Weekly Recap 52 - December 22

Intentions

Return to running while pushing rehab and XT

Weekly Totals

Yoga/stretch/mobility [:31]

Strength [1:28]

Endurance [7:57]

Run [12.02 mi]

Ride [66.62 mi]

Monday, December 22

Recovery Report

• HRV: 47
• Resting HR: 52
• Sleep score: 79
• Training readiness: 72
• Body battery: 85

Weight Goal

174.9 lbs

Afternoon Run

Warm up - leg swings, calf stretch, ankle mobility, jog hops

Performance condition +5. Relative effort 11. Distance 4.01 mi. Time 35:26. Avg Pace 8:51 /mi. Total Ascent 36 ft. Avg HR 139 bpm.

Warm down - walk .54 mi. Step ups x 12

At Home Ab Workout (12 minutes)

Flutter kick [with med ball] 2x20s, Suitcases 2x20s, Russian twist [with med ball] 2x20s, Heel touches 2x20s, Bicycle crunches 2x20s, Plank 2x45s, Dead Bug with Swiss ball 2x20s.

Ankle Rehab

Hypervolt, ankle inversion, calf stretch, massage with Voltaren

Tuesday, December 23

Recovery Report

• HRV: 51
• Resting HR: 54
• Sleep score: 74
• Training readiness: 65
• Body battery: 84

Weight Goal

175.2 lbs

Pre-Ride

Push ups x20, Reverse pull ups x10

Zwift - Croissant in France

Relative effort 9. Distance 16.11 mi. Time 1:00:14. Avg Speed 16.1 mph. Total Ascent 453 ft. Avg Power 96 W. Avg HR 111 bpm.

Zwift - 01. Sweet Spot Foundation [Lite]

Relative effort 6. 3 x 5 minutes (164 w, 166 w, 174 w)

At Home Lower Body Workout (10 minutes)

Squats 3x8 (40), Calf raise 3x20, Step-ups 2x10, Single leg dead lift (tippy bird) 2x8 (3)

Ankle Rehab

Hypervolt, ankle eversion, ankle mobility

Wednesday, December 24

Recovery Report

• HRV: 49
• Resting HR: 55
• Sleep score: 70
• Training readiness: 55
• Body battery: 76

Weight Goal

175.2 lbs

Ankle Rehab

Hypervolt, massage with Voltaren, ankle eversion and inversion, calf stretch, soleus strength

Lunch Run

Warm up - leg swings, ankle mobility, calf stretch, jog

Performance condition +4. Relative effort 9. Distance 4.01 mi. Time 36:38. Avg Pace 9:09 /mi. Total Ascent 49 ft. Avg HR 133 bpm.

Warm down - 1 mi walk with 5x100m strides, step ups 12, calf raise 20 with some isometrics

Niggles - I added my inserts back and didn't start with the brace. The issues started around 2 miles in and when I got back to the truck I put my brace on and finished the 4 miles. No issues walking or with the strides. Some lingering soreness post-run.

Gym Session (24 minutes)

Stair Climber 12' 41 floors, Back Extension (115) 3x8, Abdominal (120) 3x10, Row (130) 3x1k, Shoulder Press (30) 1x12 (40) 2x8, Pulldown (85) 2x10 1x7, Leg Curl (55) 3x8, Glute (70) 3x10

Thursday, Christmas Day

Recovery Report

• HRV: 42
• Resting HR: 58
• Sleep score: 64
• Training readiness: 58
• Body battery: 60

Weight Goal

175.4 lbs

Morning Ride

Relative effort 14. Distance 14.91 mi. Time 1:08:03. Avg Speed 13.1 mph. Total Ascent 696 ft. Avg HR 127 bpm.

Friday, December 26

Recovery Report

• HRV: 44
• Resting HR: 57
• Sleep score: 80
• Training readiness: 47
• Body battery: 70

Weight Goal

175.4 lbs

Gravel Ride

Relative effort 20. Distance 15.49 mi. Time 1:25:48. Avg Speed 10.8 mph. Total Ascent 1,056 ft. Avg HR 128 bpm. I took advantage of a great weather day.

It was interesting that climbing upthe gravel road from the Guard Shack didn't give me the anxiety issues that I struggle with going up Wisconsin.

NTC Sunset Stretch (11 minutes)

add yoga squat and calf stretch

Saturday, December 27

Recovery Report

• HRV: 35
• Resting HR: 57
• Sleep score: 69
• Training readiness: 62
• Body battery: 61

Weight Goal

175.2 lbs

Morning Run

Warm up - jog, leg swings, ankle mobility, hops

Performance condition +4. Relative effort 8. Distance 4.00 mi. Time 37:56. Avg Pace 9:29 /mi. Total Ascent 46 ft. Avg HR 134 bpm.

Warm down (finisher) - 1 mi walk with 5x150m strides

Easy Spin

Relative effort 9. Distance 11.16 mi. Time 55:02. Avg Speed 12.2 mph. Total Ascent 289 ft. Avg HR 116 bpm.

Sunday, December 28

Recovery Report

• HRV: 46
• Resting HR: 58
• Sleep score: 85
• Training readiness: 79
• Body battery: 76

Weight Goal

176.1 lbs

NTC Restorative Yin (20 minutes)

At Home Hip Workout (20 minutes)

Hip Thrusts 3x10 (red band), Clam with plank 3x10 (red band), Monster walk 3x10 (red band), Lateral walk 3x10 (red band), Hip abduction / adduction 3x10 (ankle weight), Donkey kicks 2x10, Fire hydrants 2x10

Gym Session (22 minutes)

Arc Trainer 15', Chest Press (70) 3x12, Seated Leg Press (145) 3x8, Lateral Raise (55) 3x8, Tricep Press (120) 3x8, Leg Extension (40) 3x10, Pec Fly (85) 3x10, Rear Deltoid (65) 3x8, Red Light therapy 12'

Weekly Recap 51 - December 15

Intentions

Daily achilles rehab until issue resolves

Decrease alcohol, sugar, and salty snacks

Weekly Totals

Yoga/stretch/mobility [0:23]

Strength [2:16]

Run [6.02 mi]

Ride [61.76 mi]

Endurance [6:06]

Monday, December 15

Recovery Report

• HRV: 50
• Resting HR: 55
• Sleep score: 88
• Training readiness: 90
• Body battery: 100

Weight Goal

176.6 lbs

"Winning is being better today that you were yesterday"

Achilles Rehab

Cross friction massage 3', Scraping 3', Foam roll 3', Calf stretch 3x30s, Ankle pumps 100, Standing heel raise 3x10, SL heel raise 2x10, Eccentric 1x12

Zwift - The Classic in Watopia

Relative effort 9. Distance 13.28 mi. Time 1:05:08. Avg Speed 12.2 mph. Total Ascent 758 ft. Avg Power 91 W. Avg HR 107 bpm.

Niggle Report

I didn't have any issues today. I may try to run a couple miles tomorrow.

Tuesday, December 16

Recovery Report

• HRV: 51
• Resting HR: 53
• Sleep score: 89
• Training readiness: 90
• Body battery: 100

Weight Goal

175.7 lbs

NTC Sunset Stretch (11 minutes)

added dead hang for 20s, I should be better at this.

Pre-Run (9 minutes)

Push ups 3x10, Down under rows 3x10, Dead hang 3x40ct, KB around the worlds 3/20 (20), KB halos 3x8 (20)

Lunch Walk

Warm up - jog, leg swings, ankle mobility, lunge matrix.

Weighted walk 1 mi

Zwift - 02. Endurance Escalator

1 x 30s at 230 w 4min at 180 w. 2 x 30s at 230 w 4min at 180 w. 3 x 30s at 230 w 4min at 180 w.

At Home Lower Body Workout (20 minutes)

Squats 3x8 (20), Bulgarian split squats 3x8 (10), Step-ups 3x10, Single leg dead lift (tippy bird) 3x10, Single leg bridge (foot on step) 3x8, Side plank with leg raise 3x6, Single leg calf raise 3x15

Achilles Rehab

Cross friction massage 3', Scraping 3', Hypervolt 3', Calf stretch 3x30s, Ankle pumps 100, Ankle inversion and eversion 2x20, Eccentric 1x12

Niggle Report

No issues going up or down stairs. My lunch run plan was ill advised.

Wednesday, December 17

Recovery Report

• HRV: 49
• Resting HR: 55
• Sleep score: 65
• Training readiness: 67
• Body battery: 86

Weight Goal

176.4 lbs

Gym Session (27 minutes)

Hydro massage 10', Stair Climber 5', Back Extension (110) 3x10, Abdominal (120) 3x8, Row (130) 3x9, Shoulder Press (30) 1x12 (40) 2x8, Calf Extension (100) 3x10, Pulldown (70) 1x10 (85) 3x10, Leg Curl (55) 3x8, Glute (70) 3x10, Chest Press (70) 3x10

Achilles Rehab

Hypervolt 3', Hopping, I did Calf Extension at the gym

Niggle Report

No issues today. I gave myself a rest day and hopefully I can get in a couple miles tomorrow.

Thursday, December 18

Recovery Report

• HRV: 57
• Resting HR: 56
• Sleep score: 68
• Training readiness: 73
• Body battery: 98

Weight Goal

177.0 lbs

Lunch Run

Relative effort 4. I got in 2 miles but my ankle/achilles was an issue after 1/2 mile. I decided to push through, Good or bad I stand by it.

Weighted Walk

Up, over, and back Chestnut Ridge.

I fucked up a thing at work that stressed me out this aftewrnoon. I have no idea how it happened but it kept me from doing my At Home Lower Body Workout and a Zwift workout.

My achilles seems to be getting worse, so I made an appointment with TOA for an evaluation.

Friday, December 19

Recovery Report

• HRV: 48
• Resting HR: 55
• Sleep score: 79
• Training readiness: 76
• Body battery: 72

Weight Goal

175.2 lbs

My appointment was painless, I got an x-ray which showed minimal arthritis. This was good news. Possibly not achilles but maybe posterior tibia tendonitis. They prescribed an ankle brace, PT (which I probably won't do), and made me a follow up with Dr. Pesut for the 31st. If I'm not better I'll go a hopefully get a shot.

I feel better in the brace.

Zwift - Triple Flat Loops in Watopia

Warm up - Distance 4.73 mi. Time 20:22. Avg Speed 13.9 mph. Total Ascent 33 ft. Avg Power 63 W.

Threshold - Distance 6.51 mi. Time 20:15. Avg Speed 19.3 mph. Total Ascent 292 ft. Avg Power 144 W. Avg HR 127 bpm.

Warm down - Distance 5.25 mi. Time 20:08. Avg Speed 15.6 mph. Total Ascent 82 ft. Avg Power 92 W.

At Home Lower Body Workout (32 minutes)

Squats 3x8 (30), Bulgarian split squats 3x8 (20), Step-ups 3x10, Single leg dead lift (tippy bird) 3x8 (3), Single leg bridge (foot on step) 2x8 1x10, Calf raise 3x20

At Home Ab Workout

Flutter kick 3x40 [with med ball], Suitcases 1x12 2x15. Russian twist 3x10 [with med ball], Heel touches 3x12, Bicycle crunches 3x20, Plank 3x45s

Saturday, December 20

Recovery Report

• HRV: 52
• Resting HR: 54
• Sleep score: 78
• Training readiness: 78
• Body battery: 83

Weight Goal

177.7 lbs

Morning Run

Warm up - leg swings, ankle mobility, calf stretch, hops

Performance condition +4. Relative effort 9. Distance 4.01 mi. Time 35:07. Avg Pace 8:46 /mi. Total Ascent 46 ft. Avg HR 138 bpm.

