Weekly Recap 17 - April 20

Intentions

More stretch and mobility

Weekly Totals

Run 16.25 miles. Ride 9.62 miles. Endurance load 3:19. Yoga/stretch/mobility 24 minutes. Strength 120 minutes.

Monday, April 20

Recovery Report

HRV: 52, Resting HR: 51, Sleep score: 85, Training readiness: 74, Body battery: 95.

Breakfast at Trident Book Store. Lunch at Foxhole. Dinner at Stephanie's.

Steps 20,095

Tuesday, April 21

Recovery Report

HRV: 37, Resting HR: 58, Sleep score: 64, Training readiness: 63, Body battery: 49.

Hotel Gym Session (30 minutes)

Rowing (5 minutes 1k), Upper Pull: Lat pulldown (60) 1x10 (70) 1x8 (80) 2x6, DB row (50) 3x6, Face pulls (25) 3x12, Cable reverse fly (5) 1x12 (7.5) 2x12, Bicep curls (25) 3x8

Hip Mobility (8 minutes)

90/90, sumo squat, kneeling glute squeeze, side-lying leg lift, yoga squat, hip CARS

Wednesday, April Day

Recovery April 22

HRV: 50, Resting HR: 55, Sleep score: 87, Training readiness: 79, Body battery: 82.

The fatigue of the weekend finally caught up to me yesterday afternoon. I don't know if I would have been any more tired if I had run the marathon. My total steps for Boston were 86,542 or ~47.9 miles.

Being a marathon spectator is very motivational. Watching the struggle down Boylston and the post-race finisher shuffle makes me miss the pain. There is nothing in the world like it.

Thursday, April Day

Recovery Report

HRV: 49, Resting HR: 55, Sleep score: 78, Training readiness: 82, Body battery: 84.

Pre-Run (8 minutes)

Single leg: bridge 2x10, RDL 2x6, step-up 2x10, squat 2x8, split squat 2x10

Morning Workout

3 x 1k T (4:51.3, 4:51.7, 4:49.1), 2 x 400m R (1:45.8, 1:43.2), 4 x 200m F (47.6, 46.3, 46.6, 45.1). Hopefully getting stronger.

Friday, April 24

Recovery Report

HRV: 40, Resting HR: 58, Sleep score: 75, Training readiness: 61, Body battery: 47.

A weird thing happened to my right knee; it buckled just a bit. I have noticed a little instability walking, but it felt fine on yesterday's run. I hope to put out a better effort getting up and getting more training in. I've got a lot on my plate today, it's time to eat.

Home Gym Session (26 minutes)

Step-ups 3x10, calf raise 3x12, SL RDL 3x7, KB around the world, halos (20) x10 each, suitcases x25, hollow hold/boat 30s, SL squats 3x8, plank 3x30s, SL bridge 3x8, side plank 3x20s, split squats 3x10, dead bug 3x12

Gym Session (23 minutes)

Upper Push: Incline press (95) 2x6 (115) 2x5, Shoulder press (65) 1x6 (75) 2x6, Bench press (95) 3x8, Tricep pushdowns (40) 3x12, Lateral raises (15) 3x15

I love electronic shifting on bikes and I especially love the SRAM Rival on my SL 6, but it is useless when the batteries die. It is a beautiful day and I planned a gravel ride at NoBo. I parked at the gravel lot to started down the path to Wisconsin and no shifting. I could not connect with the SRAM app. Future me needs to check battery status before each outing. Just to be safe.

Practice Willingness to suffer better during races and hard efforts.

Saturday, April 25

Recovery Report

HRV: 38, Resting HR: 58, Sleep score: 66, Training readiness: 69, Body battery: 41.

Continuing on my goal to get up at 5:00 and start my day wasn't great today. I got up but felt like crap with the cough I had yesterday was still lingering. I thought I was getting sick and my recovery numbers tell a similar story. After some breakfast and reading I laid down for an 1:17 nap. I feel much better now.

Hip Mobility (8 minutes)

90/90, sumo squat, kneeling glute squeeze, side-lying leg lift, yoga squat, hip CARS

Saturday Long Run

10 miles. I had a couple niggles; my right quad going up sorority hill and my left calf going up Noelton. Otherwise it was a good run. I didn't think about pace just kept the effort easy.

