and planks

Morning Run

Relative effort 11. 4.33 mi. Time 42:19. Avg Pace 9:46. Total Ascent 142 ft. Avg HR 137 bpm.

Niggles: None, I felt good today!

2 bourbon. Sugar-Free Klondike bar. I'm going to bed a little hungry.

Night Stretch 5'

Friday 23

Resting HR 52. Sleep score 82. Body battery 99/19 (-34). Weight 174.1.

Pre-Run 5' Hip abd, planks, and stretch

Morning Run

Relative effort 25. 5.36 mi with 4 x 100m strides. Time 50:09. Avg Pace 9:21. Total Ascent 244 ft. Avg HR 142 bpm.

Niggles: None

Centenntial Golf 9 hole best-ball; Justin and I were 9 over. We did make some good shots.

2 Modelo 1 bourbon.

Saturday 24

Resting HR 54. Sleep score 69. Body battery 67/15 (-5). Weight 174.7.

Pre-Run 5' foam roll, stretch, and squats

Morning Long Run

Relative effort 28. 10.01 mi. Time 1:32:51. Avg Pace 9:16. Total Ascent 214 ft. Avg HR 137 bpm.

Niggles: None

I was happy to get in a little post-run nap. Dinner at the Buffalo Mountain Grill with John and Susie. The fish and chips were good; the pecan pie was next level.

2 bourbon 1 beer

Sunday 25

Resting HR 57. Sleep score 80. Body battery 72/22 (34). Weight 175..

Pre-Run 24' inversion table x 2, NTC Gentle Yoga, squats

Running the Toast

Relative effort 8. 3.36 mi with 4 x 100m strides. Time 32.31. Avg Pace 9:41 /mi. Total Ascent 102 ft. Avg HR 135 bpm.

Niggles: None

2 rum drinks. Oreo cookies. I added tart cherry juice to the stack.

Night Stretch 7'

Week 33 - August 12, 2024

Summary

Relative effort: 163

Runs/mileage: 6/34.66 (1,025.21)

Rides/mileage: 4/55.87 (1,140.34)

Elevation: 4,104

Endurance training time: 9:41

Average weight: 176.1

Resting HR: 52

Sleep score: 80

Monday 12

Resting HR 54. Sleep score 79. Body battery 89/19 (-38). Weight 176.7.

Morning Stretch

Morning Run

It was slightly cooler and very welcomed. Relative effort 12. 5.27 mi. Time 48:47. Avg Pace 9:15 /mi. Total Ascent 82 ft. Avg HR 134 bpm.

Niggles: None

Activity

Relative effort 10. 15.55 mi. Time 1:05:55. Avg Speed 14.2 mph. Total Ascent 689 ft. Avg HR 107 bpm.

Niggles: I had some crotch issues.

2 bourbon. No sweets.

Tuesday 13

Resting HR 53. Sleep score 78. Body battery 81/27 (7). Weight 176.9.

Morning Stretch 7'

The Long Run Track Workout

Relative effort 34. 3 x 800m (3:37.8, 3:37.2, 3:40.1). 2 x 400m (1:38.0, 1:37.7). Max HR 70.

Niggles: Food / gut issues. I need to address food eaten before track. Today I had high protein pancakes, turkey and cheese sandwich, chips, apple with peanut butter, and chicken, rice, and tomato slice.

1 bourbon.

Night Stretch 6'

Wednesday 14

Resting HR 53. Sleep score 82. Body battery 84/34 (18). Weight 175.5.

Morning Stretch 7'

Zwift - Astoria Line 8 in New York

Relative effort 8. 15.33 mi. Time 1:00:27. Avg Speed 15.2 mph. Total Ascent 1,004 ft. Avg HR 102 bpm.

Niggles: None

Plank 2.5'

Travel to VA

2 bourbon.

Night Stretch 8'

Thursday 15

Resting HR 52. Sleep score 82. Body battery 85/19 (-20). Weight 174.8.

Morning Stretch with Planks 9'

Morning Run

Relative effort 11. 4.73 mi. Time 44:06. Avg Pace 9:19 /mi. Total Ascent 125 ft. Avg HR 134 bpm.

Niggles: None

Zwift - Bridges and Boardwalks in Makuri Islands

Relative effort 10. 14.64 mi. Time 1:00:12. Avg Speed 14.6 mph. Total Ascent 741 ft. Avg HR 112 bpm.

Niggles: None

2 bourbon drinks and spicy tuna at Kern's Food Hall.

Night Stretch 7'

Friday 16

Resting HR 53. Sleep score 78. Body battery 82/24 (7). Weight 175.0.

Cherokee > Third Creek Loop

The hilly bits in Knoxville. Relative effort 22. 5.29 mi. Time 49:57. Avg Pace 9:27 /mi. Total Ascent 348 ft. Avg HR 140 bpm.

Niggles: None

Hit some balls at the range.

1 bourbon. GF cookies from Ham and Goodies

Night Stretch 8'

Saturday 17

Resting HR 52. Sleep score 82. Body battery 84/16 (-18). Weight 177.2.

