Weekly Recap 21 - May 18

Intentions

Recover from whatever this is. Hopefully compete in the Expo 10k.

Weekly Totals

Run 11.74 miles. Ride 16.04 miles. Endurance load 2:47. Yoga/stretch/mobility 58 minutes. Strength 59 minutes. Total training time 4:45.

Monday, May 18

Recovery Report

HRV: 47, Resting HR: 58.

Morning Mobility (5 minutes)

Monday Morning Toast

I ran 46 minutes at the toast today. The effort was probably a little higher or at least the my heart rate was a little high. Probably more like zone 3, but it was getting kind of warm out there. Legs felt good. I don’t know if I’m coming down with a cold or its allergies, but that was not a deterrent. It was pretty good run. Hopefully I’ll be able to hit it again tomorrow.

Home Strength (10 minutes)

Pull-ups 16, DB press (30) 40, Slant squats 40, Lateral raise (10) 40, Crunches 40

Tuesday, May 19

Recovery Report

HRV: 38, Resting HR: 58.

I am feeling a little rough this morning. My cold symptoms are not any better, maybe a little worse. I feel tired. Let’s see if I can get in an hour run.

Morning Run

The hour run. I really was not feeling great this morning. I started out slow and got in maybe 15 minutes when decided to make it a trash pick up run. I ground out another 20 - 25 minutes and I wasn't feeling any better. I came up with this idea to run 52 minutes, then do an eight minute mile just to finish up the run. I did not want to start before Calhoun Hill, so it was actually 53 - 54 minutes when I started. I was able to finish the last mile in 7:45. I am beat, but doing hard things makes us harder. My Max HR for the fast finish was 162 bpm.

Lower Body Mobility (10 minutes)

Wednesday, May 20

Recovery Report

HRV: 45, Resting HR: 57.

Zwift - Pacer Group Ride with Bernie

One hour zone 2 ride. I got dropped by Bernie while watching The Wrath of Becky.

Gym Session (32 minutes)

Core: Rotary Torso (80) 3x10, hanging knee lifts 3x10, hyper extension 3x10, Abdominal Crunch (100) 3x10
Upper Push: Incline Smith press (70) 2x6 (90) 2x5, Shoulder Press (70) 3x7, Chest Press (80) 3x10, Lateral raises (15) 3x15, Tricep pushdowns (40) 3x12

I signed up for the Expo 10k this weekend.

Mobility (12 minutes)

My left calf is experiencing some tightness

Thursday, May 21

Recovery Report

HRV: 44, Resting HR: 57.

Morning Mobility (11 minutes)

Percussion, foam roll, stretch

Gym Session (17 minutes)

Lower Body: Hip Abductor (100) 3x12, Calf Extension (100) 3x12, Hip Adductor (100) 3x10, Leg press (100) 1x15 (160) 1x8 (200) 1x5, Knee Extension (20) 2x12, Seated Leg curls (30) 2x12

Mobility (10 minutes)

Foam roll, Precor, mat stretches

I did not feel well enough this morning to go for a run, but I was able to get in a little bit of a strength training session at lunch. When I got home from work, I started feeling like the symptoms of the cold were getting worse. I was running a fever just a little bit below 100°.

Friday, May 22

Recovery Report

HRV: 34, Resting HR: 58.

I felt some better today but with the nasty weather and still not feeling great I decided not to do anything other than lay around and watch TV

Saturday, May 23

Recovery Report

HRV: 44, Resting HR: 56.

Morning Mobility (10 minutes)

This morning, I almost felt well enough to run the expo 10K, but decided against it. I thought I would be too weak from being sick and that would cause a relapse. By late morning I was feeling horrible and running a temperature of 102.2. I made a call to Teladoc which suggested I do a flu and Covid test. I did, and both were negative.

Sunday, May 24

Recovery Report

HRV: 31, Resting HR: 61.

Yesterday was rough, hopefully I'm turning the corner.

Weekly Recap 20 - May 11

Intentions

Have a better race mindset

Weekly Totals

Run 14.21 miles. Ride 37.31 miles. Endurance load 4:50. Yoga/stretch/mobility 4 minutes. Strength 55 minutes. Total training time 5:49.

Monday, May 1

Recovery Report

HRV: 41, Resting HR: 54.

Gym Session (30 minutes)

Abs: Rotary Torso (80) 3x10, hyper extension 3x10, hanging knee lifts 3x10, Abdominal Crunch (100) 3x10
Upper Pull: Pull-ups x3, Lat pulldown (120) 4x6, Seated row (120) 3x6, Face pulls (50) 1x12 (60) 2x10, Bicep Curl (50) 3x8, Reverse fly (60) 3x12

Tuesday, May 12

Recovery Report

HRV: 53, Resting HR: 54.

