Week 43 - October 21, 2024

Summary

Relative effort: 142

Runs/mileage: 6/35.97 (1,327.39)

Rides/mileage: 1/15.75 (1,316.07)

Elevation: 1,562

Endurance training time: 6:49

Ancillary Activities: 0:39

Average weight: 176.1

Resting HR: 55

Sleep score: 77

My goals for the week are 6 runs and 3 rides. I think I will stay away from the hilly rides for the time being. I also need to do better with Ancillary Activities.

Monday 21

Resting HR 58. Sleep score 81; I was awake a few times but overall, I slept well. Body battery 77/15 (-33). Weight 176.4.

Pre-Run 3’ - ankle eversion, lateral walk, standing TKE

Morning Run with Hill Strides

Relative effort 13. 5.62 mi with 6 x 100m hill strides. Time 56:05. Avg Pace 9:58 /mi. Total Ascent 194 ft. Avg HR 131 bpm.

It was a good day, feeling stronger than usual and my hamstring wasn't an issue.

Squat Breaks 10 x 3

"I love that I have big goals, I love that I don’t always hit them. It means I continue to have something to shoot for." Emma Bates

Zwift - Volcano Circuit in Watopia

Relative effort 9. 15.75 mi. Time 1:00:24. Avg Speed 15.6 mph. Total Ascent 423 ft. Avg HR 108 bpm.

This started out as a group ride with Bennie, but I didn't want to work hard enough to hang on. I didn't experience any knee pain. I started watching Maxxxine.

NTC Runner’s Restorative Sequence 10’

Tuesday 22

Resting HR 57. Sleep score 81. Body battery 60/10 (-10). Weight 174.7.

Squat Breaks 10 x 3

MVNT Break 5' - farmer's carry, halos, KB DL > press > tricep extension, 20s hang, dips, push ups

Recover Post-Ride Stretch 10'

The Long Run Workout

Relative effort 58. The WOD was a 1 mile time trial. I opted to do my Garmin suggested workout. 3 x 8' (Avg Paces 8:06, 8:03, 7:59, 7:54). I tried a Ketone shot pre-run, I'm not sure if I experienced any change. I noticed my right calf was acting up. I need more calf and hamstring strength.

Pros and Cons of Group Run and Workouts

Pro - running with faster runners can motivate you to run faster

Con - running with faster runners can motivate you to run faster

Pro - you expand your circle of friends

Pro - hard things done together seem easier

Con - start times are more stringent

Pro - motivation to show up

Wednesday 23

Resting HR 57. Sleep score 68. Body battery 43/14 (28). Weight 174.9.

MVNT Break 7' - SL RDL 2/8, standing calf 2/20, seated calf 2/20

MVNT Break 4' - squats x 10, Abs, hip flexor and hamstring stretch

It was 5:30 before I found the time to ride and by then my motivation was gone. I made the decision it was too late to ride.

Thursday 24

Resting HR 53. Sleep score 82. Body battery 75/25 (5). Weight 176.7.

I woke with a burning feeling in my gut, and I just wanted to stay in bed. Hitting my goals keeps my getting out the door.

Morning Run

Relative effort 12. 5.36 mi. Time 52:20. Avg Pace 9:46 /mi. Total Ascent 154 ft. Avg HR 130 bpm.

The flooring guy got started early and the job, or at least my involvement with the job was different than I was told. I thought they would work one room at a time and moving things as they went, NOPE. We had to empty the gym and sewing rooms, moving everything into the other rooms. When they finished for the day, we had to move everything back and empty my office and the other bedroom. This was my functional strength session for the day.

My gut issues continued I threw up after dinner. That was nice.

Friday 25

Resting HR 55. Sleep score 78. Body battery 89/49 (8). Weight 176.6.

I didn't get my run in. We are still moving a lot of furniture back and forth while doing some deep cleaning and reorganization.

Saturday 26

Resting HR 51. Sleep score 75. Body battery 94/21 (-28). Weight 177.1.

