Weekly Recap 4 - January 19

Intentions

Rest when I need it. Take my anxiety medicine. Be more consistent with taking vitamins. Run 3 days (weather permitting). Ride 3 days.

Weekly Totals

Run 24.04 miles. Ride (trainer) 28.02 miles. Arc Trainer 40 minutes. Yoga/stretch/mobility 22 minutes. Strength 39 minutes.

Monday, January 19

Recovery Report

HRV: 52, Resting HR: 52, Sleep score: 76, Training readiness: 64, Body battery: 79

Weight Goal

175.3 lbs.

Rest Day

I got up tired and I had a big work day with an in-office 3 hour meeting and a post-work retirement celebration for Freddy.

Tuesday, January 20

Recovery Report

HRV: 51, Resting HR: 55, Sleep score: 59, Training readiness: 54, Body battery: 80

Weight Goal

175.5 lbs.

Gym Session (21 minutes)

Arc Trainer 20', Hip Abduction (115) 1x15 (130) 2x12, Back Extension (115) 3x15, Assist Chin (85) 2x12 1x7, Rear Deltoid (70) 3x10, Pec Fly (85) 2x15 1x12, Shoulder Press (40) 3x12 1x10, Glute (65) 1x15

Afternoon Workout

Chestnut Ridge x 6 (2:14.5, 2:14.2, 2:14.0, 2:12.3, 2:10.3, 2:09.6). It was a cold afternoon. I had no issues while averaging a much better pace.

Achilles Rehab

Short foot, Eccentric calf, Toe yoga

Wednesday, January 21

Recovery Report

HRV: 37, Resting HR: 56, Sleep score: 73, Training readiness: 44, Body battery: 46

Weight Goal

173.4 lbs.

Mobility (5 minutes)

Zwift - Tempus Fugit in Watopia

Ride 45k. I picked a flat route so it would not take as long. Only 226 feet of elevation. I averaged 18.7 mph.

Physical Therapy - Achilles Rehab

Today I saw Stephanie and received modality care (manual therapy, red light, cupping). Eccentric calf, Toe yoga, Short foot

Thursday, January 22

Recovery Report

HRV: 38, Resting HR: 56, Sleep score: 78, Training readiness: 60, Body battery: 46

Weight Goal

174.6 lbs.

Pre-Run Mobility (5 minutes)

Morning Workout

6 miles with 4 miles of fartlek. I ended up with 18 reps. Avg Pace 7:12. Avg HR 151 bpm. Avg Run Cadence 183. This was a tough one. My body was not ready to run fast.

Achilles Rehab

Eccentric calf, Toe yoga, Short foot

Lower Body Stretch (12 minutes)

Friday, January 23

Recovery Report

HRV: 39, Resting HR: 58, Sleep score: 59, Training readiness: 40, Body battery: 49

Weight Goal

174.9 lbs.

I had a rough night. Woke up hot. Nearly had an anxiety attack. Got up with a minor headache.

Saturday, January 24

Recovery Report

HRV: 55, Resting HR: 52, Sleep score: 86, Training readiness: 72, Body battery: 94

Weight Goal

176.5 lbs.

Morning Long Run

12 E. It was very cold. My body felt good. My achilles acted up during mile 12. Avg pace 9:06. Avg cadence 171 spm.

Sunday, January 25

Recovery Report

HRV: 43, Resting HR: 58, Sleep score: 72, Training readiness: 35, Body battery: 57

Weight Goal

176.0 lbs. My average weight is 175.2 which is unchanged from last week.

Gym Session (18 minutes)

Arc Trainer 20', Hydro Massage 10', Hip Adduction (120) 3x12, Assist Dip (85) 3x10, Pull-down (85) 3x12, Lateral Raise (60) 3x10, Seated Leg Curl SL (35) 3x10. I started getting a migraine while on the Arc Trainer that lasted 10-15 minutes. I have also struggled with dizziness on standing.