Warm down - .63 mi walk

At Home Hip Workout (17 minutes)

Hip Thrusts 3x10 (red band), Clam with plank 3x8 (red band), Monster walk 3x10 (red band), Lateral walk 3x10 (red band), Hip abduction / adduction 3x10 (ankle weight), Bird dog / donkey kicks 3x10, Fire hydrants 3x10

Sunday, December 21

Recovery Report

• HRV: 52
• Resting HR: 53
• Sleep score: 80
• Training readiness: 78
• Body battery: 100

Weight Goal

176.7 lbs

Gym Session (31 minutes)

Stair Climber 10', Assist Chin (70) 3x7, Assist Dip (70) 3x8, Rear Deltoid (60) 1x12 65 2x8, Pec Fly (85) 3x9, Leg Extension (40) 3x10, Lateral Raise (55) 3x8, Seated Leg Press (130) 3x12, Hip Abduction (115) 3x12, Tricep Press (115) 3x12, Hip Adduction (120) 3x8, Chest Press (70) 1x11 1x8 1x7

Zwift - Castle to Castle in Makuri Islands

Relative effort 10. Distance 14.64 mi. Time 1:00:14. Avg Speed 14.6 mph. Total Ascent 581 ft. Avg Power 102 W. Avg HR 114 bpm.

NTC Sunset Stretch (11 minutes)

Weekly Recap 50 - December 8

Intentions

I have to deal with a sore right achilles.

Weekly Totals

Yoga/stretch/mobility [:22]

Strength [1:33]

Run [17.77 mi]

Ride [67.52 mi]

Monday, December 8

Recovery Report

• HRV: 42
• Resting HR: 60
• Sleep score: 79
• Training readiness: 46
• Body battery: 92

Weight Goal

175.6 lbs

Lunch Run

Warm up - leg swings, hops, ankle mobility

Relative effort 16. Distance 7.01 mi. Time 1:07:02. Avg Pace 9:34 /mi. Total Ascent 102 ft. Avg Run Cadence 169 spm. Avg HR 136 bpm.

Warm down - Step ups 18. SL calf 15.

Niggle Report

My right achilles is still an issue.

Tuesday, December 9

Recovery Report

• HRV: 40
• Resting HR: 57
• Sleep score: 81
• Training readiness: 58
• Body battery: 83

Weight Goal

175.8 lbs. I'm creeping up.

Yoga Flow (5 minutes)

At Home Lower Body Workout (22 minutes)

Squats 3x8 (20), Bulgarian split squats 3x12, Step-ups 3x10, Single leg dead lift (tippy bird) 3x10, Single leg bridge (foot on step) 3x8, Side plank with leg raise 3x5, Single leg calf raise 3x iso

Zwift - Outer Scotland in Scotland

Relative effort 10. Distance 16.12 mi. Time 1:00:10. Avg Speed 16.1 mph. Total Ascent 758 ft. Avg Power 110 W. Avg HR 113 bpm.

Niggle Report

My achilles isn't as sore as I thought it would be, but I don't plan on running. I hoped that riding the bike would not irritate my achilles but I think maybe it did. Tomorrow will probably be gym session only.

Wednesday, December 10

Recovery Report

• HRV: 45
• Resting HR: 57
• Sleep score: 81
• Training readiness: 70
• Body battery: 99

Weight Goal

177.0 lbs. I'm beyond creeping up now. It's time I take back control.

Gym Session (30 minutes)

Hydro massage 10', Assist Chin (70) 3x7, Assist Dip (70) 3x7, Rear Deltoid (55) 3x12, Pec Fly (85) 3x8, Leg Extension (40) 3x8, Lateral Raise (55) 3x8, Seated Leg Press (130) 3x10, Chest Press (70) 3x10, Hip Abduction (100) 1x12 (115) 1x10 (130) 1x10, Tricep Press (115) 3x10, Hip Adduction (120) 3x8

Zwift - Bon Voyage in France

Zwift Camp: Build. 3 laps of DOS D'ANE SPRINT REVERSE. Relative effort 12. Dos d'Âne Sprint Reverse (1:45, 1:36, 1:35). Sprint du Cratère (30s, 30s, 29s). Sprinteur Sprint Reverse (23s, 23s, 22s).

Niggles Report

When I first got up I didn't have any issue with my achilles and no discomfort going up the stairs. I might change my mind about gym only today. I had no issues today and only at the end of my ride did I feel anything.

Thursday, December 11

Recovery Report

• HRV: 49
• Resting HR: 54
• Sleep score: 83
• Training readiness: 73
• Body battery: 97

Weight Goal

177.1 lbs

At Home Ab Workout (15 minutes)

Flutter kick (blue med ball), Suitcases, Leg lifts, Side plank, Russian twist, Heel touches, Bicycle crunches, Plank, Hanging leg lifts, Axe chops (green band). I had Nash helping me.

Zwift - Loopin Lava in Watopia

Relative effort 8. Distance 11.52 mi. Time 50:20. Avg Speed 13.7 mph. Total Ascent 696 ft. Avg Power 106 W. Avg HR 113 bpm.

At Home Lower Body Workout (20 minutes)

Squats 3x8 (20), Bulgarian split squats 3x8 (10), Step-ups 3x10, Single leg dead lift (tippy bird) 3x10, Single leg bridge (foot on step) 3x8, Side plank with leg raise 3x5, Single leg calf raise 3x15

Niggles Report

I had no issues this morning. No issues on my ride or the lower body workout.

Friday, December 12

Recovery Report

• HRV: 47
• Resting HR: 53
• Sleep score: 70
• Training readiness: 77
• Body battery: 94

Weight Goal

176.6 lbs

Lunch Run

Warm up - leg swings, ankle mobility, jog, A-skip

Performance condition +2. Relative effort 14. Distance 6.01 mi. Time 54:13. Avg Pace 9:02 /mi. Total Ascent 95 ft. Avg HR 139 bpm.

Warm down - .30 mi walk. Step ups 15.

NTC Sunset Stretch (11 minutes)

Niggles Report

I had no issues before, but I did have some during and after my run. I also got a migraine on my way home. A few hours on the couch and a nap helped. I used Voltaren, HyperVolt, and scraping.

Saturday, December 13

Recovery Report

• HRV: 48
• Resting HR: 55
• Sleep score: 86
• Training readiness: 81
• Body battery: 97

Weight Goal

176.4 lbs. Slowly heading in the right direction.

CrossKnox 15k

I DQ'd at 3.69 miles. I should have known better than to try to run a race, but I gave it a go. I hope I don't end up paying to dearly for the bad decision.

Niggles Report

There was some discomfort early and it got worse.

Sunday, December 14

Recovery Report

• HRV: 37
• Resting HR: 59
• Sleep score: 72
• Training readiness: 73
• Body battery: 75

Weight Goal

177.0 lbs. Well Fuck!

Achilles Rehab (12 minutes)

Cross friction massage 3', Foam roll 3', Calf stretch 3x30s, Ankle pumps 100, Standing heel raise 3x10, Eccentric 10

Zwift - Tempus Fugit in Watopia

Relative effort 10. Distance 20.35 mi. Time 1:15:10. Avg Speed 16.2 mph. Total Ascent 171 ft. Avg Power 86 W. Avg HR 100 bpm.

Weekly Recap 49 - December 1

Intentions

Complete recovery from illness

Weekly Totals

Yoga/stretch/mobility [:39]

Strength [1:21]

Run miles [40.19 mi]

Ride miles [8.77 mi]

Monday, December 1

Recovery Report

• HRV: 40
• Resting HR: 60
• Sleep score: 80
• Training readiness: 55
• Body battery: 77

Weight Goal

175.1 lbs

Ground Based Mobility (5 minutes)

Morning Run

Warm up - leg swings, ankle mobility, hops

Relative effort 18. Distance 6.35 mi. Time 58:10. Avg Pace 9:10 /mi. Total Ascent 125 ft. Avg HR 143 bpm.

Zwift - 02. Endurance Escalator [Lite] on Queen's Highway in Yorkshire

Relative effort 7. Extended sweet spot efforts.

Core Session (15 minutes)

2 rounds of - Plank 25s, Flutter kick 50 (with med ball), Suitcases 15, Russian twist 12 (with med ball), Heel touches 20, Axe chops 12 (with band), Inverted row 10, Hanging leg lifts 10. KB around the worlds 20 (20 lbs)

Tuesday, December 2

Recovery Report

• HRV: 32
• Resting HR: 63
• Sleep score: 56
• Training readiness: 24
• Body battery: 45

Weight Goal

173.8 lbs

Lunch Workout Aerobic

Warm up - leg swings, ankle mobility, hops, jog

Performance condition +5. Relative effort 31. 6 miles aerobic. Avg Pace 8:46. Avg HR 150 bpm.

Warm down - Step ups 15. Walk .19 mi

NTC Sunset Stretch (11 minutes)

Wednesday, December 3

Recovery Report

• HRV: 31
• Resting HR: 63
• Sleep score: 57
• Training readiness: 1
• Body battery: 38

Weight Goal

174.6 lbs

AT HOME LOWER BODY WORKOUT (21 minutes)

Squats 3x12 (10), Bulgarian split squats 3x10, Step-ups 3x10, Single leg dead lift (tippy bird) 3x8, Single leg bridge (foot on step) 3x8, Side plank with leg raise 3x5, Single leg calf raise 3x12

I don't know if I trust Garmin's recovery numbers, but poor numbers and work stuff kept me from cycling. Maybe I'm not fully recovered from my illness.

Thursday, December 4

Recovery Report

• HRV: 37
• Resting HR: 61
• Sleep score: 65
• Training readiness: 12
• Body battery: 58

Weight Goal

175.3 lbs

Morning Workout

Warm up - jog, marching

Relative effort 19. 3 x 1k (4:55.8, 4:52.9, 4:48.8). Avg HR 152 bpm. Avg Run Cadence 176 spm.

Warm down - Step ups 15

I had a migraine twice today.

NTC Sunset Stretch (11 minutes)

Friday, December 5

Recovery Report

• HRV: 30
• Resting HR: 62
• Sleep score: 75
• Training readiness: 31
• Body battery: 48

Weight Goal

174.3 lbs

Morning Run

Warm up - leg swings, jog, hops

Relative effort 19. Distance 6.51 mi. Time 1:00:02. Avg Pace 9:13 /mi. Total Ascent 308 ft. Avg HR 143 bpm. The hills were very stressful for me today.

Saturday, December 6

Recovery Report

• HRV: 40
• Resting HR: 59
• Sleep score: 86
• Training readiness: 42
• Body battery: 81

Weight Goal

175.5 lbs

Pre-Run (15 minutes)

Core, hips, calves

Morning Long Run

Warm up - leg swings, ankle mobility, jog, hops

Relative effort 35. Distance 14.01 mi. Time 2:11:27. Avg Pace 9:23 /mi. Total Ascent 545 ft. Avg HR 139 bpm. Consumed 144g of carbs. I managed this run better than yesterday's and I didn't have any anxiety issues on the Hendrix Rd hills.

Warm down - Step up 10. Walk .85 mi

Sunday, December 7

Recovery Report

• HRV: 36
• Resting HR: 60
• Sleep score: 79
• Training readiness: 4
• Body battery: 62

Weight Goal

174.5 lbs

My right achilles is sore today.

