Weekly Recap 30 - July 21, 2025

Intentions

Limit salty snacks and sweets [√]

Get in a couple of gym sessions [√]

Get my miles in (69.00 mi)

Monday, July 21

Recovery Report

• HRV: 58
• Resting HR: 51
• Sleep score: 89
• Training readiness: 24
• Body battery: 99

Weight Goal

174.4 lbs - 106g protein

Pre-Run (10 minutes)

Glutes, abs, legs

Morning Run

Warm up - leg swings, ankle mobility, jog

Performance condition +5. Relative effort 11. 4.38 mi. Time 41:09. Avg Pace 9:24 /mi. Total Ascent 39 ft. Avg HR 130 bpm.

Warm down - 1 mi walk

I took my first does of Buspirone. I'm not sure if I was feeling bad because of the Buspirone or it was just a coincidence.

Afternoon Stretch (10 minutes)

Tuesday, July 21

Recovery Report

• HRV: 57
• Resting HR: 51
• Sleep score: 88
• Training readiness: 67
• Body battery: 97

Weight Goal

174.4 lbs - 139g protein. Something has got me feeling bloated.

Pre-Run (10 minutes)

Glutes, abs, scapular stability exercises (SSE), legs

Morning Workout

Warm up - leg swings, ankle mobility, jog, hops, drills

Relative effort 34. 3 x 1k (4:36.0, 4:34.9, 4:30.3) Avg Pace 7:21. Avg HR 154 bpm.

Warm down - 1 mi walk

Gym session (31 minutes)

Farmer's carry 4x25 yds (90)
Plank 1 minute
Side plank 30 seconds
Supine plank 30 seconds
Wall ball 2x8 (14)
Kettlebell DL 2x5 (70)
Cybex Leg Extension 10 (35) 8 (40) 6 (60)
Hammer Seated Calf 13 (25) 9 (50) 8 (75)
Hammer Iso-Lateral Shoulder Press 7 (45) 6 (50) 3 (75)
D-Bell lateral 9 (20) 8 (22.5)
Hammer Hamstring Curl 7 (25) 5 (35)

Day 2 of taking anxiety medication and I did not have any issues.

Wednesday, July 23

Recovery Report

• HRV: 55
• Resting HR: 50
• Sleep score: 80
• Training readiness: 71
• Body battery: 82

Weight Goal

174.8 lbs - 91g protein

Morning Stretch (12 minutes)

My upper and lower back were both very stiff and sore.

Zwift - Tire-Bouchon in France

Relative effort 10. 17.12 mi. Time 1:00:12. Avg Speed 17.1 mph. Total Ascent 459 ft. Avg Power 100 W. Avg HR 105 bpm.

Thursday, July 24

Recovery Report

• HRV: 54
• Resting HR: 51
• Sleep score: 76
• Training readiness: 79
• Body battery: 87

Weight Goal

175.0 lbs - 173g protein. My weight has been creeping up since the Kingsport weekend, but I have been over my calorie goal 2 of 3 days this week. It seems my gut is a little off as well.

Pre-Run (10 minutes)

Glutes, abs, SSE, legs

Morning Progression Run

Warm up - jog, leg swings, ankle mobility, hops

Relative effort 53. 1 mi easy. Miles 1 & 2 - 8:59.6, 8:59.3. Avg HR 138 bpm. Miles 3 & 4 - 8:48.8, 8:48.4. Avg HR 156 bpm. Miles 5 & 6 - 8:39.8, 8:40.1. 149 bpm.

Warm down - 1 mi walk

Friday, July 25

Recovery Report

• HRV: 47
• Resting HR: 53
• Sleep score: 75
• Training readiness: 66
• Body battery: 71

Weight Goal

174.4 lbs - 174g protein

Morning Run

Warm up - leg swings, ankle mobility, jog, hops

Performance condition +6. Relative effort 15. 4.33 mi. Time 39:13. Avg Pace 9:04 /mi. Total Ascent 144 ft. Avg HR 134 bpm.

