Summary
Relative effort: 149Runs/mileage: 5/24.96 (1,242.88)Rides/mileage: (1,255.75)Elevation: 604Endurance training time: 3:50Ancillary Activities: 2:07Average weight: 176.0Resting HR: 56Sleep 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:
- 7:41.5 at 155 bpm
- 7:31.2 at 163 bpm
- 8:05.6 at 163 bpm
- 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.
