Weekly Recap 12 - March 16

Intentions

Recovery from Tobacco Road HM, travel, and St. Patrick's Day shenanigans.

Weekly Totals

Run 18.37 miles. Ride 24.25 miles. Arc Trainer 6 minutes. Yoga/stretch/mobility 28 minutes. Strength 60 minutes.

Monday, March 16

Recovery Report

HRV: 43, Resting HR: 57, Sleep score: 57, Training readiness: 6, Body battery: 61

Hotel Gym Session (20 minutes)

Warm Up: Quad hip CARs, Kneeling hip flexor/hamstring mobility, Elliptical 1'
Upper Push: DB press (40) 4x8, DB incline press (40) 3x8, DB Shoulder press (25) 1x10 (30) 2x8, DB Lateral raises (15) 3x12, Tricep pushdowns (30) 3x12

Travel to Savannah and dealing with storms all along the way.

Dinner at the Cafe at City Market, Shrimp, grits, and collard greens. Drinks - Cafe at City Market, Peach Sour. Wexford Irish Pub - Bushmills Black Bush and Sprite. Congress Street Up Speakeasy - Old Forester flight 1870 Original Batch, 1897 Bottled in Bond, 1910 Old Fine Whiskey, 1920 Prohibition Style

Tuesday, March 17

Recovery Report

HRV: 48, Resting HR: 54, Sleep score: 78, Training readiness: 35, Body battery: 88

I am feeling good this morning considering we were out pre St. Patrick's Day celebrating.

Hotel Gym Session (25 minutes)

Warm Up: Quad hip CARs, Kneeling hip flexor/hamstring mobility, single leg bridge, clams, side lying hip abduction, Elliptical 5'
Upper Pull: Single arm Lat pulldown (45) 1x10 (55) 1x10 (70) 2x8, DB row (45) 3x6, Face pulls (50) 3x15, Hammer curls (20) 3x10, Cable Reverse fly (20) 1x10

We watched the parade. Hung out at Churchill's rooftop bar where I had Cottage Pie and a Slane with Sprite. Went for seafood and rum drinks at the Cotton Exchange Tavern on the River Front. It was a fun weekend with great adventures, but it is time to go home. TOO COLD!

Wednesday, March 18

Recovery Report

HRV: 52, Resting HR: 54, Sleep score: 81, Training readiness: 67, Body battery: 88

Travel home from Savannah, GA.

Thursday, March 19

Recovery Report

HRV: 66, Resting HR: 50, Sleep score: 87, Training readiness: 86, Body battery: 100

Weight Goal

177.8 lbs +1.7.

NTC Gentle Yoga (18 minutes)

E Run with Strides

5 E and 5x20 seconds Avg Pace 6:29. I felt good and had no niggles. I think I'm recovered from Tobacco Road.

Gym Session (25 minutes)

Lower Body: Leg press (110) 1x10 (170) 2x8, KB deadlift (70) 3x6, Bulgarian split squat (15) 2x8, Hammer Standing Leg curl (10) 2x15, Hammer Seated Calf (20) 2x20. SL bridge 3x10, Crunches 6x15, Clams 3x15, SL hip abduction 3x15

Friday, March 20

Recovery Report

HRV: 55, Resting HR: 52, Sleep score: 88, Training readiness: 80, Body battery: 88

Weight Goal

174.9 lbs -2.9. Nearly a 3 pound travel correction happened yesterday. I also read something about meditation and weight control that bares more research.

NoBo Mixed Surface Ride

Lots of climbing 1,385 ft. I left from the Gold's Gym parking lot to the Turnpike via Tuskegee which had a couple of creek crossings. Turnpike to the guard shack then out Big Oak Trail to Wisconsin. I didn't have any issues on Wisconsin. It was a good day.

Saturday, March 21

Recovery Report

HRV: 55, Resting HR: 54, Sleep score: 80, Training readiness: 80, Body battery: 76

Weight Goal

175.1 lbs +0.2.

Long Run

90 minutes. I felt good enough, but on the return through Third Creek I could tell my legs were a little tired from yesterday's ride. I don't think I hydrated well yesterday.

Grounded Mobility (10 minutes)

We went out to Pins and Pints for some drinks, darts, and pin ball.

Sunday, March 22

Recovery Report

HRV: 46, Resting HR: 55, Sleep score: 56, Training readiness: 45, Body battery: 66

Weight Goal

174.2 lbs -0.9.

I am really tired and had a migraine all before the beer run. I went back to bed for 40 minutes.