Gym Session (30 minutes)

Hydro massage 10'
Back Extension (110) 3x8, Abdominal (115) 3x12, Row (130) 3x8, Chest Press (70) 1x12 1x10 1x8, Shoulder Press (40) was too heavy today (25) 1x10 (30) 2x8, Pec Fly (85) 3x7, Tricep Press (115) 3x8, Calf Extension (85) 1x15 (100) 2x10, Pulldown (70) 1x10 (85) 1x8 (100) 1x6, Leg Extension (25) 1x12 (40) 2x8

I may have missed an opportunity to gravel ride today. The temperature was a little less than I'm comfortable with. Also, I didn't want to add any more stress to my sore achilles.

NTC Sunset Stretch (12 minutes)

added calf stretch and yoga squat

Weekly Recap 48 - November 24

Intentions

Being sick is always a struggle and this time has been no different. I would very much like to get back to my endurance training routine.

Weekly Totals

Yoga/stretch/mobility [27]

Strength [45]

Run miles [20.25 mi]

Ride miles [17.07 mi]

Monday, November 24

Recovery Report

• HRV: 41
• Resting HR: 60
• Sleep score: 68
• Training readiness: 49
• Body battery: 49

Weight Goal

172.4 lbs

I had hopes of running today, so much so, I packed my training bag but I could not.

NTC Sunset Stretch (11 minutes)

Tuesday, November 25

Recovery Report

• HRV: 40
• Resting HR: 57
• Sleep score: 79
• Training readiness: 65
• Body battery: 67

Weight Goal

171.9 lbs

Home Lower Body Workout (15 minutes)

Squats 3x10, Bulgarian split squats 3x8, Step-ups 3x6, SLDL 3x8, SL bridge 1x5 2x6, Side plank leg raises 3x3, SL calf raises 3x8

I went to Summit Medical to see NP Gina. After listening to my lungs she prescribed Azithromycin 250MG which hopefully gets me straight.

Wednesday, November 26

Recovery Report

• HRV: 40
• Resting HR: 61
• Sleep score: 44
• Training readiness: 44
• Body battery: 56

I was very surprised my these low numbers. I slept through the night.

Weight Goal

173.8 lbs

Zwift - Group Ride: Stage 3 - Zwift Camp: Build (E) on Hot Laps in Watopia

Relative effort 11. 4 x Volcano Circuit (8:37, 7:54, 7:45, 7:28). Distance 17.07 mi. Time 1:00:10. Avg Speed 17.0 mph. Total Ascent 617 ft. Avg Power 129 W. Avg HR 121 bpm.

I had to catch a nap this afternoon after a migraine.

Thursday, November 27

Recovery Report

• HRV: 36
• Resting HR: 59
• Sleep score: 78
• Training readiness: 54
• Body battery: 62

Weight Goal

175.2 lbs

Regal Knoxville Turkey Trot

This was my 15^th Turkey Trot and probably the slowest even with a short course. I had to run with bronchitis to keep the streak alive. I still finished 4^th in my Age Group.

Friday, November 28

Recovery Report

• HRV: 35
• Resting HR: 57
• Sleep score: 74
• Training readiness: 39
• Body battery: 69

Weight Goal

175.3 lbs

Pre-Run (15 minutes)

Squats 10, Bulgarian split squats 10, Step-ups 8, SLDL 8, SL bridge 7, Side plank leg raises 4, SL calf raises 8
Flutter kicks 60, Suit cases 20, Twists 15, Heel touches 20, Hanging knee raises 10
Bridge 15, Clams 12, Monster walk 2 x mat, Lateral walk 2 x mat (all with red band)

Morning Run (Rita's Loop)

Warm up - Leg swings, jog, ankle mobility, hops

Performance condition +6. Relative effort 18. Distance 6.07 mi. Time 53:54. Avg Pace 8:53 /mi. Total Ascent 194 ft. Avg HR 141 bpm.

Saturday, November 29

Recovery Report

• HRV: 35
• Resting HR: 59
• Sleep score: 81
• Training readiness: 50
• Body battery: 67

Weight Goal

175.4 lbs

Pre-Run (15 minutes)

Squats 12, Bulgarian split squats 10, Step-ups 10, SLDL 8, SL bridge 7, Side plank leg raises 5, SL calf raises 10
Flutter kicks 50, Suit cases 20, Twists 15, Heel touches 20, Clams 12, Monster walk, Lateral walk

Morning Long Run

Warm up - leg swings, ankle mobility, jog, hops

Relative effort 27. Distance 10.01 mi. Time 1:35:34. Avg Pace 9:33 /mi. Total Ascent 466 ft. Avg HR 139 bpm. I had a mild anxiety issue on one of the middle hills.

Warm down - 1 mi walk

Sunday, November 30

Recovery Report

• HRV: 33
• Resting HR: 63
• Sleep score: 68
• Training readiness: 25
• Body battery: 39

Weight Goal

175.7 lbs

Ground Based Mobility (5 minutes)

Weekly Recap 47 - November 17

Intentions

Try to avoid getting a cold [no luck]

Weekly Totals

Yoga/stretch/mobility [0]

Strength [17]

Run miles [6.10 mi]

Ride miles [33.28 mi]

Monday, November 17

Recovery Report

• HRV: 51
• Resting HR: 53
• Sleep score: 70
• Training readiness: 32
• Body battery: 81

My recovery numbers look better but it could be short lived as I might be coming down with a cold.

Weight Goal

173.8 lbs

Morning Run

Warm up - jog, leg swings, hops

Performance condition +2. Relative effort 20. Distance 6.10 mi. Time 55:16. Avg Pace 9:04 /mi. Total Ascent 197 ft. Avg HR 145 bpm.

Warm down - some chatting in the parking lot

Home Gym Session (17 minutes)

KB press (20, 25, 20), Kneeling row (30), Bridge with press (30), Step ups. Push up x 15

Tuesday, November 18

Recovery Report

• HRV: 40
• Resting HR: 56
• Sleep score: 63
• Training readiness: 31
• Body battery: 58

I tried sleeping in this morning, hopeful that I'm not getting the cold that Pat and Kristen have been dealing with.

Weight Goal

172.6 lbs

Being hopeful about not getting sick has turned to being pissed that I'm getting sick.

Wednesday, November 19

Recovery Report

• HRV: 41
• Resting HR: 60
• Sleep score: 53
• Training readiness: 35
• Body battery: 65

Weight Goal

172.7 lbs

Thursday, November 20

Recovery Report

• HRV: 28
• Resting HR: 63
• Sleep score: 10
• Training readiness: 1
• Body battery: 5

Weight Goal

173.1 lbs

Friday, November 21

Recovery Report

• HRV: 35
• Resting HR: 61
• Sleep score: 50
• Training readiness: 21
• Body battery: 47

Weight Goal

172.3 lbs

Saturday, November 22

Recovery Report

• HRV: 39
• Resting HR: 58
• Sleep score: 80
• Training readiness: 60
• Body battery: 64

Weight Goal

172.7 lbs

Zwift - Tour Of Tewit Well in Yorkshire

Relative effort 11. Distance 13.23 mi. Time 1:00:10. Avg Speed 13.2 mph. Total Ascent 1,339 ft. Avg Power 126 W. Avg HR 119 bpm.

Sunday, November 23

Recovery Report

• HRV: 32
• Resting HR: 63
• Sleep score: 29
• Training readiness: 13
• Body battery: 23

Weight Goal

173.5 lbs

Afternoon nap

Zwift - Flat Route in Watopia

Relative effort 11. Distance 20.06 mi. Time 1:15:16. Avg Speed 16.0 mph. Total Ascent 614 ft. Avg Power 104 W. Avg HR 109 bpm.

Weekly Recap 46 - November 10

Intentions

Get back into training mode [√]

Yoga/stretch/mobility [33 minutes]

Strength [77 minutes]

Miles [88.81 mi]

Monday, November 10

Recovery Report

• HRV: 43
• Resting HR: 57
• Sleep score: 87
• Training readiness: 74
• Body battery: 86

Weight Goal

172.8 lbs

Body Weight Circuit (15 minutes)

Step downs 8, plank rotation 30s, push ups 12, assisted pull ups 3-6

Lunch Run

Warm up - Leg swings, jog, hops 3x20

Performance condition +1. Relative effort 10. 4.00 mi. Time 38:15. Avg Pace 9:34 /mi. Total Ascent 128 ft. 4 x ~100m stride (Avg Paces 7:09, 6:44, 6:57, 6:39).

How did I feel - It was good to run again after a week off. My quads are not fully recovered.

Zwift - Glasgow Crit Six in Scotland

Relative effort 8. I didn't realize this was a workout. It had 5 x Champion’s Sprint, which was a 200m all out effort. 274 w, 290 w, 327 w, 429 w, 391 w.

Tuesday, November 11

Recovery Report

• HRV: 35
• Resting HR: 60
• Sleep score: 54
• Training readiness: 42
• Body battery: 51

Weight Goal

172.8 lbs

Pre-Run (15 minutes)

Bridge with band, Clam with plank, Monster walk, Side step - 2 rounds 60s
Flutter kicks, Heel touches, Suit case - 1 round of 30s

Lunch Workout

Warm up - leg swings, jog, ankle mobility, hops and SL hops

The goal was 4 x 800m but the wind made me think about my anxiety. The first 800 was fine at 3:39. On the 2nd rep I was fine until the wind was in my face and I started having anxiety issues. I didn’t want to fight through it today, so I fucking quit.

This wind is bullshit. I’m going to quit doing workouts when it is this windy.

Zwift - Tempus Fugit in Watopia

Relative effort 2. 5.11 mi. Time 19:05. Avg Speed 16.1 mph. Total Ascent 39 ft. Avg Power 85 W. Avg HR 107 bpm.

Zwift Unlocked - Short on Scotland After Party in Scotland

Relative effort 7. 9.17 mi. Time 36:01. Avg Speed 15.3 mph. Total Ascent 643 ft. Avg Power 133 W. Avg HR 125 bpm.

NTC Sunset Stretch (11 minutes)

yoga squat finisher

Wednesday, November 12

Recovery Report

• HRV: 38
• Resting HR: 59
• Sleep score: 65
• Training readiness: 36
• Body battery: 48

Weight Goal

172.5 lbs

Gym Session (32 minutes)

Arc Trainer 5 minutes
LF Calf Extension (85) 3x15
LF Leg Extension (25) 3x12
LF Leg Curl (55) 3x8
LF Glute (70)
LF Seated Leg Press SL (110) 1x8
LF Seated Leg Press (130) 3x10
LF Assist Chin (70) 3x7
LF Assist Dip (70) 3x7
LF Lateral Raise (50) 3x12

NTC Sunset Stretch (11 minutes)

yoga squat finisher

Thursday, November 13

Recovery Report

• HRV: 42
• Resting HR: 60
• Sleep score: 81
• Training readiness: 58
• Body battery: 63

Weight Goal

173.5 lbs

Pre-Run (15 minutes)

SSE 12 reps x 1 rd
Plank, Dead bug, Push-ups, Bird dog 30s each x 2 rds
Side step, Monster walk 60s each x 1 rd

Morning Workout

Warm up - leg swings, jog, ankle mobility, hops and SL hops

Relative effort 17. 5 x 3 mins at 3k pace. Avg Pace 7:22.

