Week 39 - September 23, 2024

Summary

Relative effort: 110

Runs/mileage: 5/32.15 (1,217.93)

Rides/mileage: 0/0 (1,255.75)

Elevation: 522

Endurance training time: 5:00

Ancillary Activities: 1:14

Average weight: 176.9

Resting HR: 55

Sleep score: 82

Senior District Meet was cancelled due to nasty weather associated with hurricane Helene.

Monday 23

Resting HR 56. Sleep score 80. Body battery 65/28 (2). Weight 177.1.

Pre-Run 4' standing abs, lunges, front plank

Base

Performance Condition +2. Relative effort 11. Execution Score 81%. 5.01 mi. Time 46:27. Avg Pace 9:17 /mi. Total Ascent 92 ft. Avg HR 133 bpm.

Niggles: None

Tuesday 24

Resting HR 53. Sleep score 82. Body battery 93/30 (-10). Weight 177.8.

Training Readiness 74

Rest

Wednesday 25

Resting HR 55. Sleep score 79. Body battery 82/34 (11). Weight 178.1.

VO2 Max

Relative effort 36. Execution Score 67%. 5.51 mi. 5 x 4' Avg Pace 7:18. Avg HR 157. Max HR 169.

Niggles: None, I did expreience some anxiety but finished the workout.

Night Stretch 12'

Thursday 26

Resting HR 56. Sleep score 88. Body battery 86/35 (-3). Weight 174.7.

Pre-Run 12' farmer's carry, planks, bands ankle ev and hip abd, shoulder ha and er, lunges, and seated calf.

Training Readiness 74

Base

Relative effort 11. Execution Score 66%. 4.83 mi. Time 47:17. Avg Pace 9:47 /mi. Total Ascent 108 ft. Avg HR 131 bpm.

Niggles: None

Friday 27

Resting HR 54. Sleep score 82. Body battery 79/42 (22). Weight 177.7.

Nasty weather from hurricnae Helene made running impossible today.

Night Stretch 14'

Saturday 28

Resting HR 54. Sleep score 83. Body battery 95/18 (-27). Weight 176.5.

Pre-Run 10' ankle ev, hip abd; shoulder ha, er; lunges, push ups, plank, donkey kicks, SL RDL

Training Readiness 84

Long Run

Performence condition 0. Relative effort 33. Execution Score 80%. 12.24 mi. Time 1:56:03. Avg Pace 9:29 /mi. Total Ascent 194 ft. Avg HR 139 bpm.

Niggles: None

Night Stretch 12'

Sunday 29

Resting HR 57. Sleep score 83. Body battery 65/32 (9). Weight 176.1.

Two easy flights and we’re here. We had a little stress with the check in but that’s very common for Wyndham.

We ordered DoorDash from Jersey Mike’s and I go out for my 42’ base run.

Pre-Run 10' typical pre-run; but switched band for KB on the SL RDL.

Training readiness 72

MB Base Run

Performance condition +3. Relative effort 19. Execution Score 76%. 4.56 mi. Time 42:02. Avg Pace 9:13 /mi. It was a bit of a struggle to hold back to stay at base pace. Sea level running hits different. Total Ascent 85 ft. Avg HR 143 bpm.

Niggles: My right hamstring was wanting to cramp, but didn’t.

Week 38 - September 16, 2024

Summary

Relative effort: 186

Runs/mileage: 5/25.74 (1,185.78)

Rides/mileage: 2/42.38 (1,255.75)

Elevation: 1,906

Endurance training time: 6:45

Ancillary Activities: 1:44

Average weight: 175.5

Resting HR: 57

Sleep score: 75

Monday 16

Resting HR 56. Sleep score 76. Body battery 56/23 (8). Weight 176.6.

I hope to continue a new practice of getting up when I wake up and not lying in bed scolling. Also, I'm trying to change my sleeping position.

MVNT Break 8' standing abs; farmer's carry x 6; shoulder horizontal abd and er.

Training Readiness 55

LBE Group Ride

Relative effort 33. I might have been overreaching on this ride, different route and group. 26.82 mi. Time 1:48:23. Avg Speed 14.8 mph. Total Ascent 1,713 ft. Avg HR .

Niggles: My neck was sore and I had limited ROM.

Tuesday 17

Resting HR 58. Sleep score 75. Body battery 58/31 (21). Weight 176.2.

Training Readiness 68

100 Rope Jumps

Yesterday’s ride and my poor sleep habits caused Garmin to change my plan:

Garmin suggested Recovery 30’, but I chose rest and an easy Zwift ride.

Training Readiness 65

Zwift - Big Flat 8 in Watopia

Relative effort 8. 15.56 mi. Time 1:00:42. Avg Speed 15.4 mph. Total Ascent 276 ft. Avg HR 98 bpm.