Flock Beer & Wine Run

30 minutes E. I got a little heat acclimation.

I met an adult swim coach who clains he can teach anyone to swim. I might take him up on it.

Weekly Recap 11 - March 9

Intentions

Reevaluate the "athlete diet" or my commitment. Tobacco Road HM race week

Weekly Totals

Run 16.10 miles. Ride 41.31 miles. Arc Trainer 00 minutes. Yoga/stretch/mobility 11 minutes. Strength 44 minutes.

Monday, March 9

Recovery Report

HRV: 65, Resting HR: 51, Sleep score: 87, Training readiness: 64, Body battery: 100

Weight Goal

176.6 lbs 0.0

Zwift - Peaky Pavé in France

I got my 90 minute session in before work but I question if I am working hard enough. The Garmin Zones chart says I was in zone 2 for nearly an hour. So, I guess I am. I do need to do the occasional harder effort.

Gym Session (25 minutes)

Upper Push: Bench press or DB press (95, 105, 120, 125) 2x8 2x6, Hammer ISO-Lateral Incline press (45) 3x8, Shoulder press (65) 3x6, Lateral raises (25) 3x12, Dips or Tricep pushdowns (30) 3x10, Eccentric calf 3x15

Tuesday, March 10

Recovery Report

HRV: 68, Resting HR: 50, Sleep score: 85, Training readiness: 79, Body battery: 98

Weight Goal

176.1 lbs -0.5

Hip Focused Strength (7 minutes)

SL bridge, Clams, Side-lying leg lift 3x10 each. Ab crunches 3x15. Slant board squats 3x10

Lunch Workout

Once again into the void. Everything held up well and the effort didn't seem too difficult. 25 minutes T. Avg Pace 8:11. Avg HR 152 bpm.

Wednesday, March 11

Recovery Report

HRV: 42, Resting HR: 56, Sleep score: 72, Training readiness: 54, Body battery: 61

Weight Goal

175.5 lbs -0.6.

Zwift - Legends and Lava in Watopia

Easy 90 minute spin.

I'm getting a mouth full of sores for my weekend shenanigans.

NTC Sunset Stretch (11 minutes)

Thursday, March 12

Recovery Report

HRV: 50, Resting HR: 51, Sleep score: 75, Training readiness: 68, Body battery: 81

Weight Goal

176.4 lbs +0.9. According to my calorie tracker I was under 1,500 calories yesterday and gained weight. There is no reason for this.

Life is only as good as your mindset. A negative mind will never give you a positive life.

Pre-Run Strength (12 minutes)

Push ups 65. Single leg bridge 30. Clams 30. Side lying leg lift 30. Squats 40

Afternoon Workout

5 x 3 minutes I. Avg Pace 7:17. I was making deals with myself to possibly not do the workout if the wind was too bad. Fortunately, I decided to see how it would go and it was fine. That said, it is ok to switch up a session if needed.

Friday, March 13

Recovery Report

HRV: 45, Resting HR: 56, Sleep score: 78, Training readiness: 54, Body battery: 65

Weight Goal

176.1 lbs -0.3.

Gym Session Upper Pull (18 minutes)

Upper Pull: Pulldown (85) 4x8, Seated row (42.5) 3x6, Face pulls (22.5) 1x12 (27.5) 2x12, Hammer curls (17.5) 3x10, Reverse fly (70) 1x10 (55) 2x12, HydroMassage 10'

Travel to Cary, NC for the Tobacco Road HM and Marathon. It was a longer trip than I had first thought. My left glute was flared up toward the end of the trip. I did some mobility first thing at the hotel.

NTC Sunset Stretch (11 minutes)

Saturday, March 14

Recovery Report

HRV: 46, Resting HR: 54, Sleep score: 75, Training readiness: 79, Body battery: 76

Cary Shake Out

I met Danny at Harald D. Ritter Park and we got our shake out done. I loved this area, nice wooded greenway, and a little lake. We saved a duck who was tangled up in fishing line. My left hip is a minor issue.

Hip Focused Strength (7 minutes)

SL bridge 3x10, Clams 3x15, Side-lying leg lift 3x15 each. Ab crunches 6x15.

Sunday, March 15

Recovery Report

HRV: 44, Resting HR: 57, Sleep score: 73, Training readiness: 77, Body battery: 66

Tobacco Road Half Marathon

Goal - sub 1:50. I hit my goal with a 1:47:12. Avg Pace 8:15. Avg HR 156 bpm. AG 4. Last year my Age Group was won with a 1:53, this year was a 1:40.

