Weekly Recap 46 - November 10

Intentions

Get back into training mode [√]

Yoga/stretch/mobility [33 minutes]

Strength [77 minutes]

Miles [88.81 mi]

Monday, November 10

Recovery Report

• HRV: 43
• Resting HR: 57
• Sleep score: 87
• Training readiness: 74
• Body battery: 86

Weight Goal

172.8 lbs

Body Weight Circuit (15 minutes)

Step downs 8, plank rotation 30s, push ups 12, assisted pull ups 3-6

Lunch Run

Warm up - Leg swings, jog, hops 3x20

Performance condition +1. Relative effort 10. 4.00 mi. Time 38:15. Avg Pace 9:34 /mi. Total Ascent 128 ft. 4 x ~100m stride (Avg Paces 7:09, 6:44, 6:57, 6:39).

How did I feel - It was good to run again after a week off. My quads are not fully recovered.

Zwift - Glasgow Crit Six in Scotland

Relative effort 8. I didn't realize this was a workout. It had 5 x Champion’s Sprint, which was a 200m all out effort. 274 w, 290 w, 327 w, 429 w, 391 w.

Tuesday, November 11

Recovery Report

• HRV: 35
• Resting HR: 60
• Sleep score: 54
• Training readiness: 42
• Body battery: 51

Weight Goal

172.8 lbs

Pre-Run (15 minutes)

Bridge with band, Clam with plank, Monster walk, Side step - 2 rounds 60s
Flutter kicks, Heel touches, Suit case - 1 round of 30s

Lunch Workout

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

The goal was 4 x 800m but the wind made me think about my anxiety. The first 800 was fine at 3:39. On the 2nd rep I was fine until the wind was in my face and I started having anxiety issues. I didn’t want to fight through it today, so I fucking quit.

This wind is bullshit. I’m going to quit doing workouts when it is this windy.

Zwift - Tempus Fugit in Watopia

Relative effort 2. 5.11 mi. Time 19:05. Avg Speed 16.1 mph. Total Ascent 39 ft. Avg Power 85 W. Avg HR 107 bpm.

Zwift Unlocked - Short on Scotland After Party in Scotland

Relative effort 7. 9.17 mi. Time 36:01. Avg Speed 15.3 mph. Total Ascent 643 ft. Avg Power 133 W. Avg HR 125 bpm.

NTC Sunset Stretch (11 minutes)

yoga squat finisher

Wednesday, November 12

Recovery Report

• HRV: 38
• Resting HR: 59
• Sleep score: 65
• Training readiness: 36
• Body battery: 48

Weight Goal

172.5 lbs

Gym Session (32 minutes)

Arc Trainer 5 minutes
LF Calf Extension (85) 3x15
LF Leg Extension (25) 3x12
LF Leg Curl (55) 3x8
LF Glute (70)
LF Seated Leg Press SL (110) 1x8
LF Seated Leg Press (130) 3x10
LF Assist Chin (70) 3x7
LF Assist Dip (70) 3x7
LF Lateral Raise (50) 3x12

NTC Sunset Stretch (11 minutes)

yoga squat finisher

Thursday, November 13

Recovery Report

• HRV: 42
• Resting HR: 60
• Sleep score: 81
• Training readiness: 58
• Body battery: 63

Weight Goal

173.5 lbs

Pre-Run (15 minutes)

SSE 12 reps x 1 rd
Plank, Dead bug, Push-ups, Bird dog 30s each x 2 rds
Side step, Monster walk 60s each x 1 rd

Morning Workout

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

Relative effort 17. 5 x 3 mins at 3k pace. Avg Pace 7:22.

Warm down - 1 mi walk

How did I feel - Today was a good one.

NTC Sunset Stretch (11 minutes)

yoga squat finisher

Friday, November 14

Recovery Report

• HRV: 39
• Resting HR: 60
• Sleep score: 81
• Training readiness: 54
• Body battery: 56

Weight Goal

173.6 lbs

Zwift - Tempus Fugit in Watopia

Warm up - Relative effort 1. 2.38 mi. Time 10:10 Avg Speed 14.0 mph. Total Ascent 20 ft. Avg Power 71 W. Avg HR 93 bpm.

Zwift - Group Ride: Velos D Train (D) on Watopia's Waistband in Watopia

Relative effort 12. 19.86 mi. Time 1:00:18. Avg Speed 19.8 mph. Total Ascent 351 ft. Avg Power 155 W. Avg HR 124 bpm.

Norris Hike

Relative effort 9. 3.32 mi. Time 1:25:16.

