Weekly Recap 4 - January 20, 2025

Last week was Aramco Houston Marathon weekend. I got in 4 runs for 33.87 miles, which included the half marathon. I did 1 Zwift ride of 16.71 miles. I did not make it to the gym, but I did 33 minutes of core and mobility.

It is 13 weeks till Boston and 6 weeks till Myrtle Beach.

Monday, January 20

Recovery report:

• HRV: 38
• Resting HR: 58
• Sleep score: 74
• Training readiness: 1
• Body battery: 48

Hotel gym session:

• Life Fitness bike (30 minutes)
• Farmer's carry 35s
• Shoulder lateral &front 10-15 lbs 2-3 sets
• Cable high row 4 sets of 12
• Cable chest press 4 sets of 12
• Life Fitness chest press 3 sets of 8
• Life Fitness pull down 3 sets of 8
• Hanging knee ups 3 sets of 8

We went to the Corner Bakery for breakfast.

Travel home from Houston and I'm exhausted.

No alcohol.

Lessons learned from Houston trip:

• Do not put yourself in places where you feel you are not wanted
• Do not let others affect your mood or how you act
• Do not wait on people who don't show up for you
• Pull away to protect yourself as a last resort

Tuesday, January 21

Recovery report:

• HRV: 46
• Resting HR: 57
• Sleep score: 76
• Training readiness: 36
• Body battery: 78

Zwift - Coast to Coast in Watopia

Relative effort 10. 15.91 mi. Time 1:00:13. Avg Speed 15.8 mph. Total Ascent 614 ft. Avg Power 112 W.

Night stretch (10 minutes)

Wednesday, January 22

Recovery report:

• HRV: 49
• Resting HR: 59
• Sleep score: 81
• Training readiness: 62
• Body battery: 82

During lunch I had my second consecutive visual aura episode. These 2 days I've attempted to clean up my diet. This is becoming a pain in my ass.

Zwift - Going Coastal in Watopia

Relative effort 9. 17.57 mi. Time 1:00:50. Avg Speed 17.3 mph. Total Ascent 354 ft. Avg Power 106 W. Avg HR 104 bpm.

I had to take an afternoon nap.

Thursday, January 23

Recovery report:

• HRV: 48
• Resting HR: 53
• Sleep score: 57
• Training readiness: 50
• Body battery: 84

I am slacking off my core and mobility routine. Do better!

Core and mobility (20 minutes)

Lunch Run

Warm up - jog, leg swings, ankle mobility, calf extension, reverse & lateral lunge, lateral & monster walk, and hop & A-skips

Performance condition -3. Relative effort 23. 8.01 mi. Time 1:13:19. Avg Pace 9:09 /mi. Total Ascent 213 ft. Avg HR 138 bpm.

Warm down - calf, hamstring, quad, and hip stretch

Night stretch (10 minutes)

Friday, January 24

Recovery report:

• HRV: 41
• Resting HR: 57
• Sleep score: 76
• Training readiness: 48
• Body battery: 61

Morning Run

Warm up - jog, leg swings, ankle mobility, calf extension, reverse & lateral lunge, lateral & monster walk, and hop & A-skips

Performance condition +3. Relative effort 26. 8.02 mi. Time 1:15:34. Avg Pace 9:25 /mi. Total Ascent 427 ft. Avg HR 138 bpm.

Warm down - calf, hamstring, quad, hip flexor, and piriformis stretch

I had to take another 30-minute nap this afternoon. I'm starting to question why I'm so tired.

Saturday, January 25

Recovery report:

• HRV: 37
• Resting HR: 56
• Sleep score: 74
• Training readiness: 55
• Body battery: 64

Garmin says I've had high stress days and poor sleep recently.

Morning Long Run

Warm up - leg swings, ankle mobility, calf extension, and reverse lunge

Performance condition +1. Relative effort 50. 14.03 mi. Time 2:13:01. Avg Pace 9:29 /mi. Total Ascent 643 ft. Avg HR 139 bpm.

