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.
