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.