Sunday, April 26

Recovery Report

HRV: 36, Resting HR: 60, Sleep score: 59, Training readiness: 24, Body battery: 42.

Something weird is going on with my recovery. Am I getting sick? Does a bad recovery score set your brain up for a bad day? I had big plans for the day that could be derailed by whatever is going on. More symptoms - a low grade headache and a left hamstring that is now acting up. I had to go to back to bed again.

KB Outdoor Session (33 minutes)

Recovery Ride

I found some endurance motivation from reading Bicycling Magazine. Distance 9.62 mi. Time 45:21. Avg Speed 12.7 mph. Total Ascent 541 ft. Avg Power 111 W.

Weekly Recap 16 - April 13

Intentions

Gym sessions

Weekly Totals

Run 14.54 miles. Ride 31.39 miles. Endurance load 4:20. Yoga/stretch/mobility 13 minutes. Strength 74 minutes.

Monday, April 13

Recovery Report

HRV: 44, Resting HR: 56, Sleep score: 66, Training readiness: 67, Body battery: 53.

Hip and Core (10 minutes)

Morning Run

35 E with 6 x 20s strides.

Gym Session (23 minutes)

Lower Body: Leg press (160) 1x7 (170) 2x6, Hyper Ext 3x8. Smith machine deadlift (75) 3x7, Bulgarian split squat (25) 2x8, Leg curls (20) 2x15, Calf Extension (80) 2x15

Zwift - Southern Coast Cruise in Watopia

60' recovery. Distance 15.61 mi. Time 1:00:10. Avg Speed 15.6 mph. Total Ascent 463 ft. Avg Power 94 W.

Tuesday, April 14

Recovery Report

HRV: 44, Resting HR: 56, Sleep score: 74, Training readiness: 67, Body battery: 59.

Morning Workout

3 x [2' R Avg Pace 9:52, 6:56, 6:58 (300m), 200m R Time 51.4, 51.0, 50.1 (300m), 200m F Time 45.8, 45.4, 45.7 (800m)]. I felt pretty good today.

Core, Hip, and Stretch (10 minutes)

Wednesday, April 15

Recovery Report

HRV: 51, Resting HR: 55, Sleep score: 84, Training readiness: 67, Body battery: 74.

Zwift Warm Up

Canopies and Coastlines in Watopia: Distance 4.24 mi. Time 25:07. Avg Speed 10.1 mph. Total Ascent 400 ft. Avg Power 86 W.

Stage 2: Pas Racing: Handful of Gravel

Thursday, April 16

Recovery Report

HRV: 43, Resting HR: 58, Sleep score: 67, Training readiness: 38, Body battery: 45.

Steps 12,698

Very little sleep then travel to Boston. We had breakfast at Stubby's (5 out of 10). We walked up to the Sam Adams Downtown Boston Taproom. I had a 26.2 and a Dry Irish Stout, both were good. We walked up to the Bell in Hand for lunch. I had clam chowder and part of Pat's fish tacos with a couple of Old Fashioneds. Picked up a slice of Boston Cream Pie at Mikes.

Friday, April 17

Recovery Report

HRV: 45, Resting HR: 53, Sleep score: 79, Training readiness: 62, Body battery: 78.

Hotel Gym Session (30 minutes)

Upper Push: DB Incline press (40) 2x8 (50) 2x6, DB Shoulder press (25) 1x8 (30) 2x6, Cable press (25) 1x10 (20) 2x8, Lateral raises (15) 3x15, Tricep pushdowns (30) 3x12, with some core and A-skip

Steps 18,345

Breakfast at Landwer. It was good but not as good as last year. I had the Farmer's Breakfast.

For lunch we walked around the corner for a sandwich at Frank Anthony's Seaport Market. Turkey and cheese on gluten free, not too bad.

Dinner at Parla. I got beef meatballs for the table and I had the Risotto, both were has good as I remembered. I rolled the die and left my cocktail in hands of the fates. My roll was a 20 and my drink was Grandma's Wisdom, Rye and smoked garlic. I also had a Forrest for the Trees.

I had an eclair at Modern Pastry Shop.

Saturday, Month Day

Recovery Report

HRV: 46, Resting HR: 54, Sleep score: 75, Training readiness: 25 (post-race ~2:00), Body battery: 77.