Weekly Recap 3 - January 12

Intentions

3 runs, 3 long rides, and get to the gym

Weekly Totals

Run 20.08 miles. Ride (trainer) 74.72 miles. Yoga/stretch/mobility 30 minutes. Strength 61 minutes.

Monday, January 12

Recovery Report

HRV: 54, Resting HR: 54, Sleep score: 90, Training readiness: 79, Body battery: 94

Weight Goal

175.2 lbs

Mobility from Strength Side (9 minutes)

Small Knee Circles, Kneel to Stand, Kneeling Rotations, 90/90 Stretch, Squat to Downward Dog, Crab to Crawl Switch, Crab Stretch, One Arm Crawl Switch Lifts, Horse Stance Combo

Achilles Rehab

3 sets each of toe yoga, short foot, and eccentric calf raises

Zwift - Three Musketeers in France

I knocked out 45k including Stage 2 of Tour de Zwift. Avg Speed 16.1 mph.

Tuesday, January 13

Recovery Report

HRV: 53, Resting HR: 53, Sleep score: 85, Training readiness: 73, Body battery: 87

Weight Goal

175.0 lbs

Pre-Run (5 minutes)

Push ups 3x12, squats 3x15, calf stretch, SSE

Morning Workout

5.02 miles with 5 times up Chestnut Ridge (2:20.3, 2:19.4, 2:19.5, 2:16.7, 2:12.0). No Achilles or anxiety issues. This was a great day.

I shouldn't have mentioned it being a great day, this afternoon I had the misfortune of injuring my left while lying on the bed petting Nash.

At Home Hip Workout (15 minutes)

Hip Thrusts 3x10 (red band), Clam 3x10 (red band), Supine SLR 1x20, Single leg bridge 3x12, Side lying SLR 1x20, Donkey kicks 1x20, Lateral walk 3x15 (red band)

Achilles Rehab

Short foot 3x20, Toe yoga 3x10, Eccentric calf 3x10

Lower Body Stretch (10 minutes)

Wednesday, January 14

Recovery Report

HRV: 53, Resting HR: 50, Sleep score: 78, Training readiness: 73, Body battery: 93

Weight Goal

175.1 lbs

My knee was feeling a bit janky and decided to rest.

Thursday, January 15

Recovery Report

HRV: 66, Resting HR: 51, Sleep score: 88, Training readiness: 80, Body battery: 100

Weight Goal

174.7 lbs

My knee is still feeling a bit off and it's in the teens, so I decided to push my run to tomorrow and complete yesterday's ride.

Zwift - Innsbruck KOM After Party in Innsbruck

Tour de Zwift Stage 3 - 24.94 miles with 2,159 ft. of elevation. This one took a while 2:08:09.

At Home Ab Workout (20 minutes)

Push ups 3x10 SSE 1x15 2x20, Flutter kick [with med ball] 3x40, Suitcases 3x20, Russian twist [with med ball] 3x10, Bicycle crunches 3x20, Plank 3x35s, Dead Bug with Swiss ball 3x16

Achilles Rehab

Toe yoga, Short foot, Eccentric calf raise. + Standing TKE for 2x20

Friday, January 16

Recovery Report

HRV: 68, Resting HR: 49, Sleep score: 82, Training readiness: 67, Body battery: 100

Weight Goal

174.8 lbs

Lower Body Stretch (11 minutes)

with some mobility

Morning Workout

4x400m (1:43.3, 1:42.4, 1:39.9, 1:34.9). My knee and achilles were good. I did struggle a little with anxiety but I got the work done.

Saturday, January 17

Recovery Report

HRV: 60, Resting HR: 49, Sleep score: 86, Training readiness: 71, Body battery: 100

Weight Goal

174.8 lbs

Morning Long Run

10 E. This was the first double digit run since December 6. Everything held up ok. My achilles is not still not 100%.

Sunday, January 18

Recovery Report

HRV: 44, Resting HR: 55, Sleep score: 71, Training readiness: 50, Body battery: 69

Weight Goal

175.8 lbs. My average weight this week was 175.2, up .4 from last week.

