Weekly Recap 37 - September 8, 2025

Intentions

8 weeks to build a MONSTER

Reduce sweets and salty snacks [somewhat]

More miles [71.44 mi]

Monday, September 8

Recovery Report

• HRV: 48
• Resting HR: 54
• Sleep score: 79
• Training readiness: 1
• Body battery: 70

Weight Goal

173.1 lbs - 312g carbs. 99g protein. 97g fat.

I got a migraine around 2:00 and had a low-grade headache the rest of the day.

Tuesday, September 9

Recovery Report

• HRV: 54
• Resting HR: 53
• Sleep score: 91
• Training readiness: 31
• Body battery: 100

Weight Goal

174.3 lbs - 268g carbs. 127g protein. 76g fat.

Pre-Run (10 minutes)

SSE, legs, glutes, abs

Morning Workout

Warm up - jog, leg swings, lunges, plyos

Performance condition +3. Relative effort 42. 4 x 1200m (5:48.9, 5:48.5, 5:46.3, 5:47.6. Avg Pace 7:46. Avg HR 154 bpm.)

Warm down - .61 mi walk

Gym Session (25 minutes)

Squats 1x6 (45) 1x6 (65) 1x6 (85) 1x6 (95) SL Cybex Leg Press 1x6 (70) 1x6 (90) 1 x 6 (110) Hammer Seated calf 3x10 plus isometric (50) Life Fitness Row SA 1x8 (100) 1x8 (115) Hammer Decline 1x15 (45) 2x5 (90) Pull-ups 5

Wednesday, September 10

Recovery Report

• HRV: 40
• Resting HR: 55
• Sleep score: 63
• Training readiness: 21
• Body battery: 58

Weight Goal

173.7 lbs - 299g carbs. 113g protein. 109g fat.

Afternoon Ride

Relative effort 19. 15.86 mi. Time 1:01:23. Avg Speed 15.5 mph. Total Ascent 627 ft. Avg HR 128 bpm.

Thursday, September 11

Recovery Report

• HRV: 50
• Resting HR: 56
• Sleep score: 69
• Training readiness: 56
• Body battery: 72

Weight Goal

174.5 lbs - 180g carbs. 98g protein. 79g fat.

Pre-Run

Calf and hamstring stretch, squats

Morning Workout

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

Performance condition +3. Relative effort 47. 5 mi easy. 3 mi tempo (Avg Pace ~8:23. Avg HR 152 bpm.)

Warm down - .55 mi walk. Recover Simple Lower Body Stretch

Home Gym (20 minutes)

Swiss ball curl 2x10, Tippy birds 2x8
Flutter kicks 2x30, Heel touches 2x15, Russian twist 15
KB Curls 2x12 (25), Press 2x15 (25), Upright row 2x15 (25), Teapot 2x10 (25), Tricep 2x20 (25), Alt row 2x20 (25), Kneeling clean > halo 8 (25),
Push-ups 2x15, Pull-ups 2x3

Friday, September 12

Recovery Report

• HRV: 44
• Resting HR: 54
• Sleep score: 76
• Training readiness: 40
• Body battery: 59

Weight Goal

173.8 lbs - 320g carbs. 100g protein. 116g fat.

Morning Run - Recovery

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

Performance condition +3. Relative effort 20. 4.01 mi. Time 38:11. Avg Pace 9:31 /mi. Total Ascent 144 ft. Avg HR 138 bpm.

Warm down - nothing much

Saturday, September 13

Recovery Report

• HRV: 39
• Resting HR: 57
• Sleep score: 70
• Training readiness: 44
• Body battery: 61

Weight Goal

173.0 lbs - 292g carbs. 88g protein. 72g fat.

Pre-Run (10 minutes)

Legs, abs, glutes, push-ups, SSE

Morning Long Run

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

Performance condition +5. Relative effort 120. 14.01 mi. Time 2:07:35. Avg Pace 9:06 /mi. Total Ascent 561 ft. Avg HR 144 bpm.

Warm down - .5 mi walk

This 14 was harder than I thought it would be; then I looked at my Garmin week and the past 7 days I ran 51 miles. I spent the rest of the afternoon and evening on the couch.

Sunday, September 14

Recovery Report

• HRV: 47
• Resting HR: 53
• Sleep score: 71
• Training readiness: 1
• Body battery: 74

Weight Goal

No weigh in - 318g carbs. 116g protein. 56g fat.