Morning Long Run

Relative effort 37. 12.01 mi. Time 1:51:12. Avg Pace 9:16 /mi. Total Ascent 489 ft. Avg HR 138 bpm.

This was a good one, GMP for the last 3 miles. My right shoe felt too tight at the end of the run. I'm questioning the need to move up a 1/2 size.

We are still trying to get the upstairs in order. Lots of functional strength.

Sunday 27

Resting HR 54. Sleep score 73. Body battery 68/17 (14). Weight 176.6.

We're still working on getting the upstairs put back together. I'm ready to move on to something else.

Sunday Toast

Relative effort 7. 3.29 mi. Time 32:02. Avg Pace 9:45 /mi. Total Ascent 102 ft. Avg HR 130 bpm.

I tried some post-run Tippy Birds and I couldn't do them on my right. I need some Posterior Chain shit.

KTC Halloween Beer Run

Relative effort 6. 2.79 mi. Time 35:58. Avg Pace 12:53 /mi. Total Ascent 59 ft. Avg HR 117 bpm.

I ran with Ken Sirois and it was nice catching up.

Week 42 - October 14, 2024

Summary

Relative effort: 131

Runs/mileage: 5/34.18 (1,291.43)

Rides/mileage: 2/30.55 (1,300.32)

Elevation: 3,625

Endurance training time: 7:31

Ancillary Activities: 1:09

Average weight: 176.8

Resting HR: 56

Sleep score: 79

My build for Chicago was fun. I did 50/50 my own thing and Garmin suggestions. I think I was fit enough to PR the course but it wasn't meant to be.

Moving forward my goal race is the Houston HM but I will want to race well at the Turkey Trot.

Monday 14

Resting HR 54. Sleep score 83. Body battery 86/45 (23).

Travel to home to Knoxville. The train ride to O’Hare was fire. We were flying. Nothing but travel and recovery for me today.

“The tough moments are what you sign up for.” Des Linden

Tuesday 15

Resting HR 52. Sleep score 87. Body battery 100/26 (-38). Weight 178.3.

All my numbers were good but I’m still feeling a bit off. I took Emergen-C, Sinus relief medication, nose spray, and echinacea tea.

Stage 1C | Tour of Watopia Ride on Whole Lotta Lava in Watopia

Relative effort 7. 12.05 mi. Time 40:13. Avg Speed 18.0 mph. Total Ascent 643 ft. Avg HR 116 bpm.

Base

Relative effort 24. 7.87 mi. Time 1:15:02. Avg Pace 9:32 /mi. Total Ascent 246 ft. Avg HR 39 bpm.

I don't usually run West Hills but it worked for me today and I actually felt better after.

Wednesday 16

Resting HR 53. Sleep score 73. Body battery 78/28 (17). Weight 178.0.

I haven't had alcohol since Sunday.

I had my chiro appointment this morning. When I originally made the appointment I was struggling with neck and lower back pain, mostly in the morning. My neck had limited extension and with pain. My lower back was would almost spasm and I had limited flexion. Dr. Eckert said my spine is tight but he did get it to move.

I got massage therapist recommendations that I need to follow up on.

Stage 1 | Tour of Watopia Ride on Mountain Route in Watopia

Relative effort 17. 18.51 mi. Time 1:26:29. Avg Speed 12.8 mph. Total Ascent 2,228 ft. Avg HR 118 bpm.

This was very climby and it aggravated my left knee.

Night stretch 10'

Thursday 17

Resting HR 58. Sleep score 78. Body battery 75/18 (-15). Weight 177.1.

I was up several times during the night. I almost decided to sleep in, but I never went back to sleep.

Abs 2’

GMP Efforts

Relative effort 36. A little faster than GMP. 10, 9, 8, 7 Avg HR .

I enjoy marathon training. I was a little slow on rep 1, but nailed the spits on the other 3.