Warm down - 1 mi walk

How did I feel - Today was a good one.

NTC Sunset Stretch (11 minutes)

yoga squat finisher

Friday, November 14

Recovery Report

• HRV: 39
• Resting HR: 60
• Sleep score: 81
• Training readiness: 54
• Body battery: 56

Weight Goal

173.6 lbs

Zwift - Tempus Fugit in Watopia

Warm up - Relative effort 1. 2.38 mi. Time 10:10 Avg Speed 14.0 mph. Total Ascent 20 ft. Avg Power 71 W. Avg HR 93 bpm.

Zwift - Group Ride: Velos D Train (D) on Watopia's Waistband in Watopia

Relative effort 12. 19.86 mi. Time 1:00:18. Avg Speed 19.8 mph. Total Ascent 351 ft. Avg Power 155 W. Avg HR 124 bpm.

Norris Hike

Relative effort 9. 3.32 mi. Time 1:25:16.

Saturday, November 15

Recovery Report

• HRV: 37
• Resting HR: 62
• Sleep score: 72
• Training readiness: 48
• Body battery: 43

Weight Goal

173.7 lbs

North Boundary

Relative effort 17. I started with Wisconsin and I had to fight off anxiety issues, but I made it. 15.19 mi. Time 1:22:52. Avg Speed 11.0 mph. Total Ascent 1,073 ft. Avg HR 126 bpm.

Greenway to Secret City HM

Relative effort 8. 8.72 mi. Time 45:14. Avg Speed 11.6 mph. Total Ascent 407 ft. Avg HR 122 bpm.

I met up with John at Calhoun's for a couple of beers and a whiskeys.

I had a thought this evening about dying and I don't fear it but I will miss being there for others and that makes be sad.

Sunday, November 16

Recovery Report

• HRV: 26
• Resting HR: 63
• Sleep score: 39
• Training readiness: 15
• Body battery: 29

Weight Goal

175.3 lbs

All my numbers are going in the wrong direction.

Weekly Recap 45 - November 3

Intentions

Race recovery [nicely done]

Bring yoga/stretch/mobility back [x2]

Get back to the gym [x1]

Miles [31.53 mi]

Monday, November 3

Recovery Report

• HRV: 19
• Resting HR: 60
• Sleep score: 25
• Training readiness: 1
• Body battery: 15

Travel home from New York City. Our flight was delayed for a hour and it was very rough flight.

Tuesday, November 4

Recovery Report

• HRV: 46
• Resting HR: 59
• Sleep score: 78
• Training readiness: 1
• Body battery: 83

Weight Goal

171.1 lbs

Morning 2 post marathon and I'm still very sore.

NTC Sunset Stretch (11 minutes)

Wednesday, November 5

Recovery Report

• HRV: 47
• Resting HR: 57
• Sleep score: 67
• Training readiness: 22
• Body battery: 80

Weight Goal

173.0 lbs

Morning 3 post marathon and the soreness is finally dissipating. I hope to do some core and a gym session today.

Gym Session (14 minutes)

Bridge with press 3x10 [30], kneeling row 3x10 [30], lateral raise 3x12 [10], B-stance squats 3x10 [20], plank 1x20s, 2x30s, flutter kicks 3x20s

NTC Sunset Stretch (12 minutes)

yoga squat finisher

Thursday, November 6

Recovery Report

• HRV: 49
• Resting HR: 57
• Sleep score: 68
• Training readiness: 54
• Body battery: 77

Weight Goal

172.4 lbs

Morning 4 post marathon. Things are looking up and would be even better, but I've decided to have a couple of drinks the past 2 nights. I'll right the ship in a couple weeks.

Gym Session (32 minutes)

Arc Trainer 5 minutes
LF Back Extension (110) 3x8
LF Abdominal (100) 1x15 (160) 1x8 (130) 1x10
LF Tricep Press (100) 3x15
LF Row (130) 3x7
LF Shoulder Press (40) 3x8
LF Chest Press (70) 3x6
LF Pulldown (85)
LF Seated Leg Press (110) 3x8
LF Seated Leg Curl (100) 1x10 SL (35) 2x5

Sequoyah Ride

Relative effort 13. 12.99 mi. Time 1:00:52. Avg Speed 12.8 mph. Total Ascent 666 ft. Avg HR 126 bpm.

Friday, November 7

Recovery Report

• HRV: 39
• Resting HR: 56
• Sleep score: 65
• Training readiness: 45
• Body battery: 52

Weight Goal

170.1 lbs

Oak Ridge Mixed Surface

Relative effort 22. 18.54 mi. Time 1:40:18. Avg Speed 11.1 mph. Total Ascent 682 ft. Avg HR 125 bpm.

Saturday, November 8

Recovery Report

• HRV: 33
• Resting HR: 61
• Sleep score: 44
• Training readiness: 12
• Body battery: 29

Weight Goal

171.9 lbs

Wedding day with hours of dancing - Steps 13,861

Sunday, November 9

Recovery Report

• HRV: 25
• Resting HR: 62
• Sleep score: 46
• Training readiness: 7
• Body battery: 29

Weight Goal

171.7 lbs

I am feeling the affects of last night's revelry. Next week begins my next chapter of training. Objective is get faster and fitter.

Weekly Recap 44 - October 27

Intentions

Race week [fuel and hydrate]

Bring yoga/stretch/mobility back [x1]

Miles [65.53 mi]

Monday, October 27

Recovery Report

• HRV: 51
• Resting HR: 54
• Sleep score: 78
• Training readiness: 84
• Body battery: 100

Weight Goal

171.7 lbs

Zwift - Waisted 8 in Watopia

Relative effort 10. 15.41 mi. Time 1:00:21. Avg Speed 15.3 mph. Total Ascent 436 ft. Avg Power 101 W. Avg HR 108 bpm.

How did I feel - Easy ride with occasional harder bits

Tuesday, October 28

Recovery Report

• HRV: 43
• Resting HR: 56
• Sleep score: 84
• Training readiness: 91
• Body battery: 81

Weight Goal

171.7 lbs

Pre-Run (10 minutes)

Reverse plank marches, bridge marches, single leg bridge, sit thrust
Planks minus reverse x 20s

Morning Workout

Warm up - leg swings, jog, hops, and A-skip

Relative effort 17. 2 x 1 mi at steady pace (Time 8:41.3, 8:39.0. Avg HR 139, 142). 4 x 100m strides

Warm down - nothing

How did I feel - No niggles, feeling great

NTC Sunset Stretch (11 minutes)

Wednesday, October 29

Recovery Report

• HRV: 49
• Resting HR: 55
• Sleep score: 83
• Training readiness: 89
• Body battery: 88

Weight Goal

171.7 lbs

Zwift - Spinfinity in New York

Relative effort 9. 15.64 mi. Time 1:00:10. Avg Speed 15.6 mph. Total Ascent 577 ft. Avg Power 102 W. Avg HR 104 bpm.

Thursday, October 30

Recovery Report

• HRV: 44
• Resting HR: 57
• Sleep score: 63
• Training readiness: 76
• Body battery: 74

Weight Goal

172.2 lbs

Afternoon Shakeout

Warm up - jog, leg swings, hop, A-skip

Relative effort 20. 3.01 mi. Time 26:08. Avg Pace 8:41 /mi. Total Ascent 138 ft. Avg HR 143 bpm.

Warm down - nothing really

Friday, October 31

Recovery Report

• HRV: 44
• Resting HR: 58
• Sleep score: 69
• Training readiness: 65
• Body battery: 64

Weight Goal

172.6 lbs

We traveled to NYC via Newark, NJ. We walked over to Friedman's for some breakfast. I had the B.E.L.T on GF bread and it was great. Afterwards we went to Expo. The bib and shirt pickups were well organized and easy. The Expo was a mess and I couldn't get out of there quick enough. A short break then dinner at the Alderman. I had the Cod. It was good but a very small portion. We stopped at the bakery around the corner for a flour chocolate cookie.

Saturday, November 1

Recovery Report

• HRV: 50
• Resting HR: 52
• Sleep score: 85
• Training readiness: 83
• Body battery: 93

We got out early for the Dash for the Finish 5k. It is always fun seeing the pros race.

Sunday, November 2

Recovery Report

• HRV: 44
• Resting HR: 57
• Sleep score: 71
• Training readiness: 87
• Body battery: 66

TCS New York City Marathon (major 2)

I had to get up at 3:00 to leave to catch the bus by 5:00. I thought the bus ride would take longer, but I was at the village by 6:00 for my 10:20 start time. It was cold and dark and a very long wait lie ahead. Having Dunkin with coffee was wonderful. I wasn't freezing but I was cold and could have used more clothes or blankets. When the sun finally came up it was more bearable.

My nutrition strategy was sound. I had a peanut butter and banana sandwich at the hotel, then I would eat a little every hour ro hour and a half. In total, I had 2 BoBo PBJs, 1 Rice Krispy Treat and 1 SIS Beta gel before the race. I had 6 gels for during the race which I consumed every 5k.

My hydration pre-race was; 3 cups of coffee and 32 - 48 oz of water with Nunn. During the race I had my 14 oz handheld with Nunn, when that ran out I took water at a couple stops, and lastly filled my handheld again with water.

Relative effort 453. This is my highest RE ever and may be due to incorrect HR zones. Time 4:09:48. Avg HR 9:32. Max HR 173.

I picked up a 3:50 pace band at the Expo. The first few miles I was under the pace, but at some point my Garmin was almost a half mile ahead and I knew that the band was useless. I felt good going into mile 19 and then the wheels fell off.

I finshed 181 of 708 in my AG and overall I was 23,748 fo 59,133. Age-Graded TIme - 3:13:11. Age-Graded Percentage - 63.65%.

Dinner at P. McDaid's Irish Pub. I had a Guinness, some cheeseburger sliders, and Irish Chicken Curry, very good choice for a starving marathoner. We went to The Carnegie Club for our traditional post-race cocktail. The cocktails were great but the cigar smoke was too much. I got a French donut at Le Pain and wow, it was delicious.

Weekly Recap 43 - October 20

Intentions

2 weeks of taper [Am I running enough?]

Bring yoga/stretch/mobility back [x4]

Miles [76.39 mi]

Monday, October 20

Recovery Report

• HRV: 55
• Resting HR: 54
• Sleep score: 92
• Training readiness: 76
• Body battery: 100

Weight Goal

172.3 lbs

Cherokee Blvd Cruisin'

Distance 15.89 mi. Time 1:09:41. Avg Speed 13.7 mph. Total Ascent 817 ft.

How did I feel - I have missed my bike so this was a much needed afternoon cruise.

NTC Sunset Stretch (11 minutes)

with foam roll

Tuesday,October 21

Recovery Report

• HRV: 49
• Resting HR: 56
• Sleep score: 74
• Training readiness: 78
• Body battery: 84

Weight Goal

172.4 lbs

Morning Strength (10 minutes)

Plank 1 round 20s each, ab circuit, SSE, squats, calf extensions

I was planning to run but backed out due to a left hip niggle. It has low-key bothered me some during this marathon build but symptoms have changed slightly since Urban Bourbon.

Zwift - Tempus Fugit in Watopia

Relative effort 9. 17.48 mi. Time 1:00:18. Avg Speed 17.4 mph. Total Ascent 148 ft. Avg Power 103 W. Avg HR 104 bpm.