Gym Session (21 minutes)

HydroMassage 10', Red Light Therapy 10'. Chest Press (75) 1x8 (85) 2x6, Tricep Press (130) 3x7, Row (130) 3x9, Bicep Curl (40) 3x8, Leg Curl (60) 3x6, Calf Extension (85) 3x15, Seated Leg Press (145) 3x10

Zwift - Greatest London Flat in London

Stage 4 Tour de Zwift. 35k in 1:19:22. 16.5 mph.

Achilles Rehab

Short foot, Toe yoga, Eccentric calf raises

Weekly Recap 2 - January 5

Intentions

3 strong rides, and maybe get outside once
3 quality runs
continue to improve eating habits
don't slack on the ancillary exercises

Weekly Totals

Yoga/stretch/mobility [0:51], Strength [0:49], Arc Trainer [0], Endurance [8:36], Run [15.53 mi], Ride [78.65 mi]

Monday, January 5

Recovery Report

HRV: 61, Resting HR: 52, Sleep score: 88, Training readiness: 82, Body battery: 100

Weight Goal

174.6 lbs

Zwift - Libby Hill After Party in Richmond

Relative effort 16. Distance 24.89 mi. Time 1:34:27. Avg Speed 15.8 mph. Total Ascent 843 ft. Avg Power 110 W. Avg HR 114 bpm.

Tuesday, January 6

Recovery Report

HRV: 43, Resting HR: 56, Sleep score: 75, Training readiness: 59, Body battery: 58

Weight Goal

175.5 lbs

Morning Run with Chestnut Ridge

I hit my goal. 4 times up Chestnut Ridge (). I had a little anxiety after the third but a new anti-anxiety strategy got me through the fourth rep with no issues. Make anxiety my bitch. I did notice my achilles a little.

Physical Therapy

This was a good experience and I discovered I have excessive calcaneus eversion on right. Got SuperFeet orthotics. Home exercises - toe yoga, short foot, eccentric heel raises

At Home Lower Body Workout (14 minutes)

Squats (40) 2x10 1x12, Single leg dead lift (tippy bird) (10) 2x6 1x8, Bulgarian split squats (20) 1x8 2x10, Single leg bridge 2x10 1x12

We demo's Kristen's bathroom vanity and it was harder than I thought it would be. My achilles is is sore from the hills and eccentric calf raises at therapy.

Lower Body Stretch (10 minutes)

Wednesday, January 7

Recovery Report

HRV: 44, Resting HR: 56, Sleep score: 72, Training readiness: 66, Body battery: 64

Weight Goal

173.9 lbs

Tour de Zwift Stage 1 - Chasing the Sun

I got my 35k in by completing stage 1 of TdZ. Relative effort 15. Distance 21.91 mi. Time 1:33:55. Avg Speed 14.0 mph. Total Ascent 1,043 ft. Avg Power 106 W. Avg HR 112 bpm.

Achilles Rehab

Toe yoga, short foot, eversion, seated calf raise, eccentric calf, plantar flexion with red band - Ice and Voltaren

I didn't get to the gym, but we picked up Kristen's new vanity. Moving the new one upstairs and the old downstairs was plenty of lifting.

Lower Body Stretch (10 minutes)

Thursday, January 8

Recovery Report

HRV: 48, Resting HR: 55, Sleep score: 76, Training readiness: 62, Body battery: 82

Weight Goal

174.2 lbs

Mobility Posterior Chain + Ankles

Flow: Hamstring walkouts → 6 slow reps, Squat ankle rocks → 6 reps, Deep squat pry → 45 sec - Intent: Keep calves, hamstrings, and feet resilient before/after workouts.

Morning Workout

3x400m. I got the work done and I don’t think I imposed any additional damage to my Achilles. The speed did not come easy.