Leg Session 13' - squats 3/10, calf 3/15, Bulgarian squats 3/8, SL RDL 3/8, clams 3/10, hip flex 3/10

Night stretch 10’

Friday 18

Resting HR 59. Sleep score 78. Body battery 61/17 (-3). Weight 175.6.

My left knee is complaining about something this morning. It could be the 2.2k of climbing on the Tour of Watopia Stage 1 A ride I did Wednesday.

The Hour Run

Relative effort 16. 6.41 mi. Time 1:00:02. Avg Pace 9:22 /mi. Total Ascent 102 ft. Avg HR 137 bpm.

The hour run - this is a staple of endurance training. I am a little tired but finished strong.

Recover 5' - Quick loosen up with Nikki Hiltz plus squats

MVNT Break 5' - push up, Knee Agility squats, shoulder bands, shoulder d-bell combo

Saturday 19

Resting HR 59. Sleep score 74. Body battery 64/10 (-14). Weight 176.6.

Long Run

Relative effort 25. 10.02 mi. Time 1:34:58. Avg Pace 9:29 /mi. Total Ascent 243 ft. Avg HR 135 bpm.

We went to Jerry and Amanda’s for a fall gathering. We had chili and watched some football. Without any provocation, my right hamstring started hurting.

Sunday 20

Resting HR 54. Sleep score 83. Body battery 83/20 (37). Weight 175.6.

NTC Hip-Release Flow 20'

Abs 2'

Sunday Toast - Recovery

Relative effort 6. 3.01 mi. Time 30:49. Avg Pace 10:14 /mi. Total Ascent 105 ft. Avg HR 125 bpm.

I kept it slow and wasn’t hindered by my hamstring.

Week 41 - October 7, 2024

Summary

Relative effort: 83

Runs/mileage: 3/14.36 (1,257.25)

Rides/mileage: 1/14.02 (1,269.76)

Elevation: 1,171 ft

Endurance training time: 3:10

Average weight: 175.5

Resting HR: 57

Sleep score: 72

Chicago race week.

Monday 7

Resting HR 59. Sleep score 83. Body battery 84/26 (-21). Weight 175.0.

My Training readiness was 77. I slept better than night before last, and I feel a little better. I'm still dealing with the mystery illness.

Pre-Run 9' DR abs 25 each, clams 30s and side-lying abduction 20s, donkey kicks 20, supine plank, Bulgarian squats 10, calf.

MP Tempo

I did not do my Garmin suggested run, I did Justin's. It turned out to be a 35 minute MP tempo. Performance condition +3. Relative effort 17. 4.01 mi. Time 35:26. Avg Pace 8:51 /mi. Total Ascent 108 ft. Avg HR 143 bpm.

Sometime during the night I had or dreamed I had left knee pain. It was a burning sensation. No issues with my run.

I wasn't feeling well after lunch and took a long nap. Apparently my stress went up after my nap. Probably was work related.

Tuesday 8

Resting HR 55. Sleep score 78. Body battery 86/22 (-18). Weight 175.3.

I think I struggle with fall allergies. I remember last year having sleep issues because I couldn't breathe. I tried everything from Afrin the Breathe Rite Strips. Garmin says I had long, deep sleep that is critical for boosting my immune system. I needed that.

Workout 1 13' farmer's carry x 10, D.R. ab routine, rope jumps x 100.

Pre-Run 7' ankle eversion and hip abduction with band, SL RDL with KB, Bulgarian squat BW, shoulder horizontal abduction and external rotation with band, seated calf with 30lb dbell.

The Long Run Track Workout

Performance condition +4. Relative effort 23. 2 sets of 3 x 15s (Avg Paces 5:51, 5:52, 5:35, 4:56, 5:31, 5:28).

I wasn't feeling great but managed ok. I wonder if evening running will ever get easier for me.

Wednesday 9

Resting HR 60. Sleep score 52. Body battery 50/23 (20). Weight 175.1.

The problem with evening workouts is I am unable to recover to my fullest. The 2 bourbons may have played a part as well. Training readiness 39 and HRV 30 ms.