How did I feel - I felt the first pedal stroke in my hip

Wednesday, October 22

Recovery Report

• HRV: 47
• Resting HR: 56
• Sleep score: 76
• Training readiness: 78
• Body battery: 80

Weight Goal

172.6 lbs - 391g carbs. 84g protein. 114g fat.

Pre-Run (10 minutes)

Plank x 2, tippy bird and push-ups x 2, wall sit ~30s, lateral walk with band and calf extension x 2, reverse lunge x 2

Morning Workout

Warm up - jog, leg swings, ankle mobility, hops 3x20, A-skip 3x10

Performance condition +5. Relative effort 13. 3 x 800m (4:12.0, 4:09.7, 4:06.7. Avg Pace 8:22. Avg HR 133 bpm.)

Warm down - lower body stretches

How did I feel - I feel like I have got plenty of racing in my legs

NTC Sunset Stretch (11 minutes)

Thursday, October 23

Recovery Report

• HRV: 50
• Resting HR: 55
• Sleep score: 89
• Training readiness: 84
• Body battery: 80

Weight Goal

171.9 lbs - 304g carbs. 98g protein. 139g fat.

Pre-Run (10 minutes)

Morning Workout

Warm up - jog, leg swings, ankle mobility, hops 3x20, A-skip 3x10

Performance condition +5. Relative effort 13. 4.38 mi. Time 40:30. Avg Pace 9:14 /mi. Total Ascent 92 ft. Avg HR 133 bpm.

Warm down - lower body stretches

How did I feel - I feel ready to run a marathon

Strength Session (13 minutes)

Bridge with press 3x12 [30], suitcase 3x15, kneeling row 3x12 [30], KB deadlift 3x12 [30-40], shoulder press 3x5-7 [30], tricep extension 3x12 [green band], KB curl to halo 1x10 [20]

NTC Sunset Stretch (11 minutes)

Friday, October 24

Recovery Report

• HRV: 48
• Resting HR: 57
• Sleep score: 86
• Training readiness: 80
• Body battery: 81

Weight Goal

172.2 lbs - 320g carbs. 97g protein. 84g fat.

Mixed Surface Ride

Relative effort 13. 13.68 mi. Time 1:10:26. Avg Speed 11.7 mph. Total Ascent 656 ft. Avg HR 112 bpm.

How did I feel - I really enjoy riding my SL 6 and this makes me want to get more involved in the gravel community.

Saturday, October 25

Recovery Report

• HRV: 43
• Resting HR: 54
• Sleep score: 85
• Training readiness: 84
• Body battery: 80

Weight Goal

172.4 lbs

Morning Strength (10 minutes)

Plank x 2 rds 20s each, ab circuit, clams with band x 20, SSE 10 each, Slant board squats and calf extensions 2 rds of 10

Possum Chase

Pacing John to another state record.

How did I feel - Pacing John feels almost as good as winning.

Sunday, October 26

Recovery Report

• HRV: 43
• Resting HR: 58
• Sleep score: 74
• Training readiness: 66
• Body battery: 68

Weight Goal

172.5 lbs

Zwift - Dùn Dash in Scotland

Relative effort 8. 13.22 mi. Time 1:00:18. Avg Speed 13.2 mph. Total Ascent 699 ft. Avg Power 84 W. Avg HR 99 bpm.

NTC Sunset Stretch (11 minutes)

Weekly Recap 42 - October 13

Intentions

3 weeks to build a MONSTER [working]

Adjust to being home [acclimated a little then went to Louisville, KY]

Bring yoga/stretch/mobility back [x2]

Miles [47.30 mi]

Monday, October 13

Recovery Report

• HRV: 50
• Resting HR: 57
• Sleep score: 81
• Training readiness: 56
• Body battery: 85

Weight Goal

175.0 lbs - 247g carbs. 116g protein. 68g fat.

Pre-Run (10 minutes)

Bird dog, flutter kicks, clams, bridge, suit cases, heel touch, twists

Morning Run

Warm up - jog, leg swings, hops

Performance condition +4. Relative effort 11. 4.01 mi. Time 35:41. Avg Pace 8:54 /mi. Total Ascent 82 ft. Avg HR 132 bpm.

Warm down - Weighted hill repeats 1.5 mi.

How did I feel - I was surprised I woke up in time to meet Justin. I got a little weird going up Chestnut Ridge.

Afternoon Nap (36 minutes)

Zwift - Hilltop Hustle in Watopia

11.04 mi. Time 1:00:22. Avg Speed 11.0 mph. Total Ascent 1,178 ft. Avg Power 114 W.

NTC Sunset Stretch (11 minutes)

added foam roll

Tuesday, October 14

Recovery Report

• HRV: 56
• Resting HR: 55
• Sleep score: 76
• Training readiness: 69
• Body battery: 85

Weight Goal

172.3 lbs - 275g carbs. 98g protein. 85g fat.

Pre-Run (10 minutes)

Bridge with press, hip flexion and abduction, gorilla row, lateral raise with march

Dead bug, foam roll

Morning Workout

Warm up - jog, leg swings, ankle mobility, hops 3x20

Performance condition +4. Relative effort 20. 4 x 400m (Time 1:45.4, 1:48.8, 1:45.8, 1:46.8. Avg Pace 7:09. Avg HR 145.)

Warm down - nothing

How did I feel - I somehow tweaked my lower back during my Pre-Run routine. This didn't hamper my run, but it was uncomfortable to start.

My lower back and possibly my psoas were both very sore by the this afternoon. I fell asleep during the Great British Baking Show and slept through the technical challenge.

NTC Sunset Stretch (11 minutes)

Wednesday, October 15

Recovery Report

• HRV: 64
• Resting HR: 54
• Sleep score: 85
• Training readiness: 85
• Body battery: 100

Weight Goal

171.3 lbs - 340g carbs. 72g protein. 78g fat.

I felt a little off all day with cold-like symptoms. I wanted to ride my bike but work got in the way. Also, we are losing daylight.

Thursday, October 16

Recovery Report

• HRV: 56
• Resting HR: 53
• Sleep score: 75
• Training readiness: 83
• Body battery: 89

Weight Goal

172.9 lbs - 340g carbs. 72g protein. 78g fat.

Pre-Run (5 minutes)

Planks x 20s

Morning Workout

Warm up - jog, leg swings, ankle mobility, hops

Performance condition +4. Relative effort 31. 5 mi aerobic. Avg Pace 8:41. Avg HR 142 bpm.

Warm down - 1.5 mi weighted walk hill repeats

How did I feel - Everything went well

Travel to Louisville, KY for Justin's bachelors/Urban Bourbon HM. We got a late start; arrived around 10:00. The condo is pretty awesome and very close to everything.

Friday, October 17

Recovery Report

• HRV: 47
• Resting HR: 54
• Sleep score: 75
• Training readiness: 55
• Body battery: 60

Pre-Run (10 minutes)

Abs, dead bugs, push-ups, lunges, step downs

Shake Out for Urban Bourbon

Relative effort 7. 3.00 mi. Time 27:28. Avg Pace 9:09 /mi. Total Ascent 95 ft. Avg HR 129 bpm.

We had breakfast at We went to the Michter's bar and had dinner at Proof.

Saturday, October 18

Recovery Report

• HRV: 42
• Resting HR: 56
• Sleep score: 75
• Training readiness: 73
• Body battery: 72

Pre-Race (10 minutes)

Plank, clams, some mobility, leg swings, step downs

Urban Bourbon HM

1:44:44 for first in Age Group. Avg HR 161 bpm. Max HR 178 bpm. Total Ascent 548 ft

How did I feel - I am really proud of this one. The course was hilly and I didn't let it get the best of me. I hope this is a good sign for NYC in 2 weeks.

Sunday, October 19

Recovery Report

• HRV: 30
• Resting HR: 58
• Sleep score: 58
• Training readiness: 3
• Body battery: 47

Travel home from Justin's bachelor HM party.

Weekly Recap 41 - October 6, 2025

Intentions

4 weeks to build a MONSTER [altitude training]

Bring yoga/stretch/mobility back [x4]

Miles [27.38 mi]

Monday, October 6

Recovery Report

• HRV: 44
• Resting HR: 56
• Sleep score: 79
• Training readiness: 25
• Body battery: 67

Weight Goal

Morning 3 in La Sal - Another good sleep and I'm feeling mostly recovered from the trail race. If I get the chance to hike today I plan to do it with more vigor.

Morning Strength (10 minutes)

Plank, push-ups, squats, lunges

Today we visited 2 arches, Wilson Ache and Looking Glass Arch. Climbing on Wilson was allowed and I mustered the courage to go all the way. It made me a little nervous being on the top, but the view was amazing. There was no one at Looking Glass and we sat on the rocks and took it all in for several minutes. The last 10 feet or so up to the arch was too steep for me.

After we went back to Moab and had lunch at Cactus Jack's. This was my favorite. I had Huevos Rancheros and wings. We were all tired and decided to head back to the inn and relax for the evening.

NTC Sunset Stretch (11 minutes)

Tuesday, October 7

Recovery Report

• HRV: 48
• Resting HR: 52
• Sleep score: 79
• Training readiness: 55
• Body battery: 79

Morning 4 in La Sal - We said our goodbyes to the Mount Peale Inn and drove to Deadhorse State Park for a trail run and sight-seeing.

West Rim with Big Horn Overlook

Distance 6.40 mi. Time 1:09:21. Avg Pace 10:51 /mi, Total Ascent 561 ft.

How did I feel - This run made me very happy. I was out of breath most of the time.

Lunch Strength (10 minutes)

Plank, push-ups, squats, lunges x 5 rounds

We had a long drive to Torrey and had dinner at the Broken Spur Steakhouse. I had sirloin and smashed potatoes. It was delicious.

Wednesday, October 8

Recovery Report

• HRV: 36
• Resting HR: 61
• Sleep score: 57
• Training readiness: 22
• Body battery: 44

Weight Goal

Morning 1 in Torrey - My recovery numbers suggest that I didn't rest well, but I slept ok. However, we could not get the room dark enough. The Broken Spur Inn is nice and the Restaurant is amazing.

We had pie at the Gifford Homestead and then hiked Cohab Canyon Trail. I got pumpkin and peach pies. We had dinner at the Broken Spur restaurant and it was as good as last night. I got the same steak but with a sweet potato.

Thursday, October 9

Recovery Report

• HRV: 42
• Resting HR: 57
• Sleep score: 75
• Training readiness: 47
• Body battery: 67

Morning 2 in Torrey - I rested well but still feeling the the week's load. We're getting ready to drive to Fishlake National Forrest and are hopeful that the forecast of rain doesn't come to fruition. We got a little lost driving to Fish Lake and it cost us an hour.

Fish Lake Run

Warm up - leg swings, hops

Distance 6.03 mi. Time 59:44. Avg Pace 9:54 /mi. Total Ascent 197 ft.

How did I feel - The elevation was 9,400 ft and my breathing was challenged.

We drove to Bryce Canyon City and had dinner at Bryson Canyon Pines Restaurant. It was ok. I had elk chili and a salad.

NTC Sunset Stretch (11 minutes)

Friday, October 10

Recovery Report

• HRV: 38
• Resting HR: 59
• Sleep score: 68
• Training readiness: 36
• Body battery: 49

Morning 1 in Bryce Canyon - It rained for the first time yesterday and last night. This morning it is damp and cold. Looks like today will be rained out. We did take drive to the Bryce Canyon Visitor's Center where we watched a movie. We stopped by Ruby's Inn and looked around.

