Weekly Recap 21 - May 19, 2025

Intentions

Begin to unpack all the feelings from last week and try to find my new normal.

Monday, May 19

Recovery Report

• HRV: 38
• Resting HR: 57
• Sleep Score: 78
• Training readiness: 38
• Body battery: 61

I woke with a very stiff and sore back which is probably due to yesterday's heavy load. Today I should choose a lighter load.

Weight Goal

174.7 lbs

Zwift - London Uprising in London

Relative effort 10. 11.79 mi. Time 1:00:12. Avg Speed 11.8 mph. Total Ascent 958 ft. Avg Power 105 W. Avg HR 109 bpm.

I hung out with Justin and had, what I hope was a good conversation.

Tuesday, May 20

Recovery Report

• HRV: 42
• Resting HR: 58
• Sleep Score: 75
• Training readiness: 56
• Body battery: 68

Weight Goal

176.4 lbs

Afternoon Ride

Relative effort 13. 15.50 mi. Time 1:04:31. Avg Speed 14.4 mph. Total Ascent 600 ft. Avg HR 112 bpm.

Shower and recovery

The Long Run Track Workout

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

Performance condition +4. Relative effort 106. Ladder 4x200m (50.0, 47.6, 48.8, 50.0), 2x400m (1:46.8, 1:47.6), 1x800 (3:53.0), 2x400m (1:49.8, 1:47.4), 4x200m (48.7, 47.8, 48.9, 47.4).

Warm down - a couple beers while catching up with Danny

Wednesday, May 21

Recovery Report

• HRV: 34
• Resting HR: 60
• Sleep Score: 56
• Training readiness: 1
• Body battery: 36

Weight Goal

175.5 lbs

Travel to Virginia

Thursday, May 22

Recovery Report

• HRV: 34
• Resting HR: 60
• Sleep Score: 42
• Training readiness: 1
• Body battery: 46

I made very poor decisions with food and drink, which led to very bad recovery. I created a "Read Before Eating or Drinking" document to hopefully give me pause before making more bad decisions.

Travel home from Virginia

Friday, May 23

Recovery Report

• HRV: 61
• Resting HR: 51
• Sleep Score: 91
• Training readiness: 41
• Body battery: 100

Weight Goal

177.5 lbs

NTC - Runner's Sequence Yoga (10 minutes)

Morning Run

Warm up - jog, leg swings, ankle mobility, calf stretch, calf extension, SL squats, and band walks

Performance condition +4. Relative effort 56. 9.10 mi. with 5x.10 mi. (40.7, 42.1, 41.6.40.6, 42.7). Time 1:26:30. Avg Pace 9:30 /mi. Total Ascent 453 ft. Avg HR 139 bpm.

Warm down - Recover Simple Lower-Body Stretch

Saturday, May 24

Recovery Report

• HRV: 58
• Resting HR: 53
• Sleep Score: 77
• Training readiness: 53
• Body battery: 100

Weight Goal

174.9 lbs - There is a lot of back and forth.

I think I'm struggling with a little bit of depression or I'm just losing my "want to". I've got to get up and start moving.

Lunch Ride

Relative effort 13. 18.71 mi. Time 1:07:16. Avg Speed 16.7 mph. Total Ascent 502 ft. Avg HR 116 bpm.

Sunday, May 25

Recovery Report

• HRV: 46
• Resting HR: 53
• Sleep Score: 76
• Training readiness: 71
• Body battery: 84

Weight Goal

174.5 lbs

Core Training (10 minutes)

Morning Run

Warm up - leg swings, hops, calf mobility, and calf raises

Performance condition +3. Relative effort 43. 5.88 mi. Time 57:02. Avg Pace 9:41. Total Ascent 282 ft. Avg HR 141 bpm.

Warm down - walked backed to the Ag Campus and forward fold

I had some weird behind the left knee pain. It didn’t seem to be muscular and definitely not joint pain. I did wear the wrong shoes. I thought I was getting my new Pumas and instead picked up my old Deviates that now have 340 miles on them.

