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.
