Weekly Recap 47 - November 18, 2024

Last week was another BIG week, over 40 miles running, 2 rides (1:45), and 1 gym session. I must keep my attention focused on the posterior chain, that seems to be a weakness, especially during workouts.

Monday, November 18

Recovery numbers:

• HRV: 48
• Resting HR: 54
• Sleep score: 86
• Training readiness: 68
• Body battery: 100

I woke up early and I don’t think I went back to sleep. I don’t feel too bad but I’m sure I’ll need a nap later.

Pre-run (5 minutes):

• Tippy bird
• Supine plank
• Calf raise
• Bridge
• Clams

Morning Run

Performance condition: +3. Relative effort: 15. Distance: 6.44 mi. Time: 1:00:04. Avg pace: 9:20. Avg HR: 135 bpm. This went better than I expected.

There were no naps for me and I didn't make time for ancillary activities.

Tuesday, November 19

Recovery numbers:

• HRV: 47
• Resting HR: 53
• Sleep score: 84
• Training readiness: 80
• Body battery: 86

I woke up a couple of times but ended up getting some good rest.

Zwift - Electric Loop in Makuri Islands

Relative effort: 8. Distance: 15.50 mi. Time: 1:00:14. Avg Speed: 15.4 mph. Total Ascent: 384 ft. Avg Power: 91 w. Avg HR: 99 bpm.

Recover Post-Ride Stretch (14 minutes)

30 Minute Base Run

Relative effort: 7. Distance: 3.08 mi. Time: 30:03. Avg Pace: 9:46. Avg HR: 132 bpm.

Wednesday, November 20

Recovery numbers:

• HRV: 40
• Resting HR: 57
• Sleep score: 63
• Training readiness: 58
• Body battery: 86

Pre-Run (4 minutes):

• Calf
• Lunge
• Split squat
• Shoulder combo

Morning Workout

Performance condition: 0. Relative effort: 47. 3 miles GMP: Time: 25:33, Avg Pace: 8:31, Avg HR: 150. 2 miles a little faster: Time: 16:37, Avg Pace: 8:18, Avg HR: 155. I got faster every mile. Workouts like this give you confidence.

Thursday, November 21

Recovery numbers:

• HRV: 36
• Resting HR: 58
• Sleep score: 58
• Training readiness: 30
• Body battery: 44

My recovery numbers are poor. I did have a bourbon and 2 beers and went out to dinner at The Buffalo Grill.

Morning Run

Performance condition: 0. Relative effort: 16. Distance: 7.01 mi. Time: 1:06:46. Avg Pace: 9:32. Total Ascent: 167 ft. Avg HR: 135 bpm. My left calf was acting up during my pre-run routine.

Night stretch (12 minutes)

Friday, November 22

Recovery numbers:

• HRV: 53
• Resting HR: 53
• Sleep score: 82
• Training readiness: 56
• Body battery: 83

Pre-run (8 minutes):

• Ankle eversion
• Lateral and monster walk
• Farmer’s carry
• Shoulder combo
• Split squat

Morning Run

Performance condition: +3. Relative effort: 20. Distance: 8.01 mi. Time: 1:13:19. Avg Pace: 9:09. Total Ascent: 259 ft. Avg HR: 138 bpm. I've been having some left calf issues.

Night stretch (12 minutes)

Saturday, November 23

Recovery numbers:

• HRV: 52
• Resting HR: 53
• Sleep score: 69
• Training readiness: 61
• Body battery: 84

Pre-run (8 minutes):

• Ankle eversion with band
• Lateral and monster walk with band
• Body weight squats 2/10
• Standing calf 2/10
• Hip flexor with band
• Ab set
• Calf stretch

Long Run

Performance condition: +2. Relative effort: 33. Distance: 12.20 mi. Time: 1:55:26. Avg Pace: 9:28. Total Ascent: 404 ft. Avg HR: 136 bpm.

Post-run calf therapy (6 minutes):

• Calf stretch
• Percussion therapy
• Scrapping with Voltaren

We went to Maple Hall for Justin's birthday. We played a couple of rounds of bowling and had a few drinks. It wasn't a great day for recovery but I had fun, and I think everyone else did too.