My water bottle froze, this was a first for me.

Warm down - changing clothes in the back seat of the truck and lunch with John and Danny.

Night stretch (10 minutes)

Sunday, January 26

Recovery report:

• HRV: 35
• Resting HR: 61
• Sleep score: 75
• Training readiness: 43
• Body battery: 44

I am very tired and my quads are sore. No spinning today.

Weekly Recap 3 - January 13, 2025

Last week was a down week for running. Some of the down was planned as taper for Houston and some due to the snow. I ran 3 days for 19.88 miles. I road 4 days for 63.9 miles.

It is 14 weeks till Boston and it's Houston Marathon weekend.

Monday, January 13

Recovery report:

• HRV: 45
• Resting HR: 57
• Sleep score: 76
• Training readiness: 75
• Body battery: 69

Garmin still thinks I'm peaking!

Core and mobility (15 minutes)

Around 10:30 I drove over to the Marina to run and the greenway was too snow covered to attempt. I'll try somewhere else later.

Afternoon Run

Warm up - leg swings, ankle mobility, calf extension, lateral lunge, and reverse lunge

Sequoyah Hills to Tyson Park was a nice change of pace. Performance condition +1. Relative effort 38. 8.01 mi. Time 1:04:13. Avg Pace 9:18 /mi. Total Ascent 528 ft. Avg HR 143.

Warm down - hamstring and quad stretch

Tuesday, January 14

Recovery report:

• HRV: 33
• Resting HR: 59
• Sleep score: 48
• Training readiness: 31
• Body battery: 42

This is a shite report and I'm feeling every bit of it. I am NOT feeling well this morning. It feels like I'm hung over but without being drunk. No alcohol.

Wednesday, January 15

Recovery report:

• HRV: 53
• Resting HR: 53
• Sleep score: 86
• Training readiness: 63 at 9:00 p.m.
• Body battery: 97

Zwift - Two Bridges Loop in Watopia

Relative effort 11. 16.71 mi. Time 1:00:22. Avg Speed 16.6 mph. Total Ascent 984 ft. Avg Power 127 W.

No alcohol.

Thursday, January 16

Recovery report:

• HRV: 41
• Resting HR: 59
• Sleep score: 74
• Training readiness: 70
• Body battery: 56

Isometrics (4 minutes):

Wall sit 30s, plank 60s, superman 30s, and low plank 15s

Lunch Workout

Warm up - leg swings, ankle mobility, calf extension, reverse & lateral lunge, lateral & monster walk, hops and A-skips

Performance condition +3. Relative effort 26. 6 x 400m DOWN at MP (1:56.5, 2:00.0, 1:58.9, 2:01.6, 2:01.0, 1:54.8) UP at HMP (1:49.6, 1:52.5, 1:50.6, 1:52.8, 1:48.6, 1:45.6). The UPs were into a head wind.

Warm down - hamstring, calf, quad, and hip stretch

Friday, January 17

Recovery report:

• HRV: 36
• Resting HR: 59
• Sleep score: 53
• Training readiness: 55
• Body battery: 33

We were up at 4:00 to travel to Houston and I didn't get to sleep until 12:30 at the earliest.

As far as expos goes this one was average and unremarkable. We grabbed lunch at SaltGrass which is attached to the convention center, where the expo was held.

We had dinner at Pappadeaux with Justin, Lindsey and the Meadows and stopped for a drink at Reserve 101 on the back to our hotel. R101 is my new favorite bar.

Everything is shit. I wish I wasn't here. I want to go home. Things need to change. I've decided I'm not going to Destin.

Saturday, January 18

Recovery numbers:

• HRV: 36
• Resting HR: 60
• Sleep score: 65
• Training readiness: 41
• Body battery: 41

I had another less than average sleep stressed out over everything.

