My intention for last week was to cycle more. I did 3 rides for 49.97 miles (one was a 30-minute workout) and 4 runs for 37.73 miles. A total time of 8:43:52. I only had 1 gym session, but it was a good one. I was sore for a couple of days. I short-changed the small things, completing only 19 minutes of core and mobility. I raced Strawberry Plains Half Marathon, my second half this year.
It is 9 weeks till Boston and less than 2 weeks till Myrtle Beach.
Monday, February 17
Recovery report:
- HRV: 51
- Resting HR: 57
- Sleep score: 81
- Training readiness: 45
- Body battery: 81
Morning Run
Warm up - jog, leg swings, ankle mobility, calf extension, reverse lunge, lateral & monster walk, and hops & drills
This one started out rough, my right foot was complaining for most of mile 2. I had to poop between miles 2 and 3. I had a couple of left calf twinges at the start of mile 4. The remaining miles were very enjoyable and progressively faster.
Performance condition +3. Relative effort 22. 8.02 mi. Time 1:13:43. Avg Pace 9:11 /mi. Total Ascent 98 ft. Avg HR 136 bpm.
Warm down - nothing on site but when I got home I did calf, hamstring, quad, hip flexor, and piriformis stretch and incline yoga squat
Travel to VA for mom's 95th birthday.
Tuesday, February 18
Recovery report:
- HRV: 49
- Resting HR: 53
- Sleep score: 77
- Training readiness: 62
- Body battery: 71
Core and Mobility (20 minutes)
The Long Run Track Workout
Warm up - leg swings, lunges, and calf extension
Performance condition +5. Relative effort 40. 6 x 800 (3:43.3, 3:43.4, 3:42.6, 3:42.4, 3:41.5, 3:43.6). Avg Pace 7:25. Avg HR 155.
Warm down - hanging out for a little while chatting with friends
Night Stretch (14 minutes)
No alcohol
Wednesday, February 19
Recovery report:
- HRV: 44
- Resting HR: 60
- Sleep score: 65
- Training readiness: 40
- Body battery: 59
Core and Mobility (20 minutes)
I was really tired after my last meeting and I had to take a 40-minute nap. I'm still stressing over the possibility of getting the flu.
Thursday, February 20
Recovery report:
- HRV: 50
- Resting HR: 56
- Sleep score: 80
- Training readiness: 70
- Body battery: 85
Afternoon Run
Warm up - jog, leg swings, ankle mobility, calf extension, reverse lunge, and hops & drills
Performance condition 0. Relative effort 30. 8.05 mi. Time 1:15:26. Avg Pace 9:22 /mi. Total Ascent 528 ft. Avg HR 140 bpm.
Warm down - I went to Gus' to pick up chicken
Night stretch (10 minutes)
Friday, February 21
Recovery report:
- HRV: 37
- Resting HR: 59
- Sleep score: 62
- Training readiness: 51
- Body battery: 40
I recover much better from morning runs than afternoon/evening runs.
Afternoon Run
Warm up - jog, leg swings, ankle mobility, calf extension, reverse & lateral lunge, and lateral & monster walk
Performance condition +5. Relative effort 20. 8.03 mi. Time 1:15:00. Avg Pace 9:21 /mi. Total Ascent 184 ft. Avg HR 134 bpm.
Warm down - calf, hamstring, and quad stretch
Saturday, February 22
Recovery report:
Somehow my HR function got disabled on my watch and I didn't get any recovery data.
Morning Run
Warm up - jog (I extended and tracked my jog), leg swings, ankle mobility, calf extension, reverse & lateral lunge, and lateral & monster walk
The disabled watch HR meant no Performance condition nor Relative effort. 20.02 mi. Time 3:07:36. Avg Pace 9:22 /mi. Total Ascent 646 ft. No HR data. The first 20-miler of this year. Everything went very well except my left calf wanted to act up on the last mile.
Warm down - on-site: calf and hamstring, home: calf, slant board yoga squat, and plantar fascia stretch
My calf was very sore, so when I got home from the ballet I scraped with Voltaren and donned my calf sleeve.
Sunday, February 23
Recovery report:
- HRV: 43
- Resting HR: 56
- Sleep score: 78 with nearly 10 hours in bed
- Training readiness: 43
- Body battery: 73
Core and Mobility (20 minutes)
Williams Creek Golf (par 3)
I had 4 pars and 5 bogeys.