Sunday, November 24

Recovery numbers:

• HRV: 40
• Resting HR: 53
• Sleep score: 65
• Training readiness: 51
• Body battery: 66

Calf rehab (8 minutes):

• Percussion therapy
• Foam roll
• Stretch
• Scrapping with Voltaren

Weekly Recap 46 - November 11, 2024

Last week was a BIG run and strength week. I started counting calories Sunday. I'm trying a couple different apps, My Fitness Pal and My Net Diary. My early favorite is the My Net Diary.

Monday, November 11

Recovery Numbers:

• Resting HR: 54
• Sleep score: 78
• Body battery: 92

Pre-Run (4 minutes):

• Ab set
• Clams
• Spine mobility

Morning Run with Hill Strides

Relative effort: 18. Distance 7.30 mi. Time 1:10:04. Avg Pace 9:36 /mi. Total Ascent 230 ft. Avg HR 135 bpm. It wasn't a bad day, I felt OK.

Cherokee Blvd Cruise

Relative effort: 9. Distance 13.92 mi. Time 1:00:25. Avg Speed 13.8 mph. Total Ascent 459 ft. Avg HR 103 bpm. I noticed my upper back / neck issues are back.

Tuesday, November 12

My weight is down 2.5 lbs since Sunday.

Recovery Numbers:

• Training readiness: 65
• Sleep score: 75
• Resting HR: 58
• HRV: 42
• Body battery: 53
• Performance condition: +3

Pre-Run (4 minutes):

• Slant board calf and hamstring stretch
• Slant board squats 15
• Donkey kicks
• Shoulder horizontal abduction and external rotation

Intervals

Relative effort: 52. 8 x 1k (4:41.0, 4:43.9, 4:45.8, 4:44.7, 4:46.0, 4:44.5, 4:42.5, 4:44.2). Avg Pace 7:37. Avg HR 153.

“Everything you want is on the other side of hard”

Recovery: Dynamic Stretches with Nikki Hiltz (11 minutes)

Afternoon nap: 20 minutes

Gym session (30 minutes)

• TM 10’
• Reverse TM
• SL Seated Leg Curl SL 40 4/4
• Seated Row 140 4/4
• Incline bench 115 4/4
• Shoulder Press 70 4/4

Wednesday, November 13

Recovery Numbers:

• HRV: 43
• Resting HR: 58
• Sleep score: 71
• Body battery: 52

I’m feeling good today. I think it might be from the calorie counting. The goal wasn’t to restrict calories, but it happens when you see what the caloric numbers are for some foods. My weight is down 3.3 lbs since beginning.

I have decided to use and purchase the annual subscription for the My Net Diary app.

Chiropractor

Let’s see if this helps. I would like to improve spine mobility and health. My lumbar spine seems to be stuck.

Sometime around lunch, I went from feeling good to having a migraine. It was a good one with some dizziness and came in two waves. It took Extra Strength Tylenol and one Nurtec to get over it.

Kristen and I went downtown this evening to The Kennedy. I didn't make the best food choice with the Sourdough Pepperoni Hot Honey pizza, but I only ate 3 slices.

Night stretch: (12 minutes)

Thursday, November 14

Recovery Numbers:

• HRV: 44
• Resting HR: 57
• Sleep score: 82
• Training readiness: 73
• Body battery: 81

I woke up feeling good and motivated to do a cycle / run double. I'm also proud of myself for making good food quantity choices last night. I was only up 0.2 lbs.

Zwift - Duchy Estate in Yorkshire

Relative effort: 7. Distance 10.82 mi. Total time 45:15. Avg speed 14.3 mph. Avg power 106 w. Avg HR 107 bpm. I had some left knee pain. I need to reevaluate my seat height.

Pre-Run (10 minutes):

• YWA Yoga for runners
• Ab set

Evening run

Performance condition: +3. Relative effort 13. I felt good today with an Avg HR of 137 at 9:22 /mi Avg pace. Garmin says I was in zone 4 for over 9 minutes. Garmin also says my VO2 has dropped to 50.

