Weekly Recap 43 - October 20

Intentions

2 weeks of taper [Am I running enough?]

Bring yoga/stretch/mobility back [x4]

Miles [76.39 mi]

Monday, October 20

Recovery Report

• HRV: 55
• Resting HR: 54
• Sleep score: 92
• Training readiness: 76
• Body battery: 100

Weight Goal

172.3 lbs

Cherokee Blvd Cruisin'

Distance 15.89 mi. Time 1:09:41. Avg Speed 13.7 mph. Total Ascent 817 ft.

How did I feel - I have missed my bike so this was a much needed afternoon cruise.

NTC Sunset Stretch (11 minutes)

with foam roll

Tuesday,October 21

Recovery Report

• HRV: 49
• Resting HR: 56
• Sleep score: 74
• Training readiness: 78
• Body battery: 84

Weight Goal

172.4 lbs

Morning Strength (10 minutes)

Plank 1 round 20s each, ab circuit, SSE, squats, calf extensions

I was planning to run but backed out due to a left hip niggle. It has low-key bothered me some during this marathon build but symptoms have changed slightly since Urban Bourbon.

Zwift - Tempus Fugit in Watopia

Relative effort 9. 17.48 mi. Time 1:00:18. Avg Speed 17.4 mph. Total Ascent 148 ft. Avg Power 103 W. Avg HR 104 bpm.

How did I feel - I felt the first pedal stroke in my hip

Wednesday, October 22

Recovery Report

• HRV: 47
• Resting HR: 56
• Sleep score: 76
• Training readiness: 78
• Body battery: 80

Weight Goal

172.6 lbs - 391g carbs. 84g protein. 114g fat.

Pre-Run (10 minutes)

Plank x 2, tippy bird and push-ups x 2, wall sit ~30s, lateral walk with band and calf extension x 2, reverse lunge x 2

Morning Workout

Warm up - jog, leg swings, ankle mobility, hops 3x20, A-skip 3x10

Performance condition +5. Relative effort 13. 3 x 800m (4:12.0, 4:09.7, 4:06.7. Avg Pace 8:22. Avg HR 133 bpm.)

Warm down - lower body stretches

How did I feel - I feel like I have got plenty of racing in my legs

NTC Sunset Stretch (11 minutes)

Thursday, October 23

Recovery Report

• HRV: 50
• Resting HR: 55
• Sleep score: 89
• Training readiness: 84
• Body battery: 80

Weight Goal

171.9 lbs - 304g carbs. 98g protein. 139g fat.

Pre-Run (10 minutes)

Morning Workout

Warm up - jog, leg swings, ankle mobility, hops 3x20, A-skip 3x10

Performance condition +5. Relative effort 13. 4.38 mi. Time 40:30. Avg Pace 9:14 /mi. Total Ascent 92 ft. Avg HR 133 bpm.

Warm down - lower body stretches

How did I feel - I feel ready to run a marathon

Strength Session (13 minutes)

Bridge with press 3x12 [30], suitcase 3x15, kneeling row 3x12 [30], KB deadlift 3x12 [30-40], shoulder press 3x5-7 [30], tricep extension 3x12 [green band], KB curl to halo 1x10 [20]

NTC Sunset Stretch (11 minutes)

Friday, October 24

Recovery Report

• HRV: 48
• Resting HR: 57
• Sleep score: 86
• Training readiness: 80
• Body battery: 81

Weight Goal

172.2 lbs - 320g carbs. 97g protein. 84g fat.

Mixed Surface Ride

Relative effort 13. 13.68 mi. Time 1:10:26. Avg Speed 11.7 mph. Total Ascent 656 ft. Avg HR 112 bpm.

How did I feel - I really enjoy riding my SL 6 and this makes me want to get more involved in the gravel community.

Saturday, October 25

Recovery Report

• HRV: 43
• Resting HR: 54
• Sleep score: 85
• Training readiness: 84
• Body battery: 80

Weight Goal

172.4 lbs

Morning Strength (10 minutes)

Plank x 2 rds 20s each, ab circuit, clams with band x 20, SSE 10 each, Slant board squats and calf extensions 2 rds of 10

Possum Chase

Pacing John to another state record.

How did I feel - Pacing John feels almost as good as winning.