Morning Shake Out Run

Performance condition +3. Relative effort 13. 5.58 mi. Time 50:13. Avg Pace 9:00 /mi. Total Ascent 108 ft. Avg HR 134. I saw Kyle Merber and Weini Kelati.

We had lunch at Papalo Taqueria in Finn's food hall, then I had a good nap. The nap was very useful.

I went to the Nobody Ask Us live podcast with Des and Kara. I had initially considered not going because I was letting the behavior of others keep me from enjoying myself. I'm glad I went.

We went back to Finn's food hall for dinner at Artistry. I had a sweet potato bowls that was delicious. On the way back to the hotel we stopped at Phoenicia Speciality Foods for pastries.

Sunday, January 19

Recovery report:

• HRV: 36
• Resting HR: 59
• Sleep score: 65
• Training readiness: 1
• Body battery: 51

Core and mobility (14 minutes)

Aramco Houston Half Marathon

Performance Condition +3. Relative effort 139. Time 1:44:27. Avg Pace 7:59. Age Group Place 21 of 303. I'm quite sure this was all I had today. Avg HR 156 bpm. Max HR 171 bpm. My fastest 2 miles were 12 and 13.

We had dinner at Pappasitos.

Drinks at Reserve 101 and it is no longer my favorite bar. The bar tender there was a bit of a tool.

Weekly Recap 2 - January 6, 2025

Last week I only ran 4 days for 36.46 miles. I replaced my Tuesday workout with an hour ride, thinking an extra day off from running would help heal my foot and reduce my fatigue, but by Sunday I was exhausted.

Monday, January 6

Recovery report:

• HRV: 45
• Resting HR: 56
• Sleep score: 78
• Training readiness: 60 (recorded before bed)
• Body battery: 78

Morning core and mobility (16 minutes)

Zwift - Country to Coastal in Makuri Islands

Relative effort 12. 17.46 mi. Time 1:00:17. Avg Speed 17.4 mph. Total Ascent 689 ft. Avg Power 133 W. Avg HR 120.

Tuesday, January 7

Recovery report:

• HRV: 44
• Resting HR: 56
• Sleep score: 73
• Training readiness: 63
• Body battery: 68

Morning Workout

Warm up - jog, leg swings, ankle mobility, calf extension, lateral lunge, SL squat, and lateral & monster walk

Relative effort 13. 4 x 2 minutes. Avg Pace 7:17. Avg HR 125.

Warm down - calf, hamstring, and quad stretch

Gym session (32 minutes)

• ARC Trainer 5 minutes
• Hammer Ab Crunch 30 4/10
• Kettlebell clean > curl > press > tricep extension 35 4/4
• Kettlebell DL 70 4/5
• Hammer Hamstring Curl 25 4/4 (right hamstring weaker)
• Seated calf 45 4/8
• Life Fitness knee ups 4/10
• Barbell press 65 1/8 85 2/4 95 1/4

Dinner at I ❤️ Sushi.

Wednesday, January 8

Recovery report:

• HRV: 39
• Resting HR: 59
• Sleep score: 72
• Training readiness: 66
• Body battery: 46

Zwift - Tempus Fugit in Watopia

Warm up 10 minutes

Zwift - Wave Rider in Watopia

30 minute workout ramping up slowly to a short power burst x 4

Travel to VA - I got a migraine just before getting to mom's. It was a good visit. I chose not to have any alcohol today.

Thursday, January 9

Recovery report:

• HRV: 50
• Resting HR: 50
• Sleep score: 55
• Training readiness: 73
• Body battery: 78

I couldn't / wouldn't get out this morning to brave the cold and get my miles in. I might regret that decision later today.

Morning core and mobility (6 minutes)

Afternoon Run

Warm up - jog, leg swings, ankle mobility, calf extension, reverse & lateral lunge, SL squat, and lateral & monster walk

Performance condition +4. Relative effort 27. 8.00 mi. Time 1:14:11. Avg Pace 9:16 /mi. Total Ascent 397 ft. Avg HR 138 bpm.