Dinner at I Heart Sushi with the Byrd's. I had a 4J's roll and about 8 oz of wine.

Friday, November 15

Recovery Numbers:

• HRV: 36
• Resting HR: 60
• Sleep score: 61
• Training readiness: 50
• Body battery: 52

Morning Run

Performance condition: +2. Relative effort 14. 6 x 100m hill repeats (25.6, 25.4, 25.0, 24.5, 24.9, 24.8). Avg HR 136 bpm. I didn't have any issues with this run.

Night Stretch: (10 minutes)

Saturday, November 16

Recovery Numbers:

• HRV: 43
• Resting HR: 54
• Sleep score: 81
• Training readiness: 69
• Body battery: 79

Pre-Run (8 minutes):

• Ankle eversion
• Lateral walk
• Monster walk
• Ab set
• Shoulder posterior combo
• Hip stretch

Long Run

Performance condition: +3. Relative effort 88. 4 x 2 miles (16:49, 16:50, 16:51, 16:44). Avg Pace 8:24. Avg HR 152. My niggles were all the posterior chain.

I had a little nap or two. Overall, my recovery went well.

Sunday, November 17

Recovery Numbers:

• HRV: 38
• Resting HR: 57
• Sleep score: 77
• Training readiness: 32
• Body battery: 58

The Black Dog Yoga with Kaylan (60 minutes)

Weekly Recap 45 - November 4, 2024

Summary

Relative effort: 206

Runs/mileage: 5/43.25 (1,382.24)

Rides/mileage: 1/13.57 (1,372.45)

Elevation: 2,264

Endurance training time: 7:50:47

Ancillary Activities: 2:19

Average weight: 175.8

Resting HR: 58

Sleep score: 70

Monday, November 4

My recovery numbers were excellent:

• Sleep Score: 89
• Resting HR: 51
• HRV: 58

Pre-Run Routine (10 minutes):

• Ab set
• Lateral walk and clams with band
• Shoulder horizontal abduction and external rotation with a blue band
• Kettlebell clean to curl to press to tricep extension (25 lbs)
• Step-ups

Base Run

Relative Effort: 21. Distance: 7.92 miles. Duration: 1:15. Avg Pace: 9:28/mi. Total Ascent: 171 ft. Avg HR: 137 bpm.

Zwift (60 minutes) - Countryside Tour in Makuri Islands

Easy spinning with a bit of elevation. Distance: 13.57 miles. Avg Speed: 13.5 mph. Total Ascent: 715 ft. Avg Power: 105 W.

Note: My HR monitor seems to have stopped working.

Night Stretch (12 minutes)

Included 3 sets of 8 push-ups.

No alcohol.

Tuesday, November 5

My weight dropped by 1.7 lbs. Surprisingly, my recovery numbers were much lower than yesterday:

• Sleep Score: 79
• Resting HR: 58
• HRV: 45

Struggled with getting up to run. Need to end the "I'll do it later" mindset.

Recovery Post-Ride Lower Body Stretch (12 minutes)

Wanted to add pull-ups, but lacked the strength.

Both knees were aching today.

Pre-Run Routine (5 minutes):

• Calf raises
• Step-ups
• Hip barn doors
• Lunges
• Donkey kicks

Workout

Relative Effort: 81. Intervals: 2 x 2 miles (16:07 each), 1 x 1 mile (7:35). This was challenging, but I set a new threshold. Stopped for water once per rep, and had no knee issues.

Wednesday, November 6

Lost another 1.7 lbs. Given yesterday’s choices, I expected subpar recovery, but it was worse than anticipated:

• HRV: 35
• Resting HR: 60
• Sleep Score: 50
• Training Readiness: 5

Gym Session (30 minutes)

• Kettlebell clean to curl to press to tricep extension: 20 x 10, 25 x 8, 30 x 6
• Seated Row: 120 lbs, 3 sets of 7
• Pec Fly: 80 lbs, 3 sets of 10
• Single-leg Seated Leg Curl: 25 lbs, 3 sets of 10
• Incline Bench: 95 lbs x 7, 105 lbs x 6, 115 lbs x 6
• Shoulder Press: 50 lbs, 3 sets of 8

I enjoy using the Kettlebell combo as a warmup. Hoping to get to the gym at least twice a week.