Warm down - 1 mi walk

Gym session (34 minutes)

Kettlebell swings 2x10 (25)
Kettlebell clean > curl > press > tricep extension 2x4 (35)
Hanging knee ups 4x10
Life Fitness rowing L3 1 minute x 2
Hammer Iso-lateral Bench 8 (45) 5 (55) 4 (60)
Hammer Iso-lateral High Row 9 (70) 6 (90) (100)
Cybex Row 10 (150) 10 (170)
Cybex Fly 8 (95) 7 (115)

Saturday, July 26

Recovery Report

• HRV: 60
• Resting HR: 49
• Sleep score: 85
• Training readiness: 85
• Body battery: 96

Weight Goal

173.0 lbs - 165g protein. I probably had a little too much to drink and had some ice cream.

Pre-Run (8 minutes)

Glutes, abs, SSE, legs

Morning Run

Warm up - leg swings, ankle mobility, jog, hops

Performance condition +5. Relative effort 82. 9.01 mi. Final 2 miles 8:49.6 and 8:49.6 Time 1:21:58. Avg Pace 9:06 /mi. Total Ascent 230 ft. Avg HR 145 bpm.

Warm down - 1 mi walk with stretching

Hang out with family and friends at the Oak Room.

Sunday, July 27

Recovery Report

• HRV: 42
• Resting HR: 55
• Sleep score: 61
• Training readiness: 44
• Body battery: 47

Weight Goal

173.3 lbs - 87g protein

Morning Ride

Relative effort 16. 16.06 mi. Time 1:05:36. Avg Speed 14.7 mph. Total Ascent 791 ft. Avg HR 122 bpm.

I napped for an hour and 18 minutes.

Weekly Recap 29 - July 14, 2025

Intentions

Race prep (3 days)

Restrict salty snacks and sweets [I had a post race Milky Way]

Track workout [√]

Group ride [x]

Get my miles in (56.32 mi)

Monday, July 14

Recovery Report

• HRV: 51
• Resting HR: 53
• Sleep score: 66
• Training readiness: 69
• Body battery: 83

Weight Goal

173.0 lbs - 173g protein

Pre-Run Strength (10 minutes)

Core, squats, calf raise

Morning Run

Warm up - leg swings, ankle mobility, jog, hops

Performance condition +5. Relative effort 21. 4.21 mi. Time 39:44. Avg Pace 9:25 /mi. Total Ascent 210 ft. Avg HR 137 bpm.

Warm down - 1 mi walk with stretching

Tuesday, July 15

Recovery Report

• HRV: 70
• Resting HR: 49
• Sleep score: 91
• Training readiness: 80
• Body battery: 100

Weight Goal

172.4 lbs - 104g protein

KB Circuit (5 minutes)

1 circuit of Zuzka's BADASS KB workout

TLR Track Tuesday

Warm up - leg swings, SL squat to RDL

Performance condition +4. Relative effort 78. I never felt good on the run, maybe it was the heat. I may have to quit the evening track until the temps come down. 3 x 600m (2:44.2, 2:46.6, 2:47.0. Avg HR 162 bpm). My goal was 5 x 600m but after the third rep I experienced some anxiety and made the shift from 5 to 3 600s then 8 x 100m (20.2, 23.7, 20.7, 19.8, 21.0, 19.7, 19.1, 20.5).

Warm down - I hung out and chatted with Danny for a while.

Night Stretch (10 minutes)

Wednesday, July 16

Recovery Report

• HRV: 43
• Resting HR: 53
• Sleep score: 76
• Training readiness: 59
• Body battery: 64

Weight Goal

170.8 lbs - 109g protein. I haven't had any alcohol this week.

Zwift - Pacer Group Ride: Sugar Cookie in Watopia with Bernie

Relative effort 14. 21.07 mi. Time 1:15:10. Avg Speed 16.8 mph. Total Ascent 830 ft. Avg Power 117 W. Avg HR 114.

Night Stretch (10 minutes)

Thursday, July 17

Recovery Report

• HRV: 52
• Resting HR: 53
• Sleep score: 85
• Training readiness: 78
• Body battery: 77

Weight Goal

170.8 lbs - 199g protein.

Pre-Run Strength (10 minutes)

Core, squats, and calf extension

6 Mile Aerobic Run

Warm up - leg swings and ankle mobility

Performance condition +5. Relative effort 66. 1 mi up. 6 mi at 8:52 pace. My Avg HR was around 150 bpm for the first 5 miles, and 155 bpm for the last mile. Runs like this make feel good about my New York Marathon.