Pre-Run in the Hotel Gym

Core, lunges, A-skips, and foam roll

Boston 5k

My fastest 5k since aging up to 65-69. It was very crowded in the opening mile. Mile 1 split 7:42. Mile 2 split 7:22. Mile 3 split 7:20. Finished at 6:53. I finished 6th in my AG.

Breakfast at Joe's - Roasted vegetable omelette with potatoes.

Lunch at Union Oyster House - I had Broiled Boston Scrod and fries (10 0f 10). JFK Daiquiri (white rum, lime, simple syrup)

Sunday, April 19

Recovery Report

HRV: 49, Resting HR: 53, Sleep score: 86, Training readiness: 53, Body battery: 86.

Hotel breakfast of sweet cornmeal pancakes and bacon, not too bad.

Pre-Run

AquaFeel Rowing (5 minutes, 1k)

Morning Run

The Envoy Loop.

Lunch at Frank Anthony's Seaport Market - roast beef and cheese. Dinner in the room from the hotel restaurant Para Maria.

Weekly Recap 15 - April 6

Intentions

7.5 - 9 hours of endurance exercise. Do more core and mobility.

Weekly Totals

Run 24.09 miles. Ride 58.54 miles. Endurance load 7:40. Yoga/stretch/mobility 18 minutes. Strength 42 minutes.

Monday, April 6

Recovery Report

HRV: 53, Resting HR: 50, Sleep score: 77, Training readiness: 70, Body battery: 95.

Weight Goal

176.4 +0.7

Zwift - Pacer Group Ride with Bernie

Distance 17.62 mi. Time 1:00:27. Avg Speed 17.5 mph. Total Ascent 814 ft. Avg Power 115 W.

Lunch Run

30 E with 6 x 20s strides. Avg Pace 6:08. I felt good enough during and maybe even better throughout the day.

Tuesday, April 7

Recovery Report

HRV: 56, Resting HR: 52, Sleep score: 81, Training readiness: 71, Body battery: 85.

Weight Goal

176.4 +0.7

Hips and Abs (10 minutes)

Morning Workout

4 x 1,200m I. Avg Pace 7:20 (goal 7:19). Avg HR 157 bpm. No issues. I think running yesterday assisted today's run. I switched up the post-run to stretches only.

Zwift Vault

20 minute workout.

Hip Stretch (4 minutes)

Wednesday, April 8

Recovery Report

HRV: 46, Resting HR: 53, Sleep score: 42 (I think Garmin got this wrong), Training readiness: 38, Body battery: 59.

Yesterday was a double workout and dinner out with friends with a couple cocktails.

Weight Goal

I can't get my Garmin Index Scale to connect with my Network. I wasted an hour or two before giving up. Maybe I'll get a new one or maybe I'll quit tracking my weight.

I was busy with work and didn't do any fitness.

Thursday, April 9

Recovery Report

HRV: 49, Resting HR: 53, Sleep score: 79, Training readiness: 62, Body battery: 75.

Hips and Abs (10 minutes)

Morning Workout

8 x 200m R (46.2, 47.2, 45.5, 45.8, 45.6, 44.8, 44.1, 44.82). Avg Pace 6:05. Avg HR 139 bpm.

NoBo Gravel

Distance 10.59 mi. Time 53:38. Avg Speed 11.8 mph. Total Ascent 548 ft.

Friday, April 10

Recovery Report

HRV: 51, Resting HR: 54, Sleep score: 81, Training readiness: 59, Body battery: 61.

Turnpike Spin

Explored The Preserve. Distance 22.10 mi. Time 1:24:03. Avg Speed 15.8 mph. Total Ascent 768 ft.

Hip Stretch (2 minutes)

Saturday, April 11

Recovery Report

HRV: 50, Resting HR: 54, Sleep score: 82, Training readiness: 76, Body battery: 76.

Hips and Core (10 minutes)

Morning Workout

80 minutes. 60 minutes E. Hill repeats 4 x 150m 4 x 100m. Glutes were firing, but could be stronger.

I laid around the house the rest of the day.

Sunday, April 12

Recovery Report

HRV: 59, Resting HR: 52, Sleep score: 84, Training readiness: 70, Body battery: 94.

I got in over 10,000 steps walking around Knoxville spectating the Covenant Health Knoxville Marathon.

Weekly Recap 14 - March 30

Intentions

7.5 - 9 hours of endurance exercise. Do more strength and mobility.