Gym session (30 minutes)

Farmer's carry 4x25 yds (80)
Plank 1 minute
Side plank 40 seconds
Supine plank 40 seconds
Kettlebell swings 2x10 (20)
Hammer Iso-lateral Bench 8 (45) 5 (55) 6 (60)
Hammer Iso-lateral Row 8 (90) 7 (125)
Life Fitness Assisted Pull-up 6 (70)
Life Fitness Assisted Dip 12 (70) 7 (55)
Hydro massage (10 minutes)

Weekly Recap 20 - May 12, 2025

Intentions

Mom is back in the hospital and probably won't be coming home. This will be a lot to deal with and I'm not sure how much more "deal with shit" I have left.

Monday, May 12

Recovery Report

• HRV: 38
• Resting HR: 58
• Sleep Score: 58
• Training readiness: 44
• Body battery: 55

Morning Run

Warm up - jog, leg swings, ankle mobility, and lateral curb step

Relative effort 42. 4.88 mi. Time 43:01. Avg Pace 8:48 /mi. Total Ascent 49 ft. Avg HR 145 bpm.

Bridge Run

Relative effort 6. 1.72 mi. Time 25:11. Avg Pace 14:38 /mi. Total Ascent 82 ft. Avg HR 125 bpm.

We had dinner at McQuire's Irish Pub. We had the hurricane sushi (2 of 10) and it was not something I would order again. I got the Big Daddy Burger (8 of 10) and potatoes. The burger was too much.

Tuesday, May 13

Recovery Report

• HRV: 41
• Resting HR: 54
• Sleep Score: 69
• Training readiness: 33
• Body battery: 53

Gym Session (30 minutes)

Elliptical (10 minutes)
Nordic curl 3x3
Back extension 3x7
Smith machine shoulder press 2x8 (50 lbs) 6 (70 lbs)
Quantum Leg Press 2x8 (90 lbs) SL 2x6 (45 lbs)
Lateral raise 11 (20 labs)
Quantum Standing Leg Curl SL 12 (30 lbs)
Quantum Leg Extension SL 20 (30 lbs) 10 (50lbs) 6 (60 lbs)

We walked to Taqueria El Rinconcito but had a change of heart and ended up at The Edge. I had the Fired Grouper Platter (9 of 10) and fries (8 of 10) again and it was a little better than last time.

Wednesday, May 14

Recovery Report

• HRV: 48
• Resting HR: 55
• Sleep Score: 87
• Training readiness: 65
• Body battery: 88

Morning Run

Warm up - leg swings, ankle mobility, calf raise, and glute activation

Relative effort 23. 5.00 mi. Time 45:18. Avg Pace 9:03 /mi. Total Ascent 62 ft Avg HR 137 bpm.

Warm down - walked back to the condo

Travel home - There's a lot to unpack here. Tuesday morning I talked to mom and she sounded better than I heard her sound in a long time. So much so, I called the nurse's station to see if the I was getting the correct information. The nurse said her vital signs were good, but sometimes, patients are at thier best before the end. We called her several times that afternoon and when we finally got her to pick up, she was completely out of it. So, after a lot of stress and debates on the best way to get home, we decided to take the rental and drive.

It was a long horrible day. About 12:30 Dennis called to tell us she had passed. We had made it to Alabama just outside of Pelham. At one point, I thought I was having a heart attack, with left arm pain and had to pull over and get out of the car. I don't recall what time we got home, but we were both sad and exhausted.

Thursday, May 15

Recovery Report

• HRV: 45
• Resting HR: 59
• Sleep Score: 80
• Training readiness: 64
• Body battery: 58

Weight Goal

180.0. I've got a lot of work to do.

Zwift - Jurassic Coast in Watopia

Relative effort 9. 14.65 mi. Time 1:00:21. Avg Speed 14.6 mph. Total Ascent 755 ft. Avg Power 97 W. Avg HR 101 bpm.

Travel to Virginia - There's a lot to unpack here. I had to meet Denis and Sherry at the funeral home at 11:00 so I was out the door my 8:45 or 9:00. There wasn't a lot to do there.

Hotel Walk (75 minutes)

Friday, May 16

Recovery Report

• HRV: 39
• Resting HR: 57
• Sleep Score: 76
• Training readiness: 64
• Body battery: 56

Weight Goal

I was under calories yesterday.

Hotel Room Workout

Lateral and monster walk with band, SL squats

Long Run

Warm up - leg swings, calf raises, and hops

Performance condition +3. Relative effort 82. That was harder than I thought it was. 10.15 mi. Time 1:33:21. Avg Pace 9:12 /mi. Total Ascent 276 ft. Avg HR 143 bpm.