It's finally race day. The Mile in Kingsport is this evening at 7:05. I think John and I are gonna leave at about 12:30 or 1:00 this afternoon. Hopefully get to the hotel and relax a little bit before heading over to the park where the race is gonna be held. How do I feel about the race? I've done a lot of hard workouts. I've done a lot of speed sessions. I've done a lot of strength training. I've done a lot of the things that you would think would help one run a pretty fast mile. Am I confident, not really. I'm gonna go out as hard as I can and try to hang on for as long as I can. The one thing I wish I could've done, was been a little lighter. This morning I was 179. I'm trying not to worry about that because, you just can't. We'll see where it goes tonight and whatever happens I'm looking forward to the next phase of training. I'll be training for the Expo 10k and Fireball 5k.

Mike Lovelace Memorial Mile

My anxiety was high. My race readiness was low. On the starting line I was thinking what could be possible. I was hoping to run 1:40 quarter mile splits. I hit 1:38 on the first and 1:42 on the fourth split. The second quarter was my slowest 1:51. I lost some time there when I fell behind a couple slower runners and I may have lost a little confidence. On the third quarter I picked it up a little bit even with a bit of a hill to 1:47. I was pretty pleased. I thought I would be over seven minutes but I got in just under with a 6:56 6:57.

The oddest thing happened, my mouth got so dry I couldn't spit and my tongue would stick to the top of my mouth. It was vry annoying. I don't know if it was from taking antihistamines or increase pollen or just being a heavy mouth breather, but the mouth dryness was a hindrance.

Even though I had a lot of pre-race anxiety, and I don't know if I'm excited about running a 6:57, I am excited about doing more of these type of events in the future. It was a very fun event, very low-key, but well done. Hopefully I'll get back up there for another race or two. They are also doing some track meets that offer anywhere from 100m to mile races. Those are at Virginia High School and I might try to get in a couple.

Wednesday, May 13

Recovery Report

HRV: 27, Resting HR: 60.

I didn't have very good sleep last night and I've been struggling pretty much all day with fatigue. I did manage to get a 30 - 45 minute nap this afternoon that has helped some. Hopefully, I'll get a good night sleep tonight. I have a pretty big day planned for tomorrow. I'd like to run in the morning, maybe just an easy run, a lift at lunch if I could find time, and a little gravel after work.

Thursday, May Day

Recovery Report

HRV: 47, Resting HR: 57.

Morning Mobility (4 minutes)

Deep squat 60s, hip internal rotation, kneeling knee extensions, hip stretch

Morning Run

Today I did the hour run, which got me 6.42 miles at an Avg HR of 136 bpm. I didn't have any niggles. I felt pretty good, being mostly recovered from Tuesday's Mile race. Overall it was a good day.

Gym Session (25 minutes)

Lower Body: Calf Extension (100) 3x12, Hip Abductor (100) 3x12, Hip Adductor (100) 3x10, Single leg: split squat (15) 3x8, step-up (10) 3x8, bridge 3x10, RDL (15) 3x8, squat 3x10

NoBo

This is a fun quick jaunt down to the Poplar Creek gate. I got seven PRs. I pushed a little harder than usual. This was a good time, and I made it to sushi on time.

Friday, May 15

Recovery Report

HRV: 33, Resting HR: 57.

Last night after I got home from sushi, while sitting around watching a TV, I started getting really congested and kind of felt like I was taking a cold. I got out my humidifier, ran it all night. Did some nose spray, Afrin and allergy. I didn't have a very good night's sleep as my recovery numbers suggest. I should probably just stay on the couch, but can't do that.

Turnpike Headwind

I met Jerry at big turtle around 11 o'clock. We headed east on the Turnpike and then did some neighborhoods with tons of climbing. We got on Outer and it was just up and down. At one point we were climbing a 16.2% grade. I did have a little bit of an anxiety issue going up one of the climbs, but I took a little break and everything seemed to work out for the best afterwards. Once we got out of the neighborhood, we went west on the Turnpike to Bear Camp, then cruised on in for a total of 27.07 miles, in 1:47, with 1,100 feet of elevation. My average heart rate was 123 bpm.

Saturday, May 16

Recovery Report

HRV: 42, Resting HR: 59.

Morning Run

This was a 40 minute easy run that I did with Justin down the Third Creek Greenway. I'm pretty tired today so it was a strain. It was good to finally get a run in the books with Justin. I'm glad I decided to run fewer miles today because I am still recovering from not feeling well and Thursday and Friday's workouts.

Sunday, May 17

Recovery Report

HRV: 44, Resting HR: 53.