Sunday, October 26

Recovery Report

• HRV: 43
• Resting HR: 58
• Sleep score: 74
• Training readiness: 66
• Body battery: 68

Weight Goal

172.5 lbs

Zwift - Dùn Dash in Scotland

Relative effort 8. 13.22 mi. Time 1:00:18. Avg Speed 13.2 mph. Total Ascent 699 ft. Avg Power 84 W. Avg HR 99 bpm.

NTC Sunset Stretch (11 minutes)

Weekly Recap 42 - October 13

Intentions

3 weeks to build a MONSTER [working]

Adjust to being home [acclimated a little then went to Louisville, KY]

Bring yoga/stretch/mobility back [x2]

Miles [47.30 mi]

Monday, October 13

Recovery Report

• HRV: 50
• Resting HR: 57
• Sleep score: 81
• Training readiness: 56
• Body battery: 85

Weight Goal

175.0 lbs - 247g carbs. 116g protein. 68g fat.

Pre-Run (10 minutes)

Bird dog, flutter kicks, clams, bridge, suit cases, heel touch, twists

Morning Run

Warm up - jog, leg swings, hops

Performance condition +4. Relative effort 11. 4.01 mi. Time 35:41. Avg Pace 8:54 /mi. Total Ascent 82 ft. Avg HR 132 bpm.

Warm down - Weighted hill repeats 1.5 mi.

How did I feel - I was surprised I woke up in time to meet Justin. I got a little weird going up Chestnut Ridge.

Afternoon Nap (36 minutes)

Zwift - Hilltop Hustle in Watopia

11.04 mi. Time 1:00:22. Avg Speed 11.0 mph. Total Ascent 1,178 ft. Avg Power 114 W.

NTC Sunset Stretch (11 minutes)

added foam roll

Tuesday, October 14

Recovery Report

• HRV: 56
• Resting HR: 55
• Sleep score: 76
• Training readiness: 69
• Body battery: 85

Weight Goal

172.3 lbs - 275g carbs. 98g protein. 85g fat.

Pre-Run (10 minutes)

Bridge with press, hip flexion and abduction, gorilla row, lateral raise with march

Dead bug, foam roll

Morning Workout

Warm up - jog, leg swings, ankle mobility, hops 3x20

Performance condition +4. Relative effort 20. 4 x 400m (Time 1:45.4, 1:48.8, 1:45.8, 1:46.8. Avg Pace 7:09. Avg HR 145.)

Warm down - nothing

How did I feel - I somehow tweaked my lower back during my Pre-Run routine. This didn't hamper my run, but it was uncomfortable to start.

My lower back and possibly my psoas were both very sore by the this afternoon. I fell asleep during the Great British Baking Show and slept through the technical challenge.

NTC Sunset Stretch (11 minutes)

Wednesday, October 15

Recovery Report

• HRV: 64
• Resting HR: 54
• Sleep score: 85
• Training readiness: 85
• Body battery: 100

Weight Goal

171.3 lbs - 340g carbs. 72g protein. 78g fat.

I felt a little off all day with cold-like symptoms. I wanted to ride my bike but work got in the way. Also, we are losing daylight.

Thursday, October 16

Recovery Report

• HRV: 56
• Resting HR: 53
• Sleep score: 75
• Training readiness: 83
• Body battery: 89

Weight Goal

172.9 lbs - 340g carbs. 72g protein. 78g fat.

Pre-Run (5 minutes)

Planks x 20s

Morning Workout

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

Performance condition +4. Relative effort 31. 5 mi aerobic. Avg Pace 8:41. Avg HR 142 bpm.

Warm down - 1.5 mi weighted walk hill repeats

How did I feel - Everything went well

Travel to Louisville, KY for Justin's bachelors/Urban Bourbon HM. We got a late start; arrived around 10:00. The condo is pretty awesome and very close to everything.

Friday, October 17

Recovery Report

• HRV: 47
• Resting HR: 54
• Sleep score: 75
• Training readiness: 55
• Body battery: 60

Pre-Run (10 minutes)

Abs, dead bugs, push-ups, lunges, step downs

Shake Out for Urban Bourbon

Relative effort 7. 3.00 mi. Time 27:28. Avg Pace 9:09 /mi. Total Ascent 95 ft. Avg HR 129 bpm.

