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.
