Weekly Recap 13 - March 24, 2025

Last week was The Pistol Ultra and I did 2 laps with Jerry. At the time it wasn't as hard as I expected. I have never been has sore as I was yesterday from running 20 miles and in places I wouldn't have expected. I can't imagine how Jerry feels. I completed 2:45 of virtual cycling for 43 miles.

It is only 4 weeks until Boston.

Monday, March 24

Recovery report:

• HRV: 60
• Resting HR: 52
• Sleep Score: 84
• Training readiness: 83
• Body battery: 100

Body weight exercises (3 rounds)

This routine typically consists of push ups, crunches, flutter kicks, bridges, hip abduction, lunges or squats, hanging or assisted pull ups.

I have a physical this Thursday and I had to complete a health questionnaire. One of the questions was how many times per week do you get sleepy during the day. I forget the choices, but today is 1 for this week.

Zwift - Neon After Party in Makuri Islands

Relative effort 10. 15.36 mi. Time 1:05:18. Avg Speed 14.1 mph. Total Ascent 830 ft. Avg Power 109 W. Avg HR 106 bpm.

Day 2 with no alcohol

Tuesday, March 25

Recovery report:

• HRV: 63
• Resting HR: 52
• Sleep Score: 82
• Training readiness: 85
• Body battery: 98

Body weight exercises (2 rounds)

Pushing the reps a little today.

Morning Workout

Warm up - jog, leg swings, drills, hops, and strides

Performance condition +4. Relative effort 21. 5 x Calhoun's Hill. Up @ MP (1:26.8, 1:25.9, 1:25.8, 1:27.3, 1:22.6). Down @ HMP (1:19.2, 1:20.6, 1:20.0, 1:16.4, 1:12.2).

Warm down - Recover Simple Lower-Body Stretch (10 minutes)

We went to I Heart Sushi for dinner and several folks showed up. It was a fun evening. I had sushi and a couple Sapporo beers.

Wednesday, March 26

Recovery report:

• HRV: 49
• Resting HR: 50
• Sleep Score: 60. I was having GI stress at 4 a.m.
• Training readiness: 54
• Body battery: 70

I don't feel great this morning. I took EmergenC, multivitamin, and D. I also added BCAA and creatine to my protein drink.

Body weight exercises (1 round)

If I wanted to prescribe to the Dorian Yates method of HIT lifting how would I split up my exercises? He suggested hitting each body part only once per week. I wouldn't plan on doing biceps and triceps. So, I would have shoulders, back, chest, and legs. I could do some functional lifts and core as a warm up. I might could do all 4 in one session or split like, shoulders and back followed by chest and legs. Why would I try something like this? I enjoy doing different things!

Zwift - Downtown Eruption in Watopia

Relative effort 10. 14.75 mi. Time 1:00:10. Avg Speed 14.7 mph. Total Ascent 978 ft. Avg Power 119 W. Avg HR 113 bpm.

Thursday, March 27

Recovery report:

• HRV: 51
• Resting HR: 56
• Sleep Score: 84
• Training readiness: 70
• Body battery: 79

Morning Workout

Warm up - leg swings, SL squat/RDL, jog/stride, and drills

Relative effort 35. Garmin workout VO2 Max 4 x 4 minutes. Avg Pace 7:59, 7:28, 7:37, 7:33. Avg HR 141, 150, 157, 158.

Warm down - a little walking and Recover Simple Lower-Body Stretch

I had my annual physical today and all seems well. I do have a couple deficiencies. I need to start supplementing folate again.

For 2 evenings in row I've started feeling poorly near bedtime with no explanation.

Friday, March 28

Recovery report:

• HRV: 46
• Resting HR: 54
• Sleep Score: 78
• Training readiness: 57
• Body battery: 61

Body weight exercises (1 round)

I'm having a difficult time beginning my run. I've got my warm up done but, FUCK!

Morning Run

Warm up - jog, leg swings, lunges, calf extension, drills, and strides.

Relative effort 20. 8.02 mi. Time 1:15:05. Avg Pace 9:22 /mi. Total Ascent 430 ft. Avg HR 133 bpm.

Warm down - Recover Simple Lower-Body Stretch

Ice legs

Saturday, March 29

Recovery report:

• HRV: 50
• Resting HR: 54
• Sleep Score: 55
• Training readiness: 39
• Body battery: 71

Body weight exercises (1 round)

Last 20-Miler Before Boston

Warm up - jog, leg swings, ankle mobility, lunges, calf extension, and drills

Relative effort 106. 20.01 mi. I did a little pick up on the last 6 miles (8:58.4, 8:24.1, 8:57.8, 8:24.4, 9:00.3, 8:23.4) Time 3:03:22. Avg Pace 9:10 /mi. Total Ascent 906 ft. Avg HR 145 bpm.