We had breakfast at We went to the Michter's bar and had dinner at Proof.

Saturday, October 18

Recovery Report

• HRV: 42
• Resting HR: 56
• Sleep score: 75
• Training readiness: 73
• Body battery: 72

Pre-Race (10 minutes)

Plank, clams, some mobility, leg swings, step downs

Urban Bourbon HM

1:44:44 for first in Age Group. Avg HR 161 bpm. Max HR 178 bpm. Total Ascent 548 ft

How did I feel - I am really proud of this one. The course was hilly and I didn't let it get the best of me. I hope this is a good sign for NYC in 2 weeks.

Sunday, October 19

Recovery Report

• HRV: 30
• Resting HR: 58
• Sleep score: 58
• Training readiness: 3
• Body battery: 47

Travel home from Justin's bachelor HM party.

Weekly Recap 41 - October 6, 2025

Intentions

4 weeks to build a MONSTER [altitude training]

Bring yoga/stretch/mobility back [x4]

Miles [27.38 mi]

Monday, October 6

Recovery Report

• HRV: 44
• Resting HR: 56
• Sleep score: 79
• Training readiness: 25
• Body battery: 67

Weight Goal

Morning 3 in La Sal - Another good sleep and I'm feeling mostly recovered from the trail race. If I get the chance to hike today I plan to do it with more vigor.

Morning Strength (10 minutes)

Plank, push-ups, squats, lunges

Today we visited 2 arches, Wilson Ache and Looking Glass Arch. Climbing on Wilson was allowed and I mustered the courage to go all the way. It made me a little nervous being on the top, but the view was amazing. There was no one at Looking Glass and we sat on the rocks and took it all in for several minutes. The last 10 feet or so up to the arch was too steep for me.

After we went back to Moab and had lunch at Cactus Jack's. This was my favorite. I had Huevos Rancheros and wings. We were all tired and decided to head back to the inn and relax for the evening.

NTC Sunset Stretch (11 minutes)

Tuesday, October 7

Recovery Report

• HRV: 48
• Resting HR: 52
• Sleep score: 79
• Training readiness: 55
• Body battery: 79

Morning 4 in La Sal - We said our goodbyes to the Mount Peale Inn and drove to Deadhorse State Park for a trail run and sight-seeing.

West Rim with Big Horn Overlook

Distance 6.40 mi. Time 1:09:21. Avg Pace 10:51 /mi, Total Ascent 561 ft.

How did I feel - This run made me very happy. I was out of breath most of the time.

Lunch Strength (10 minutes)

Plank, push-ups, squats, lunges x 5 rounds

We had a long drive to Torrey and had dinner at the Broken Spur Steakhouse. I had sirloin and smashed potatoes. It was delicious.

Wednesday, October 8

Recovery Report

• HRV: 36
• Resting HR: 61
• Sleep score: 57
• Training readiness: 22
• Body battery: 44

Weight Goal

Morning 1 in Torrey - My recovery numbers suggest that I didn't rest well, but I slept ok. However, we could not get the room dark enough. The Broken Spur Inn is nice and the Restaurant is amazing.

We had pie at the Gifford Homestead and then hiked Cohab Canyon Trail. I got pumpkin and peach pies. We had dinner at the Broken Spur restaurant and it was as good as last night. I got the same steak but with a sweet potato.

Thursday, October 9

Recovery Report

• HRV: 42
• Resting HR: 57
• Sleep score: 75
• Training readiness: 47
• Body battery: 67

Morning 2 in Torrey - I rested well but still feeling the the week's load. We're getting ready to drive to Fishlake National Forrest and are hopeful that the forecast of rain doesn't come to fruition. We got a little lost driving to Fish Lake and it cost us an hour.

Fish Lake Run

Warm up - leg swings, hops

Distance 6.03 mi. Time 59:44. Avg Pace 9:54 /mi. Total Ascent 197 ft.

How did I feel - The elevation was 9,400 ft and my breathing was challenged.

We drove to Bryce Canyon City and had dinner at Bryson Canyon Pines Restaurant. It was ok. I had elk chili and a salad.

