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.