Warm down - hanging out with John and Justin

Sunday, March 30

Recovery report:

• HRV: 37
• Resting HR: 57
• Sleep Score: 58
• Training readiness: 1
• Body battery: 33

This day is being difficult. I now have diarrhea. I took a short 24 minute nap.

Night stretch

Weekly Recap 12 - March 17, 2025

I had considered making last week a down week but I felt so good on Monday I went for a second BIG week to see what my body could handle. I got in 9:08 of endurance training consisting of 52.2 miles with 6 runs and 65 minutes of virtual cycling. I had to do back-to-back 10'ers because Saturday storms cut my 20 miler short. I also did 47 minutes of core and mobility. I did not make it to the gym.

It is only 5 weeks until Boston.

Monday, March 17

Recovery report:

• HRV: 39
• Resting HR: 57
• Sleep Score: 55. I feel like my sleep was better than this.
• Training readiness: 2 and rising
• Body battery: 72

20 minute nap

Tuesday, March 18

Recovery report:

• HRV: 51
• Resting HR: 56
• Sleep Score: 78
• Training readiness: 37
• Body battery: 89

Body weight exercises (10 minutes)

Morning Workout (long intervals)

Warm up - jog, leg swings, ankle rolls, A-skips, toe taps, pogos, and strides

Relative effort 31. 2 x 2 miles (16:19 [8:12 & 8:07] 16:03 [8:09 & 7:53]). Avg HR 148 bpm.

Warm down - some walking

Night stretch (10 minutes)

Wednesday, March 19

Recovery report:

• HRV: 48
• Resting HR: 55
• Sleep Score: 81
• Training readiness: 56
• Body battery: 77

I got up with the intention of Zwifting but my ambition has left me.

Body weight exercises (10 minutes)

Zwift - Waisted 8 in Watopia

Relative effort 12. 20.78 mi. Time 1:15:13. Avg Speed 16.6 mph. Total Ascent 525 ft. Avg Power 116 W. Avg HR 107 bpm.

Thursday, March 20

Recovery report:

• HRV: 56
• Resting HR: 53
• Sleep Score: 76
• Training readiness: 72 (recorded at 6:40 P.M.)
• Body battery: 90

I had to go for fasted blood work this morning.

Zwift - The Classic in Watopia

Relative effort 9. 14.47 mi. Time 1:00:19. Avg Speed 14.4 mph. Total Ascent 794 ft. Avg Power 112 W. Avg HR 108 bpm.

Gym session (41 minutes)

ARC Trainer 12 minutes

Functional

- Farmer's carry 80 4 x 30yds

Chest

- Hammer Ground-based Jammer 50-60 4/5 (experimented with SL)
- Dips 3/5

Back

- KB row 45 4/6
- TRX row 4/10

Shoulders

- Barbell press 65 2/8 75 2/6

Friday, March 21

Recovery report:

• HRV: 46
• Resting HR: 53
• Sleep Score: 80
• Training readiness: 82
• Body battery: 88

Morning Run

Warm up - leg swings and drills

I forgot my HRM. Performance condition +5. Relative effort 18. 8.01 mi. Time 1:14:06. Avg Pace 9:15 /mi. Total Ascent 318 ft. Avg HR 132 bpm.

Warm down - Recover Simple Lower-Body Stretch (10 minutes)

Saturday, March 22

Recovery report:

• HRV: 47
• Resting HR: 55
• Sleep Score: 82
• Training readiness: 77
• Body battery: 86

I probably shouldn't eat nachos before long run mornings.

Pacing Jerry at the Pistol

Relative effort 54. 20.31 mi. Time 5:06:04. Avg Pace 15:04 /mi. Total Ascent 581 ft. Avg HR 114 bpm.

Sunday, March 23

"Yeah, we went out last night; One thing started leadin' to another"

Recovery report:

• HRV: 44
• Resting HR: 54
• Sleep Score: 78
• Training readiness: 77
• Body battery: 76

The Pistol broke me. I have never been this sore with a 20 mile run.

First Ride on the Zwift Ride

Relative effort 4. 8.39 mi. Time 30:47. Avg Speed 16.4 mph. Total Ascent. 69 ft. Avg HR 100 bpm.