Saturday, November 15

Recovery Report

• HRV: 37
• Resting HR: 62
• Sleep score: 72
• Training readiness: 48
• Body battery: 43

Weight Goal

173.7 lbs

North Boundary

Relative effort 17. I started with Wisconsin and I had to fight off anxiety issues, but I made it. 15.19 mi. Time 1:22:52. Avg Speed 11.0 mph. Total Ascent 1,073 ft. Avg HR 126 bpm.

Greenway to Secret City HM

Relative effort 8. 8.72 mi. Time 45:14. Avg Speed 11.6 mph. Total Ascent 407 ft. Avg HR 122 bpm.

I met up with John at Calhoun's for a couple of beers and a whiskeys.

I had a thought this evening about dying and I don't fear it but I will miss being there for others and that makes be sad.

Sunday, November 16

Recovery Report

• HRV: 26
• Resting HR: 63
• Sleep score: 39
• Training readiness: 15
• Body battery: 29

Weight Goal

175.3 lbs

All my numbers are going in the wrong direction.

Weekly Recap 45 - November 3

Intentions

Race recovery [nicely done]

Bring yoga/stretch/mobility back [x2]

Get back to the gym [x1]

Miles [31.53 mi]

Monday, November 3

Recovery Report

• HRV: 19
• Resting HR: 60
• Sleep score: 25
• Training readiness: 1
• Body battery: 15

Travel home from New York City. Our flight was delayed for a hour and it was very rough flight.

Tuesday, November 4

Recovery Report

• HRV: 46
• Resting HR: 59
• Sleep score: 78
• Training readiness: 1
• Body battery: 83

Weight Goal

171.1 lbs

Morning 2 post marathon and I'm still very sore.

NTC Sunset Stretch (11 minutes)

Wednesday, November 5

Recovery Report

• HRV: 47
• Resting HR: 57
• Sleep score: 67
• Training readiness: 22
• Body battery: 80

Weight Goal

173.0 lbs

Morning 3 post marathon and the soreness is finally dissipating. I hope to do some core and a gym session today.

Gym Session (14 minutes)

Bridge with press 3x10 [30], kneeling row 3x10 [30], lateral raise 3x12 [10], B-stance squats 3x10 [20], plank 1x20s, 2x30s, flutter kicks 3x20s

NTC Sunset Stretch (12 minutes)

yoga squat finisher

Thursday, November 6

Recovery Report

• HRV: 49
• Resting HR: 57
• Sleep score: 68
• Training readiness: 54
• Body battery: 77

Weight Goal

172.4 lbs

Morning 4 post marathon. Things are looking up and would be even better, but I've decided to have a couple of drinks the past 2 nights. I'll right the ship in a couple weeks.

Gym Session (32 minutes)

Arc Trainer 5 minutes
LF Back Extension (110) 3x8
LF Abdominal (100) 1x15 (160) 1x8 (130) 1x10
LF Tricep Press (100) 3x15
LF Row (130) 3x7
LF Shoulder Press (40) 3x8
LF Chest Press (70) 3x6
LF Pulldown (85)
LF Seated Leg Press (110) 3x8
LF Seated Leg Curl (100) 1x10 SL (35) 2x5

Sequoyah Ride

Relative effort 13. 12.99 mi. Time 1:00:52. Avg Speed 12.8 mph. Total Ascent 666 ft. Avg HR 126 bpm.

Friday, November 7

Recovery Report

• HRV: 39
• Resting HR: 56
• Sleep score: 65
• Training readiness: 45
• Body battery: 52

Weight Goal

170.1 lbs

Oak Ridge Mixed Surface

Relative effort 22. 18.54 mi. Time 1:40:18. Avg Speed 11.1 mph. Total Ascent 682 ft. Avg HR 125 bpm.

Saturday, November 8

Recovery Report

• HRV: 33
• Resting HR: 61
• Sleep score: 44
• Training readiness: 12
• Body battery: 29

Weight Goal

171.9 lbs

Wedding day with hours of dancing - Steps 13,861

Sunday, November 9

Recovery Report

• HRV: 25
• Resting HR: 62
• Sleep score: 46
• Training readiness: 7
• Body battery: 29

Weight Goal

171.7 lbs

I am feeling the affects of last night's revelry. Next week begins my next chapter of training. Objective is get faster and fitter.

Weekly Recap 44 - October 27

Intentions

Race week [fuel and hydrate]

Bring yoga/stretch/mobility back [x1]

Miles [65.53 mi]

Monday, October 27

Recovery Report

• HRV: 51
• Resting HR: 54
• Sleep score: 78
• Training readiness: 84
• Body battery: 100

Weight Goal

171.7 lbs

Zwift - Waisted 8 in Watopia

Relative effort 10. 15.41 mi. Time 1:00:21. Avg Speed 15.3 mph. Total Ascent 436 ft. Avg Power 101 W. Avg HR 108 bpm.