Weekly Recap 10 - March 2

Intentions

Continue with "athlete diet".

Weekly Totals

Run 19.87 miles. Ride 51.12 miles. Arc Trainer 00 minutes. Yoga/stretch/mobility 00 minutes. Strength 22 minutes.

Monday, March 2

Recovery Report

HRV: 44, Resting HR: 53, Sleep score: 82, Training readiness: 68, Body battery: 85

Weight Goal

175.8 lbs -0.8. Calories: 2,417. Protein: 134g. Carbs: 2 72g. Fat: 92g.

Zwift - Cobbled Crown in Richmond

90 minute ride, somewhat hilly. Distance 22.18 mi. Time 1:30:14. Avg Speed 14.7 mph. Total Ascent 1,086 ft. Avg Power 102 W.

Tuesday, March 3

Recovery Report

My watch died and no data were tracked

Weight Goal

174.8 lbs -1.0. Calories: 2,287. Protein: 139g. Carbs: 289g. Fat: 64g.

Home Body Weight Session (12 minutes)

Plank 3x30s. Push ups 3x12. Side plank 3x20s. Inverted row 3x12. Slant squats 3x10. Bridge 1x20. Crunches 1x20.

Lunch Workout

4 x 2 min 6 x 1 min 8 x 30 sec. Avg Pace 7:03. Avg HR 147 bpm. Avg Cadence 179. I felt really good today. I did feel my right achilles or lower calf just a little during the warm up.

Zwift Recovery Spin

30 min. Avg Power 72 w/kg

Wednesday, March 4

Recovery Report

HRV: 43, Resting HR: 54, Sleep score: 86, Training readiness: 42, Body battery: 75

Weight Goal

176.3 lbs +1.5. I went out for hibachi chicken for dinner and it always adds a couple pounds on next weigh in. Calories: 2,467. Protein: 196g. Carbs: 242g. Fat: 83. My numbers were higher than expected.

Crusin Cherokee BLVD on the SL 6

Damn, that was slow. Total Ascent 646 ft. I didn't hit my 90 minute goal.

Thursday, March 5

Recovery Report

HRV: 46, Resting HR: 55, Sleep score: 69, Training readiness: 57, Body battery: 74

Weight Goal

176.6 lbs +0.3.

Morning Workout

5 x 5 minutes T. Avg Pace 7:39, just a tad bit fast. Avg HR 151 bpm. Avg Cadence 177. I was not feeling my best but I got it done. I did have some left hip issues that need to be addressed.

Zwift Recovery Spin

30 minutes.

Travel to Brevard, NC with stops at the Burning Blush and Mills River. I had an Italian beef sandwich at Bric's Original Dip & Roll - Italian Beef & Beyond.

Friday, March 6

Recovery Report

HRV: 43, Resting HR: 54, Sleep score: 67, Training readiness: 53, Body battery: 59

Weight Goal

Calories 2,300-2,400 Carbs 240-260g. Protein 150g.

Breakfast at the Brevard Diner

Lunch Hike (75 minutes)

Hip Focused Strength (5 minutes)

Dinner at Jordan Street Cafe - I over did it on sweets. Ice cream from Kilwins and a dark chocolate turtle from Downtown Chocolates. On a positive note, I didn’t drink much alcohol.

I'm having another interrupted sleep night. I'll be lucky to get 6 hours.

Saturday, March 7

Recovery Report

HRV: 49, Resting HR: 53, Sleep score: 80, Training readiness: ??, Body battery: 92

Weight Goal

I need to evaluate my weekend. I ate too many sweets.

Hip Focused Strength (5 minutes)

Oskar Blues 4 Mile

I finished 4th in 31:28. I'm not going to lie, I am disappointed I didn't crack the top 3, but I am not in great shape. Every race I run answers questions about where I am physically and mentally. Each mile tells a story. Mile 1 (7:51.9) - I thought I might be going out too hard. Mile 2 (7:55.2) - I was thinking my pace is melting in the heat. Mile 3 (8:20.5) - My pace slipped on the roadside grind and I started thinking, if I can just get to the final mile. Mile 4 (7:20.2) - I was going to be proud of this one, and I was.

Dinner at Pisgah Bakehouse. They had a really nice GF pizza.

Sunday, March 8

Recovery Report

HRV: 36, Resting HR: 55, Sleep score: 66, Training readiness: 19, Body battery: 52.

Weight Goal

It will be interesting to see where my weight will be tomorrow.