Pre-Run 9' planks, hip abd, and stretch

Long Run with Faster Bits

Relative effort 39. 10.24 mi with a couple of faster bits. 1.4 miles 10:33 Avg Pace 7:35. 0.66 miles 4:38 Avg Pace 7:01. Time 1:34:58. Total Ascent 281 ft. Max HR 168 bpm.

Niggles: None

We went to the Hole in the Wall for post-run breakfast then Hops and Hounds for a beer. Dinner at Gus's Fried Chicken for dinner.

Sunday 18

Resting HR 51. Sleep score 80. Body battery 95/23 (41). Weight 176.8.

NTC Gentle Yoga 19'

Easy Run

Relative effort 7. 3.01 mi. Time 29:18. Avg Pace 9:45 /mi. Total Ascent 92 ft. Avg HR 131 bpm.

Niggles: None

Greenway Ride

We rode around Old Sevier, Island Home, and over to the Kern's Food Hall.

Lunch at South Coast. No beer.

2 bourbon

Week 32 - August 5, 2024

Summary

Relative effort: 215

Runs/mileage: 5/33.21 (990.55)

Rides/mileage: 3/51.89 (1,084.47)

Elevation: 2,815

Endurance training time: 8:20

Average weight: 176.2

Resting HR: 54

Sleep score: 78

Back off on the alcohol. Start adding morning and night stretch sessions.

Monday 5

Resting HR 53. Sleep score 85. Body battery 91/17 (-12). Weight 176.7.

My LBP was a little less this morning.

Morning Run

Relative effort 18. 6.27 mi. with 4 x 100m strides. Time 1:00:01. Avg Pace 9:34 /mi. Total Ascent 223 ft. Avg HR 138 bpm.

Niggles: My right knee hurt for a few strides.

Zwift - Loop de Loop in Watopia

Relative effort 10. 15.88 mi. Time 1:00:18. Avg Speed 15.8 mph. Total Ascent 971 ft. Avg HR 112 bpm.

Niggles: None

Stretch Before Bed 15'

No alcohol. Ice cream.

Tuesday 6

Resting HR 54. Sleep score 84. Body battery 81/22 (-1). Weight 175.2.

Pre-Run 10'

The Long Run Track Workout

Relative effort 76. It was dangerously hot. Feels like 96^°. 4 x 600m (2:41.8, 2:41.9, 2:45.7, 2:45.7). 3 x 200m (0:46.6, 0:43.7, 0:43.4). Max HR 177.

Niggles: The heat made everything hard.

No alcohol. No sweets.

Wednesday 7

Resting HR 54. Sleep score 68. Body battery 79/30 (15). Weight 174.2.

Gym Session 30' Elliptical 6’. Ski Erg 30s. Seated cable row 100 3/6. Ski Erg 30s. Hip Abductor 90 3/8. Hip Adductor 82.5 3/8. Abdominal Crunch 140 3/12. Bench 115 2/5 135 2/4. Hanging knees 1/8. Lateral and front shoulder combo 15 3/8 3/4.

Too hot to ride. Justin and I went to Woody's. They have lost their liquor license and possibly my business.

2 Modelos

Thursday 8

Resting HR 54. Sleep score 76, it wasn't great. Body battery 79/18 (-4). Weight 176.7.

Morning Run

Relative effort . 5.65 mi. Time 53:07. Avg Pace 9:24 /mi. Total Ascent 145 ft. Avg HR 144 bpm.

Niggles: None

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

Relative effort 9. 17.75 mi. Time 1:00:12. Avg Speed 17.7 mph. Total Ascent 509 ft. Avg HR 103 bpm.

Niggles: None

Taco Bell tacos for dinner. 2 bourbons. No sweets.

Friday 9

Resting HR 55. Sleep score . Body battery 75/21 (-13). Weight 176.0.

Pre-Run 7' foam roll, stretch, and squats.

Morning Run

The cooler temps made for an easier run. Relative effort 17. 5.03 mi. Time 45:51. Avg Pace 9:06 /mi. Total Ascent 96 ft. Avg HR 140 bpm.

Niggles: None

Dead Horse Golf 9 holes 3-man best ball. We all hit some good shots for 1 over.

2 bourbons. No sweets.

Saturday 10

Resting HR 53. Sleep score 81. I decided to sleep in. Body battery 82/11 (-12). Weight 177.0. This is coming down starting today.

Long Run

5 miles with Kate and Angela and 5 miles solo. Relative effort 35. 10.01 mi. Time 1:33:24. Avg Pace 9:20 /mi. Total Ascent 225 ft. Avg HR 142 bpm.

Niggles: Right hamstring and hip flexor.

Sunday 11

Resting HR 55. Sleep score 76. Body battery 74/16 (49). Weight 177.4. I made a decision to increase my protein yesterday and it didn't change my number in a good way. It's a start though.

Watching the women's Olympic marathon and the U.S. needed a Nell Rojas type for this course.