This morning I thought I was well. This evening I think I'm sick. I'm taking Kristen's recovery regime, maybe it will work. Maybe it is allergies. I did have a nap.

Weekly Recap 19 - May 4

Intentions

Return to pre-Boston E-load of 7.5-9 hours. Continue to focus on strength.

Weekly Totals

Run 26.08 miles. Ride 47.40 miles. Endurance load 8:05:08. Yoga/stretch/mobility 29 minutes. Strength 66 minutes. Total training time 9:40.

Monday, May 4

Recovery Report

HRV: 49, Resting HR: 58, Sleep score: 72, Training readiness: 58, Body battery: 74.

Hip Mobility (7 minutes)

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

Morning Run

I completed a couple E laps of the toast and 6 x 20s (Avg Pace 6:09) hill strides. My body felt recovered from the Dogwood 5k.

Gym Session (25 minutes)

Lower Body: Calf Extension (100) 3x12, Hip Abductor (100) 3x12, Hip Adductor (100) 3x10, Single leg: step-up BW 1x10 (10) 2x10, bridge 3x10, RDL (15) 3x8, squat 1x5 2x8, split squat (15) 3x8

I had a Smoothie King smoothie for lunch thinking I was making a good decision, but I was mistaken. The Hulk has 1,200 calories. I need to stick with the Activator only 420 calories.

Tuesday, Cinco de Mayo

Recovery Report

HRV: 43, Resting HR: 60

Morning Workout

3 x [2' R (Avg Pace 6:48, 6:59, 6:48), 1.5' R (Avg Pace 6:48, 6:46, 6:43), 2 x 200m F (Time 44.4, 43.8, 46.3, 45.2, 43.1, 44.4)]. I fought my demons today. Glutes are sore for yesterday's gym session.

NTC Sunset Stretch (11 minutes)

My feet were crampy.

Wednesday, May 6

Recovery Report

HRV: 36, Resting HR: 60.

Morning Zwift

10 minute E warm up followed by 1 hour Z2 with Bernie. Distance 18.84 mi. Time 1:00:19. Avg Speed 18.7 mph. Total Ascent 390 ft. Avg Power 140 W. Avg HR 126 bpm.

“Everything is a win, when the goal is experience”

NTC Sunset Stretch (11 minutes)

Thursday, May 7

Recovery Report

HRV: 41, Resting HR: 59.

Morning Strength 25 (7 minutes)

Slant squats 25, DB press (30) 25, Lateral raise (10) 25, Pull-ups 10 1 every 30s, Suitcases 25. Calf raise 25

Morning Workout

R/T/F 2 x [4x200m R (50.2, 51.0, 49.4, 49.9, 51.0, 50.7, 50.9, 50.5), 1k T (4:49.1, 4:49.4), 2x200m F (43.9, 45.5, 43.0, 45.7)]. This was a pretty good workout. The first set of four 200s felt comfortable. The 1k wasn’t too bad. The fast 200s were kind of tough. I didn’t have any issues except at the end of my warmup, I stopped to talk to Angela and Erin and afterwards my knee acted up a little bit, but it went away. No anxiety issues. No demons to fight. Just a little bit of wind and a good time.

Friday, May 8

Recovery Report

HRV: 44, Resting HR: 57.

Friday Gravel and Single Track

I went to Nobo today. Did some single track, did some gravel, and had a good time. Some of the climbs were exhausting. My heart rate got up as high as 147 bpm. I’m gonna call this a zone 2 kind of day. Some of the single track was a little more technical than I wanted. I think it’s Boulder. I don’t know if it was a root or a rock, but something whacked my undercarriage / bottom bracket or a pedal. I didn't see any damage so it wasn't too bad. It was a good time otherwise, and beautiful day. I got in an hour and 42 minutes with 1,300 ft of elevation.

Now I'm ready to do some porch drinking, maybe a couple of beers then make some dinner. Just chill until tomorrow.

Saturday, May 9

Recovery Report

HRV: 37, Resting HR: 60.

Morning Run Ride

Today's session was a run and ride brick. I did a 60 minute run where I pushed the downhills. This was a new thing that I picked up from Coach Roche. I did a 60 minute zone 1 ride with Kristen.

Sunday, May 10

Recovery Report

HRV: 43, Resting HR: 57. This is a move in a positive direction.

Gym Session (34 minutes)

Abs: Rotary Torso (80) 3x10, hanging knee lifts 3x10, Abdominal Crunch (100) 3x10
Upper Push: Incline Smith press (50) 1x8 (70) 1x6 (100) 1x3 (90) 1x6, Shoulder Press (50) 1x8 (70) 2x8, Chest Press (80) 3x10, Lateral raises (15) 3x15, Tricep pushdowns (50) 1x12 (60) 1x12 (70) 1x12

Weekly Recap 18 - April 27

Intentions

Try to get over this post-Boston trip funk I've been in.