NTC Sunset Stretch (11 minutes)

Friday, October 10

Recovery Report

• HRV: 38
• Resting HR: 59
• Sleep score: 68
• Training readiness: 36
• Body battery: 49

Morning 1 in Bryce Canyon - It rained for the first time yesterday and last night. This morning it is damp and cold. Looks like today will be rained out. We did take drive to the Bryce Canyon Visitor's Center where we watched a movie. We stopped by Ruby's Inn and looked around.

Lunch Strength (10 minutes)

Plank, push-ups, squats, lunges x 5 rounds

We were finally got a drive through Bryce Canyon but couldn't see much for the fog.

Dinner at Ruby's - I wasn't too impressed. I had the Rustler's Ribs.

NTC Sunset Stretch (11 minutes)

Saturday, October 11

Recovery Report

• HRV: 42
• Resting HR: 55
• Sleep score: 73
• Training readiness: 60
• Body battery:66

Weight Goal

Morning 2 in Bryce Canyon - The Bryce Canyon Pines Hotel is probably my least favorite of the the places we have stayed. It had the best bed and was quite. Having a restaurant in the parking lot was useful.

It rained all night, but we are hopeful we will get to see some things in the park.

Bryce Canyon Run

Distance 10.01 mi. Time 1:31:36. Avg Pace 9:09 /mi. Total Ascent 367 ft. Max Elev 7,956.0 ft.

How did I feel - I am so glad I decided to run this multi-use path from Inspiration Point. I did out-n-backs on a couple of campgrounds and Fairyland Canyon.

Drive to Salt Lake City - We stopped in Panguitch and had lunch at the Flying Goat. I had a Cafe Breve, burger and fries. It was long drive to Salt Lake City. I would like to know how many miles I drove this week.

NTC Sunset Stretch (11 minutes)

Sunday, October 12

Recovery Report

• HRV: 37
• Resting HR: 61
• Sleep score: 53
• Training readiness: 18
• Body battery: 30

We were up at 3:30 to catch the airport shuttle. I did not get enough sleep.

Weekly Recap 40 - September 29, 2025

Intentions

5 weeks to build a MONSTER

Detox [5 days with no alcohol]

Bring yoga/stretch/mobility back [x4]

Miles [47.37 mi]

Monday, September 29

Recovery Report

• HRV: 48
• Resting HR: 55
• Sleep score: 89
• Training readiness: 23
• Body battery: 96

Weight Goal

171.1 lbs - 230g carbs. 131g protein. 69g fat.

Dumbbell Circuit (10 minutes)

Bridge with press 3x12, squat 3x6, gorilla row 3x5 all with 30s
Renegade rows 1x10, curls 1x10, lateral raise 1x8 all with 10s
Lateral walk with curls, marching with press all with 10s and red band

Greenway Spin

Relative effort 13. 12.77 mi. Time 1:02:51. Avg Speed 12.2 mph. Total Ascent 217 ft. Avg HR 118 bpm.

How did I feel - I can't say that this ride sparked joy, but it was nice to get out and move. The only issue I had was with an unaware young guy in a group run not looking up and I had to yell at him.

NTC Sunset Stretch (11 minutes)

Tuesday, September 30

Recovery Report

• HRV: 52
• Resting HR: 53
• Sleep score: 72
• Training readiness: 59
• Body battery: 82

Weight Goal

171.6 lbs - 376g carbs. 137g protein. 123g fat.

Morning Run

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

Performance condition +3. Relative effort 20. 3x Chestnut Ridge. 6.15 mi. Time 1:00:02. Avg Pace 9:45 /mi. Total Ascent 230 ft. Avg HR 134 bpm.

How did I feel - This was a fairly easy run. I had no niggles. I did feel a little blah and had a not-well feeling in my gut. I attributed it to switching up my morning pre-run meal from oats to yogurt.

NTC Sunset Stretch (11 minutes)

Wednesday, October 1

Recovery Report

• HRV: 46
• Resting HR: 56
• Sleep score: 82
• Training readiness: 70
• Body battery: 74

Weight Goal

173.1 lbs - 347g carbs. 92g protein. 93g fat.

Pre-Run (10 minutes)

SSE, glutes with band, abs, bird dog, lunge with med ball

Morning Workout

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

Performance condition +3. Relative effort 70. 5 x 1 mi (7:49.6, 7:50.0, 7:50.0, 7:50.3, 7:47.6. Avg HR 156 bpm.)

