Tuesday, October 15, 2024

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

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