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* another kid in headphones just carelessly removed plates on one side of my squat bar probably assuming that it is the weight storage pegs. can't even stop him by shouting because he was blasting his music. this is not an isolated. a few weeks ago someone had an accident there the same way because i was in the bathroom between sets.

the fuck?

yesterday

- run 17:33, 3.44 km
RPE 2

today

- gym workout: banded glute stuff, SL pogos, BSS, SLRDL, suitcase carries
something screwy with my neck, wtf.

later

- run 1:09:34, 13.64 km, w/ 6 x strides at the end
RPE 3.5. felt so good. had been feeling quite lazy and unmotivated the last few days. really can't wait for this damn race.

just finished john davis's (the runningwritings guy) book marathon excellence. really liked it, much more than daniels or pfitzinger. gonna take his suggestion to start rating workouts by RPE, just to get in the habit. thinking more seriously about a late spring marathon, and will definitely follow one of his plans if i decide to go for it.

- track workout
-- warm up
-- 1600m progressive pace marathon-HM-10k-5k
-- 5 x [400m @ 5k, 100m faster, 100m walk]
-- 1600m @ 5k
-- cool down
did the reps a little fast/optimistic: 3:40-3:46. final 1600m was in 6:09. felt pretty good, not too hard a workout.

- run 2:55:53, 32.32 km
let myself not worry about keeping HR down, overall average 134 but it crept up into the 150s over the final few km, especially (obviously) on climbs. i got a little lost toward the end, forgot that the route i ended up on has a section of busy road with no sidewalk or shoulder. oops. ended up a couple miles from home still when i hit 20 miles (which was the planned distance) and walk/jogged it from there. not logged.

knees got a little achy and also the evo SL's most famous problem - the tongue and laces kind of suck - reared its head for the first time for me. left tongue started sliding over and rubbing against my shin after about 25 km, had to bend down to correct it a few times. mildly annoying. but no posterior knee issues, no ITB issues. right plantar flexor just a wee bit at the beginning.

- run 1:14:16, 13.68 km
a little chilly, felt great. 39F/4C when i left the house. wore gloves, which was a good call.

- track workout
-- warm up
-- 5k-pace ladder 90s + 3:00 + 4:30 + 6:00 + 4:30 + 3:00 + 90 w/ 90s jogging rest
-- cool down
hard but okay. reps in the 3:50-3:54 range, except the penultimate one was way slow (4:10) and the final one a bit fast (3:47). right knee click was there in the first warm up km but went away, but now there's just a hint of the old thickness feeling. meant to note yesterday that i was having a bit of upper right calf tightness during that run.

don't beat yourself up too much, that level of consistency is wayyy more than most people manage! might help to have an external goal, though, if you want to step it up?