Warm down - 1 mi walk

How did I feel - I'm still feeling a little blah and not-well in my gut. This didn't hamper the workout. I noticed my left hip but it wasn't enough to call it a niggle. I nailed my splits and 5 reps was plenty - one more would have been too much.

Thursday, October 2

Recovery Report

• HRV: 36
• Resting HR: 59
• Sleep score: 65
• Training readiness: 16
• Body battery: 37

Travel to Salt Lake City - It was an exhausting day which started yesterday. We spent the night at the Airport Hilton to avoid having to get up as early, but my sleep wasn't very good. Both flights were good and we got here around 11:00. We had short shuttle ride for car rental. The hotel is ok, quieter than I expected. We had lunch and dinner at the Robert's Restaurant, it was good enough and a short walk from the hotel. Salt Lake City is nothing like I expected.

Friday, October 3

Recovery Report

• HRV: 46
• Resting HR: 59
• Sleep score: 77
• Training readiness: 42
• Body battery: 69

Weight Goal

241g carbs. 108g protein. 108g fat.

Hotel Pre-Run (11 minutes)

Abs, SSE, lunges, dead bug, SL-RDL, foam roll, BOSU ball

Morning Run

I did not bring my HRM on this trip so I'm not tracking the data. 4.37 mi with 4 x strides. Time 41:20. Avg Pace 9:27 /mi. Total Ascent 39 ft.

How did I feel - I felt ok, maybe feeling some effects from the elevation. It was too dark to venture out very far from the hotel.

Hotel Strength Session (11 minutes)

Bridge with press 3x12, squat 3x6, gorilla row 3x5 all with 30s.
Cable high row, BOSU ball, kneeling press > side bend

Drive to Moab > La Sal. Dinner at Spokes and Center. Hamburger and fries. My first alcohol since Saturday.

NTC Sunset Stretch (11 minutes)

Saturday, October 4

Recovery Report

• HRV: 33
• Resting HR: 60
• Sleep score: 63
• Training readiness: 44
• Body battery: 33

Weight Goal

204g carbs. 146g protein. 129g fat.

Morning 1 in La Sal - I had a little stress and did not sleep very well.

Mad Moose Arches Trail Race

This was one of the hardest races I've ever done. The elevation, sand, rocks, and wind made it one for the ages. I finished 5th in a very strong field.

How did I feel - I think I had some issues with the elevation and I was overly concerned with the possibility of injuring myself.

Dinner in Moab at El Tapatio. I had birria tacos, not the best I've ever had but considering my state of being under fueled it did the trick. Ice cream at the Moab Dinner.

NTC Sunset Stretch (11 minutes)

Sunday, October 5

Recovery Report

• HRV: 34
• Resting HR: 59
• Sleep score: 55
• Training readiness: 1
• Body battery: 35

Morning 2 in La Sal - I slept much better last night. I do have some soreness from the race, particularly my anterior tibialis. We have met a couple interesting folks. The couple from San Diego were camping in a Project M Four Wheel camper. They spoke highly of it. We took an early drive up La Sal Mountain to Medicine Lake. A little over 10,000 feet.

This afternoon we drove back to Moab and into Arches. Hiked out to Landscape arch. We had dinner at Gloria's. I had steak tacos.

NTC Sunset Stretch (11 minutes)

Weekly Recap 39 - September 22, 2025

Intentions

6 weeks to build a MONSTER [Saturday was a set back]

Bring yoga/stretch/mobility back [x4]

Miles [52.71 mi]

Monday, September 22

Recovery Report

• HRV: 48
• Resting HR: 53
• Sleep score: 81
• Training readiness: 52
• Body battery: 83

Weight Goal

172.6 lbs - 230g carbs. 127g protein. 82g fat.

North Boundary Loop

Relative effort 24. 9.18 mi. Time 55:27. Avg Speed 9.9 mph. Total Ascent 817 ft. Avg HR 128 bpm. This was a fun ride on gravel. Maybe a few too many down hills.

How did I feel - This was a lot of fun. I saw 2 deer and nearly ran over a squirrel. The climbing wasn't an issue, but the downhills were a bit much. Too much gravel and I was a little apprehensive.

