Weekly Recap 17 - April 21, 2025

Intentions

Boston 129 and I am as ready as I can be. I don't have a plan for the rest of the week.

Monday, April 21

Recovery Report

• HRV: 47
• Resting HR: 57
• Sleep Score: 74
• Training readiness: 81
• Body battery: 80

Boston Marathon 129

I slept pretty good considering it was a night before a BIG RACE. I had to walk .8 miles to the buses. Then waited in lines for a hour for access to a bus. The ride to Hopkinton was another hour. On high note, the bus didn't get lost this time. There was another .8 mile walk from the Athlete's Village to the corrals.

Early on I knew it wasn't going to be my day. My HR was climbing to the upper 160s before half way. The hills are relentless.

I was devastated the moment I realized a sub-4 hour run was gone, the course had won again. The fan support was extraordinary and that kept me pushing to the finish.

Time 4:19:52, a 3:07 CR. AG 409, up 125 spots from 2021 and I beat my bib number by 1,745. Avg Pace 9:55 /mi. Avg HR 157 bpm.

Tuesday, April 22

Recovery Report

• HRV: 27
• Resting HR: 58
• Sleep Score: 24
• Training readiness: 1
• Body battery: 20

Travel home to Knoxville after a great Boston weekend.

I spent a hour watching Boston videos and I get it now. Running the Boston Marathon is the pinnacle of road racing, nothing else compares. It's hard to to get the Q and even with the Q you don't know if you're in. If you are lucky enough to get there, the course is so very humbling.

Wednesday, April 23

Recovery Report

• HRV: 37
• Resting HR: 58
• Sleep Score: 79
• Training readiness: 1
• Body battery: 47

My quads are still extremely sore. I go up the stairs without too much discomfort but down the stairs is a different story.

Thursday, April 24

Recovery Report

• HRV: 50
• Resting HR: 56
• Sleep Score: 76
• Training readiness: 12
• Body battery: 84

Weight Goal

I declared a goal of losing 10 lbs. Current Weight 176.8. It's the evening where I fail. I give myself grace and I know I can do better.

Friday, April 25

Recovery Report

• HRV: 45
• Resting HR: 57
• Sleep Score: 71
• Training readiness: 48
• Body battery: 69

Weight Goal

Current - 175.8 I'm down 1 lb this week. Today I'm having my first low calorie migraine episode. I had to add a few calories after lunch to combat the migraine.

Zwift - The Muckle Yin in Scotland

Relative effort 9. 13.15 mi. Time 1:00:10. Avg Speed 13.1 mph. Total Ascent 823 ft. Avg Power 99 W. Avg HR 108 bpm.

Nikki Hiltz Strength Session (20 minutes)

2x16 Calf Raises (8 per calf)
20 Single Arm Stability Presses (30 lbs)
3x8 Lunges (4 per lag)
3x5 Push Presses (30 lbs)
2x6 Step Ups
2x8 Slant Board Squats
2x10 Hanging Knee Raises
20 Dead Bugs
:60 Planks + :90 Side Planks
20 Single Leg Bicycle Crunches (I don't think I got this one correct)

Saturday, April 26

Recovery Report

• HRV: 42
• Resting HR: 57
• Sleep Score: 72
• Training readiness: 60
• Body battery: 51

Weight Goal

Current - 174.2. I'm down 2.6 this week, this may not be sustainable.

Zwift - Pacer Group Ride: The 6 Train in New York with Bernie

I was able to focus enough to hold on the group for the entire hour. Relative effort 11. 17.23 mi. Time 1:00:10. Avg Speed 17.2 mph. Total Ascent 935 ft. Avg Power 116 W. Avg HR 117 bpm.

I went out last night and one thing led to another.

Sunday, April 27

Recovery Report

• HRV: 30
• Resting HR: 61
• Sleep Score: 34
• Training readiness: 11
• Body battery: 21

I don' t feel too bad, but my recovery numbers are shit.

Weight Goal

Current - 177.1 Kristen thinks it is the gluten consumption that causes the weight gain.

Gym session (50 minutes)

ARC Trainer 10 minutes
Life Fitness Seated Leg Press (115 1x8, 130 1x12, 145 1x12)
Life Fitness Leg Curl (40 1x10, 55 1x12)
Hammer Iso-lateral Bench (90 1x8 1x6, 100 1x5)
Hammer Iso-lateral Shoulder Press (55 2x4, 70 no go on the right, 60 1x4)
Hammer Iso-lateral Row (90 1x8, 125 1x6)
Hydro massage (10 minutes)

I feel much better after an hour nap.

