Intentions
First week of marathon training. Get more miles. Address issues early.
Weekly Totals
Run 30.29 miles. Ride 13.02 miles. Endurance load 6:21. Yoga/stretch/mobility 33 minutes. Strength 63 minutes. Total training time 7:57.
Monday, June 8
Recovery Report
HRV: 42, Resting HR: 57.
Lunch Run
I woke up not feeling good. I was a little dizzy. I tried eating breakfast then decided to go back to bed and I slept for an hour. I was feeling better a around lunchtime so I went to the toast for 30 minutes E and some hill strides. I got that in without any issues and felt pretty good.
Core Session (10 minutes)
Working on diagonal core strength, such as dead bugs, bird dogs, lunge with band pull, and dead bug on the bench with a dumbbell row.
Tuesday, June 9
Recovery Report
HRV: 44, Resting HR: 56.
Morning Run
It was hot and humid this morning, not ideal for running, but I struggled through. I got in an hour with 6×20 second strides. I had a little left knee issue but nothing terrible. It might change my focus on today’s Take Care of the Small Stuff workout. I warmed up with drills and cooled down with some stretching.
After lunch, I was hit hard by the sleepies and had to take a short 18 minute nap.
Wednesday, June 10
Recovery Report
HRV: 37, Resting HR: 53.
Yesterday, I had lunch at Don Gallo's and dinner at I Heart Sushi. I was expecting bad things. Before bed I had another dizziness episode, while fighting off an anxiety attack. I was afraid I wouldn't sleep, but my sleep score was 87.
Gym Session (27 minutes)
Lower Body: Hip Abductor (100) 3x12, Calf Extension (100) 3x12, Hip Adductor (100) 3x12, Single leg: step-up (10) 3x10, split squat (15) 3x8, bridge 3x10, RDL (15) 3x8, squat 3x10
Evening NoBo Ride
NoBo in the evening is not bad even if the feels like is mid 90s. With the canopy you are undercover most of the time, and if you do not push the climbs, it is not a bad place to hang out. The ride was over 1,100 feet of elevation and around 13 miles. Three guys passed me near the end and one of them was Roost. That did not make me feel good, but I went out to do zone 2 and get some elevation.
Thursday, June 11
Recovery Report
HRV: 38, Resting HR: 58.
Morning Run
Another hot and humid morning, but the Marina is always beautiful. I felt like I was dragging through the first 2 or 3 miles with little motivation or pop in the legs. I did feel a little better for the last couple miles, and I got in my 6×20 seconds of strides. Overall it was not a bad run. May need to take tomorrow off.
Mobility / Stretch (10 minutes)
Spine, hips, and calves
Gym Session (26 minutes)
Core: Rotary Torso (80) 3x10, Abdominal Crunch (100) 3x10, hanging knee lifts
3x10
Upper Push: Hammer Incline press (30) 1x10 (40) 1x8 (50) 2x5, Hammer Shoulder
Press (40) 1x10 (50) 2x7, Lateral raises (15) 3x15, Hammer Chest Press (40)
1x7 (50) 2x7, Tricep pushdowns (40) 3x15
Friday, June 12
Recovery Report
HRV: 38, Resting HR: 57.
Today was a recovery day.
Saturday, June 13
Recovery Report
HRV: 59, Resting HR: 51.
Mobility / Stretch (10 minutes)
Morning Run
I finally got some good recovery numbers, but it was still a little tough getting started this morning. The temperature was mid 70s at the start and mid 80s at the finish. I did 80 minutes E with a 6x100m strides. Another pretty good day, which sets me up nicely for a 10 miler next weekend. I warmed up with some drills and cooled down with some stretching.
I took a short nap after lunch.
Sunday, June 14
Recovery Report
HRV: 46, Resting HR: 55.
Morning Mobility/Stretch (10 minutes)
Quadruped thoracic rotation, open book stretch, thread the needle, calf, hamstring, hip flexor, piriformis - foam roll and stretch
Recovery Run
30 minutes at the toast. It poured rain on me for half the run.