How did I feel - Easy ride with occasional harder bits

Tuesday, October 28

Recovery Report

• HRV: 43
• Resting HR: 56
• Sleep score: 84
• Training readiness: 91
• Body battery: 81

Weight Goal

171.7 lbs

Pre-Run (10 minutes)

Reverse plank marches, bridge marches, single leg bridge, sit thrust
Planks minus reverse x 20s

Morning Workout

Warm up - leg swings, jog, hops, and A-skip

Relative effort 17. 2 x 1 mi at steady pace (Time 8:41.3, 8:39.0. Avg HR 139, 142). 4 x 100m strides

Warm down - nothing

How did I feel - No niggles, feeling great

NTC Sunset Stretch (11 minutes)

Wednesday, October 29

Recovery Report

• HRV: 49
• Resting HR: 55
• Sleep score: 83
• Training readiness: 89
• Body battery: 88

Weight Goal

171.7 lbs

Zwift - Spinfinity in New York

Relative effort 9. 15.64 mi. Time 1:00:10. Avg Speed 15.6 mph. Total Ascent 577 ft. Avg Power 102 W. Avg HR 104 bpm.

Thursday, October 30

Recovery Report

• HRV: 44
• Resting HR: 57
• Sleep score: 63
• Training readiness: 76
• Body battery: 74

Weight Goal

172.2 lbs

Afternoon Shakeout

Warm up - jog, leg swings, hop, A-skip

Relative effort 20. 3.01 mi. Time 26:08. Avg Pace 8:41 /mi. Total Ascent 138 ft. Avg HR 143 bpm.

Warm down - nothing really

Friday, October 31

Recovery Report

• HRV: 44
• Resting HR: 58
• Sleep score: 69
• Training readiness: 65
• Body battery: 64

Weight Goal

172.6 lbs

We traveled to NYC via Newark, NJ. We walked over to Friedman's for some breakfast. I had the B.E.L.T on GF bread and it was great. Afterwards we went to Expo. The bib and shirt pickups were well organized and easy. The Expo was a mess and I couldn't get out of there quick enough. A short break then dinner at the Alderman. I had the Cod. It was good but a very small portion. We stopped at the bakery around the corner for a flour chocolate cookie.

Saturday, November 1

Recovery Report

• HRV: 50
• Resting HR: 52
• Sleep score: 85
• Training readiness: 83
• Body battery: 93

We got out early for the Dash for the Finish 5k. It is always fun seeing the pros race.

Sunday, November 2

Recovery Report

• HRV: 44
• Resting HR: 57
• Sleep score: 71
• Training readiness: 87
• Body battery: 66

TCS New York City Marathon (major 2)

I had to get up at 3:00 to leave to catch the bus by 5:00. I thought the bus ride would take longer, but I was at the village by 6:00 for my 10:20 start time. It was cold and dark and a very long wait lie ahead. Having Dunkin with coffee was wonderful. I wasn't freezing but I was cold and could have used more clothes or blankets. When the sun finally came up it was more bearable.

My nutrition strategy was sound. I had a peanut butter and banana sandwich at the hotel, then I would eat a little every hour ro hour and a half. In total, I had 2 BoBo PBJs, 1 Rice Krispy Treat and 1 SIS Beta gel before the race. I had 6 gels for during the race which I consumed every 5k.

My hydration pre-race was; 3 cups of coffee and 32 - 48 oz of water with Nunn. During the race I had my 14 oz handheld with Nunn, when that ran out I took water at a couple stops, and lastly filled my handheld again with water.

Relative effort 453. This is my highest RE ever and may be due to incorrect HR zones. Time 4:09:48. Avg HR 9:32. Max HR 173.

I picked up a 3:50 pace band at the Expo. The first few miles I was under the pace, but at some point my Garmin was almost a half mile ahead and I knew that the band was useless. I felt good going into mile 19 and then the wheels fell off.

I finshed 181 of 708 in my AG and overall I was 23,748 fo 59,133. Age-Graded TIme - 3:13:11. Age-Graded Percentage - 63.65%.

Dinner at P. McDaid's Irish Pub. I had a Guinness, some cheeseburger sliders, and Irish Chicken Curry, very good choice for a starving marathoner. We went to The Carnegie Club for our traditional post-race cocktail. The cocktails were great but the cigar smoke was too much. I got a French donut at Le Pain and wow, it was delicious.