Zwift - Crit City Downtown Dolphin (Daily Fit Workout)

Relative effort 12. Time 40:25. 19.1 mph. Avg Speed 12.86 mi. Total Ascent 108 ft. Avg Power 139 W. Avg HR 126.

Weekly Recap 16 - April 14, 2025

Intentions

It's RACE WEEK! I am one week away from Boston and my body is letting me down. I'm trying to stay positive but it's hard. Do I need to run this week? Maybe, but I may not until I get to Boston. Its trainer rides, strength, mobility, and calf rehab.

Monday, April 14

Recovery Report

• HRV: 44
• Resting HR: 55
• Sleep Score: 77
• Training readiness: 72
• Body battery: 62

I was not feeling good this morning, I woke up with a headache. On top of this, I had a migraine after lunch which made my intention of getting a ride and strength session in never come to fruition. I didn’t have any alcohol but I made several bad nutrition choices.

Supplement Stack

Folic acid and Runner's multi

Calf/Achilles Therapy

Applied Voltarin
Descending stairs still causes discomfort

Tuesday, April 15

Recovery Report

• HRV: 62
• Resting HR: 51
• Sleep Score: 87
• Training readiness: 88
• Body battery: 99

Supplement Stack

Folic acid, Runner's multi, whey protein, BCAAs, and creatine

Zwift - Going Coastal in Watopia

Relative effort 10. 17.05 mi. Time 1:00:14. Avg Speed 17.0 mph. Total Ascent 341 ft. Avg Power 109 W. Avg HR 113 bpm.

Strength Session (18 minutes)

5 Med Ball Push-ups
10 Right Hand Med Ball Push-ups
10 Left Hand Med Ball Push-ups
10 Alternating Med Ball Push-ups
30 Med Ball Russian Twists
24 Single Leg Crunches
20 Single Leg Bicycle Crunches
60s Planks + 90s Side Planks
20 Dead Bugs
2x10 Hanging Knee Raises
2x16 Calf Raises (8 per calf)
2x10 Slant Board Squats (20 lbs)
20 Shoulder Combo (10 lbs)

Calf/Achilles Therapy

Applied Voltarin
Hops

I'm no longer having pain going down stairs.

Wednesday, April 16

Recovery Report

• HRV: 53
• Resting HR: 54
• Sleep Score: 85
• Training readiness: 86
• Body battery: 76

I've been dealing with a lot of stress with work. It seems retirement might come sooner than I planned. I am having a considerable amount of anxiety about my run today.

Supplement Stack

Runner's multi, folic acid, and magnesium

Pre-Run (10 minutes)

25 Ankle Eversion
3/12 (30 lbs) Seated Calf
4 Assisted Pull Ups
20 Ankle Dorsiflexion
12 each Shoulder HA palms up, HA palms down, external rotation
20 Bridge
25 TKE with green band
12 Clam Plank with Hip Abduction
12 Hip Flexion

Lunch Run

Warm up - jog, leg swings, and calf raise

Performance condition 0. Relative effort 4. I went out to test the calf and got to run a little with John. It was a positive experience. There are questions that still need to answered about my calf, but I am very optimistic.

I'm packed and ready to travel to Boston

Thursday, April 17

Recovery Report

• HRV: 49
• Resting HR: 57
• Sleep Score: 70
• Training readiness: 80
• Body battery: 63

Up at 4:00 a.m. to travel to Boston. It was a nice flight with no bumps. We're staying in South Boston this time around and I think I like it. It is not quite as convenient as Back Bay where we stayed in 2021, but it's cool to get a different view of the city.

We had breakfast at Tatte (6 of 10) which is just across the street from our hotel then went exploring. My breakfast sandwich was ok (they did have GF bread), but the steel cut oats were very dry and uninspiring. We walked to Boston Common then down Boylston crossing over to Newbury Street all the way down to Hereford. It was chilly and windy but this made the sunshine more enjoyable.

I bought a pair of Adidas Boston short-tights at the Marathon Store. Justin tried on shoes at Nike and Brooks. After several thousand steps we went back to the hotel for some rest. I may have napped.

We chose a near-by restaurant for dinner, The Yellow Door Taqueria (6.5 of 10). We got salsa and guacamole to start and I had tacos and rice. The Birria taco was much better than the Carnitas taco. The salsa was suspect but the guacamole was delicious. They had Tecate which I haven't had in years.