Gravel Ride

Relative effort 23. 20.88 mi. Time 1:31:15. Avg Speed 13.7 mph. Total Ascent 679 ft. Avg HR 120 bpm.

Gym Session (28 minutes)

Hammer GB Squat 2x6 (90) 2x6 (110)
Hammer Seated calf 3x10 plus isometric (50)
SL Cybex Leg Press 1x10 (70) 1x6 (90) 1 x 6 (110)
Bench 8 (95) 8 (115) 5 (135)
Hammer Iso-lateral Shoulder Press 3x6 (45)
Pull-ups 5
Life Fitness Pulldown 1x8 (85) 1x6 (100) 1x5 (115)

Weekly Recap 36 - September 1, 2025

Intentions

9 weeks to build a MONSTER

More miles [60.07 mi]

Monday, September 1

Recovery Report

• HRV: 51
• Resting HR: 53
• Sleep score: 89
• Training readiness: 21
• Body battery: 92

Weight Goal

173.3 lbs - 207g carbs. 112g protein. 112g fat.

Morning Run

Warm up - leg swings

Performance condition +2. Relative effort 33. 5.40 mi. Time 51:18. Avg Pace 9:30 /mi. Total Ascent 364 ft. Avg HR 140 bpm.

Warm down - 28 minute weighted walk

Night Mobility and Stretch (10 minutes)

Tuesday, September 2

Recovery Report

• HRV: 44
• Resting HR: 53
• Sleep score: 55
• Training readiness: 37
• Body battery: 69

Weight Goal

171.6 lbs - 231g carbs. 123g protein. 89g fat.

Pre-Run (10 minutes)

Legs, shoulder ER, glutes, abs

Morning Workout

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

Performance condition +4. Relative effort 52. 3 x 2k (Time 9:54.7, 9:53.1, 9:46.7. Avg Pace 7:59, 7:57, 7:52. Avg HR 150, 157, 156 bpm.). This was a tough one.

Warm down - .54 mi walk

Night Mobility and Stretch (10 minutes)

Wednesday, September 3

Recovery Report

• HRV: 42
• Resting HR: 54
• Sleep score: 79
• Training readiness: 26
• Body battery: 71

Weight Goal

170.4 lbs - 335g carbs. 98g protein. 86g fat.

Afternoon Ride

Relative effort 21. 16.99 mi. Time 1:00:32. Avg Speed 16.8 mph. Total Ascent 417 ft. Avg HR 129 bpm.

Thursday, September 4

Recovery Report

• HRV: 42
• Resting HR: 56
• Sleep score: 65
• Training readiness: 39
• Body battery: 76

Weight Goal

170.8 lbs - 176g carbs. 144g protein. 84g fat.

Morning Workout

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

Performance condition +3. Relative effort 138. 9 mi steady. Avg Pace 8:40. Avg HR began at 148 bpm and went up to 166 bpm.

Warm down - a short walk

Friday, September 5

Recovery Report

• HRV: 35
• Resting HR: 58
• Sleep score: 60
• Training readiness: 1
• Body battery: 47

Weight Goal

170.7 lbs - 287g carbs. 77g protein. 59g fat.

Gym Session (20 minutes)

Hammer Ab Crunch 1x6 (70 too heavy) 3x8 (50)
Hammer Iso-lateral High Row 3x6 (70)
Bench 1x8 (95) 1x6 (115) 1x5 (135)
Barbell press 1x6 (65) 1x6 (75) 1x6 (80)
Pull-ups 5 “NEW MAX”

Saturday, September 6

Recovery Report

• HRV: 46
• Resting HR: 55
• Sleep score: 79
• Training readiness: 1
• Body battery: 66

Weight Goal

173.8 lbs - 237g carbs. 66g protein. 57g fat.

Sunday, September 7

Recovery Report

• HRV: 51
• Resting HR: 54
• Sleep score: 78
• Training readiness: 39
• Body battery: 90

Weight Goal

173.3 lbs - 290g carbs. 125g protein. 115g fat.

Morning Long Run

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

Performance condition +4. Relative effort 104. 18.01 mi. Time 2:48:02. Avg Pace 9:20 /mi. Total Ascent 367 ft. Avg HR 140 bpm.