Posterior Chain (PCS) 25' Hip thrust feet elevated 3/10. Push ups 3/10. Single leg RDL 5 3/7. Pull ups 3/3. SL calf straight leg 12 3/10. KB curl to press 25 3/8. Calf bent knee 40 3/10. KB DL 40 3/8. Exercise ball curls 3/10. Crunches 3/10. Squats 3/10.

Zwift - Big Flat 8 in Watopia

I wanted to do an outdoor ride but didn't really want to go solo. I need to change this mindset. Relative effort 9. 18.26 mi. Time 1:06:19. Avg Speed 16.5. Total Ascent 338. Avg HR 103 bpm.

Niggles: None

1 bourbon. 1 Milky Way.

Week 31 - July 29, 2024

Summary

Relative effort: 250

Runs/mileage: 5/32.96 (963.61)

Rides/mileage: 2/31.12 (1,032.58)

Elevation: 3,533

Endurance training time: 7:23

Average weight: 175.1

Resting HR: 55

Sleep score: 77

Monday 29

Resting HR 51. Sleep score 84. Body battery 99/23 (-23). Weight 177.9.

Rainy Lunch Run

Relative effort 39. 5.73 mi. Time 50:00 plus 4 x 100m strides. Avg Pace 9:36 /mi. Total Ascent 158 ft. Avg HR 146 bpm.

Niggles: None, but my legs were not fresh.

Zwift - Mountain Mash in Watopia

Relative effort, my HRM didn't work. 13.87 mi. Time 1:00:11. Avg Speed 13.8 mph. Total Ascent 1,414 ft.

Niggles: None

2 rum drinks

Before Bed Stretch 10'

Tuesday 30

Resting HR 55. Sleep score 77. Body battery 73/29 (9). Weight 175.1.

I had my annual Skin Wellness appointment and Janet found no issues.

I planned to go to the track, but the event got stormed out.

Zwift - Temple Trek in Watopia

Relative effort 10. 17.26 mi. Time 1:00:16. Avg Speed 17.2 mph. Total Ascent 413 ft. Avg HR 112 bpm.

Niggles: None

Core with Heather Maclean 20'. Bench dips 3/10. Bird Dog 3/30s. Dead Bug 3/30s. Body Hold 3/30s. Push ups 3/10. Shoulder Taps 3/30s. Pull ups 8 reps. Shifting Front Planks 3/30s.

2 bourbons. No sweets.

Wednesday 31

Resting HR 57. Sleep score 71. Body battery 79/8 (-32). Weight 173.9.

Cades Cove

Hot, humid, and hilly. Relative effort 56. 8.51 mi. Time 1:28:36. Avg Pace 10:25 /mi. Total Ascent 652 ft. Avg HR 146 bpm.

Niggles: Left calf and right hip flexor.

1 beer and a taste of Scotch

Post-run meal at the Peaceful Side. I had the Half Chicken with Herb Roasted Potatoes.

Ice legs

Thursday 1

Resting HR 57. Sleep score 78. Body battery 49/10 (26). Weight 175.2.

Speed Legs with Megan Roche - 13' Alternate Rear Lunges 10 2/5. Dbell laterals 10 3/12. KB deadlift 40 2/8. Goblet Squats 20 2/8. KB curl to press 25 3/8. Bulgarian Split Squats BW 1/10. KB overhead tricep 25 2/10. Single Leg Step Ups BW 1/10.

TLR Track Thursday

Feels like 103.0^°. Relative effort 33. 6 x 300m (1:16.9, 1:15.8, 1:15.5, 1:16.9, 1:15.1, 1:15.1) Max HR 173.

Niggles: My left hamstring wanted to cramp after I got to the track but it didn't linger.

Ice legs

No alcohol

Friday 2

Resting HR 56. Sleep score 78. Body battery 63/16 (-8). Weight 173.7.

It was hard to get up to run. I have been having lower back issues in the morning for several weeks.

Morning Run

Relative effort 30. 5.04 mi. Time 48:08. Avg Pace 9:33 /mi. Total Ascent 90 ft. Avg HR 145 bpm.

Niggles: None that I remember, but I went through a rough spot.

Centennial Golf 9 hole best ball with Jud and Justin. We were 1 over.

1 rum drink. 1 golf bourbon. 1 post-golf bourbon. Ice cream.

Saturday 3

Resting HR 53. Sleep score 77. Body battery 80/24 (16). Weight 176.7.

The Runners Market First Saturday Long Run

Relative effort 65. 10.01 mi. Time 1:33:49. Avg Pace 9:23 /mi. Total Ascent 303 ft. Avg HR 147 bpm.

Niggles: I think it was my left achilles that I felt for just a few strides near the end.

1.5 bourbons. Ice cream.

A few stretches before bed.

Sunday 4

Resting HR 54. Sleep score 76. Body battery 84/25 (-2). Weight 174.2.

Sore lower back this morning; I did some stretches immediately after getting out bed.

Final day of Elst yoga, bittersweet.

1.5 beers. 1 margarita. I waited too long to eat lunch and ended up with a headache.