My calf only bothered me once all day and that was after the long walk. It might have been due to the compression socks I had been wearing all day.

Friday, April 18

Recovery Report

• HRV: 55
• Resting HR: 51
• Sleep Score: 71
• Training readiness: 85
• Body battery: 89

Pre- Run (hotel gym)

Foam roll 10 each, SL RDL (5 lbs), leg swings, calf raise

Morning Run Boston

Performance condition +2. Relative effort 8. One of the things I love about running is exploring new places. I didn't have any calf issues.

After our run and showers we walked back to Bolyston and had breakfast at the Cafe Landwer (10 out of 10). The Cafe Landwer has Mediterranean fare and I had the Belgium waffle with eggs.

The Expo was way too crowded. We were herded like cattle through numerous twists and turns of multiple queue lines. Eventually I made it to packet pick up which was easy enough. We sat for the last half of "The Future of Indigenous Running: Youth, Representation & Opportunity" and then the "Ali on the Run Live Podcast" featuring Emma Bates and Jess McClain and the "Feel the Shokz, Hear the Spirit" featuring Hellen Obiri, Dakotah Popehn, and Conner Mantz, Hosted by Ali Feller.

After the Expo we had dinner at Stephanie's. The Corn Bread appetizer was fire (10 of 10). I had rice bowl with steak (7.5 of 10) as my entree and a really nice Manhattan (9 of 10).

Saturday, April 19

Recovery Report

• HRV: 48
• Resting HR: 55
• Sleep Score: 66
• Training readiness: 85
• Body battery: 77

I forgot to take my sleep aids.

Justin's Boston 5k was this morning. At the start line we saw Michael Wardian and wheelchair athlete Marcel Hug. I didn't recognize any of the professional men but women's field had Cherry Blossom 10-miler winner and Puma athlete, Taylor Roe, Saucony athlete Vanessa Fraser, and Adidas athlete Dom Scott. In the street we saw Emma Bates and I said what's up Bates; she turned and gave a friendly "HEY".

Justin ran an 18:58.

We had breakfast at Joe's on Newbury (7.5 of 10). I had the Classic breakfast, eggs over medium with bacon, potatoes, and white toast.

After showers and a little rest we caught the train down to Fenway. Our first stop was the Bleacher Bar. I had a Guinness (10 of 10) and a couple dudes said if I could split the G they would buy me a round. I came up a bit short, but it was a good beer.

I had a Fenway burger and fries at Cast and Flagon (8 of 10). When at Fenway, you can feel the history. The stadium is not posh.

Sunday, April 20

Recovery Report

• HRV: 46
• Resting HR: 54
• Sleep Score: 73
• Training readiness: 76
• Body battery: 73

I got some good rest last night. We had breakfast at the hotel and the steel cut oats were much better than the one's at Tatte.

Shake Out

Warm up - Elliptical, foam roll, calf raise, SL RDL (5 lbs), lunges, leg swings

Relative effort 5. 2.66 mi. Time 26:36. Avg Pace 9:59 /mi. Total Ascent 177 ft.

Warm down - foam roll, piriformis and hip flexor stretch

We took the Orange line up to the North side for dinner at Parla. We had beef meatballs (10 of 10) for a Small Plate. My entree was Risotto Ai Frutti Di Mare (9 of 10). Forest for the Trees cocktail (9 of 10).

Mike's Pastry had a line to the end of the block. Justin and Pat picked up some Cannolis and a Boston Cream Pie. They said the Cannolis were good and I had a taste of the Boston Cream Pie. It was good but not as good good as the mini Boston Cream Pies we gotten earlier at the market.

Weekly Recap 15 - April 7, 2025

2 weeks until Boston and week 1 of the taper.

Monday, April 7

Recovery Report

• HRV: 49
• Resting HR: 55
• Sleep Score: 79
• Training readiness: 58
• Body battery: 80

No alcohol

Tuesday, April 8

Recovery Report

• HRV: 59
• Resting HR: 53
• Sleep Score: 87
• Training readiness: 87
• Body battery: 92

Strength and mobility (20 minutes)

Lunch Workout

Warm up - jog, leg swings, ankle mobility, lunge, calf raise, drills, and strides

Performance condition +4. Relative effort 41. 5 x 1k (4:42.8, 4:42.8, 4:40.2, 4:44.2, 4:44.0). 5 x 200m (48.4, 47.7, 47.9, 51.4, 47.1). Avg HR 153 bpm. I battled anxiety issues.