Niggles: None

Wednesday 18

Resting HR 56. Sleep score 80. Body battery 82/14 (-26). Weight 175.6.

Morning Stretch 12'

Pre-Run 6' typical parking lot fare.

Training Readiness 77

Tempo

Performance Condition 0. Relative effort 66. Execution Score 77%. 6.72 mi. Time 36' at 7:51 pace. This may have been overreaching with the heat. Avg HR 158 bpm.

Niggles: Both knees were sketchy.

My neck and back are better than Monday.

Night Stretch 12'

Thursday 19

Resting HR 58. Sleep score 72. Body battery 46/9 (-4). Weight 174.8.

Pre-Run 10' Bands ankle ev and hip abd; farmer's carry x 1; planks; SL RDL; and lunges.

Training Readiness 55

Base

Performance Condition 0. Relative effort 11. Execution Score 79%. 4.67 mi. Time 45:02. Avg Pace 9:38 /mi. Total Ascent 39 ft. Avg HR 133 bpm.

Niggles: None

Night Stretch 12'

Friday 20

Resting HR 55. Sleep score 79. Body battery 68/13 (-4). Weight 175.6.

Pre-Run 10' lunges; shoulder er and ha; hip abd; plank; and calf.

Training Readiness 70

Sprints

Performance Condition +1. Relative effort 26. Execution Score 87%. 4.61 mi. 8 x 10s Avg Pace 4:57. Avg HR 148.

Niggles: None

Night Stretch 12'

Saturday 21

Resting HR 56. Sleep score 63. Body battery 53/14 (13). Weight 174.3.

Pre-Run 10' band ankle ev and hip abd; lunges; shoulder er and ha; plank; and calf.

Base

Performance Condition +1. Relative effort 11. Execution Score 79%. 4.52 mi. Time 42:02. Avg Pace 9:17 /mi. Total Ascent 52 ft. Avg HR 137 bpm.

Niggles: None

Night Stretch 12'

Sunday 22

Resting HR 57. Sleep score 81. Body battery 75/25 (9). Weight 175.7.

Training Readiness 60

Tempo

Performance Condition 0. Relative effort 31. 4 x 5:00 Avg Pace 7:49. Avg HR 153 bpm.

Niggles: None

Golf at Stonehenge. Too much to drink.

Week 37 - September 9, 2024

Summary

Relative effort: 163

Runs/mileage: 5/26.25 (1,160.04)

Rides/mileage: 1/20.59 (1,213.37)

Elevation: 1,804

Endurance training time: 5:22

Ancillary Activities: 2:04

Average weight: 175.6

Resting HR: 56

Sleep score: 73

Townsend Race Week

Monday 9

Resting HR 54. Sleep score 60. Body battery 81/15 (-23). Weight 175.6.

Training readines 59 with no soreness

Pre-Run 6' planks and hip abd

Morning Base

Performance Condition +1. Relative effort 10. 4.54 mi. Time 42:09. Avg Pace 9:17 /mi. Total Ascent 95 ft. Avg HR 135 bpm.

I felt tired to start but tolerated the run very well.

Niggles: None.

LBE Group Ride

Relative effort 19. 20.59 mi. Time 1:20:16. Avg Speed 15.4 mph. Total Ascent 1,135 ft. Avg HR 124 bpm.

Niggles: None

1 Old Fashioned with EG 129. I felt pretty strong post-ride.

Night Stretch 7'

Tuesday 10

Resting HR 57. Sleep score 71. Body battery 64/21 (1). Weight 175.3.

I had a morning migraine and missed the work picnic.

Pre-Run 5'

Training Readiness 54. It was 50 earlier today.

The Long Run Track W/O

Perfrormance Condition +3. Relative effort 51. 2 x 1 mile (7:26.7, 7:19.7). 1 x 1k (4:45.7). 1 x 200m (0:42.5). Time 1:07:34. Max HR 172.

Niggles: None

1 beer. 1 bourbon.

Night Stretch 10'

Wednesday 11

Resting HR 59. Sleep score 58. Body battery 49/21 (17). Weight 174.3.

After last week's track W/O my numbers were similiar, Resting HR 56. Sleep score 59. Body battery 58. So, I don't think my recovery was terrible, even though I stayed up a little too late.

Training Readiness 40.

Gym Session 30' Elliptical 5’. Seated Row 120 3/6. Lat Pulldown 125 3/6. Staggered squat 60 3/8. Bench 115 2/6 135 1/4 145 1/2. SL Seated Leg Curl SL 25 3/10.

We opted for I Heart Sushi with the Byrd's over riding. I think it was a good choice.

Night Stretch 9'

Thursday 12

Resting HR 55. Sleep score 79. Body battery 77/22 (-4). Weight 176.3.