Warm down - calf, hamstring, quad, and hip stretch

Friday, January 10

Recovery report:

• HRV: 34
• Resting HR: 58
• Sleep score: 53
• Training readiness: 35
• Body battery: 46

I will be scheduling a nap or 2 sometime today.

Core and mobility (7 minutes)

Morning Run

Warm up - leg swings, ankle mobility, calf extension, reverse & lateral lunge, SL squat, and lateral & monster walk

Performance condition -3. Relative effort 17. 5.20 mi. Time 47:54. Avg Pace 9:12 /mi. Total Ascent 92 ft. Avg HR 139 bpm.

Warm down - calf, hamstring, quad, and hip stretch

Garmin says I'm peaking.

I had a very useful 30 minute nap. I should do this more often.

Saturday, January 11

Recovery numbers:

• HRV: 55
• Resting HR: 54
• Sleep score: 86
• Training readiness: 65
• Body battery: 91

Core and mobility (20 minutes)

Zwift - Casse-Pattes in France

Relative effort 10. 17.34 mi. Time 1:00:12. Avg Speed 17.3 mph. Total Ascent 509 ft. Avg Power 126 W. Avg HR 112 bpm.

I had to nap through the first quarter of the Texans, Chargers game.

Sunday, January 12

Recovery report:

• HRV: 54
• Resting HR: 53
• Sleep score: 72
• Training readiness: 77
• Body battery: 92

Zwift - Loopin Lava in Watopia

Relative effort 13. 16.95 mi. Time 1:00:18. Avg Speed 16.9 mph. Total Ascent 1,063 ft. Avg Power 145 W. Avg HR 122 bpm.

Gym session (35 minutes)

• ARC Trainer 10 minutes
• Hammer GB Squat 140 4/5
• Hammer Iso-lateral Shoulder Press 45 1/7 55 1/4 65 2/4
• Hammer Iso-lateral Incline 45 1/6 55 1/6 70 1/6 75 1/5
• Life Fitness Pulldown 50 1/8 65 3/4
• Hammer Ab Crunch 30 4/10

Weekly Recap 1 - December 30, 2024

Last week I ran 5 days for 46.17 miles. I didn't do any rides because I was dealing with a knee niggle. I'm also working through a foot niggle which I think is the early stage of plantar fasciitis. I had 2 gym session and 88 minutes of core, stretch, and mobility.

Monday, December 30

Recovery numbers:

• HRV: 48
• Resting HR: 56
• Sleep score: 68
• Training readiness: 44
• Body battery: 79

Morning core and mobility (8 minutes)

Morning Run

Warm up - jog, leg swings, ankle mobility, calf extension, lateral lunge, SL squat, and lateral & monster walk

Performance condition +2. Relative effort 15. 6.77 mi. Time 1:04:13. Avg Pace 9:29 /mi. Total Ascent 177 ft. Avg HR 132.

Warm down - calf, hamstring, quad, and hip stretch

I took a nice 30 minute nap.

Tuesday, December 31 "This Year's End"

Recovery numbers:

• HRV: 51
• Resting HR: 54
• Sleep score: 78
• Training readiness: 75
• Body battery: 82

Morning core and mobility (13 minutes)

Last night I made the decision not to run this morning. The weather forecast was shite and my body is protesting for a little extra recovery.

Gym session (30 minutes)

• ARC Trainer 5 minutes
• Life Fitness knee ups 4/10
• Kettlebell clean > curl > press > tricep extension 30 3/6
• Hammer Iso-lateral Row 90 1/4 100 3/4
• Hammer Ab Crunch 40 4/10
• Bench 135 3/4 145 1/4

Zwift - Pacer Group Ride: Rolling Highlands in Scotland with Bernie

Relative effort 10. 17.66 mi. Time 1:00:24. Avg Speed 17.5 mph. Total Ascent 810 ft. Avg Power 122 W. Avg HR 112 bpm.