Warm down - short walk

Weekly Recap 35 - August 25, 2025

Intentions

Find my normal [in progress]

Get some miles in [37.44 mi]

Go to the gym [√]

Monday, August 25

Recovery Report

• HRV: 48
• Resting HR: 57
• Sleep score: 82
• Training readiness: 81
• Body battery: 66

Weight Goal

171.3 lbs - 276g carbs. 113g protein. 109g fat.

Morning Run

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

Performance condition +4. Relative effort 27. 4.01 mi. Time 37:37. Avg Pace 9:22 /mi. Total Ascent 98 ft. Avg HR 140 bpm.

Warm down - 1 mi walk

KB Circuit (4 minutes)

Around the world 20, curls 10, press 15, row 20, push ups 10, tricep 15, upright rows 10, teapots 20 (25 lbs)

Tuesday, August 26

Recovery Report

• HRV: 42
• Resting HR: 56
• Sleep score: 70
• Training readiness: 55
• Body battery: 44

Weight Goal

172.4 lbs - 255g carbs. 181g protein. 99g fat.

Pre-Run (10 minutes)

Legs, SSE, glutes, abs, dead hang

Morning Workout

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

Performance condition +4. Relative effort 20. 4 x 400m (Time 1:48.1, 1:48.0, 1:48.5, 1:47.7. Avg Pace 7:15. Avg HR 150 bpm)

Warm down - 2 mi walk with weighted vest (36 minutes)

Gym Session (28 minutes)

KB DL 4 x 5 (70)
Life Fitness Pulldown 8 (50) 3 x 5 (100)
Cybex Leg Press 10 (110) 10 (130) 2 x 10 (150)
Bench 8 (95) 6 (105) 4 (115) 4 (135)
Hammer Iso-lateral Row 4 x 6 (90)
Hammer Standing Calf 4 x 8 (110)

Napping (20 minutes)

NTC - Wind Down Yoga (15 minutes)

Wednesday, August 27

Recovery Report

• HRV: 39
• Resting HR: 56
• Sleep score: 78
• Training readiness: 57
• Body battery: 38

Weight Goal

172.3 lbs - 175g carbs. 145g protein. 102g fat.

Thursday, August 28

Recovery Report

• HRV: 40
• Resting HR: 56
• Sleep score: 77
• Training readiness: 60
• Body battery: 50

Weight Goal

172.8 lbs - 470 g carbs. 104g protein. 95g fat.

Pre-Run (10 minutes)

Legs, SSE, glutes, abs, push-ups

Morning Workout

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

Performance condition +4. Relative effort 40. 5 mi aerobic. Avg Pace 8:46.

Warm down - 2 mi walk with weighted vest (40 minutes)

I did not do the Double-T. Instead we met up with John, Susie, and Justin for sushi and wine. Afterwards we went to DQ for a Blizzard.

Friday, August 29

Recovery Report

• HRV: 32
• Resting HR: 59
• Sleep score: 38
• Training readiness: 1
• Body battery: 31

Weight Goal

174.3 lbs - 352g carbs. 106g protein. 67g fat.

It is crazy to think that an evening out with friends with a couple glasses of wine, sushi, and a Blizzard would wreck my recovery as much as it did. I need to decide to not be so fragile.

"Build a monster, race like a monster. If you're afraid of a 5 mile tempo, and think reps might be easier, do a f*Cking 6 mile tempo. Tell your brain to relax, or you'll add another mile." Scully

Morning Run

Warm up - leg swings, ankle mobility, calf raise, single leg squat,

Performance condition +4. Relative effort 30. 4.01 mi. Time 36:24. Avg Pace 9:05 /mi. Total Ascent 161 ft. Avg HR 142 bpm.

Warm down - a relaxing sit on the deck under the umbrella

"If someone can prove me wrong and show me my mistake in any thought or action, I shall gladly change. I seek the truth, which never harmed anyone: the harm is to persist in one's own self-deception and ignorance." Marcus Aurelius

Saturday, August 30

Recovery Report

• HRV: 40
• Resting HR: 56
• Sleep score: 82
• Training readiness: I didn't record.
• Body battery: 55

Weight Goal

174.9 lbs - 182g carbs. 66g protein. 81g fat.

Norris Watershed Run

Warm up - leg swings, ankle mobility, jog

Relative effort 96. This got hard after 10. 13.14 mi. Time 2:05:01. Avg Pace 9:31 /mi. Total Ascent 479 ft. Avg HR 142 bpm.