Lunch Strength (10 minutes)

Plank, push-ups, squats, lunges x 5 rounds

We were finally got a drive through Bryce Canyon but couldn't see much for the fog.

Dinner at Ruby's - I wasn't too impressed. I had the Rustler's Ribs.

NTC Sunset Stretch (11 minutes)

Saturday, October 11

Recovery Report

• HRV: 42
• Resting HR: 55
• Sleep score: 73
• Training readiness: 60
• Body battery:66

Weight Goal

Morning 2 in Bryce Canyon - The Bryce Canyon Pines Hotel is probably my least favorite of the the places we have stayed. It had the best bed and was quite. Having a restaurant in the parking lot was useful.

It rained all night, but we are hopeful we will get to see some things in the park.

Bryce Canyon Run

Distance 10.01 mi. Time 1:31:36. Avg Pace 9:09 /mi. Total Ascent 367 ft. Max Elev 7,956.0 ft.

How did I feel - I am so glad I decided to run this multi-use path from Inspiration Point. I did out-n-backs on a couple of campgrounds and Fairyland Canyon.

Drive to Salt Lake City - We stopped in Panguitch and had lunch at the Flying Goat. I had a Cafe Breve, burger and fries. It was long drive to Salt Lake City. I would like to know how many miles I drove this week.

NTC Sunset Stretch (11 minutes)

Sunday, October 12

Recovery Report

• HRV: 37
• Resting HR: 61
• Sleep score: 53
• Training readiness: 18
• Body battery: 30

We were up at 3:30 to catch the airport shuttle. I did not get enough sleep.

Weekly Recap 40 - September 29, 2025

Intentions

5 weeks to build a MONSTER

Detox [5 days with no alcohol]

Bring yoga/stretch/mobility back [x4]

Miles [47.37 mi]

Monday, September 29

Recovery Report

• HRV: 48
• Resting HR: 55
• Sleep score: 89
• Training readiness: 23
• Body battery: 96

Weight Goal

171.1 lbs - 230g carbs. 131g protein. 69g fat.

Dumbbell Circuit (10 minutes)

Bridge with press 3x12, squat 3x6, gorilla row 3x5 all with 30s
Renegade rows 1x10, curls 1x10, lateral raise 1x8 all with 10s
Lateral walk with curls, marching with press all with 10s and red band

Greenway Spin

Relative effort 13. 12.77 mi. Time 1:02:51. Avg Speed 12.2 mph. Total Ascent 217 ft. Avg HR 118 bpm.

How did I feel - I can't say that this ride sparked joy, but it was nice to get out and move. The only issue I had was with an unaware young guy in a group run not looking up and I had to yell at him.

NTC Sunset Stretch (11 minutes)

Tuesday, September 30

Recovery Report

• HRV: 52
• Resting HR: 53
• Sleep score: 72
• Training readiness: 59
• Body battery: 82

Weight Goal

171.6 lbs - 376g carbs. 137g protein. 123g fat.

Morning Run

Warm up - jog, leg swings, ankle mobility, hops

Performance condition +3. Relative effort 20. 3x Chestnut Ridge. 6.15 mi. Time 1:00:02. Avg Pace 9:45 /mi. Total Ascent 230 ft. Avg HR 134 bpm.

How did I feel - This was a fairly easy run. I had no niggles. I did feel a little blah and had a not-well feeling in my gut. I attributed it to switching up my morning pre-run meal from oats to yogurt.

NTC Sunset Stretch (11 minutes)

Wednesday, October 1

Recovery Report

• HRV: 46
• Resting HR: 56
• Sleep score: 82
• Training readiness: 70
• Body battery: 74

Weight Goal

173.1 lbs - 347g carbs. 92g protein. 93g fat.

Pre-Run (10 minutes)

SSE, glutes with band, abs, bird dog, lunge with med ball

Morning Workout

Warm up - leg swings, jog, ankle mobility, plyos

Performance condition +3. Relative effort 70. 5 x 1 mi (7:49.6, 7:50.0, 7:50.0, 7:50.3, 7:47.6. Avg HR 156 bpm.)

Warm down - 1 mi walk

How did I feel - I'm still feeling a little blah and not-well in my gut. This didn't hamper the workout. I noticed my left hip but it wasn't enough to call it a niggle. I nailed my splits and 5 reps was plenty - one more would have been too much.

Thursday, October 2

Recovery Report

• HRV: 36
• Resting HR: 59
• Sleep score: 65
• Training readiness: 16
• Body battery: 37

Travel to Salt Lake City - It was an exhausting day which started yesterday. We spent the night at the Airport Hilton to avoid having to get up as early, but my sleep wasn't very good. Both flights were good and we got here around 11:00. We had short shuttle ride for car rental. The hotel is ok, quieter than I expected. We had lunch and dinner at the Robert's Restaurant, it was good enough and a short walk from the hotel. Salt Lake City is nothing like I expected.

Friday, October 3

Recovery Report

• HRV: 46
• Resting HR: 59
• Sleep score: 77
• Training readiness: 42
• Body battery: 69

Weight Goal

241g carbs. 108g protein. 108g fat.

Hotel Pre-Run (11 minutes)

Abs, SSE, lunges, dead bug, SL-RDL, foam roll, BOSU ball

Morning Run

I did not bring my HRM on this trip so I'm not tracking the data. 4.37 mi with 4 x strides. Time 41:20. Avg Pace 9:27 /mi. Total Ascent 39 ft.

How did I feel - I felt ok, maybe feeling some effects from the elevation. It was too dark to venture out very far from the hotel.

Hotel Strength Session (11 minutes)

Bridge with press 3x12, squat 3x6, gorilla row 3x5 all with 30s.
Cable high row, BOSU ball, kneeling press > side bend

Drive to Moab > La Sal. Dinner at Spokes and Center. Hamburger and fries. My first alcohol since Saturday.

NTC Sunset Stretch (11 minutes)

Saturday, October 4

Recovery Report

• HRV: 33
• Resting HR: 60
• Sleep score: 63
• Training readiness: 44
• Body battery: 33

Weight Goal

204g carbs. 146g protein. 129g fat.

Morning 1 in La Sal - I had a little stress and did not sleep very well.

Mad Moose Arches Trail Race

This was one of the hardest races I've ever done. The elevation, sand, rocks, and wind made it one for the ages. I finished 5th in a very strong field.

How did I feel - I think I had some issues with the elevation and I was overly concerned with the possibility of injuring myself.

Dinner in Moab at El Tapatio. I had birria tacos, not the best I've ever had but considering my state of being under fueled it did the trick. Ice cream at the Moab Dinner.

NTC Sunset Stretch (11 minutes)

Sunday, October 5

Recovery Report

• HRV: 34
• Resting HR: 59
• Sleep score: 55
• Training readiness: 1
• Body battery: 35

Morning 2 in La Sal - I slept much better last night. I do have some soreness from the race, particularly my anterior tibialis. We have met a couple interesting folks. The couple from San Diego were camping in a Project M Four Wheel camper. They spoke highly of it. We took an early drive up La Sal Mountain to Medicine Lake. A little over 10,000 feet.

This afternoon we drove back to Moab and into Arches. Hiked out to Landscape arch. We had dinner at Gloria's. I had steak tacos.

NTC Sunset Stretch (11 minutes)

Weekly Recap 39 - September 22, 2025

Intentions

6 weeks to build a MONSTER [Saturday was a set back]

Bring yoga/stretch/mobility back [x4]

Miles [52.71 mi]

Monday, September 22

Recovery Report

• HRV: 48
• Resting HR: 53
• Sleep score: 81
• Training readiness: 52
• Body battery: 83

Weight Goal

172.6 lbs - 230g carbs. 127g protein. 82g fat.

North Boundary Loop

Relative effort 24. 9.18 mi. Time 55:27. Avg Speed 9.9 mph. Total Ascent 817 ft. Avg HR 128 bpm. This was a fun ride on gravel. Maybe a few too many down hills.

How did I feel - This was a lot of fun. I saw 2 deer and nearly ran over a squirrel. The climbing wasn't an issue, but the downhills were a bit much. Too much gravel and I was a little apprehensive.

NTC Anytime Athlete Recovery Flow (12 minutes)

Tuesday, September 23

Recovery Report

• HRV: 44
• Resting HR: 58
• Sleep score: 70
• Training readiness: 56
• Body battery: 65

Weight Goal

173.2 lbs - 413g carbs. 132g protein. 146g fat.

Pre-Run (10 minutes)

Legs, abs, glutes

Morning Workout

Warm up - jog, leg swings, ankle mobility, plyos

Performance condition +3. Relative effort 75. 3 x 2mi.

Warm down - 1 mi walk

How did I feel - I felt strong; focused on relaxing and staying calm when it got hard. I had a slight left glute niggle. I think I have some soreness from golf.

I got a migraine before second breakfast and I think it led to over eating the rest of the day.

NTC Sunset Stretch (11 minutes)

Wednesday, September 24

Recovery Report

• HRV: 43
• Resting HR: 58
• Sleep score: 68
• Training readiness: 29
• Body battery: 43

Weight Goal

174.1 lbs - 248g carbs. 96g protein. 74g fat.

Gym Session (26 minutes)

SL Cybex Leg Press 3x6 (90)
Cybex Leg Press 2x10 (90) 1x10 (110)
Hammer Iso-lateral High Row 3x5 (90)
Pull-ups 4
Bench 1x10 (95) 3x4 (135)
Hammer Iso-lateral Shoulder Press 3x7 (45)
Hammer Seated calf 3x6 plus isometric (90)

How did I feel - The leg press makes my left knee feel janky. I struggled with 4 pull-ups. I have neck issues that pop up while doing bench press.

I did not ride today. Anything I push to the evening stands a pretty good chance of not getting done. You can't build a monster without putting in the work.

NTC Sunset Stretch (11 minutes)

Thursday, September 25

Recovery Report

• HRV: 46
• Resting HR: 58
• Sleep score: 75
• Training readiness: 52
• Body battery: 72

Weight Goal

172.8 lbs - 270g carbs. 110g protein. 89g fat.

Pre-Run (10 minutes)

Abs, glutes, slant board goblet squats

Morning Workout

Warm up - jog, leg swings, ankle mobility, lateral shuffle

Performance condition +1. Relative effort 90. 7 mi steady. Avg Pace 8:37. Avg HR 153.

Warm down - 1 mi walk

How did I feel - I wasn't feeling great, nothing specific, just suffering from lack of motivation. My body is ok.

Zwift - Tempus Fugit in Watopia

Recovery ride. 6.46 mi. Time 30:12. Avg Speed 12.8 mph. Total Ascent 52 ft. Avg Power 52 W.

NTC Sunset Stretch (11 minutes)

Friday, September 26

Recovery Report

• HRV: 41
• Resting HR: 58
• Sleep score: 67
• Training readiness: 8
• Body battery: 44

Weight Goal

173.0 lbs - 222g carbs. 84g protein. 71g fat.

Morning Toast

Warm up - leg swings, step downs

Performance condition +7. Relative effort 13. 4.01 mi. Time 38:01. Avg Pace 9:30 /mi. Total Ascent 151 ft. Avg HR 132 bpm.

Warm down - nothing really

How did I feel - Garmin suggested I roll over and die, but I chose not do that. The early Kenyan shuffle was a nice way to lean into the run. I felt very good overall.

