Adarq.org

- run 1:12:12, 13.50 km, w/ 4 x strides down to sub-mile pace
RPE 3. chilly, 20F/-7C, first time wearing fleece on a run this winter. had to slow down in a couple places because the road was covered in ice. balaclava helped in the early going.

- dreadmill run x 20 mins

- climb x ~an hour

- DB OHP 40s x 5,5

- calf raise 225 x 5,5

- track workout
-- warm up
-- ladder 1 min +2+3+2+1+2+3+2+1, w/ 1 min "long run pace" rest
-- cool down
ladder was meant to be in variable pace, with 1 min reps @5k, 2 min @10k-10m, 3 min @HM. resting pace was meant to just not be very slow. had a hard time dragging myself out of bed this morning so was still kind of warming up for the first rep but after that i settled in and did ok. probably silly to do back-to-back "speed" days. i didn't push very hard in either, in my defense? won't make a habit of it. RPE 6.

 

- run 38:57, 7.12 km
very easy, RPE 2. slow pace enforced by conditions: the dreaded wintry mix. i spent like a half hour inventing excuses for why i shouldn't get out the stupid door (it'll be icy, what if i fall, it's gonna be so unpleasant getting sleeted on, i can always run later after it stop snowing). eventually got over it and glad i did. never feels good to quit on myself, always feels good to follow through. incredible that i have to learn that lesson over and over. there were a couple of slippery spots where more snow/slush was sticking, but overall conditions were fine. i just, again took it slow. fat flakes now, looking out the window.

ETA: just signed up for the glass city marathon in toledo, ohio, on april 26. first marathon, and first marathon training block, here i come!

- dreadmill "hills" x 40 mins @ easy pace
RPE 3

- pull ups x 5+5+5+4 w/ 1 min rest
fuck me i'm weak. but at least no neck pain.

- windshield wiper x 4
fuck me i'm weak.

- climb x 40 mins
just working my way through all of the three easiest grades in the big room at the gym. extremely out of climbing shape, no surprise.

- dips x 10,10

- treadmill workout
-- warm up x 10 mins
-- 7 x [3 min @ 9.1mph, 1 min @ 5mph]
RPE 6. workout is from marathon excellence: 7 x 3 @90-92% 5k pace.

thanks y'all! @kf, i do want to get out to hawaii at some point, never been. a destination ultra might be just the excuse...

- run 1:13:09, 14.00 km
was supposed to meet up with the running group for an easy pre-thanksgiving run but ran to the wrong intersection and decided to do a little uphill tempo to see if i could catch them. did manage it, but consequently this was not as short or as easy as it was supposed to be, lol. quads still definitely hurting a bit on the downhills.