Weekly Totals

Run 23.07 miles. Ride 48.21 miles. Endurance load 7:48. Yoga/stretch/mobility 51 minutes. Strength 1:20 minutes.

Monday, March 30

Recovery Report

HRV: 50, Resting HR: 55, Sleep score: 79, Training readiness: 52, Body battery: 78

Weight Goal

175.9 lbs -0.8.

RW Morning Mobility (4 minutes)

Neck circles, shoulder circles, forward folds, hip circles, overhead reach, squats, ankle flexion

Annual physical - BP 98/60

Zwift - Pacer Group Ride with Bernie

Distance 17.75 mi. Time 1:00:10. Avg Speed 17.7 mph. Total Ascent 669 ft. Avg Power 112 W.

Zwift - Mayan San Remo in Watopia

Distance 13.28 mi. Time 1:00:49. Avg Speed 13.1 mph. Total Ascent 712 ft. Avg Power 96 W.

Tuesday, March 31

Recovery Report

HRV: 48, Resting HR: 55, Sleep score: 77, Training readiness: 66, Body battery: 70

Weight Goal

174.7 lbs -1.2.

Morning Workout

8 x 400m. Avg Pace 6:53 (goal 6:55). Avg HR 146 bpm. I didn't feel strong at the start, but finished feeling proud of the work I did. No anxiety issues. My left glute was experiencing some butt lock.

RW Morning Mobility (4 minutes)

Neck circles, shoulder circles, forward folds, hip circles, overhead reach, squats

Hip Strength and Stretch (10 minutes)

Wednesday, April 1

Recovery Report

HRV: 45, Resting HR: 55, Sleep score: 82, Training readiness: 64, Body battery: 61

Weight Goal

175.3 lbs +0.6.

Morning Mobility with Breath Work (7 minutes)

Neck circles, rotation, side bend. Shoulder circles, ER, overhead reach. Forward fold, side bend. Hip circles. Squats. Calf raise. Wall push ups

Step Ups (11 minutes)

I'm reading Breath by James Nestor. So far I have enjoyed it.

Zwift - Tempus Fugit in Watopia

60 minute ride. Easy spin. Distance 17.18 mi. Time 1:00:10. Avg Speed 17.1 mph. Total Ascent 141 ft. Avg Power 93 W.

Thursday, April 2

Recovery Report

HRV: 48, Resting HR: 54, Sleep score: 79, Training readiness: 74, Body battery: 83

Weight Goal

174.7 lbs -0.6.

I have got up with a left knee niggle. Hopefully it will go a way.

Plank 5x20s

Morning Run

E run with 8 x 20s strides. Avg Pace 6:29. I was not at my best today. I switched up my post-run to only stretching and I iced my knee when I got home.

Friday, April 3

Recovery Report

HRV: 51, Resting HR: 52, Sleep score: 86, Training readiness: 78, Body battery: 89

Weight Goal

174.7 lbs 0.0.

Five Tibetan Rites (4 minutes)

5 rounds

Runner's Restorative Sequence (10 minutes)

Sunset Stretch (12 minutes)

Gym Session (40 minutes)

Lower Body: Leg press (110) 1x10 (170) 3x6, KB deadlift (70) 3x8, Bulgarian split squat (15) 1x8 (25) 1x8, Hammer Standing Leg curls (25) 2x10,
Hammer Seated Calf raises (20) 2x20
Upper Push: Dips 3x8, LF Shoulder press (55) 3x6, Bench press (135) 4x3-5, Jammer press (50) 3x8, Lateral raises (15) 3x15

Saturday, April 4

Recovery Report

HRV: 51, Resting HR: 55, Sleep score: 85, Training readiness: 83, Body battery: 86

Weight Goal

175.8 lbs +1.1

Five Tibetan Rites (5 minutes)

6 rounds

Long Run

98 minutes. The first 6 miles with John and the last 4 miles at MP ~8:40.

Sunday, April 5

Recovery Report

HRV: 46, Resting HR: 57, Sleep score: 60, Training readiness: 49, Body battery: 55. Hanging out with friend and having a few drinks slows recovery.