Post-Run Lower Body Workout (15 minutes)

Step-ups 3x8, Bulgarian split squats 3x10,Single leg dead lift (tippy bird) 3x6, eccentric calf 2x15, Squats 3x15. The eccentric calf causes some discomfort.

Afternoon NoBo Ride

My afternoon at work opened up and the weather was great, so I went to NoBo for some gravel and single track.

Dinner at I Heart Sushi; I may have eaten too much but I went to bed a little hungry.

Achilles Rehab

Eccentric calf during my post-run lower body workout, toe yoga, short foot

Friday, January 9

Recovery Report

HRV: 39, Resting HR: 55, Sleep score: 64, Training readiness: 56, Body battery: 60

Weight Goal

174.6 lbs

Mobility Light Reset (Low Load)

Flow: Supine pelvic tilts → 8 reps, Crocodile or supine breathing → 4-5 breaths, Gentle neck mobility → 3 each direction. Intent: Stay loose without adding fatigue.

Achilles rehab

Lower Body Stretch (11 minutes)

Saturday,January 10

Recovery Report

HRV: 60, Resting HR: 54, Sleep score: 87, Training readiness: 77, Body battery: 100

Weight Goal

176.3 lbs - What did I eat that pushed my weight up almost 2 pounds? Or, was it lack of endurance training?

The weather has been horrible yesterday and today with almost nonstop rain. I decided to push my 8 Mile Run to tomorrow.

Zwift - Turf N Surf in Makuri Islands

I subbed ride for run and it was an easy one. Relative effort 12. Distance 30k.

At Home Ab Workout (20 minutes)

Flutter kick [with med ball] 3x40, Suitcases 3x15, Russian twist [with med ball] 3x10, Heel touches 3x20, Bicycle crunches 2x12 1x16, Plank 3x30s, Dead Bug with Swiss ball 2x12 1x16, Hanging leg lifts 2x10, Around the World (20) 1x20 (10) 2x20, Push ups 12, Pull ups (with blue band) 2x5

Sunday, January 11

Recovery Report

HRV: 49, Resting HR: 53, Sleep score: 77, Training readiness: 75, Body battery: 74

Weight Goal

174.5 lbs - My average weight for the week was 174.8 down 1.7 from last week.

We went out last night to see the Fine Columbians at the Bijou. I had a 2 oz pour of Four Roses at DBG, and Basil Hayden Manhattan at Clancy's, and a Modelo at the Bijou.

Mobility (10 minutes)

with Squats 2x15, Push ups 2x12

8 Mile Run

Windy and a little cold but I am stoked to get in 8 miles with mostly no achilles discomfort. I ran Union Valley and the return was significantly faster. Avg Cadence 169. Avg HR 140. GCTB +1% left. I’m looking forward to what lies ahead. I discovered a small hot spot on my right foot.

Later in the day my achilles started to hurt I iced and applied Voltaren. I did all of the achilles exercises except the eccentric calf raise, it was too sore.

Weekly Recap 1 - December 29

Intentions

This week I hope to get back to better eating habits.

Weekly Totals

Yoga/stretch/mobility [0:30], Strength [1:25], Arc Trainer [0:35], Endurance [6:07], Run [15.07 mi], Ride [40.70 mi]

Monday, December 29

Recovery Report

HRV: 43, Resting HR: 57, Sleep score: 75, Training readiness: 77, Body battery: 77

Weight Goal

176.1 lbs

Zwift - Itza Climb Finish in Watopia

Relative effort - my HRM died. Distance 18.86 mi. Time 1:18:49. Avg Speed 14.4 mph. Total Ascent 961 ft. Avg Power 109 W.