Travel home from Brevard

Weekly Recap 9 - February 23

Intentions

AI athlete's diet

Weekly Totals

Run 25.84 miles. Ride 30.18 miles. Arc Trainer 30 minutes. Yoga/stretch/mobility 17 minutes. Strength 42 minutes.

Monday, February 23

Recovery Report

HRV: 40, Resting HR: 57, Sleep score: 61, Training readiness: 56, Body battery: 62.

Weight Goal

177.8 lbs No change from yesterday. I started a Weight Loss for Athletes program today curated by ChatGPT.

Arc Trainer (30 minutes)

5 sets of shoulder press (65)

Zwift - Hudson Hustle in New York

Zwift Games Stage 2. Easy spin. Avg HR 109 bpm.

Tuesday, February 24

Recovery Report

HRV: 58, Resting HR: 55, Sleep score: 84, Training readiness: 69, Body battery: 95.

Weight Goal

176.7 lbs -1.1

Lunch Workout

3 x 8' T with 90s recovery. Avg Pace 7:45. Avg HR 156 bpm. Cadence 176. I didn't have any achilles or anxiety issues. My left hip is still a niggle in warm ups.

I did 3 x 1 mile 2 weeks ago. For today's 3 x 8'. Avg pace was 10s faster, Avg HR was 1.5 bpm lower, Avg cadence was 5 spm higher. I love it when comparisons show positive results.

At Home Abs and Hips (20 minutes)

Plank supine and prone 3x40s, Side plank 3x20s, Crunches and Suit cases 3x15, Bridge 4-5x15, Clams and SL abduction 3x15, Fire hydrants and Hip whips 3x10

Wednesday, February 25

Recovery Report

HRV: 47, Resting HR: 55, Sleep score: 71, Training readiness: 48, Body battery: 70.

Weight Goal

173.6 lbs -3.1 Calories: 2,361. Protein: 200g. Carbs: 180g. Fat: 79g

Gym Session (17 minutes)

HydroMassage 10', Life Fitness double stack: Row (35) 3x10, Pulldown (35) 3x10, Shoulder Press (20) 1x10 (27.5) 2x10, Chest Press (30) 3x10, Seated Leg Press (145) 3x12

NTC Sunset Stretch (12 minutes)

added calf stretch

Thursday, February 26

Recovery Report

HRV: 41, Resting HR: 56, Sleep score: 67, Training readiness: 60, Body battery: 66

Weight Goal

175.6 lbs +2.0 Calories: 2,147 kcal. Protein: 150g. Carbs: 251g

Morning Mobility (5 minutes)

Afternoon Workout

5 E with 10x20s hill strides. Avg Pace 6:31. Avg HR 144 bpm. Avg Cadence 185 spm. I didn't feel snappy with the repeats but the glute issue wasn't there. I did a 1 mile cool down walk.

Friday, February 27

Recovery Report

HRV: 39, Resting HR: 58, Sleep score: 45, Training readiness: 13, Body battery: 47

Weight Goal

175.2 is lbs -0.4 Calories: 1,917. Protein: 137g. Carbs: 201g

Achilles Rehab

Toe yoga

I've been studying how Georgia Hunter Bell maintains elite middle distance status while doing most of her aerobic stuff on the bike. Cycling builds the aerobic engine and the run focuses on speed and efficiency. I don't know how well this would transfer to marathon training, but for the mile to 10k, and maybe HM, it should work for any of us.

3 Q Runs and 4 Rides???

Lunch E Run

I had a change of venue, went to Victor Ashe and ran some of the CX course. It was good to try something different. I never really felt great but I glad I got it done.

Saturday, February 28

Recovery Report

HRV: 43, Resting HR: 54, Sleep score: 84, Training readiness: 45, Body battery: 70

Weight Goal

174.8 is lbs -0.4. Calories: 2,442, Protein: 151g. Carbs: 283g. Fat: 83g

Saturday Run

85' E. I felt much better than I did yesterday.

Sunday, March 1

Recovery Report

HRV: 47, Resting HR: 52, Sleep score: 69, Training readiness: 35, Body battery: 81

Weight Goal

176.6 lbs +1.8. Weekly average 175.8 lbs +0.4. Calories: 2,317. Protein: 205g. Carbs: 206g. Fat: 75g.

Gravel Ride

This was great fun. The weather was perfect. Distance 17.52 mi. Time 1:32:47. Avg Speed 11.3 mph. Total Ascent 1,089 ft.