Night Stretch (12 minutes)

Focus: Improving hip internal rotation.

Thursday, November 7

Weight rebounded up 1.8 lbs, and recovery numbers are still suboptimal:

• HRV: 43
• Resting HR: 59
• Sleep Score: 80
• Training Readiness: 30

Morning Run Base

Relative Effort: 40. Distance: 6.01 miles. Time: 57:26. Avg Pace: 9:34/mi. Total Ascent: 279 ft. Avg HR: 147 bpm.

Ran the hilly sections and felt okay. Still warm and humid. Need to focus more on taking care of the little things.

Friday, November 8

Weight still rising, up another pound. My recovery numbers remain poor, making me question their accuracy:

• HRV: 35
• Resting HR: 60
• Sleep Score: 61
• Performance Condition: +4

Morning Run with Strides

Relative Effort: 24. Distance: 6.81 miles. Time: 1:04:32. Avg Pace: 9:29/mi. Total Ascent: 174 ft. Strides: 4 x 100m (sub-21 seconds for final three reps).

Recovery Stretch (Lower Body, 13 minutes)

Gym Session (30 minutes)

• Kettlebell clean to curl to press to tricep extension: 25 lbs, 3 sets of 8
• Lat Pulldown: 130 lbs, 3 sets of 4; 140 lbs, 1 set of 4
• Single-leg Seated Leg Curl: 35 lbs, 4 sets of 4
• Bench Press: 115 lbs x 4, 135 lbs x 4 (3 sets)
• Leg Press: 140 lbs x 4, 160 lbs x 4 (3 sets)
• Dumbbell Press: 35 lbs, 4 sets of 4

Discovered a treadmill designed for backward walking; will include it in my routine.

Saturday, November 9

Health Snapshot:

• HRV (RMSSD): 77 ms
• HRV (SDRR): 65 ms
• Pulse Ox: 95%
• Sleep Score: 60
• Body Battery: 46
• Performance Condition: +3

Pre-Run Routine (15 minutes)

Scruffy City Long Run

Relative Effort: 40. Distance: 14.01 miles. Time: 2:16:05. Avg Pace: 9:43/mi. Total Ascent: 820 ft. Avg HR: 137 bpm.

Explored most of Knoxville; enjoyed the route, though the campus area was quieter than expected.

Evening social - Met friends for pizza and beer. I overindulged with a whole pizza.

Sunday, November 10

Woke up briefly at 5:30 but went back to sleep until nearly 8:00. Weight at 177.7 lbs, likely due to last night’s meal. Planning to track calories for a while to get down to 170 lbs.

Reflecting on the week: high mileage with only five running days and two gym sessions—a rare achievement. Considered a ride or strength session today but chose to rest.

Weekly Recap 44 - October 28, 2024

Summary

Relative effort: 81

Runs/mileage: 2/11.60 (1,346.91)

Rides/mileage: 3/42.82 (1,372.45)

Elevation: 1,896

Endurance training time: 4:54

Ancillary Activities: 0:53

Average weight: 176.5

Resting HR: 56

Sleep score: 68

Last week didn't go as planned, and this week is intentionally lighter. I have to travel to Atlanta on Wednesday and return on Thursday, followed by a golf excursion at Woodlake over the weekend.

Monday, October 28

Resting HR 54. Sleep score 86. Body battery 84/24 (-10). Weight 177.3.

I started the day feeling prepared, with a sleep score of 86 and a Training Readiness score of 81.

Pre-Run Routine (7-minutes):

• Ankle eversion and lateral walks with bands
• Shoulder horizontal abduction and external rotation using a blue band
• Abs set
• Single leg RDL with kettlebell

Morning Run

Included 6 x 100m repeats. I felt stronger than usual.

Relative effort 11. 5.09 mi. Time 51:28. Avg Pace 10:07 /mi. Total Ascent 102 ft. Avg HR 129 bpm.