Pre-Run 10' banded ankle ev and hip abd; slant board calf and hamstring stretch, and squats; banded shoulder horizontal abd and er; SL hip abd; and planks.

Training Readiness 66

Base

Perfrormance Condition 0. Relative effort 13. 5.02 mi. Time 47:45. Avg Pace 47:45. Total Ascent 47:45. Avg HR 136 bpm.

Niggles: My left calf concerned me during mile 1.

100 Rope Jumps

3 bourbon

Night Stretch 10'

Friday 13

Resting HR 55. Sleep score 84. Body battery 84/36 (10). Weight 175.0.

Training Readness 75

Farmer's Carry 60# 30s carry 30s rest for 5'

It seemed strange not to have an endurance session today.

Night Stretch 12'

Saturday 14

Resting HR 54. Sleep score 82. Body battery 84/27 (-2). Weight 177.2.

Pre-Run 10' ankle ev and lateral walk with band; shoulder horizontal abd and er; farmer's carry; SL RDL; staggered squat; donkey kicks; and plank

Training Readiness 80

Shake Out

Performance Condition +1. Relative effort 9. 3.20 mi with 5 x 15s (Avg Pace 5:22) Avg HR 135 bpm.

I felt strong and fast on the sprint intervals.

Niggles: None

Sunday 15

Resting HR 56. Sleep score 82 BS; Garmin mistook an hour of iPad time for REM sleep. Body battery 73/10 (-23).

Townsend 7k

Relative effort 57. I finshed 7^th overall and won Grand Master. Time 33:40.31. Avg Pace 7:44. Total Ascent 266 ft. Avg HR 162 bpm.

Niggles: None

What a great race day. Justin was the overall winner of the 7k. Danny set a course PR while in the throes of marathon training. John won his AG as he often does. We hung out after and celebrated as we should.

2 beers. 1 bourbon

Week 36 - September 2, 2024

Summary

Relative effort: 171

Runs/mileage: 0/0 (1,192.78)

Rides/mileage: 6/39.95 (1,133.79)

Elevation: 1,030

Endurance training time: 6:16

Average weight: 175.4

Resting HR: 54

Sleep score: 73

Monday 2 Labor Day

Resting HR 52. Sleep score 89. Body battery 100/33 (-29). Weight 175.6.

Townsend Run

Relative effort 12. 5.31 mi.12 Time 55:22. Avg Pace 10:25 /mi. Total Ascent 151 ft. Avg HR 126 bpm.

Niggles: None

Lunch and hangout at The Abbey.

2 beers. 1 bourbon.

Tuesday 3

Resting HR 50. Sleep score 72. Body battery 100/24 (-14). Weight 175.3.

Strength Session 16' KB, planks, upper back bands

Recover Dynamic Stretch with Nikki Hiltz 5'

Track W/O with The Long Run

Relative effort 56. 4 x 1k (4:38.9, 4:35.1, 4:37.7, 4:36.5). 2 x 200m (48.7, 45.1). Max HR 172 bpm.

Niggles: None

1 beer.

Wednesday 4

Resting HR 56. Sleep score 59. Body battery 58/27 (5). Weight 173.5.

All I worked on today was neck and back rehab.

Dinner with Jerry and Amanda at Abridged West. My food choice, a club sandwich was not good.

1 bourbon. 1 Old Fashioned (not good). 1 beer.

Thursday 5

Resting HR 56. Sleep score 61. Body battery 66/15 (-2). Weight 176.3.

I did not sleep good and I decided not to get up to run. When I did get up, I didn't feel very good. Last night I made some decisions that were not great.

Recover - Quick Loosen Up with NH and planks 8'

Garmin Suggested Base

Execution Score 91%. Relative effort 49. 8.06 mi. Time 1:15:04. Avg Pace 9:19 /mi. Total Ascent 115 ft. Avg HR 146 bpm.

Niggles: None

No alcohol

Friday 6

Resting HR 56. Sleep score 81. Body battery 65/27 (24). Weight 175.6.

Pre-Run 10' planks, hip abd, stretch

Garmin Suggested Base

Relative effort 11. 4.29 mi. Time 39:02. Avg Pace 9:06 /mi. Total Ascent 98 ft. Avg HR 138 bpm.

Niggles: None

Nap 30'

No alcohol

Saturday 7

Resting HR 50. HRV Sleep score 78. I slept much better. Body battery 93/21 (-19). Weight 175.9.

I had some GI distress yesterday and 3 nights of poor sleep, but hopefully a couple days of no alcohol and a better sleep last night will set me up for a good run today.

Pre-Run 10' SL RDL, glute activation, upper body bands, SL balance, squats, stretch.