BLVD 60

Relative effort 9. 14.02 mi. Time 1:01:58. Avg Speed 13.6 mph. Total Ascent 748 ft. Avg HR 102 bpm.

This was easy peasy. I miss cycling.

Thursday 10

Resting HR 55. Sleep score 80. Body battery 93/36 (2). Weight 176.8.

It is only two sleeps until the Chicago International 5k. I am hoping for the same stoke as last year. I hope to be a little faster but I won't be too disappointed if I am not.

Tomorrow I will be having breakfast in Chicago. This is exciting. I started to say I am blessed to have these opportunities, but that implies luck. I have worked hard to get to where I am and to be able to enjoy these things is the perk.

Friday 11

Resting HR 57 bpm. Sleep score 76. Body battery 77/20 (-5).

It’s 7:27 and I’m on the plane to Chicago for the marathon weekend. My sleep last night was ok, a little trouble getting to sleep and then I don’t wake up until almost 5:00. Short and sweet prep to get out the door.

The flight was good. Breakfast at the Wildberry. The expo was ok maybe a little down from last year’s.

We went it the Kerryman for the best Guinness I've ever had while we waited for Danny and Amy.

We had dinner at Portillo’s. It was good but probably not the best decision for pre-race meal.

Night stretch 6’

Steps 18,011

Saturday 12

Resting HR 57 bpm. Sleep score 77. Body battery 71/25 (0).

The International Chicago 5k

Relative effort 30. Time 23:49. Pace 7:40 pace. Age group 14.

Today wasn’t my day. Other than getting a BQ at the Carmel marathon, this hasn’t been my year.

Ups

1. I had a great block of training, doing more speed work than I have in some time - it will be useful at some point.
2. The stoke was high
3. I raced hard
4. I saw Kara Goucher and yelled “What’s up Kara” and she gave me a BIG cheer.

Downs

1. I was slower than last year
2. A guy nearly ran me over
3. My gut was bloated from dinner
4. The course might have been long
5. My watch/phone did a weird thing

We had breakfast/brunch at the Pittsfield's Cafe then we went to the expo. The expo was even more crowded this time around. On the way back we stopped at the Adams Street Brewery for a drink. I had a Fall Back and a Manhattan. The bartender did a great job with the cocktails.

Justin and I dipped into the Copper Fox for a Manhattan with Bullett Rye. We had dinner at the Kerryman, fish and chips and 2 Old Fashioned. I was a little tipsy.

Sunday 13

Resting HR 59 bpm. Sleep score 57. Body battery 53/30 (8).

Too much alcohol and too little restorative sleep but we have to power through. Today's goal was to support Amy while Danny ran his marathon.

We covered quite a bit of the course. We missed Danny at 5k but caught him at 20k. It took 3 trains to finally find room to squeeze our way on, but we got to finish and got to see him make the turn down the final stretch.

We had Lou Malnati's for our post-marathon dinner. This is a fine pie.

Steps 19,719

Week 40 - September 30, 2024

Summary

Relative effort: 149

Runs/mileage: 5/24.96 (1,242.88)

Rides/mileage: (1,255.75)

Elevation: 604

Endurance training time: 3:50

Ancillary Activities: 2:07

Average weight: 176.0

Resting HR: 56

Sleep score: 73

Beach week! I go on vacation to run. It’s one of my favorite things to do.

Monday

Resting HR 55. Sleep score 78. Body battery 90/21 (-9).

Pre-Run 10'

I slept ok but woke up with very dry mouth and the usual sore neck and low back pain. I’m also either dealing with allergies or maybe I’m getting sick. I feel like crap but I finally get out the door.

Training Readiness 75

MB Sprint

Relative effort 31. 15' up. 8 x 10s. Avg Pace 5:57. Avg HR 155 bpm. 10' down.

This was more challenging than I expected. Maybe heat? It was hotter than I expected. Maybe illness?