Warm down - 1 mi walk, calf stretch, and chatting with Mark

KB Circuit (11 minutes)

2 circuits of ZL's BADASS KB workout

Night Stretch (12 minutes)

Friday, July 18

Recovery Report

• HRV: 54
• Resting HR: 52
• Sleep score: 73
• Training readiness: 55
• Body battery: 77

Weight Goal

171.2 lbs - 152g protein.

Morning Run

Warm up - leg swings and ankle mobility

Performance condition +5. Relative effort 37. 5.32 mi. Time 50:19. Avg Pace 9:28 /mi. Total Ascent 364 ft. Avg HR 140 bpm. Warm down - 1 mi walk

I messaged Dr. Henderson last night to begin a discussion on medication for my exercise-induced anxiety. After my run I had a response and, an appointment in my email box.

At the clinic, they performed a blood test to check my thyroid and the results indicated that my thyroid was normal. I was prescribed Buspirone 5 mg tablet.

• Consider taking Buspirone before activities that might trigger anxiety
• Monitor how the medication affects you, especially the first time you take it

I ask ChatGPT for some dining recommendations and one was Sticky Rice Cafe. I went and the place was poppin. I took the last open seat at the bar. Without any knowledge of Lao & Thai dishes, I made the decision to with Beef Laab. The bar tender gave me a warning that it might taste fishy and it was a little spicy. I didn't think it was fishy at all and it wasn't too spicy. The issue I had, was it had too much onion. On my next visit I will try something different.

Saturday, July 19

Recovery Report

• HRV: 55
• Resting HR: 50
• Sleep score: 81
• Training readiness: 70
• Body battery: 94

Weight Goal

171.7 lbs

Do I use my arms enough or correctly when running?

Morning Strength (14 minutes)

Shoulder stabilization, ZL's BADASS KB circuit x 1 (20), core, slant board squat

Zwift - Douce France

Easy pre-race shake out ride. 5.63 mi. Time 30:10. Avg Speed 11.2 mph. Total Ascent 308 ft.

Travel to Kingsport for the Crazy 8.

Almost Crazy 3k

Time 13:39. Pace 7:20. AG 1. Male 39. Overall 46. I did all the pre-race stuff right, but evening race, especially in the summer hit harder. My AvgHR 168 bpm and MAx HR 177 bpm. This was my second slowest 3k but I'm not disappointed and I even think I could run faster.

We went searching for food and didn't have much luck. We ended up at The Corner and it was not good. Lesson learned - plan better. Worst of all, we didn't get back to the hotel and in bed until 1 a.m.

Sunday, July 20

Recovery Report

• HRV: 28
• Resting HR: 55
• Sleep score: 35
• Training readiness: 3
• Body battery: 29

Weight Goal

no weigh in - 123g protein

Travel home from Kingsport

After the race and being up much too late - all I had left for today was rest. I got in bed for a couple hours.

Weekly Recap 28 - July 7, 2025

Intentions

Don't let work stress me out as bad as it did last week [√]

Get to the gym [√]

Get my miles in (88.74 mi)

Restrict salty snacks, sweets, and bourbon

Address anxiety issues

Monday, July 7

Recovery Report

• HRV: 45
• Resting HR: 55
• Sleep score: 83
• Training readiness: 63
• Body battery: 73

Weight Goal

172.0 lbs - 118g protein

Morning Run

Warm up - leg swings, ankle mobility, jog, hops

Performance condition +8. Relative effort 28. 4.59 mi. Time 42:38. Avg Pace of the initial miles 9:08 /mi. Avg Pace of the strides 5:38. Total Ascent 194 ft. Avg HR 140 bpm.

Warm down - a little walking around

Night Stretch (10 minutes)

Tuesday, July 8

Recovery Report

• HRV: 56
• Resting HR: 52
• Sleep score: 90
• Training readiness: 79
• Body battery: 96

Weight Goal

171.8 lbs - 160g protein

Pre-Run Strength (10 minutes)

Morning Workout

Warm up - I didn't do as much as usual. Leg swings, ankle mobility, jog

Performance condition +5. Relative effort 53. 4 x 800m with 2:00 IR (3:42.0, 3:37.1, 3:43.5, 3:32.9). Reps 3 and 4 were over Calhoun's Hill. Avg Pace of reps 7:20 Max HR 170 bpm. I started to have an anxiety issue after the second rep, but I was able to fend it off.