NTC Anytime Athlete Recovery Flow (12 minutes)

Tuesday, September 23

Recovery Report

• HRV: 44
• Resting HR: 58
• Sleep score: 70
• Training readiness: 56
• Body battery: 65

Weight Goal

173.2 lbs - 413g carbs. 132g protein. 146g fat.

Pre-Run (10 minutes)

Legs, abs, glutes

Morning Workout

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

Performance condition +3. Relative effort 75. 3 x 2mi.

Warm down - 1 mi walk

How did I feel - I felt strong; focused on relaxing and staying calm when it got hard. I had a slight left glute niggle. I think I have some soreness from golf.

I got a migraine before second breakfast and I think it led to over eating the rest of the day.

NTC Sunset Stretch (11 minutes)

Wednesday, September 24

Recovery Report

• HRV: 43
• Resting HR: 58
• Sleep score: 68
• Training readiness: 29
• Body battery: 43

Weight Goal

174.1 lbs - 248g carbs. 96g protein. 74g fat.

Gym Session (26 minutes)

SL Cybex Leg Press 3x6 (90)
Cybex Leg Press 2x10 (90) 1x10 (110)
Hammer Iso-lateral High Row 3x5 (90)
Pull-ups 4
Bench 1x10 (95) 3x4 (135)
Hammer Iso-lateral Shoulder Press 3x7 (45)
Hammer Seated calf 3x6 plus isometric (90)

How did I feel - The leg press makes my left knee feel janky. I struggled with 4 pull-ups. I have neck issues that pop up while doing bench press.

I did not ride today. Anything I push to the evening stands a pretty good chance of not getting done. You can't build a monster without putting in the work.

NTC Sunset Stretch (11 minutes)

Thursday, September 25

Recovery Report

• HRV: 46
• Resting HR: 58
• Sleep score: 75
• Training readiness: 52
• Body battery: 72

Weight Goal

172.8 lbs - 270g carbs. 110g protein. 89g fat.

Pre-Run (10 minutes)

Abs, glutes, slant board goblet squats

Morning Workout

Warm up - jog, leg swings, ankle mobility, lateral shuffle

Performance condition +1. Relative effort 90. 7 mi steady. Avg Pace 8:37. Avg HR 153.

Warm down - 1 mi walk

How did I feel - I wasn't feeling great, nothing specific, just suffering from lack of motivation. My body is ok.

Zwift - Tempus Fugit in Watopia

Recovery ride. 6.46 mi. Time 30:12. Avg Speed 12.8 mph. Total Ascent 52 ft. Avg Power 52 W.

NTC Sunset Stretch (11 minutes)

Friday, September 26

Recovery Report

• HRV: 41
• Resting HR: 58
• Sleep score: 67
• Training readiness: 8
• Body battery: 44

Weight Goal

173.0 lbs - 222g carbs. 84g protein. 71g fat.

Morning Toast

Warm up - leg swings, step downs

Performance condition +7. Relative effort 13. 4.01 mi. Time 38:01. Avg Pace 9:30 /mi. Total Ascent 151 ft. Avg HR 132 bpm.

Warm down - nothing really

How did I feel - Garmin suggested I roll over and die, but I chose not do that. The early Kenyan shuffle was a nice way to lean into the run. I felt very good overall.

Dumbbell and Mat Work

3 sets of renegade rows, bridge with press, curls, squat, lateral raise, gorilla row

Travel to VA - I need to unpack some feelings on this.

Saturday, September 27

Recovery Report

• HRV: 43
• Resting HR: 55
• Sleep score: 78
• Training readiness: 44
• Body battery: 71

Weight Goal

174.0 lbs - 249g carbs. 69g protein. 77g fat.

Pre-Run (10 minutes)

2 circuits of renegade rows, bridge with press, curls, squat, lateral raise, gorilla row. Abs, SSE

Morning Long Run

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

Performance condition +4. Relative effort 84. 14.00 mi. Time 2:09:28. Avg Pace 9:15 /mi. Total Ascent 594 ft. Avg HR 140 bpm.

Warm down - 1 mi walk

Sunday, September 28

Recovery Report

• HRV: 28
• Resting HR: 55
• Sleep score: 40
• Training readiness: 1
• Body battery: 50

Weight Goal

172.2 lbs - 226g carbs. 86g protein. 101g fat.