Warm down - Recover Simple Lower-Body Stretch

I went to Crafty West with the work crew. I had a good time but breweries are not really my scene.

Wednesday, April 9

Recovery Report

• HRV: 40
• Resting HR: 57
• Sleep Score: 51
• Training readiness: 32
• Body battery: 41

A workout and 2 beers and my recovery goes to pot.

Supplement Stack

Whey protein, folic acid, Bi-Flex, magnesium glycinate

Kettlebells, Core, and Mobility (20 minutes)

While doing figure my right hamstring cramped

No alcohol

Thursday, April 10

Recovery Report

• HRV: 55
• Resting HR: 54
• Sleep Score: 84
• Training readiness: 72
• Body battery: 85

My left calf cramped in bed. Taper tantrums!

Supplement Stack

Whey protein, folic acid, Bi-Flex, magnesium glycinate

Pre-Run

Calf raise, hip flexion, crunches, flutter kicks, and calf stretch

Morning Run

Warm up - jog, leg swings, ankle mobility, lunge, calf raise, and drills

Performance condition +5. Relative effort 20. 5.20 mi. Time 47:41. Avg Pace 9:10 /mi. Total Ascent 85 ft. Avg HR 141 bpm.

Warm down - Recover Simple Lower-Body Stretch

Today was a banger at work. I went 7 hours straight on a project. I had planned to do a yoga session but completely forgot about it until time for bed.

Friday, April 11

Recovery Report

• HRV: 55
• Resting HR: 55
• Sleep Score: 80
• Training readiness: 69
• Body battery: 84

NTC Gentle Yoga (~20 minutes)

Lunch Run

Warm up - jog, leg swings, ankle mobility, calf raise, and hops

Performance condition +2. Relative effort 16. Aerobic run. 5.01 mi. Time 44:33. Avg Pace 8:53 /mi. Total Ascent 157 ft. Avg HR 141 bpm. My left calf is wanting to be a problem.

Warm down - nothing yet

I bottomed out this afternoon and had to take a 20 minutes nap.

Supplement Stack

Whey protein, folic acid, Bi-Flex, magnesium glycinate

Calf Therapy

Applied Magnesium Gel
Percussion therapy with the HyperVolt
Scrapping with Voltaren

Saturday, April 12

Recovery Report

• HRV: 44
• Resting HR: 57
• Sleep Score: 63
• Training readiness: 58
• Body battery: 57

Final Long Run before Boston

Warm up - jog, leg swings, ankle mobility, hop and drills

Performance condition +5. Relative effort 30. 10.01 mi. Time 1:30:30. Avg Pace 9:02 /mi. Total Ascent 161 ft. Avg HR 139.

Warm down - some walking and breakfast with Justin and John

My calf was a problem and post-run my achilles was sore. I can't figure this out, was it the shoes?

Core and Mobility (20 minutes)

I did some of the Nikki Hiltz's gym routine.

Calf/Achilles Therapy

Ice
Percussion therapy with the HyperVolt
Scrapping with Voltaren

Sunday, April 13

Recovery Report

• HRV: 44
• Resting HR: 56
• Sleep Score: 75
• Training readiness: 52
• Body battery: 55

Gym session (40 minutes)

ARC Trainer 5 minutes
Hanging Knee Raises 3/10
Good Mornings 45 3/6
Hammer Iso-lateral Shoulder Press 55 1/9 70 1/3
Hammer Iso-lateral Low Row 90 1/7 115 1/4
Hammer Iso-lateral Incline 70 1/6 90 1/3
Life Fitness Seated Leg Press 85 1/10 115 1/10 145 1/10
Life Fitness Leg Extension TKE 25 3/8
Red light therapy (8 minutes)
Hydro massage (10 minutes)

Zwift - Radio Rendezvous in Watopia

Relative effort 9. 8.74 mi. Time 1:00:16. Avg Speed 8.7 mph. Total Ascent 1,053 ft. Avg Power 96 W. Avg HR 105.

Calf/Achilles Therapy

Over night in calf sleeve
Ice
Applied Arnicare Cream

Weekly Recap 14 - March 31, 2025

I missed my Monday run due to post-Pistol soreness, but I got in 4 runs for 44.07 miles and 2 rides for 30.11 miles. I did not make it to the gym, instead I did 8 rounds of bodyweight strength and 3 rounds of post-run Recover. I had 5 days with no alcohol.