Warm down - .5 mi walk

Zwift - Easy 40 Minutes on Beach Island Loop in Watopia

Relative effort 7. 10.83 mi. Time 40:14. Avg Speed 16.1 mph. Total Ascent 213 ft. Avg Power 110 W. Avg HR 111 bpm.

Night Stretch (10 minutes)

Wednesday, July 9

Recovery Report

• HRV: 49
• Resting HR: 53
• Sleep score: 76
• Training readiness: 56
• Body battery: 78

Weight Goal

172.2 lbs - 118g protein

Gym session (32 minutes)

Kettlebell swings 2x10 (25)
Kettlebell clean > curl > press > tricep extension 2x4 (35)
Hanging knee ups 4x10
Life Fitness rowing 1 minute x 2 (setting 3)
Hammer Iso-lateral Incline 8 (45) 5 (70) 4 (80)
Hammer Iso-lateral High Row 8 (70) 6 (95)
Cybex Fly 8 (90) 8 (110)
Cybex Row 8 (110) 8 (130) 8 (150)

Zwift - Ocean Lava Cliffside Loop in Watopia

Relative effort 12. 16.82 mi. Time 1:10:07. Avg Speed 14.4 mph. Total Ascent 636 ft. Avg Power 102 W. Avg HR 107 bpm.

Thursday, July 10

Recovery Report

• HRV: 52
• Resting HR: 55
• Sleep score: 75
• Training readiness: 75
• Body battery: 80

Weight Goal

171.9 lbs - 144g protein

Pre-Run (10 minutes)

5 Mile Steady Run

Warm up - leg swings, ankle mobility, job, drills, and hops

Performance condition +4. Relative effort 62. 5 mi steady (Avg Pace ~8:40. Avg HR worked up to 157 bpm for the final couple of miles).

Warm down - 1 mi walk with some stretches

Friday, July 11

Recovery Report

• HRV: 55
• Resting HR: 53
• Sleep score: 86
• Training readiness: 72
• Body battery: 85

Weight Goal

173.0 lbs - 116g protein

Pre-Run (10 minutes)

KB swings, side swings, DL, high pulls, press. Wall sits, calf raise, push ups, and glute bridge

Morning Run

Warm up - leg swings, hops

Performance condition +6. Relative effort 16. 4.23 mi. Time 40:23. Avg Pace 9:33 /mi. Total Ascent 197 ft. Avg HR 133 bpm.

Warm down - 1 mi walk with stretches

I got very sleepy during lunch and after I had to take a nap.

Saturday, July 12

Recovery Report

• HRV: 56
• Resting HR: 49
• Sleep score: 79
• Training readiness: 76
• Body battery: 91

Weight Goal

173.3 lbs - 122g protein

Pre-Run Abs (5 minutes)

Long Run

Warm up - leg swings, glute activation with band, strides, hops

Performance condition +5. Relative effort 75. 10.01 mi. Time 1:31:22. Avg Pace 9:08 /mi. Total Ascent 482 ft. Avg HR 143 bpm.

Warm down - a little walking and hanging out after

After a shower, an egg sandwich, and some TV I went to bed. Napping is really good for recovery.

Sunday, July 13

Recovery Report

• HRV: 50
• Resting HR: 51
• Sleep score: 76
• Training readiness: 60
• Body battery: 85

Weight Goal

172.8 lbs - 135g protein

Turnpike with Wisconsin

Relative effort 26. 27.32 mi. Time 1:44:41. Avg Speed 15.7 mph. Total Ascent 1,060 ft. Avg HR 120 bpm. I got up Wisconsin on my first try, now I need to start chipping away at my time.

Weekly Recap 27 - June 30, 2025

Intentions

I am still trying to do everything, all the time

More stretching and mobility

Get my miles in (71.51 mi)

I am still looking to join a group ride [√]

Restrict salty snacks, sweets, and bourbon

Monday, June 30

Recovery Report

• HRV: 62
• Resting HR: 52
• Sleep Score: 79
• Training readiness: 73
• Body battery: 98

Weight Goal

173.6 lbs - 133g of protein

Mobility (8 minutes)

Morning Run

Warm up - jog, hops, leg swings

Performance condition +4. Relative effort 19. 3.52 mi. 4 x 20 seconds hill strides (Paces 7:20, 7:01, 7:02, 6:28). Time 36:17. Avg Pace 10:19 /mi. Total Ascent 82 ft. Avg HR 135 bpm.