Warm down - 5 minute walk

We had a good time hanging out at Clinch River Brewing.

Sunday, August 31

Recovery Report

• HRV: 37
• Resting HR: 55
• Sleep score: 68
• Training readiness: 1
• Body battery: 42

Weight Goal

173.3 lbs - 230g carbs. 95g protein. 73g fat.

Body Weight Circuit (10 minutes)

3 rounds of calf raise, squat, push-ups, dips, pull-ups, bridge, flutter kicks

Night Mobility (10 minutes)

Weekly Recap 34 - August 18, 2025

Intentions

Hopefully recover from sickness [getting there]

Focus on mobility and body weight exercise [√]

Miles [38.15 mi]

Monday, August 18

Recovery Report

• HRV: 46
• Resting HR: 55
• Sleep score: 68
• Training readiness: 66
• Body battery: 59

Weight Goal

No scales, just make good decisions. I wasn't very disciplined today. I think being sick for a week is getting me down.

Beach Walk

1 mi

Tuesday, August 19

Recovery Report

• HRV: 46
• Resting HR: 55
• Sleep score: 66
• Training readiness: 65
• Body battery: 55

Weight Goal

Same as yesterday, I had ice cream and binged on chips.

Yoga With Adriene (20 minutes)

Yoga For Sick Recovery

Wednesday, August 20

Recovery Report

• HRV: 54
• Resting HR: 55
• Sleep score: 81
• Training readiness: 73
• Body battery: 76

Weight Goal

I didn't do too bad.

Body Weight Circuit (15 minutes)

Lunge, push-ups, flutter kicks, get-ups, single leg RDL, calf isometrics

I struggle without endurance exercise. I think it might define me. I want to do hard things.

Thursday, August 21

Recovery Report

• HRV: 43
• Resting HR: 55
• Sleep score: 72
• Training readiness: 73
• Body battery: 44

Weight Goal

I was 300 under calorie. 306g carbs. 54g protein. 72g fat.

Morning Movement (10 minutes)

This was a challenge, my lower back was mobility was bleak.

Travel home from Myrtle Beach

Zwift - Tempus Fugit in Watopia

Relative effort 10. 15.42 mi. Time 1:00:12. Avg Speed 15.4 mph. Total Ascent 128 ft. Avg Power 78 W. Avg HR 105 bpm.

Friday, August 22

Recovery Report

• HRV: 38
• Resting HR: 56
• Sleep score: 55
• Training readiness: 59
• Body battery: 40

Weight Goal

174.5 lbs - 304g carbs. 164g protein. 60g fat.

Weighted Walk

2 mi plus 4 x 100m strides

Zwift - The Classic in Watopia

Relative effort . 12.60 mi. Time 1:00:10. Avg Speed 12.6 mph. Total Ascent 699 ft. Avg Power 94 W. Avg HR 109 bpm.

Night Stretch (10 minutes)

Saturday, August 23

Recovery Report

• HRV: 46
• Resting HR: 55
• Sleep score: 78
• Training readiness: 65
• Body battery: 49

Weight Goal

172.3 lbs - 237g carbs. 65g protein. 98g fat.
171.6 lbs - post run

Pre-Run (10 minutes)

Legs, glutes, abs, push-ups, pull-ups

Morning Run

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

Performance condition +2. Relative effort 31. 6.00 mi. Time 59:33. Avg Pace 9:55 /mi. Total Ascent 328 ft. Avg HR 138 bpm.

Warm down - walk down the spit and back

Sunday, August 24

Recovery Report

• HRV: 50
• Resting HR: 52
• Sleep score: 86
• Training readiness: 68
• Body battery: 68

Weight Goal

171.3 lbs - 232g carbs. 113g protein. 90g fat.

Gym Session (31 minutes)

Life Fitness knee ups 4/10
Light stretching - hamstrings and adductors
Barbell press 4x6 (65)
Life Fitness rowing L4 1k 4:25
Farmer's carry 4x25 yds (90)
Step ups 4x5
Pull-ups 4 “NEW MAX”
Life Fitness Assisted Pull-up 3x5 (70)
Cybex Abdominal 20 (50)
Cybex Back Extension 20 (70)
Hydro massage (10 minutes)

NTC - Wind Down Yoga (15 minutes)