Three weeks until Boston.

Monday, March 31

Recovery report:

• HRV: 47
• Resting HR: 55
• Sleep Score: 84
• Training readiness: 45
• Body battery: 75

Zwift - Canopies and Coastlines in Watopia

Relative effort 10. 13.28 mi. Time 1:00:19. Avg Speed 13.2 mph. Total Ascent 738 ft. Avg Power 82 W. Avg HR 11 bpm.

Upper Body Strength with Dumbbells

Consisting of chest press and fly, shoulder press, and bent over row

My knee and is still acting a bit janky.

Daily Supplements - folic acid, D, Bi-Flex, whey protein, and magnesium glycinate

Night Stretch

Tuesday, April 1

Recovery report:

• HRV: 45
• Resting HR: 57
• Sleep Score: 78
• Training readiness: 72
• Body battery: 65

Daily Supplements: D, whey protein, BCAA, folic acid, Bi-Flex, magnesium glycinate

I couldn't get up to run this morning. So, I'm justifying it by saying it's time to start practicing the 10:50 Boston start.

Core and Mobility

Consisting of "ankle and foot", "shoulder complex with band", "pull ups, push ups, dips", "prone - cat n cow, plank, donkey kicks, bird dog", "side lying - clams, leg lift, plank, spine rotation", "supine - crunches, flutter kicks, plank", "standing - hip flexion with band, slant board squats, ankle plantar dorsiflexion"

Lunch Workout

Performance condition +1. Relative effort 55. 3 x (1 mile [7:56.5, 7:52.8, 7:42.0], 1/2 mile [3:46.3, 3:45.7, 3:40.2]). Max HR 159 bpm. This was a very good day!

Night Stretch

Wednesday, April 2

Recovery report:

• HRV: 37
• Resting HR: 60
• Sleep Score: 62
• Training readiness: 33
• Body battery: 35

Daily Supplements: D, whey protein, creatine, BCAA, folic acid, Bi-Flex, magnesium glycinate

I had a couple of bourbon drinks last night and I slept through the night, this is rare for me, but I still woke up with SHIT recovery numbers. Go figure?

MVNT Breaks

Consisting of calf extension, slant board squats, and yogi squat

Gym session

ARC Trainer 5 minutes

Life Fitness knee ups 4/10
Kettlebell DL 70 4/6
Farmer's carry 80 4 x 30yds
Hammer Iso-lateral Row 90 1/8 115 1/6 125 1/5
Kettlebell clean > curl > press > tricep extension 35 4/4
Barbell press 75 1/5
Hammer Iso-lateral Shoulder Press 55 1/5 75 1/3

Night Stretch for Hips

Thursday, April 3

Recovery report:

• HRV: 42
• Resting HR: 59
• Sleep Score: 66
• Training readiness: 45
• Body battery: 51

Pre-Run

Calf extension, plank, bird dog, side lying adduction and plank, slant board yogi squat

Morning Run

Warm up - jog, leg swings, ankle mobility, backward lunge, and drills

Performance condition -1. This was a slog. Relative effort 26. 8.02 mi. 4 x Calhoun’s hill and 4 x Chestnut Ridge (bench 2 bench). Time 1:17:46. Avg Pace 9:42 /mi. Total Ascent 407 ft. Avg HR 140 bpm.

Warm down - nothing yet

Night Stretch for Hips

Friday, April 4

Recovery report:

• HRV: 46
• Resting HR: 57
• Sleep Score: 76
• Training readiness: 44
• Body battery: 52

Saturday, April 5

Recovery report:

• HRV: 54
• Resting HR: 53
• Sleep Score: 82
• Training readiness: 72
• Body battery: 90

Morning Long Run

Warm up - jog, leg swings, ankle mobility, lunge, calf raise, drills, and strides

Performance condition +1. Relative effort 64. 12.01 mi. Time 1:51:19. Avg Pace 9:16 /mi. Total Ascent 302 ft. Avg HR 146 bpm. This was a tough one. I got some heat acclimation.

Warm down - hanging out with Nash

Sunday, April 6

Recovery report:

• HRV: 39
• Resting HR: 58
• Sleep Score: 71
• Training readiness: 27
• Body battery: 44

I had some out in the rain cheering on the CHKM runners. Lunched with John and Danny.