Warm down - Recover Simple Lower Body Stretch (8 minutes)

I've been very tired since yesterday's ride.

Tuesday, July 1

Recovery Report

• HRV: 52
• Resting HR: 51
• Sleep Score: 88
• Training readiness: 84
• Body battery: 83

Weight Goal

173.9 lbs - 160g of protein

Core (10 minutes)

with some quad strengthening

Morning Workout

Warm up - leg swings, jog, calf walk

Performance condition +5. Relative effort 50. 3 x 1k (4:41.2, 4:40.0, 4:38.5), 5 x 200m (47.5, 49.7, 46.5)

Warm down - I didn't have any extra time today. Work was a bitch!

I got my Wolf Tactical Weighted Vest today and it's too heavy for me. I need to see if I can return the 14.5 lb. plates.

Wednesday, July 2

Recovery Report

• HRV: 48
• Resting HR: 55
• Sleep Score: 62
• Training readiness: 52
• Body battery: 60

Weight Goal

173.4 lbs - 147g of protein

Morning Mobility (10 minutes)

Movement Breaks (19 minutes)

some grounding and weighted vest

Smokey's Group Ride

Relative effort 43. 23.09 mi. Time 1:28:44. Avg Speed 15.6 mph. Total Ascent 827 ft. Avg HR 132 bpm.

Thursday, July 3

Recovery Report

• HRV: 44
• Resting HR: 56
• Sleep Score: 81
• Training readiness: 64
• Body battery: 50

Weight Goal

173.6 lbs - 69g of protein. I had a big calorie deficit. No lunch and a very sensible dinner.

Travel to ATL

Friday, July 4

Recovery Report

• HRV: 45
• Resting HR: 55
• Sleep Score: 68
• Training readiness: 69
• Body battery: 63

Weight Goal

No scales - 114g of protein. I was under fueled today.

Pre-Race

Glute activation, leg swings, ankle mobility, jog, and strides

AJC Peachtree 10k

This race never fails to live up to the hype. The second half is always a challenge and the heat and humidity just pile on. My intention was to go out a little more conservative and hopefully have more left for the hills. That strategy did not work.

My slowest AJC Peachtree ever 49:36 - but my highest AG finish - 17.

Saturday, July 5

Recovery Report

• HRV: 37
• Resting HR: 56
• Sleep Score: 67
• Training readiness: 7
• Body battery: 38

Weight Goal

No scales - 151g of protein. I consumed some gluten of the ATL trip, hopefully it doesn't create any issues for me.

On the trip home it was decided that I need to increase my VO2 max.

Sunday, July 6

Recovery Report

• HRV: 57
• Resting HR: 52
• Sleep Score: 90
• Training readiness: 56
• Body battery: 99

Weight Goal

173.0 lbs - 94g of protein

Lunch Ride

Relative effort 41. 25.15 mi. Time 1:34:16. Avg Speed 16.0 mph. Total Ascent 797 ft. Avg HR 130 bpm.

My goal was to go up Wisconsin and I was ready, but my anxiety wasn't up for it. It was hot but not unbearable and I made it past the first double digit grade. As I looked ahead to the second steep pitch it started and I had to stop to recover. I made a second attempt from there and had another episode and had to stop a second time. On my third attempt I finished the climb.

Night Stretch (10 minutes)

Weekly Recap 26 - June 23, 2025

Intentions

I am still trying to do everything, all the time - I completed core x3, stretch x1, hops x4, gym x2.

Get my miles in (78.54 mi)

I am still looking to join a group ride

Restrict salty snacks, sweets, and bourbon

Monday, June 23

Recovery Report

• HRV: 48
• Resting HR: 51
• Sleep Score: 67
• Training readiness: 47
• Body battery: 78

Weight Goal

No scales - I had 1 scoop of strawberry ice cream and lots of cravings.

Pre-Run (8 minutes)

Beach Run 3.0

Performance condition +4. Relative effort 39. 5.05 mi. Time 47:33. Avg Pace 9:25 /mi. Total Ascent 72 ft. Avg HR 142 bpm. I had to take 4 HR recovery breaks.