Zwift - Beach Island Loop in Watopia

60-minute ride. It felt good to have my bike set up on the trainer again and the home gym mostly in order. It was an easy, relaxing double session. Relative effort 9. 15.29 mi. Time 1:00:16. Avg Speed 15.2 mph. Total Ascent 305 ft. Avg HR 103 bpm.

Strength Session (12 minutes):

• Dumbbell shoulder combo
• Shoulder horizontal abduction with a band
• Kettlebell curl to press to tricep extension
• Pushups
• Kettlebell rows

Ended the evening with a glass of bourbon.

Tuesday, October 29

Resting HR 53. Sleep score 82. Body battery 82/20 (-8). Weight 174.8.

I stayed up to watch the Steelers game, so my run was postponed until later. Hoping that decision doesn't backfire.

Sleep was solid, with an HRV of 51. My lower back felt tight, and I didn’t feel particularly fresh, which is typical. Training Readiness was high at 77. Today’s ancillary focus: hip mobility and posterior chain strength.

Intervals

8 x 2-minute intervals with a new threshold pace.

Relative effort 42. 6.51 mi. Avg Pace 7:22. Avg HR 158.

Post-Run Cool Down (4 minutes):

Noticed my right-sided 'tippy bird' exercise was problematic, potentially linked to Ground Contact Time Balance. Still uncertain if it’s a strength or mobility issue.

I'm much too tired for a double.

Wednesday, October 30

Resting HR 61. Sleep score 52. Body battery 45/15 (-9).

Recovery was slower due to a shorter than recommended sleep and low HRV. I also had a food hangover from the previous day. We had tacos and margaritas at El Jinete

Pre-Travel Routine (10-minutes):

• Hip strength
• Mobility exercises

Headed to Atlanta, with lunch at Maggiano's (lasagna). Later, we visited a brewery called Halfway Crooks, probably drank more than I should have, and didn’t eat enough.

Thursday, October 31 (Halloween)

Resting HR 58. Sleep score 60. Body battery 50/15 (21).

Slept from around 11:00 p.m. to 5:00 a.m., then dozed off for a couple more hours. I had oatmeal at the hotel bistro for breakfast.

Hotel Workout (20 minutes):

• Kettlebell (12 lbs) single-leg RDL, 3 sets of 7 reps
• Dumbbell (25 lbs) staggered stance squats, 3 sets of 10 reps
• Exercise ball hamstring curls, 3 sets of 8 reps
• Dumbbell (40 lbs) chest press and rows
• Kettlebell (20 lbs and 25 lbs) clean to curl to press to tricep extension

Travel Home: Lunch at Chick-Fil-A—a rare fast food treat. Indulged in a Spicy Chicken Deluxe and a strawberry shake, unexpectedly ending up with two shakes, both of which I enjoyed.

City and the Sgurr in Scotland

Relative effort 9. 11.56 mi. Time 1:00:14. Avg Speed 11.5 mph. Total Ascent 1,010 ft. Avg HR 107 bpm.

Friday, November 1

Resting HR 56. Sleep score 83. Body battery 88/28 (-8). Weight 177.5.

The anticipated golf weekend finally arrived. Despite work keeping me occupied until 3:00 p.m., we reached the condo by 5:30 p.m. I tried to fit in, but it wasn't really my scene. The condo and dinner were nice, but I wished I were at home. Felt a bit out of place.

Saturday, November 2

Resting HR 59. Sleep score 55. Body battery 49/12 (-16).

Sleep was decent but not great. The day improved as I spent less time with the group, and the golf round was enjoyable. Teamed up with Jud and David, we managed to shoot 2 under, with 5 birdies and 3 bogeys. My short game was strong, even if my drives weren’t.

Meals:

• Breakfast and lunch at the clubhouse
• Second lunch at Frostee Freeze

Enjoyed a well-needed nap before dinner back at the clubhouse.

Sunday, November 3

Resting HR 54. Sleep score 57. Body battery 59/19 (40).

Slept better, but my golf game didn’t follow suit. We ended the round at 5 over, scoring just 1 birdie and 6 bogeys. My right forearm started to feel sore.

Capped off the day with a short nap after returning home.