Warm down - leg swings and calf mobility

Hotel Gym Workout

Incline dumbbell press
Med Ball Russian Twists
Single Leg Crunches
High cable row

Everyone got here and the evening went to SHIT! I don't want to do this anymore. It is no way to live. The only solution that is feasible is to not do things with Kristen and Lindsey.

Hotel Walk (60 minutes)

This didn't make anything better.

Saturday, May 17

Funeral day

Sunday, May 18

Recovery Report

• HRV: 43
• Resting HR: 55
• Sleep Score: 80
• Training readiness: 53
• Body battery: 77

I slept in my bed last night and that was nice.

Weight Goal

175.1lbs. Four days of stress is good for weight loss. Some say we are not given more than we can carry. I'm calling bullshit.

Morning Run

Warm up - leg swings, glute activation

Performance condition +3. Relative effort 94. 10.01 mi. 5 x .10 mi (42.4, 41.6, 47.8, 40.1, 45.8) Time 1:38:13. Avg Pace 9:49 /mi. Total Ascent 312 ft. Avg HR 143 bpm. I had to take several breaks.

Warm down - Recover Simple Lower-Body Stretch

Gym session (40 minutes)
Farmer's carry 4x25 yds (80)
Plank 1 minute
Side plank 40 seconds
Kettlebell DL 4x6 (70 lbs)
Sled push 1x10 yds (50) 1x15 yds (25) 1x25 yds (no weight)
Sled pull 2x25 yds (25)
Hammer Iso-lateral Shoulder Press 7 (45) 6 (55) 6 (65)
Hammer Hamstring Curl 2x6 (20) 5 (30)
D-Bell lateral 8 (25)
Life Fitness Seated Leg Press 8 (145) 8 (175)
Hydro massage (10 minutes)

Weekly Recap 19 - May 5, 2025

Intentions

I plan to run 3 days this week and race a 5k on Saturday in Destin, FL. Zwift rides Monday and Wednesday.

Monday, May 5

Recovery Report

• HRV: 40
• Resting HR: 56
• Sleep Score: 80
• Training readiness: 39
• Body battery: 64

Weight Goal

Current - 176.1 lbs

Morning Walk (30 minutes)

Strength Session (20 minutes)

3x6 SL RDL (8 lbs)
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
2x12 Swiss Ball HS Curls
2x12 TKE witn Band
3x12 Shoulder Stabilizers with Band
2x5 Step-ups

Zwift - Tempus Fugit in Watopia

Relative effort 10. 17.10 mi. Time 1:00:14. Avg Speed 17.0 mph. Total Ascent 141 ft. Avg Power 100 W. Avg HR 108 bpm.

Tuesday, May 6

Recovery Report

• HRV: 42
• Resting HR: 56
• Sleep Score: 68
• Training readiness: 55
• Body battery: 69

Weight Goal

Current - 177.1 lbs. It seems I'm making good choices but I'm not seeing the expected results. Maybe my goal shouldn't be about losing weight, but getting as lean as possible.

Morning Run

Warm up - jog, ankle mobility, leg swings, calf raise, SL squats off the curb, lateral & monster walk with band, and hops

Performance condition +5. Relative effort 39. 6.69 mi with 3 faster bits at the end (.16 Avg Pace 7:20; .23 Avg Pace 7:09; .23 Avg Pace 7:08). Time 1:02:01. Avg Pace 9:16 /mi. Total Ascent 121 ft. Avg HR 140.

Warm down - Recover Simple Lower-Body Stretch

Wednesday, May 7

Recovery Report

• HRV: 54
• Resting HR: 55
• Sleep Score: 84
• Training readiness: 48
• Body battery: 72

Weight Goal

Current - 175.5 lbs. I went to bed hungry.

Gym session (30 minutes)

Arc Trainer (5 minutes)
Hammer Ground-based Jammer 5 (25 lbs) 2x5 (35 lbs)
Life Fitness Assisted Pull-up 3x6 (70 lbs)
Life Fitness Chest 10 (40 lbs) 5 (55 lbs) 8 (85 lbs)
Life Fitness Row 10 (90 lbs) 5 (110 lbs) 8 (150 lbs)
Farmer's carry 4x30yds (80 lbs)

Lunch Walk (30 minutes)

Zwift - Triple Flat Loops in Watopia

Relative effort 10. 15.10 mi. Time 1:00:10. Avg Speed 15.1 mph. Total Ascent 407 ft. Avg Power 88 W. Avg HR 108 bpm.