Body weight exercises (2 rounds)

Weekly Recap 11 - March 10, 2025

Last week was a big aerobic week, 9:37 with Sunday completely off. I got to the gym once and did 30 minutes of core and mobility.

It is only 6 weeks till Boston.

Monday, March 10

Recovery report:

• HRV: 50
• Resting HR: 56
• Sleep Score: 83
• Training readiness: 72
• Body battery: 85

The time change made getting up a challenge.

Morning Run

Warm up - jog, leg swings, ankle mobility, lunge, lateral shuffle, banded hip, and hops & drills

Performance condition 0. Relative effort 20. 8.02 mi. 3 x Chestnut Ridge and 4 x Calhoun's Hill. Time 1:16:15. Avg Pace 9:30 /mi. Total Ascent 344 ft. Avg HR 134 bpm.

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

Despite the time change, I'm feeling really good.

Zwift - Tempus Fugit in Watopia

Relative effort 4. 8.55 mi. Time 30:11. Avg Speed 17.0 mph. Total Ascent 69 ft. Avg Power 100 W. Avg HR 103 bpm.

Tuesday, March 11

Recovery report:

• HRV: 45
• Resting HR: 57
• Sleep Score: 64
• Training readiness: 59
• Body battery: 55

These are not the numbers I want to see the morning before an evening track workout. Maybe I went too hard yesterday or my sleep was just SHIT!

Mobility (10 minutes)

The Long Run - Track Workout

Warm up - leg swings, ankle mobility, calf extension, and lunges

I forgot my HRM. Relative effort 31. 2 up. 4 miles at ~8:20 pace. 2 down.

Warm down - a little walking

Wednesday, March 12

Recovery report:

• HRV: 41
• Resting HR: 58
• Sleep Score: 67
• Training readiness: 54
• Body battery: 48

I didn't sleep great, woke up early but I was able to nap for an hour.

Thursday, March 13

Recovery report:

• HRV: 46
• Resting HR: 55
• Sleep Score: 72
• Training readiness: 58
• Body battery: 70

Mobility (10 minutes)

Afternoon Run

Warm up - jog, leg swings, ankle mobility, lunges, calf extension, banded hip, hops and drills

Relative effort 53. 8.02 mi. Time 1:14:49. Avg Pace 9:19 /mi. Total Ascent 394 ft. Avg HR 147 bpm. I got a little heat acclimation on this hilly run.

Warm down - Recover Simple Lower-Body Stretch

Friday, March 14

Recovery report:

• HRV: 41
• Resting HR: 59
• Sleep Score: 69
• Training readiness: 38
• Body battery: 54

I don't remember the last I had a good night's sleep. It is becoming ridiculous.

I tweaked my left knee getting in the truck. That's some luck!

Morning Run

Warm - up - jog, leg swings, ankle mobility, step ups, hops, and drills

Performance condition +1. Relative effort 30. 8.00 mi. Time 1:12:30. Avg Pace 9:04 /mi. Total Ascent 131 ft. Avg HR 143. My knee didn't hurt but it occasionally felt weird.

Warm down - hamstring stretch

Ice legs

Saturday, March 15

Recovery report:

• HRV: 44
• Resting HR: 57
• Sleep Score: 79
• Training readiness: 34
• Body battery: 63

Core (7 minutes)

I've been neglecting core work for the past 2 - 3 weeks and my back can tell.

The Long Run

Warm up - just a few hops

Performance condition +4. Relative effort 45. 10.14 mi. Time 1:34:57. Avg Pace 9:22 /mi. Total Ascent 528 ft. Avg HR 143 bpm. It started raining hard with lightening and I called it quits.

Warm down - I had a breakfast burrito and hung out with friends

I found time for an hour nap.

Zwift - Sugar Cookie in Watopia

Relative effort 5. 9.91 mi. Time 35:17. Avg Speed 16.8 mph. Total Ascent 203 ft. Avg Power 99 W. Avg HR 107 bpm.

Recover post ride lower body stretch (10 minutes)

Core (10 minutes)

Sunday, March 16

Recovery report:

• HRV: 43
• Resting HR: 57
• Sleep Score: 60
• Training readiness: 19
• Body battery: 65

I may have identified a few things I should adjust that might improve my sleeping.

1. no alcohol after 7:00
2. no doom scrolling after 7:00
3. no food after 7:00

Lunch Long Run

Warm up - jog, leg swings, single leg squats, and calf extension

Performance condition +4. Relative effort 33. 10.01. Time 1:32:32. Avg Pace 9:15 /mi. Total ascent 381 ft. Avg HR 138 bpm. The little pick up at the end was more like a progression run.