At Home Ab Workout (15 minutes)

Flutter kick [with med ball] 3x40, Suitcases 3x16, Russian twist [with med ball] 3x10, Heel touches 3x20, Bicycle crunches 2x12, Plank 2x35s, Dead Bug with Swiss ball 2x10, Hanging leg lifts 2x10, Axe chops 2x10

Night Stretch (10 minutes)

Tuesday, December 30

Recovery Report

HRV: 50, Resting HR: 55, Sleep score: 81, Training readiness: 86, Body battery: 94

Weight Goal

175.5 lbs

Lunch Run

Warm up - jog, leg swings, lunge, hops, calf stretch, ankle mobility

Relative effort 10. I made it 5 miles with very little ankle issues. Time 45:22. Avg Pace 9:04 /mi. Total Ascent 112 ft. Avg HR 135 bpm.

Warm down - 1 mi walk with 4x200m (49.8, 47.5, 47.6, 43.7). Step ups 15. Calf raise 20 plus 2x30s isometric.

At Home Lower Body Workout (16 minutes)

Squats (40) 3x10, Step-ups 3x10, Single leg dead lift (tippy bird) (10) 3x6, Bulgarian split squats (20) 3x8, Seated calf raise (30) 3x12, Single leg bridge 3x10

Night Stretch (10 minutes)

hip focus

Wednesday, December 31

Recovery Report

HRV: 50, Resting HR: 54, Sleep score: 66, Training readiness: 61, Body battery: 87

Weight Goal

176.0 lbs

Ortho appointment - After 2 visits I still haven't seen a doctor. I'm not insinuating the PA's are not capable, but I need request to see Dr. Pesut. I made an appointment for Tuesday morning with TSM.

Zwift - Chasing the Sun in Makuri Islands

Relative effort 15. Distance 21.83 mi. Time 1:32:21. Avg Speed 14.2 mph. Total Ascent 1,040 ft. Avg Power 109 W. Avg HR 113 bpm.

Thursday,January 1

Recovery Report

HRV: 43, Resting HR: 59, Sleep score: 62, Training readiness: 56, Body battery: 51

Weight Goal

176.7 lbs

New Year's Day 5K

Relative effort 15. I got another Top 100 glass, but barely. 98 of 100. This was my fastest 5k as a 65 year old. I can and will be faster in 2026. Time 23:48. AG 1. Male 98. Overall 130. My achilles was not an issue.

At Home Lower Body Workout (17 minutes)

Squats (40) 3x10, Step-ups 3x10, Single leg dead lift (tippy bird) (10) 3x6, Bulgarian split squats (20) 3x8, Seated calf raise (30) 3x15, Single leg bridge 3x10

Friday, January 2

Recovery Report

HRV: 54, Resting HR: 52, Sleep score: 87, Training readiness: 79, Body battery: 100

Weight Goal

177.8 lbs

Gym Session (18 minutes)

Arc Trainer 15', Calf Extension (115) 3x12, Back Extension (115) 3x10, Row (130) 3x8, Abdominal (120) 3x12, Pull-down (85) 3x10, Lateral Raise (55) 3x10, Shoulder Press (40) 3x12

Saturday, January 3

Recovery Report

HRV: 61, Resting HR: 51, Sleep score: 74, Training readiness: 75, Body battery: 100

Weight Goal

177.1 lbs

I have woke up with a migraine. This day can only go up from here.

Morning Run

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

Performance condition +4. Relative effort 13. Distance 6.01 mi. Time 53:42. Avg Pace 8:56 /mi. Total Ascent 171 ft. Avg HR 138 bpm.

Warm down - 1 mi walk with 4x200m (51.0, 49.6, 51.6, 48.7)

Sunday, January 4

Recovery Report

HRV: 52, Resting HR: 52, Sleep score: 85, Training readiness: 79, Body battery: 86

Weight Goal

176.0 lbs

Gym Session (19 minutes)

Arc Trainer 20', Hip Abduction (115) 3x12, Hip Adduction (120) 3x8, Glute (70) 3x10, Leg Curl (55) 3x10, Rear Deltoid (65) 3x10, Pec Fly (85) 3x12

Evening Stretch (10 minutes)