Dumbbell and Mat Work

3 sets of renegade rows, bridge with press, curls, squat, lateral raise, gorilla row

Travel to VA - I need to unpack some feelings on this.

Saturday, September 27

Recovery Report

• HRV: 43
• Resting HR: 55
• Sleep score: 78
• Training readiness: 44
• Body battery: 71

Weight Goal

174.0 lbs - 249g carbs. 69g protein. 77g fat.

Pre-Run (10 minutes)

2 circuits of renegade rows, bridge with press, curls, squat, lateral raise, gorilla row. Abs, SSE

Morning Long Run

Warm up - lag swings, jog, ankle mobility, plyos

Performance condition +4. Relative effort 84. 14.00 mi. Time 2:09:28. Avg Pace 9:15 /mi. Total Ascent 594 ft. Avg HR 140 bpm.

Warm down - 1 mi walk

Sunday, September 28

Recovery Report

• HRV: 28
• Resting HR: 55
• Sleep score: 40
• Training readiness: 1
• Body battery: 50

Weight Goal

172.2 lbs - 226g carbs. 86g protein. 101g fat.

I went out last night. Oak Room to Schulz Brau. This is not the way to build a monster.

Weekly Recap 38 - September 15, 2025

Intentions

7 weeks to build a MONSTER [made some progress this week]

Bring yoga/stretch/mobility back [working]

Miles [66.57 mi]

Monday, September 15

Recovery Report

• HRV: 46
• Resting HR: 58
• Sleep score: 82
• Training readiness: 17
• Body battery: 68

Weight Goal

172.8 lbs - 214g carbs. 191g protein. 96g fat.

Pre-Run (8 minutes)

SSE, glutes, abs

Morning Run

Warm up - jog, leg swings, ankle mobility, plyos

Performance condition +4. Relative effort 30. 5.01 mi. Time 45:46. Avg Pace 9:09 /mi. Total Ascent 144 ft. Avg HR 140 bpm.

Warm down - 1 mi walk

Tuesday, September 16

Recovery Report

• HRV: 45
• Resting HR: 56
• Sleep score: 83
• Training readiness: 27
• Body battery: 75

Weight Goal

172.1 lbs - 312g carbs. 103g protein. 104g fat.

Pre-Run (10 minutes)

Legs, SSE, glutes, abs, push-ups, dead hangs

Morning Workout

Warm up - leg swings, ankle mobility, job, plyos

Performance condition +4. Relative effort 63. 2 x 3 mi. Time 25:55.8, 25:42.2. Avg Pace 8:38, 8:34. Avg HR 146, 150 bpm.

Warm down - 1 mi walk

Night Stretch (10 minutes)

Wednesday, September 17

Recovery Report

• HRV: 50
• Resting HR: 575
• Sleep score: 81
• Training readiness: 19
• Body battery: 63

Weight Goal

172.8 lbs - 239g carbs. 148g protein. 53g fat.

Afternoon Ride

Relative effort 20. 15.29 mi. Time 1:00:38. Avg Speed 15.1 mph. Total Ascent 383 ft. Avg HR 128 bpm.

NTC Runner's Yoga Cooldown Flow (10 minutes)

Yes Team!

Thursday, September 18

Recovery Report

• HRV: 52
• Resting HR: 57
• Sleep score: 78
• Training readiness: 63
• Body battery: 72

Weight Goal

172.6 lbs - 214g carbs. 106g protein. 81g fat.

Morning Workout

Warm up - jog, leg swings, ankle mobility

Performance condition +3. Relative effort 96. 10 mi aerobic. Time 1:27:23. Avg Pace 8:44.3. Avg HR 146 bpm. This was fun!

Warm down - 1 mi walk

Afternoon Nap (30 minutes)

NTC Restorative Yin (17 minutes)

Friday, September 19

Recovery Report

• HRV: 45
• Resting HR: 57
• Sleep score: 77
• Training readiness: 17
• Body battery: 56

I had a little trouble getting to sleep. I was startled awake at least 3 times

Weight Goal

172.8 lbs - 216g carbs. 144g protein. 103g fat.

Morning Run

Warm up - jog, leg swings, ankle mobility

Performance condition +3. Relative effort 10. 4.01 mi. Time 39:34. Avg Pace 9:53 /mi. Total Ascent 43 ft. Avg HR 129 bpm.

Warm down - nothing really

Saturday, September 20

Recovery Report

• HRV: 43
• Resting HR: 57
• Sleep score: 77
• Training readiness: 54
• Body battery: 61

Weight Goal

173.2 lbs - 260g carbs. 115g protein. 74g fat.

Pre-Run (10 minutes)

Legs, abs, glutes

Morning Long Run

Warm up - jog, leg swings, ankle mobility

Performance condition +3. Relative effort 135. 20.01 mi. Time 3:06:32. Avg Pace 9:19 /mi. Total Ascent 689 ft. Avg HR 142 bpm.

Warm down - hanging out with John and Justin

Nap (30 minutes)

This made a big difference in how I feel.

NTC Runner's Restorative (10 minutes)

Sunday, September 21

Recovery Report

• HRV: 38
• Resting HR: 58
• Sleep score: 77
• Training readiness: 10
• Body battery: 40

Weight Goal

171.9 lbs - 314g carbs. 64g protein. 71g fat.

Stonehenge Golf

My drives and fairways shots were not good. I chipped and putted okay. We got rained out again.

Weekly Recap 37 - September 8, 2025

Intentions

8 weeks to build a MONSTER

Reduce sweets and salty snacks [somewhat]

More miles [71.44 mi]

Monday, September 8

Recovery Report

• HRV: 48
• Resting HR: 54
• Sleep score: 79
• Training readiness: 1
• Body battery: 70

Weight Goal

173.1 lbs - 312g carbs. 99g protein. 97g fat.

I got a migraine around 2:00 and had a low-grade headache the rest of the day.

Tuesday, September 9

Recovery Report

• HRV: 54
• Resting HR: 53
• Sleep score: 91
• Training readiness: 31
• Body battery: 100

Weight Goal

174.3 lbs - 268g carbs. 127g protein. 76g fat.

Pre-Run (10 minutes)

SSE, legs, glutes, abs

Morning Workout

Warm up - jog, leg swings, lunges, plyos

Performance condition +3. Relative effort 42. 4 x 1200m (5:48.9, 5:48.5, 5:46.3, 5:47.6. Avg Pace 7:46. Avg HR 154 bpm.)

Warm down - .61 mi walk

Gym Session (25 minutes)

Squats 1x6 (45) 1x6 (65) 1x6 (85) 1x6 (95) SL Cybex Leg Press 1x6 (70) 1x6 (90) 1 x 6 (110) Hammer Seated calf 3x10 plus isometric (50) Life Fitness Row SA 1x8 (100) 1x8 (115) Hammer Decline 1x15 (45) 2x5 (90) Pull-ups 5

Wednesday, September 10

Recovery Report

• HRV: 40
• Resting HR: 55
• Sleep score: 63
• Training readiness: 21
• Body battery: 58

Weight Goal

173.7 lbs - 299g carbs. 113g protein. 109g fat.

Afternoon Ride

Relative effort 19. 15.86 mi. Time 1:01:23. Avg Speed 15.5 mph. Total Ascent 627 ft. Avg HR 128 bpm.

Thursday, September 11

Recovery Report

• HRV: 50
• Resting HR: 56
• Sleep score: 69
• Training readiness: 56
• Body battery: 72

Weight Goal

174.5 lbs - 180g carbs. 98g protein. 79g fat.

Pre-Run

Calf and hamstring stretch, squats

Morning Workout

Warm up - jog, leg swings, ankle mobility, plyos

Performance condition +3. Relative effort 47. 5 mi easy. 3 mi tempo (Avg Pace ~8:23. Avg HR 152 bpm.)

Warm down - .55 mi walk. Recover Simple Lower Body Stretch

Home Gym (20 minutes)

Swiss ball curl 2x10, Tippy birds 2x8
Flutter kicks 2x30, Heel touches 2x15, Russian twist 15
KB Curls 2x12 (25), Press 2x15 (25), Upright row 2x15 (25), Teapot 2x10 (25), Tricep 2x20 (25), Alt row 2x20 (25), Kneeling clean > halo 8 (25),
Push-ups 2x15, Pull-ups 2x3

Friday, September 12

Recovery Report

• HRV: 44
• Resting HR: 54
• Sleep score: 76
• Training readiness: 40
• Body battery: 59

Weight Goal

173.8 lbs - 320g carbs. 100g protein. 116g fat.

Morning Run - Recovery

Warm up - jog, leg swings, ankle mobility, plyos

Performance condition +3. Relative effort 20. 4.01 mi. Time 38:11. Avg Pace 9:31 /mi. Total Ascent 144 ft. Avg HR 138 bpm.

Warm down - nothing much

Saturday, September 13

Recovery Report

• HRV: 39
• Resting HR: 57
• Sleep score: 70
• Training readiness: 44
• Body battery: 61

Weight Goal

173.0 lbs - 292g carbs. 88g protein. 72g fat.

Pre-Run (10 minutes)

Legs, abs, glutes, push-ups, SSE

Morning Long Run

Warm up - jog, leg swings, ankle mobility, plyos

Performance condition +5. Relative effort 120. 14.01 mi. Time 2:07:35. Avg Pace 9:06 /mi. Total Ascent 561 ft. Avg HR 144 bpm.

Warm down - .5 mi walk

This 14 was harder than I thought it would be; then I looked at my Garmin week and the past 7 days I ran 51 miles. I spent the rest of the afternoon and evening on the couch.

Sunday, September 14

Recovery Report

• HRV: 47
• Resting HR: 53
• Sleep score: 71
• Training readiness: 1
• Body battery: 74

Weight Goal

No weigh in - 318g carbs. 116g protein. 56g fat.

Gravel Ride

Relative effort 23. 20.88 mi. Time 1:31:15. Avg Speed 13.7 mph. Total Ascent 679 ft. Avg HR 120 bpm.

Gym Session (28 minutes)

Hammer GB Squat 2x6 (90) 2x6 (110)
Hammer Seated calf 3x10 plus isometric (50)
SL Cybex Leg Press 1x10 (70) 1x6 (90) 1 x 6 (110)
Bench 8 (95) 8 (115) 5 (135)
Hammer Iso-lateral Shoulder Press 3x6 (45)
Pull-ups 5
Life Fitness Pulldown 1x8 (85) 1x6 (100) 1x5 (115)

Weekly Recap 36 - September 1, 2025

Intentions

9 weeks to build a MONSTER

More miles [60.07 mi]

Monday, September 1

Recovery Report

• HRV: 51
• Resting HR: 53
• Sleep score: 89
• Training readiness: 21
• Body battery: 92

Weight Goal

173.3 lbs - 207g carbs. 112g protein. 112g fat.

Morning Run

Warm up - leg swings

Performance condition +2. Relative effort 33. 5.40 mi. Time 51:18. Avg Pace 9:30 /mi. Total Ascent 364 ft. Avg HR 140 bpm.

Warm down - 28 minute weighted walk

Night Mobility and Stretch (10 minutes)

Tuesday, September 2

Recovery Report

• HRV: 44
• Resting HR: 53
• Sleep score: 55
• Training readiness: 37
• Body battery: 69

Weight Goal

171.6 lbs - 231g carbs. 123g protein. 89g fat.