Weekly Totals

Run 15.03 miles. Ride 47.73 miles. Endurance load 5:40. Yoga/stretch/mobility 18 minutes. Strength 58 minutes.

Monday, April 27

Recovery Report

HRV: 38, Resting HR: 59, Sleep score: 67, Training readiness: 32, Body battery: 41.

Zwift - Pacer Group Ride with Bernie

Distance 17.01 mi. Time 1:00:10. Avg Speed 17.0 mph. Total Ascent 860 ft. Avg Power 140 W. Avg HR 129 bpm.

Afternoon Run

E run with 6 x 20s hill strides. And some heat acclimation. Avg HR for the E portion 137 bpm. Today was a good day of training.

Foam Roll and Stretch (10 minutes)

Tuesday, April 28

Recovery Report

HRV: 33, Resting HR: 60, Sleep score: 69, Training readiness: 11, Body battery: 36.

No alcohol yesterday and recovery number still went lower. Maybe I'm consuming too much sugar. But, I'm going to start fueling more during any session that is an hour or longer. Real food on the bike and gels on the runs.

Morning Strength 25 (6 minutes)

DB press (30) 25, Pull-ups 1 every 30s for 3 minutes, Slant squats 25, Lateral raise (10) 25

KB Outdoor Session (23 minutes)

I chose strength and recovery today. No alcohol. Less sugar.

Wednesday, April 29

Recovery Report

HRV: 45, Resting HR: 57, Sleep score: 84, Training readiness: 40, Body battery: 74.

I'm testing Nutricost Sodium Bicarbonate. Today's goal is to take 3, 2.5g capsules, 1 every 15-30 minutes - 6:00 first capsule. 6:30 second capsule. 6:45 third capsule. Run 7:19.

Hip Mobility (8 minutes)

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

Morning Workout

R/F - 3 x [2' R (300m), 200m R (300m), 200m F (800m)]. I almost had an anxiety issue after the second 2 minute effort. I managed it well. My body felt ok. Maybe more pop in the legs. I last did this workout on April 14, Avg Pace was down 3 seconds and Avg HR was down 2 bpm.

Thursday, April 30

Recovery Report

HRV: 47, Resting HR: 58, Sleep score: 76, Training readiness: 54, Body battery: 77.

Zwift - Pacer Group Ride with Bernie

Trying to hit my Z2 with 1.5 w/kg with Bernie. Distance 18.31 mi. Time 1:00:09. Avg Speed 18.3 mph. Total Ascent 427 ft. Avg Power 144 W. Avg HR 123 bpm.

Gym Session (22 minutes)

Upper Pull: Pull-ups x3, Lat pulldown (110) 1x10 (120) 3x6, Seated row (100) 1x8 (110) 1x8 (120) 1x6, Face pulls (50) 3x12, Arm Curl (50) 1x10 2x8, Back Extension (70) 3x10, Reverse fly (60) 3x12

Friday, May 1

Recovery Report

HRV: 41, Resting HR: 57, Sleep score: 77, Training readiness: 58, Body battery: 64.

I have woke up tired, with a sore lower back. Hopefully a nap is in my future. And, I don't know if I should follow a pre-race recovery/rest schedule today or hit up NoBo on the SL6.

Morning Strength 25 (7 minutes)

Slant squats 25, DB press (30) 25, Lateral raise (10) 25, Pull-ups 8 1 every 30s

Afternoon Ride

A little bit of NoBo. I made it up Wisconsin with no issues. Distance 12.41 mi. Time 1:14:46. Avg Speed 10.0 mph. Total Ascent 909 ft. Avg HR 119 bpm.

Saturday, May 2

Recovery Report

HRV: 43, Resting HR: 59, Sleep score: 75, Training readiness: 55, Body battery: 63.

Dogwood 5k

My seventh race this calendar year. Am I progressing, getting faster, getting fitter, having any fun? I don't know, maybe. I haven't broken 23 in a 5k since November of 2024, that would be FUN! Splits 7:30, 7:44, 7:40, 6:44. AG 1, but got beat by Anthony Span for Senior Grand Master.

I let negative thoughts enter my head in most of my races. The Dogwood 5k was no exception. As far as my training goes, the focus has been on Jack Daniel's 1500 to 3k and what is missing from 5k - 10k specific training is the longer tempo workout. After the mile race next week I plan to add those back into the program. What will make me a more resilient runner?

Sunday, May 3

Recovery Report

HRV: 38, Resting HR: 59, Sleep score: 85, Training readiness: 48, Body battery: 51.

“We are so lucky to have health and happiness, be BRAVE!” Jenny Simpson