We had dinner at Crab Catchers and it was excellent as usual. Unfortunately I’m still not feeling well.

Tuesday

Resting HR 54. Sleep score 82. Body battery 88/38 (5).

I get up Tuesday and Garmin assigned me a recovery run but I decided it was a Rest and Recover from illness day. I had a little work to do and when I finally got outside it was over cast.

I had a nice pour of Manhattan and we went to Dinner at Cantina Imperfecto. I had chicken enchiladas with potatoes and carrots. You wouldn't think this was a great pairing, but it really worked. I had a couple margaritas. Probably too much alcohol.

Wednesday

Resting HR 59. Sleep score 48. Body battery 67/32 (4).

Pre-Run 11' switched Bulgarian squats for lunges and Navy Seal burpees for push ups.

MB Recovery

Relative effort 5. 2.67 mi. Time 28:02. Avg Pace 10:29 /mi. Total Ascent 36 ft. Avg HR 124 bpm.

I'm still dealing this mystery illness. Garmin says I slept for shit (probably the alcohol) and my suggested run was 28' recovery. I did it and it went well.

I sat by the pool most of the day and napped at least once. We had dinner at Crab Catchers.

Night Stretch 7’

Thursday

Resting HR 55. Sleep score 64. Body battery 85/29 (-10).

Pre-Run 7’ I had some right knee pain with the burpee’s.

MB Tempo

Performance condition +1. Relative effort 42. 10’ up. 4 x 9’. Avg Pace 7:57. Avg HR 152 bpm. Max HR 161 bpm. 10' down.

I'm still not feeling great and I am proud of myself for finishing the workout.

We had time to kill before our flight and we weren’t very good at it. We had lunch at Tupelo Honey, but missed out on dinner.

Friday

Resting HR 53. Sleep score 84. Body battery 90/38 (25). Weight 177.0.

Back to work with a BANG!

Pre-Run 14' added KB DL and Dbell shoulder combo. I didn't do calf work.

Base

Performance Condition -1. Relative effort 16. 4.12 mi with 6 x 20s hill strides. Time 39:01. Avg Pace 9:28 /m. Total Ascent 102 ft. Avg HR 142 bpm.

Niggles: None

This is Day 2 with no alcohol. Night Stretch 14’ My body feels good. I’m still feeling the mystery illness but I’m not letting it get the best of me.

Saturday

Resting HR 55. I was restless and it seems like I was up a lot during the night. Garmin says I had plenty of deep sleep. Sleep score 83. Body battery 93/17 (-34). Weight 176.1.

Pre-Run 10’ hip abd was on the floor, added ankle dorsiflexion.

Pilot CrossKnox 4-Mile

Relative effort 51. Time 30:43.5. Avg Pace 7:41. Total Ascent 213 ft. Avg HR 162 bpm.

My race goal was to run at 160-165 bpm for the first 3 miles then try to 165 and up for the finishing mile. My splits were:

1. 7:41.5 at 155 bpm
2. 7:31.2 at 163 bpm
3. 8:05.6 at 163 bpm
4. 7:26.8 at 167 bpm

A nice little negative split if you throw out mile 3.

Sunday

Resting HR 59. Sleep score 71. Body battery 63/27 (35). Weight 175.0.

My recovery was not aided by getting cocktails at the Oak Room (although they were good) and going to Schulz Bräu. I have woke up not feeling great. The race hit harder than I first thought.

Traininess Readiness 49 Low

A perfect day would be - yoga, gym, and ride, but I don’t feel great. I did the NTC Hip-Release Flow followed by David Roche's Core Routine 25 each of crunches, plank pikes, and plank rainbows 24'.

Gym Session 30' Seated Row 120 3/6. Lat Pulldown 125 3/6. Bench 115 2/5 135 2/3 145 2/2. Staggered squat 70 3/5. KB SL RDL 10 1/6 15 1/5 20 1/4. Press 65 1/8 75 3/5.

Afternoon nap while watching football.