Weight Goal

175.7 lbs -0.1 Avg for the week 175.2 +0.1

HydroMassage

Gym Session (22 minutes)

Upper Pull: LF Lat pulldown (85) 1x8 (100) 3x6, LF Seated row (70) 1x10 (85) 2x6, Face pulls (22.5) 1x15 (27.5) 2x12, Hammer curls (20) 3x12, Reverse fly (70) 3x13

Weekly Recap 13 - March 23

Intentions

Continue new diet strategy. Pause before eating - Stop at satisfied (not full) - Protein-first meals. 7.5 - 9 hours of endurance exercise.

I signed up for the Butterfly Run 3k

Weekly Totals

Run 24.41 miles. Ride 38.83 miles. Arc Trainer 00 minutes. Endurance load 6:47. Yoga/stretch/mobility 15 minutes. Strength 41 minutes.

Monday, March 23

Recovery Report

HRV: 44, Resting HR: 56, Sleep score: 75, Training readiness: 56, Body battery: 71

Weight Goal

174.9 lbs +0.7.

Grounded Mobility (10 minutes)

Gym Session (21 minutes)

Upper Push: Incline press (95) 3x8, LF Chest press (55) 1x8 (70) 1x6 m(85) 2x6, Shoulder press (65)1x6 (75) 2x6, LF Lateral raises (40) 1x12 (45) 2x12, Assisted dips (75) 1x10 (65) 2x10

Zwift - Flat Out Fast in Watopia

90 minute ride. Not too fast. Avg Speed 14.9 mph. Pretty much 50/50 Zones 1 and 2.

Tuesday, March 24

Recovery Report

HRV: 49, Resting HR: 54, Sleep score: 60, Training readiness: 60, Body battery: 91

Weight Goal

173.7 lbs -1.2. It has been over 5 weeks since I was this light.

Lunch Workout

60 minutes. 2x4' (3'); 3x3' (2'); 2x2' (1') I. Avg Pace 7:19. Avg HR 155 bpm. My body and mind did ok.

Wednesday, March 25

Recovery Report

HRV: 47, Resting HR: 53, Sleep score: 87, Training readiness: 55, Body battery: 82

Weight Goal

173.3 lbs -0.4.

The 66th anniversary of my birth.

Thursday, March 26

Recovery Report

HRV: 41, Resting HR: 56, Sleep score: 70, Training readiness: 66, Body battery: 67

Weight Goal

174.1 lbs +0.8. Over eating at home is better than eating normal out.

On my way to I was having a good time listening to Sweet Summertime then I had the thought that this was the first year of my life that I didn't get a happy call from my mom.

Long Run

100 minutes E. This felt much easier than last week's 90 minute run, while being faster and with more elevation. Distance 10.74 mi. Time 1:40:02. Avg Pace 9:19 /mi. Total Ascent 305 ft. Calories 1,278.

Friday, March 27

Recovery Report

HRV: 35, Resting HR: 58, Sleep score: 49, Training readiness: 18, Body battery: 43

Weight Goal

176.7 lbs +2.6. Went out with family and friends to Woody's and a great time. However, it is so annoying that an evening out with friends does so much damage to my body. I thought I made good choices and only had 2 cervezas and 1 Old Fashioned, and I was in bed before 9:30.

Saturday, March 28

Recovery Report

HRV: 52, Resting HR: 53, Sleep score: 86, Training readiness: 57, Body battery: 100

Weight Goal

176.8 lbs +0.1. I was expecting to be lighter, not heavier. This weight loss journey is confounding.

The Butterfly Run 3k

A great cause and a challenging course. Top Male Finisher - Grandmaster. 14:19.5. Pace 7:42. Overall 14 of 125. All Male 11 of 45.

Sunday, March 29

Recovery Report

HRV: 54, Resting HR: 53, Sleep score: 87, Training readiness: 41, Body battery: 99

Weight Goal

176.7 lbs -0.1. Avg for the week 175.1.

RW Morning Mobility (5 minutes)

Neck circles, shoulder circles, forward folds, hip circles, overhead reach, squats

Gym Session (20 minutes)

Upper Pull: LF Lat pulldown (85) 4x8, LF Seated row (70) 3x8, Face pulls (27.5) 3x12, Hammer curls (25, 22.5, 20) 3x8 10 12, Reverse fly (70) 3x12

I completed about 90 minutes of manual labor in Kristen's back yard.

Beer Ride to Crafty Downtown + Crafty Beer Run + Beer Ride from Crafty Downtown - 103 minutes of easy activity.