2024 Endurance

Run miles 1,680.77 (most ever in a year). Ride miles 1,522.62 (1,141.51 was virtual).

Wednesday, January 1

Happy New Year!

Recovery numbers:

• HRV: 42
• Resting HR: 59
• Sleep score: 70
• Training readiness: 69
• Body battery: 55

Morning core and mobility (13 minutes)

Zwift - Chain Chomper in Makuri Islands

Relative effort 11. 13.07 mi. Time 1:02:44. Avg Speed 12.5 mph. Total Ascent 1,155 ft. Avg Power 130 W. Avg HR 114 bpm.

Internal Hip Rotation for Plantar Fasciitis (9 minutes)

Hip distraction with IR 90 90 with 8 second IR hold (I did reps and not holds) KB staggered RDL with rotation

Thursday, January 2

Recovery numbers:

• HRV: 47
• Resting HR: 54
• Sleep score: 80
• Training readiness: 74
• Body battery: 81

Morning core and mobility (14 minutes)

Morning Run

Warm up - jog, leg swings, ankle mobility, calf extension, lateral lunge, SL squat, and lateral & monster walk

Performance condition +4, but I was wearing my HRM around my waist. Relative effort 17. 8.01 mi with 5 x 100m strides. Time 1:12:51. Avg Pace 906 /mi. Total Ascent 312 ft. Avg HR 130.

Warm down - calf, hamstring, quad, and hip stretch

Gym session (31 minutes)

• ARC Trainer 5 minutes
• Life Fitness knee ups 4/10
• Hammer Ab Crunch 40 4/10
• Kettlebell clean > curl > press > tricep extension 35 4/4
• Balance with tap 3/10
• Step up with hop 4/5
• Hammer Iso-lateral shoulder press 45 1/4 55 3/4
• Cybex Lateral Raise 35 4/10

Friday, January 3

Recovery numbers:

• HRV: 48
• Resting HR: 56
• Sleep score: 61 on the second round
• Training readiness: 30 (post-run)
• Body battery: 65

Lunch core and mobility (15 minutes)

Lunch Run

Warm up - leg swings, ankle mobility, calf extension, lateral lunge, and lateral & monster walk

Performance condition +4. Relative effort 18. 6.67 mi. Time 1:00:02. Avg Pace 9:00 /mi. Total Ascent 233 ft. Avg HR 136 bpm.

Warm down - calf, hamstring, quad, and hip stretch

Saturday, January 4

Recovery numbers:

• HRV: 35
• Resting HR: 60
• Sleep score: 72
• Training readiness: 56
• Body battery: 47

Morning core and mobility (15 minutes)

Long Run

Warm up - jog, leg swings, ankle mobility, calf extension, reverse & lateral lunge, and lateral & monster walk, hops, and A-skips

Performance condition +3. Relative effort 44. 15.01 mi. Time 2:21:36. Avg Pace 9:26 /mi. Total Ascent 597 ft. Avg HR 137 bpm.

Warm down - nothing today

Gym session (33 minutes)

• ARC Trainer 5 minutes
• Life Fitness knee ups 4/10
• Ab roll 2/5
• Hammer Ab Crunch 30 4/10
• Hammer Iso-lateral Front Lat Pulldown 45 1/8 55 2/6 70
• Hammer Iso-lateral Incline 45 1/6 70 3/4
• D-bell bench 45 2/6 50 2/4
• Hammer Iso-lateral Row 90 1/4 100 3/4

Red light therapy (7 minutes)

Hydro massage (10 minutes)

Sunday, January 5

Recovery numbers:

• HRV: 39
• Resting HR: 59
• Sleep score: 79
• Training readiness: 46
• Body battery: 46

I am sore from yesterday's workout and I've felt tired all day. I took a nap during most of the first half Buccaneers and Saints.