The Runners Market First Saturday Run

Relative effort 31. 10.00 mi. Time 1:31:54. Avg Pace 9:11 /mi. Total Ascent 269 ft. Avg HR 140 bpm.

I felt good today.

Niggles: None

1 beer. 2 bourbon.

Sunday 8

Resting HR 55. Sleep score 74. Body battery 68/28 (18). Weight 175.6.

Training Readiness 68.

Pre-Run 24' standing core, KB swings, push ups, NTC Gentle Yoga, squats.

Garmin Suggested Base (Sunday Toast)

Peformance condition +2. Relative effort 12. 4.80 mi, with 4 x 100m strides. Time 42:00 plus 4 x 100m strides. Avg Pace 9:30 /mi. Total Ascent 144 ft. Avg HR 138 bpm.

Niggles: None

1 beer. 1 bourbon.

Night Stretch 7'

Week 35 - August 26, 2024

Summary

Relative effort: 164

Runs/mileage: 6/33.83 (1,093.84)

Rides/mileage: 2/33.67 (1,192.78)

Elevation: 2,972

Endurance training time: 7:37

Average weight: 176.1

Resting HR: 52

Sleep score: 85

Endure the heat and manage my effort.

Monday 26

Resting HR 51. Sleep score 81. Body battery 92/20 (-28). Weight 174.7.

Pre-Run 8' plank, hip abd, stretch

Morning Run

Relative effort 12. 5.16 mi. Time 47:46. Avg Pace 9:15 /mi. Total Ascent 147 ft. Avg HR 135 bpm.

Niggles: None

LBE Group Ride

Relative effort 27. 16.75 mi. Time 1:08:51. Avg Speed 14.6 mph. Total Ascent . Avg HR .

Niggles: None

1 bourbon

Night Stretch 5'

Tuesday 27

Resting HR 54. Sleep score 84. Body battery 80/29 (26). Weight 174.8.

I did a much better job fueling before my run.

The Long Run Track Workout

Relative effort 48. It was extremely hot and effort management was the priority. 7 x 300m (1:16.2, 1:19.5, 1:15.0, 1:26.4, 1:20.1, 1:19.1, 1:20.6). Max HR 172.

Niggles: None

1 beer. 1 bourbon.

Night Stretch 5'

Wednesday 28

Resting HR 52. Sleep score 81. Body battery 100/55 (23). Weight 175.0.

Recover LB Stretch 12'

Gym Session 30' Elliptical 5’. Press 65 1/8 75 3/5. Staggered squat 30 3/8. Dbell lateral 15 3/8. SL Seated Leg Curl SL 25 3/9. Rear Delt 55 3/10 . Pec Fly 80 3/8. Seated Row 110 2/8 120 1/6.

2 bourbon

Thursday 29

Resting HR 56. Sleep score 93. Body battery 100/45 (-7). Weight 177.2.

Pre-Run 5'

Morning Run

Relative effort 13. 5.00 mi. Time 48:51. Avg Pace 9:46 /mi. Total Ascent 141 ft. Avg HR 136 bpm.

Niggles: None

Zwift - Pacer Group Ride: Tire-Bouchon in France with Bernie

Relative effort 9. 16.92 mi. Time 1:00:13. Avg Speed 16.9 mph. Total Ascent 669 ft. Avg HR 103 bpm.

Niggles: None

Dinner at Corner 16, 2 beers

Friday 30

Resting HR 52. Sleep score 88. Body battery 100/34 (-15). Weight 177.7. I'm out of control.

Garmin Suggested Anaerobic

THis was an impromptu workout. Relative effort 28. 6.01 mi. 7 x 1' (Avg Pace 6:37. Avh HR 155 bpm) Total Ascent 180 ft.

Niggles: None

Golf at Centennial 9 holes. I shot a 59 which was a couple shots better than my last.

2 golf beers. 1 bourbon.

Night Stretch 5' added neck isometrics

Saturday 31

Resting HR 51. Sleep score 76. Body battery 100/38 (14). Weight 177.2.

Pre-Run 11' plank, bridge, push ups, upper back bands

Game Day Run

This game day run through campus is always a great day. Relative effort 19. 8.36 mi. Time 1:20:00. Avg Pace 9:34 /mi. Total Ascent 354 ft. Avg HR 131 bpm.

Niggles: None

KB and Bands 16'

Hangout with Justin and John at Stefano's. 2 beers. 1 Old Fashioned.

Sunday 1

Resting HR 51. Sleep score 83. Body battery 100/54 (1). Weight 176.1.

NTC Gentle Yoga 20'

Sunday Toast

Relative effort 8.3.49 mi. Time 34:49. Avg Speed 9:58 /mi. Total Ascent 115 ft. Avg HR 132 bpm.

Niggles: Both knees, my right before and left during.

2 rum drinks.