Beach Walk x 2

Tuesday, June 24

Recovery Report

• HRV: 46
• Resting HR: 54
• Sleep Score: 77
• Training readiness: 52
• Body battery: 67

Weight Goal

No scales - I had 1 scoop of chocolate ice cream

Travel home from Myrtle Beach. It wasn't horrible.

Zwift - Farmland Loop in Makuri Islands

Relative effort 9. 13.64 mi. Time 1:00:53. Avg Speed 13.4 mph. Total Ascent 522 ft. Avg Power 83 W. Avg HR 102 bpm.

KettleBell Workout (10 minutes)

Wednesday, June 25

Recovery Report

• HRV: 55
• Resting HR: 52
• Sleep Score: 81
• Training readiness: 77
• Body battery: 92

Weight Goal

174.5 lbs - I am down 0.2 after a beach long weekend.

Gym session (25 minutes)

Kettlebell swings 2x10 (25)
Kettlebell clean > curl > press > tricep extension 4x4 (35)
Hammer Iso-lateral Incline 8 (45) 4 (70) 2 (90)
Hammer Iso-lateral Front Lat Pulldown 2x8 (45) 8 (70)
Cybex Fly 2x8 (90) 6 (110)
Life Fitness Row SA 8 (50) 8 (65)
Hanging knee ups 4x8

Zwift - The 6 Train in New York

Relative effort 12. 15.10 mi. Time 1:00:31. Avg Speed 15.0 mph. Total Ascent 866 ft. Avg Power 107 W. Avg HR 114 bpm.

Thursday, June 26

Recovery Report

• HRV: 50
• Resting HR: 53
• Sleep Score: 76
• Training readiness: 70
• Body battery: 68

Weight Goal

175.0 lbs - 9.0%

Morning Workout

Warm up - jog, leg swings, ankle mobility, calf walk, hops

Warm down - a few lower body stretches

I was very sore from yesterday's workout and this morning's tempo.

Friday, June 27

Recovery Report

• HRV: 47
• Resting HR: 53
• Sleep Score: 82
• Training readiness: 57
• Body battery: 69

Weight Goal

174.6 lbs

Morning Run

Warm up - jog, hops, leg swings, lateral skip, ankle mobility, A-skip

Performance condition +5. Relative effort 23. 5.06 mi. Time 46:45. Avg Pace 9:14 /mi. Total Ascent 115 ft. Avg HR 137 bpm.

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

Saturday, June 28

Recovery Report

• HRV: 56
• Resting HR: 52
• Sleep Score: 81
• Training readiness: 65
• Body battery: 89

Weight Goal

175.1 lbs - I recently discovered that I need more protein. 190g of protein

Morning Run

Warm up (I'm a warm upper) - jog, calf walk, ankle mobility, leg swings, hops

Performance condition +4. Relative effort 52. 8.01 mi. Time 1:15:54. Avg Pace 9:29 /mi. Total Ascent 436 ft. Avg HR 140 bpm.

Warm down - changed clothes and went to the gym

Gym session (36 minutes)

Farmer's carry 4x25 yds (90)
Plank 1 minute
Side plank 30 seconds
Supine plank 40 seconds
Wall ball 2x5 (14)
Kettlebell DL 4x4 (70)
Cybex Leg Extension 10 (35) 8 (40) 12 (50)
Life Fitness Seated Leg Press 12 (130) 10 (145) 12 (160)
Hammer Iso-lateral Shoulder Press 2x6 (45) 4 (70)
D-Bell lateral 8 (20) 6 (30)
Life Fitness Calf Extension 10 (100) 13 (100)

Sunday, June 29

Recovery Report

• HRV: 47
• Resting HR: 53
• Sleep Score: 74
• Training readiness: 51
• Body battery: 67

Weight Goal

174.1 lbs - 155g of protein. Weekly Avg 174.7 is the lowest since ealry June of last year.

“It means getting used to being comfortable with being uncomfortable.”

Morning Ride

Relative effort 19. 23.59 mi. Time 1:27:55. Avg Speed 16.1 mph. Total Ascent 899 ft. Avg HR 120 bpm.

I napped all afternoon. Something got me exhausted.