Thursday, May 8

Recovery Report

• HRV: 41
• Resting HR: 57
• Sleep Score: 74
• Training readiness: 63
• Body battery: 59

Weight Goal

Current - 176.6 lbs. I had a Lays Wavy Lightly Salted binge session after my Chipotle bowl.

Morning Run

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

Performance condition +2. Relative effort 63. 3x 1 mile (7:46.3, 7:43.8, 7:40.8)

Warm down - Recover Simple Lower-Body Stretch

My work day was chaotic and I was glad when it ended. I had a couple rum drinks in celebration of our upcoming trip to Destin, FL.

The lingering storms made the departure out of Tyson a little shaky but otherwise it was an uneventful. We were all very tired when finally reaching the hotel.

Friday, May 9

Recovery Report

• HRV: 42
• Resting HR: 54
• Sleep Score: 79
• Training readiness: 63
• Body battery: 61

Short Walk to the Beach with Dolphin Sighting.

Harbor Walk to get a taco (8 of 10) and a Modelo at Tailfins Waterfront Grill.

Dinner at The Back Porch. I had the Amber Jack fried (7.5 of 10) with a corn salad (8.5 of 10) and twice baked potato (7.5 of 10)

Saturday, May 10

Recovery Report

• HRV: 40
• Resting HR: 59
• Sleep Score: 74
• Training readiness: 58
• Body battery: 59

Diane Keller Kiwanis 5k

Great Grand Master (this sounds horrible), 11th overall. I was the first male over 65 and the second over 60. Finish Time 24:00. Avg Pace 7:44. Splits 7:32, 7:54, 7:53. I didn't wear my HRM so that data is not usable.

I don't know if I can consider my rust busted.

Post race wings and beer from Buffalo Wild Wings.

We walked up harbor to The Edge for dinner. I had a cup of gumbo (9 of 10), lightly fried grouper (8.5 of 10), and fries (9 of 10).

Sunday, May 11

Recovery Report

• HRV: 38
• Resting HR: 56
• Sleep Score: 65
• Training readiness: 49
• Body battery: 45

Lunch across the street at Whataburger. I had a Whataburger (6 of 10) and it is a decent fast food burger.

We went to the Village of Baytowne Wharf and ate at LandShark Bar and Grill (4 of 10). I was very underwhelmed.

Gym Session (25 minutes)

Elliptical (10 minutes)
Assisted pull ups/dips
Chest press
Seated row
Pec fly

Weekly Recap 18 - April 28, 2025

Intentions

I hope to get back on the running grind this week. I would also like to continue cycling, add walks, improve my gym session frequency, and stay committed to my Weight Goal.

Monday, April 28

Recovery Report

• HRV: 47
• Resting HR: 54
• Sleep Score: 79
• Training readiness: 33
• Body battery: 62

Weight Goal

Current - 176.0. This is going to be an interesting week with my colonoscopy and return to running.

Morning Run

Warm up - jog, hops, leg swings, ankle mobility, calf raises, and SL squat

It was good to run again, but I'm still dealing with some post-marathon muscle damage, particularly with my right leg. Performance condition +3. Relative effort 16. 5.26 mi. Time 48:57. Avg Pace 9:18 /mi. Total Ascent 89 ft. Avg HR 140 bpm.

Warm down - Recover Simple Lower-Body Stretch

Lunch Walk (30 minutes)

Recover Ankle Mobility (15 minutes)

Tuesday, April 29

Recovery Report

• HRV: 39
• Resting HR: 56
• Sleep Score: 68
• Training readiness: 32
• Body battery: 53

My recovery numbers look like I drank alcohol last night, maybe it was overeating.

Weight Goal

Current - 176.9. I intentionally over-ate yesterday, because of colonoscopy prep today. Overall, the prep went better than expected.

Wednesday, April 30

Recovery Report

• HRV: 54
• Resting HR: 54
• Sleep Score: 74
• Training readiness: 67
• Body battery: 86

I have had 3 days with no alcohol.

Weight Goal

Current - 175.0. I thought it might be lower because of the prep.