Warm down - walking and leg swings

Weekly Recap 10 - March 3, 2025

Last week I did my last training race prior to Boston. It was another great Myrtle Beach Marathon weekend.

It is 7 weeks till Boston.

Monday, March 3

Recovery report:

• HRV: 42
• Resting HR: 58
• Sleep Score: 74
• Training readiness: 44
• Body battery: 73

Fun Run from Wyndham Ocean Blvd

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

Performance condition -3. Relative effort 18. 8.02 mi. Time 1:16:25. Avg Pace 9:32 /mi. Total Ascent 154 ft. Avg HR 130 bpm.

Warm down - hopefully I can get in some core and mobility later.

Dinner at Crab Catchers, excellent as always.

Tuesday, March 4

Recovery report:

• HRV: 53
• Resting HR: 54
• Sleep Score: 83
• Training readiness: 74
• Body battery: 83

Wyndham Ocean Blvd Loop

Warm up - leg swings, lunges, and calf extension

Relative effort 19. 8.16 mi. Time 1:13:58. Avg Pace 9:04 /mi. Total Ascent 69 ft. Avg HR 132 bpm.

Warm down - walking and loading the truck

Travel home from Myrtle Beach

Wednesday, March 5

Recovery report:

• HRV: 54
• Resting HR: 54
• Sleep Score: 83
• Training readiness: 74
• Body battery: 83

Zwift - Flat Route in Watopia

Relative effort 4. 8.13 mi. Time 30:10. Avg Speed 16.2 mph. Total Ascent 246 ft. Avg Power 105 W. Avg HR 103 bpm.

Zwift - Two Bridges Loop in Watopia

Relative effort 9. 15.33 mi. Time 1:00:17. Avg Speed 15.3 mph. Total Ascent 915 ft. Avg Power 110 W. Avg HR 108 bpm.

Night stretch (10 minutes)

Thursday, March 6

Recovery report:

• HRV: 45
• Resting HR: 57
• Sleep Score: 80
• Training readiness: 72
• Body battery: 72

Morning Workout

Warm up - jog, leg swings, ankle mobility, lunges, calf extension, and banded hip

Relative effort 21. 2 miles up. 2 x (4 x 200m ascents & descents). Set 1: Calhoun's Hill (ups - 1:00.1, 0:58.5, 0:58.0, 0:54.6. downs - 0:52.8, 0:52.6, 0:49.6, 0:52.3). Set 2: Chestnut Ridge (ups - 0:57.6, 0:58.0, 0:57.9, 0:56.6. downs - 0:54.3, 0:50.1, 0:50.7, 0:48.6)

Warm down - walking hamstring, quad, hips, and calf

Gym session (30 minutes)

ARC Trainer 5 minutes

Functional

- Farmer's carry 80 4 x 30yds
- Kettlebell DL 70 4/5

Chest

- Dips 3/6

Shoulders

- Barbell press 65 4/8

Abs/Core

- Life Fitness Ab Bench 30 25 were too much 10 4/10

Legs

- Hammer Hamstring Curl 25 4/5 (right hamstring weaker but maybe improved)

Zwift - Tempus Fugit in Watopia

Relative effort 4. 8.78 mi. Time 30:11. Avg Speed 17.4 mph. Total Ascent 69 ft. Avg Power 105 W. Avg HR 103 bpm.

Night stretch (10 minutes)

Friday, March 7

Recovery report:

• HRV: 38
• Resting HR: 59
• Sleep Score: 73
• Training readiness: 63
• Body battery: 44

Morning Run

Warm up - leg swings, ankle mobility, lunges, calf extension, and banded hip

Performance condition +2. Relative effort 18. 8.02 mi. Time 1:15:04. Avg Pace 9:22 /mi. Total Ascent 135 ft. Avg HR 133 bpm.

Warm down - hanging out and talking to Dennis Miller

I needed a nap but never got around to it.

Saturday, March 8

Recovery report:

• HRV: 38
• Resting HR: 58
• Sleep Score: 76
• Training readiness: 66
• Body battery: 49

I'm disappointed in this report.