I went out last night. Oak Room to Schulz Brau. This is not the way to build a monster.

Weekly Recap 38 - September 15, 2025

Intentions

7 weeks to build a MONSTER [made some progress this week]

Bring yoga/stretch/mobility back [working]

Miles [66.57 mi]

Monday, September 15

Recovery Report

• HRV: 46
• Resting HR: 58
• Sleep score: 82
• Training readiness: 17
• Body battery: 68

Weight Goal

172.8 lbs - 214g carbs. 191g protein. 96g fat.

Pre-Run (8 minutes)

SSE, glutes, abs

Morning Run

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

Performance condition +4. Relative effort 30. 5.01 mi. Time 45:46. Avg Pace 9:09 /mi. Total Ascent 144 ft. Avg HR 140 bpm.

Warm down - 1 mi walk

Tuesday, September 16

Recovery Report

• HRV: 45
• Resting HR: 56
• Sleep score: 83
• Training readiness: 27
• Body battery: 75

Weight Goal

172.1 lbs - 312g carbs. 103g protein. 104g fat.

Pre-Run (10 minutes)

Legs, SSE, glutes, abs, push-ups, dead hangs

Morning Workout

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

Performance condition +4. Relative effort 63. 2 x 3 mi. Time 25:55.8, 25:42.2. Avg Pace 8:38, 8:34. Avg HR 146, 150 bpm.

Warm down - 1 mi walk

Night Stretch (10 minutes)

Wednesday, September 17

Recovery Report

• HRV: 50
• Resting HR: 575
• Sleep score: 81
• Training readiness: 19
• Body battery: 63

Weight Goal

172.8 lbs - 239g carbs. 148g protein. 53g fat.

Afternoon Ride

Relative effort 20. 15.29 mi. Time 1:00:38. Avg Speed 15.1 mph. Total Ascent 383 ft. Avg HR 128 bpm.

NTC Runner's Yoga Cooldown Flow (10 minutes)

Yes Team!

Thursday, September 18

Recovery Report

• HRV: 52
• Resting HR: 57
• Sleep score: 78
• Training readiness: 63
• Body battery: 72

Weight Goal

172.6 lbs - 214g carbs. 106g protein. 81g fat.

Morning Workout

Warm up - jog, leg swings, ankle mobility

Performance condition +3. Relative effort 96. 10 mi aerobic. Time 1:27:23. Avg Pace 8:44.3. Avg HR 146 bpm. This was fun!

Warm down - 1 mi walk

Afternoon Nap (30 minutes)

NTC Restorative Yin (17 minutes)

Friday, September 19

Recovery Report

• HRV: 45
• Resting HR: 57
• Sleep score: 77
• Training readiness: 17
• Body battery: 56

I had a little trouble getting to sleep. I was startled awake at least 3 times

Weight Goal

172.8 lbs - 216g carbs. 144g protein. 103g fat.

Morning Run

Warm up - jog, leg swings, ankle mobility

Performance condition +3. Relative effort 10. 4.01 mi. Time 39:34. Avg Pace 9:53 /mi. Total Ascent 43 ft. Avg HR 129 bpm.

Warm down - nothing really

Saturday, September 20

Recovery Report

• HRV: 43
• Resting HR: 57
• Sleep score: 77
• Training readiness: 54
• Body battery: 61

Weight Goal

173.2 lbs - 260g carbs. 115g protein. 74g fat.

Pre-Run (10 minutes)

Legs, abs, glutes

Morning Long Run

Warm up - jog, leg swings, ankle mobility

Performance condition +3. Relative effort 135. 20.01 mi. Time 3:06:32. Avg Pace 9:19 /mi. Total Ascent 689 ft. Avg HR 142 bpm.

Warm down - hanging out with John and Justin

Nap (30 minutes)

This made a big difference in how I feel.

NTC Runner's Restorative (10 minutes)

Sunday, September 21

Recovery Report

• HRV: 38
• Resting HR: 58
• Sleep score: 77
• Training readiness: 10
• Body battery: 40

Weight Goal

171.9 lbs - 314g carbs. 64g protein. 71g fat.

Stonehenge Golf

My drives and fairways shots were not good. I chipped and putted okay. We got rained out again.