I made it! My colonoscopy came and went without too much difficulty and I don't have another for 10 years. I decided I knew more about my body than GI Associates and only consumed 1 of the 2 prescribed bottles of Suflave. I am very happy with my decision.

It was great to eat and take a short nap when I got home.

Thursday, May 1

Recovery Report

• HRV: 43
• Resting HR: 59
• Sleep Score: 52
• Training readiness: 48
• Body battery: 54

Weight Goal

Current - 176.6. I'm not making the progress I thought I would. I have just 1 off day and I'm right back where I started.

Lunch Walk (30 minutes)

Strength Session (40 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
:60 Planks + :90 Side Planks
20 Dead Bugs
2x20 Hanging Knee Raises
3x6 Good Mornings (KB 20 lbs) + 3x6 Overhead Squats
3x3 Front Squats (KB 20 lbs) + 3x6 Step Ups
3x4 Push Presses (30 lbs) + 3x8 Overhead Lunges
2x16 Single Arm Stability Presses (30 lbs) + 2x16 Calf Raises (8 per calf)

Zwift - Fitness Builder on Beach Island Loop in Watopia

Relative effort 13. This was a very nice Fitness Builder that I completed on 100%. "We will experience time in three different training zones - Threshold, Vo2 and our Anaerobic zone. Today's session consists of 3x 2 minutes at 100% of FTP (Threshold), 3x 1 minute at 110% of FTP (VO2), and 6x :30 seconds at 120% of FTP (Anaerobic). As we increase power, we will decrease time in each effort."

I had a beer with dinner, my first alcohol beverage since Sunday.

I went to bed with a migraine. My second this week.

Friday, May 2

Recovery Report

• HRV: 38
• Resting HR: 59
• Sleep Score: 65
• Training readiness: 48
• Body battery: 38

I can't seem to figure out why my recovery sucks so badly. I've only had 1 beer all week. Typically when I reduce alcohol my numbers improve.

Weight Goal

Current - 177.0. Since I started this quest I've been under my calorie budget 6 out 8 days. Maybe my calorie budget is too high?

Fartlek Friday

Warm up - jog, ankle mobility, leg swings, calf raise, activation with band, and lateral step ups

Performance condition +2. Relative effort 33. My goal today was to run some hills (2x Chestnut Ridge) and some faster bits (8x fartlek). I was not focused on pace but only effort. I randomly chose start and finish points and ran a good effort for that distance. The only time I looked at my watch was for recovery. I walked until my HR came down below 140 bpm. After my HR returned to the 130s, I ran easy until my next effort. My Avg Pace was as low as 6:18 and as high as 7:46. I enjoyed this format.

My legs felt much better than during Monday's run, but my right hamstring and right leg in general are lagging in strength.

Warm down - Recover Simple Lower-Body Stretch

Saturday, May 3

Recovery Report

• HRV: 40
• Resting HR: 55
• Sleep Score: 75
• Training readiness: 38
• Body battery: 46

Weight Goal

Current - 175.4.

Gym session (30 minutes)

Arc Trainer (10 minutes)
Hammer Iso-lateral Bench 8 (45 lbs) 5 (55 lbs) 5 (60 lbs)
Hammer Iso-lateral Low Row 5 (45 lbs) 5 (90 lbs) 6 (115 lbs)
Hammer Hamstring Curl 2/6 (20 lbs) 4 (30 lbs)
Hammer Iso-lateral Shoulder Press 6 (45 lbs) 5 (55 lbs) 4 (65 lbs)

Zwift - Glyph Heights in Watopia

Relative effort 17. 14.65 mi. Time 1:23:49. Avg Speed 10.5 mph. Total Ascent 1,722 ft. Avg Power 110 W. Avg HR 114 bpm.

Sunday, May 4

Recovery Report

• HRV: 36
• Resting HR: 58
• Sleep Score: 67
• Training readiness: 52
• Body battery: 45

Weight Goal

Current - 176.2 lbs. This wasn't the jump in weight I was expecting after eating a whole pizza.

Morning Run

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

Performance condition +2. Relative effort 66. That seems high. 6.39 mi with 4x strides. Time 1:00:05. Avg Pace 9:24 /mi. Total Ascent 200 ft. Avg HR 147 bpm.

Warm down - walk the Spit