Pre-Run strength with ankle weights (10 minutes)

Morning Long Run

Warm up - jog, leg swings, ankle mobility, calf extension, lunges, lateral shuffle, and banded hip

Performance condition -7. My HRM was glitchy for the first mile. Relative effort 60. 16.01 mi. Time 2:30:52. Avg Pace 9:25 /mi. Last mile, best mile 8:29.9. Total Ascent 810 ft. Avg HR 139 bpm. The hills were harder today because of the flat sea level running at Myrtle Beach.

Warm down - Ride home and hanging out with Nash. I also went to El Cantarito and met John and Justin.

Sunday, March 9

Recovery report:

• HRV: 38
• Resting HR: 59
• Sleep Score: 77
• Training readiness:39
• Body battery: 51

My lower back is sore this morning. I must be neglecting my core.

I didn't do any core or mobility but I did take a nice 42 minute nap.

Weekly Recap 9 - February 24, 2025

Last week was another big run week of 52 miles, no rides. I was stressing all week about getting the flu, luckily I didn't. I stayed away from the gym for fear of the flu. I did 84 minutes of core and mobility.

It is 8 weeks till Boston and Myrtle Beach is this weekend.

Monday, February 24

Recovery report:

• HRV: 48
• Resting HR: 53
• Sleep Score: 61
• Training readiness: 70
• Body battery: 85

Zwift - Castle Crit in Makuri Islands

Relative effort 10. 15.96 mi. Time 1:00:13. Avg Speed 15.9 mph. Total Ascent 814 ft. Avg Power 118 W. Avg HR 109 bpm.

No alcohol

Tuesday, February 25

• HRV: 53
• Resting HR: 54
• Sleep Score: 74
• Training readiness: 39 (post-run, end of day)
• Body battery: 87

Afternoon Workout

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

I forgot my my HRM. Performance condition +2. Relative effort 57. 4 x 1 mile (8:01.2, 8:00.0, 7:51.8, 7:57.2). 4 x 400m (1:48.4, 1:49.7, 1:47.6, 1:47.8). Avg HR 155.

Warm down - calf, hamstring, and quad stretch

Wednesday, February 26

• HRV: 38
• Resting HR: 57
• Sleep Score: 63
• Training readiness: 39
• Body battery: 48

Zwift - Tempus Fugit in Watopia

Relative effort 6. 15.96 mi. Time 1:00:13. Avg Speed 15.9 mph. Total Ascent 814 ft. Avg Power 118 W. Avg HR 109 bpm. I did a few body weight exercises after.

Travel to Myrtle Beach with lunch at Wade's in Spartanburg. Dinner from the hotel restaurant.

Thursday, February 27

• HRV: 43
• Resting HR: 57
• Sleep Score: 77
• Training readiness: 67
• Body battery: 73

Cycling '25 - 347
Running '25 - 470
Total - 817

Cycling '22 - 799
Running '22 - 368
Total - 1,167

Hotel gym session (20 minutes)

Residence Inn Run

Warm up - leg swings

Relative effort 19. 8.02 mi. Time 1:12:40. Avg Pace 9:04 /mi. Total Ascent 56 ft. Avg HR 137 bpm.

Warm down - We went to Tidal Creek for a couple beers and lunch

We went to Boardwalk Billy's for diner and I had a Volcano sushi roll.

Friday, February 28

• HRV: 34
• Resting HR: 58
• Sleep Score: 52. I haven't slept great in a good while.
• Training readiness: 31
• Body battery: 36

Morning Shake Out

Warm up - leg swings, Arc Trainer, single leg RDL

Relative effort 8. 4.15 mi. Time 38:03. Avg Pace 9:10 /mi. Total Ascent 7 ft. Avg HR 130 bpm.

Danny made us breakfast of biscuits and gravy. We went to The Hangout at Broadway on the Beach for packet pickup. After acquiring our packets we went to Grand Strand Brewing for a beer. For dinner, we tried a new place, Crave. I highly recommend.

Saturday, March 1

• HRV: 44
• Resting HR: 55
• Sleep Score: 81
• Training readiness:63
• Body battery: 74

Myrtle Beach Half

1:46:15. Age Group Place 4. My best age group finish at this half. Gender Place 177. Overall Place 243. Today wasn't my day but I can't complain either. Lessons learned: do a better job with my gluten free diet. I felt bloated and could only take one gel.

Post-run recovery - hot tub for ~30 minutes and sauna

Dinner at Crab Catchers

Sunday, March 2

• HRV: 35
• Resting HR: 55
• Sleep Score: 64
• Training readiness: 26
• Body battery: 55

Rest Day!

Hotel gym session (30 minutes)

We had dinner at another new place, Tidewater Grill and Bistro. Very good!