Pre-Run (10 minutes)

Legs, shoulder ER, glutes, abs

Morning Workout

Warm up - leg swings, jog, ankle mobility, plyos

Performance condition +4. Relative effort 52. 3 x 2k (Time 9:54.7, 9:53.1, 9:46.7. Avg Pace 7:59, 7:57, 7:52. Avg HR 150, 157, 156 bpm.). This was a tough one.

Warm down - .54 mi walk

Night Mobility and Stretch (10 minutes)

Wednesday, September 3

Recovery Report

• HRV: 42
• Resting HR: 54
• Sleep score: 79
• Training readiness: 26
• Body battery: 71

Weight Goal

170.4 lbs - 335g carbs. 98g protein. 86g fat.

Afternoon Ride

Relative effort 21. 16.99 mi. Time 1:00:32. Avg Speed 16.8 mph. Total Ascent 417 ft. Avg HR 129 bpm.

Thursday, September 4

Recovery Report

• HRV: 42
• Resting HR: 56
• Sleep score: 65
• Training readiness: 39
• Body battery: 76

Weight Goal

170.8 lbs - 176g carbs. 144g protein. 84g fat.

Morning Workout

Warm up - jog, leg swings, ankle mobility, calf raise, squats, plyos

Performance condition +3. Relative effort 138. 9 mi steady. Avg Pace 8:40. Avg HR began at 148 bpm and went up to 166 bpm.

Warm down - a short walk

Friday, September 5

Recovery Report

• HRV: 35
• Resting HR: 58
• Sleep score: 60
• Training readiness: 1
• Body battery: 47

Weight Goal

170.7 lbs - 287g carbs. 77g protein. 59g fat.

Gym Session (20 minutes)

Hammer Ab Crunch 1x6 (70 too heavy) 3x8 (50)
Hammer Iso-lateral High Row 3x6 (70)
Bench 1x8 (95) 1x6 (115) 1x5 (135)
Barbell press 1x6 (65) 1x6 (75) 1x6 (80)
Pull-ups 5 “NEW MAX”

Saturday, September 6

Recovery Report

• HRV: 46
• Resting HR: 55
• Sleep score: 79
• Training readiness: 1
• Body battery: 66

Weight Goal

173.8 lbs - 237g carbs. 66g protein. 57g fat.

Sunday, September 7

Recovery Report

• HRV: 51
• Resting HR: 54
• Sleep score: 78
• Training readiness: 39
• Body battery: 90

Weight Goal

173.3 lbs - 290g carbs. 125g protein. 115g fat.

Morning Long Run

Warm up - jog, leg swings, ankle mobility, squat

Performance condition +4. Relative effort 104. 18.01 mi. Time 2:48:02. Avg Pace 9:20 /mi. Total Ascent 367 ft. Avg HR 140 bpm.

Warm down - short walk

Weekly Recap 35 - August 25, 2025

Intentions

Find my normal [in progress]

Get some miles in [37.44 mi]

Go to the gym [√]

Monday, August 25

Recovery Report

• HRV: 48
• Resting HR: 57
• Sleep score: 82
• Training readiness: 81
• Body battery: 66

Weight Goal

171.3 lbs - 276g carbs. 113g protein. 109g fat.

Morning Run

Warm up - ankle mobility, leg swings, jog, plyos

Performance condition +4. Relative effort 27. 4.01 mi. Time 37:37. Avg Pace 9:22 /mi. Total Ascent 98 ft. Avg HR 140 bpm.

Warm down - 1 mi walk

KB Circuit (4 minutes)

Around the world 20, curls 10, press 15, row 20, push ups 10, tricep 15, upright rows 10, teapots 20 (25 lbs)

Tuesday, August 26

Recovery Report

• HRV: 42
• Resting HR: 56
• Sleep score: 70
• Training readiness: 55
• Body battery: 44

Weight Goal

172.4 lbs - 255g carbs. 181g protein. 99g fat.

Pre-Run (10 minutes)

Legs, SSE, glutes, abs, dead hang

Morning Workout

Warm up - jog, ankle mobility, leg swings, plyos

Performance condition +4. Relative effort 20. 4 x 400m (Time 1:48.1, 1:48.0, 1:48.5, 1:47.7. Avg Pace 7:15. Avg HR 150 bpm)

Warm down - 2 mi walk with weighted vest (36 minutes)

Gym Session (28 minutes)

KB DL 4 x 5 (70)
Life Fitness Pulldown 8 (50) 3 x 5 (100)
Cybex Leg Press 10 (110) 10 (130) 2 x 10 (150)
Bench 8 (95) 6 (105) 4 (115) 4 (135)
Hammer Iso-lateral Row 4 x 6 (90)
Hammer Standing Calf 4 x 8 (110)

Napping (20 minutes)

NTC - Wind Down Yoga (15 minutes)

Wednesday, August 27

Recovery Report

• HRV: 39
• Resting HR: 56
• Sleep score: 78
• Training readiness: 57
• Body battery: 38

Weight Goal

172.3 lbs - 175g carbs. 145g protein. 102g fat.

Thursday, August 28

Recovery Report

• HRV: 40
• Resting HR: 56
• Sleep score: 77
• Training readiness: 60
• Body battery: 50

Weight Goal

172.8 lbs - 470 g carbs. 104g protein. 95g fat.

Pre-Run (10 minutes)

Legs, SSE, glutes, abs, push-ups

Morning Workout

Warm up - jog, ankle mobility, leg swings, plyos

Performance condition +4. Relative effort 40. 5 mi aerobic. Avg Pace 8:46.

Warm down - 2 mi walk with weighted vest (40 minutes)

I did not do the Double-T. Instead we met up with John, Susie, and Justin for sushi and wine. Afterwards we went to DQ for a Blizzard.

Friday, August 29

Recovery Report

• HRV: 32
• Resting HR: 59
• Sleep score: 38
• Training readiness: 1
• Body battery: 31

Weight Goal

174.3 lbs - 352g carbs. 106g protein. 67g fat.

It is crazy to think that an evening out with friends with a couple glasses of wine, sushi, and a Blizzard would wreck my recovery as much as it did. I need to decide to not be so fragile.

"Build a monster, race like a monster. If you're afraid of a 5 mile tempo, and think reps might be easier, do a f*Cking 6 mile tempo. Tell your brain to relax, or you'll add another mile." Scully

Morning Run

Warm up - leg swings, ankle mobility, calf raise, single leg squat,

Performance condition +4. Relative effort 30. 4.01 mi. Time 36:24. Avg Pace 9:05 /mi. Total Ascent 161 ft. Avg HR 142 bpm.

Warm down - a relaxing sit on the deck under the umbrella

"If someone can prove me wrong and show me my mistake in any thought or action, I shall gladly change. I seek the truth, which never harmed anyone: the harm is to persist in one's own self-deception and ignorance." Marcus Aurelius

Saturday, August 30

Recovery Report

• HRV: 40
• Resting HR: 56
• Sleep score: 82
• Training readiness: I didn't record.
• Body battery: 55

Weight Goal

174.9 lbs - 182g carbs. 66g protein. 81g fat.

Norris Watershed Run

Warm up - leg swings, ankle mobility, jog

Relative effort 96. This got hard after 10. 13.14 mi. Time 2:05:01. Avg Pace 9:31 /mi. Total Ascent 479 ft. Avg HR 142 bpm.

Warm down - 5 minute walk

We had a good time hanging out at Clinch River Brewing.

Sunday, August 31

Recovery Report

• HRV: 37
• Resting HR: 55
• Sleep score: 68
• Training readiness: 1
• Body battery: 42

Weight Goal

173.3 lbs - 230g carbs. 95g protein. 73g fat.

Body Weight Circuit (10 minutes)

3 rounds of calf raise, squat, push-ups, dips, pull-ups, bridge, flutter kicks

Night Mobility (10 minutes)

Weekly Recap 34 - August 18, 2025

Intentions

Hopefully recover from sickness [getting there]

Focus on mobility and body weight exercise [√]

Miles [38.15 mi]

Monday, August 18

Recovery Report

• HRV: 46
• Resting HR: 55
• Sleep score: 68
• Training readiness: 66
• Body battery: 59

Weight Goal

No scales, just make good decisions. I wasn't very disciplined today. I think being sick for a week is getting me down.

Beach Walk

1 mi

Tuesday, August 19

Recovery Report

• HRV: 46
• Resting HR: 55
• Sleep score: 66
• Training readiness: 65
• Body battery: 55

Weight Goal

Same as yesterday, I had ice cream and binged on chips.

Yoga With Adriene (20 minutes)

Yoga For Sick Recovery

Wednesday, August 20

Recovery Report

• HRV: 54
• Resting HR: 55
• Sleep score: 81
• Training readiness: 73
• Body battery: 76

Weight Goal

I didn't do too bad.

Body Weight Circuit (15 minutes)

Lunge, push-ups, flutter kicks, get-ups, single leg RDL, calf isometrics

I struggle without endurance exercise. I think it might define me. I want to do hard things.

Thursday, August 21

Recovery Report

• HRV: 43
• Resting HR: 55
• Sleep score: 72
• Training readiness: 73
• Body battery: 44

Weight Goal

I was 300 under calorie. 306g carbs. 54g protein. 72g fat.

Morning Movement (10 minutes)

This was a challenge, my lower back was mobility was bleak.

Travel home from Myrtle Beach

Zwift - Tempus Fugit in Watopia

Relative effort 10. 15.42 mi. Time 1:00:12. Avg Speed 15.4 mph. Total Ascent 128 ft. Avg Power 78 W. Avg HR 105 bpm.

Friday, August 22

Recovery Report

• HRV: 38
• Resting HR: 56
• Sleep score: 55
• Training readiness: 59
• Body battery: 40

Weight Goal

174.5 lbs - 304g carbs. 164g protein. 60g fat.

Weighted Walk

2 mi plus 4 x 100m strides

Zwift - The Classic in Watopia

Relative effort . 12.60 mi. Time 1:00:10. Avg Speed 12.6 mph. Total Ascent 699 ft. Avg Power 94 W. Avg HR 109 bpm.

Night Stretch (10 minutes)

Saturday, August 23

Recovery Report

• HRV: 46
• Resting HR: 55
• Sleep score: 78
• Training readiness: 65
• Body battery: 49

Weight Goal

172.3 lbs - 237g carbs. 65g protein. 98g fat.
171.6 lbs - post run

Pre-Run (10 minutes)

Legs, glutes, abs, push-ups, pull-ups

Morning Run

Warm up - jog, leg swings, ankle mobility, squats, hops

Performance condition +2. Relative effort 31. 6.00 mi. Time 59:33. Avg Pace 9:55 /mi. Total Ascent 328 ft. Avg HR 138 bpm.

Warm down - walk down the spit and back

Sunday, August 24

Recovery Report

• HRV: 50
• Resting HR: 52
• Sleep score: 86
• Training readiness: 68
• Body battery: 68

Weight Goal

171.3 lbs - 232g carbs. 113g protein. 90g fat.

Gym Session (31 minutes)

Life Fitness knee ups 4/10
Light stretching - hamstrings and adductors
Barbell press 4x6 (65)
Life Fitness rowing L4 1k 4:25
Farmer's carry 4x25 yds (90)
Step ups 4x5
Pull-ups 4 “NEW MAX”
Life Fitness Assisted Pull-up 3x5 (70)
Cybex Abdominal 20 (50)
Cybex Back Extension 20 (70)
Hydro massage (10 minutes)

NTC - Wind Down Yoga (15 minutes)