Adarq.org

goats are so funny, that one gets whacked in the head and without missing a beat starts eating the thing that just whacked it in the head.

glad you're happy down there, adarq! how are the silkies themselves?

- SubT 5 x 6 min
-- warm up
-- intervals @ 4:10-12 w/ 60-90s walking rest
-- cool down
T+DI 139, should have done these a few seconds slower. HR got into upper 160s during the last two intervals, which is above threshold. RPE 7.5, so i don't think i did too much damage, but next time will check weather the night before and reprogram watch to accommodate. have already done so for friday, given the forecast of T+DI 146 at 6 AM.

Parking here for future reference.

Pennsylvania Triple Crown of Trail Running: https://patriplecrown.com/the-races/. To complete it you finish the Hyner 50k (April), Worlds End 100k (June), and Eastern States (August) in the same calendar year. All with a ton of climbing/descending. Maybe in a couple of years, if I hit marathon goals.

Run the Perimeter: https://www.racetheperimeter.com/about. A solo or team race around the border of DC. Would be fun to organize a team and try to win.

Terrapin Mountain 50k: 3500' of gain. Could be a good tune up for Miwok.

Miwok 100k: https://miwok100k.com/. Looks beautiful and fun, and it'd be neat to do as part of a West Coast trip. 6500'+ of gain.

Rim to River: https://www.rimtoriverendurance.com/. The coolest seeming 100-miler within a relatively easy drive from me. It's in an absolutely beautiful part of the country at the most beautiful time of year there. 12,000' of gain. Very popular so you have to get in via lottery.

- run 1:40:30, 16.23 km
mostly on trails, so ~400m/1300' of elevation gain. plus it's very warm and humid, T+DI in the 140s. not too bad in the shade and there's a bit of a breeze but still. HR averaged 140 but lots of surges into the 150s, so i will skip the 3x10min tomorrow and just run easy. everything felt good, though.

 

- run 59:18, 10.47 km
legs a little sluggish to start out but overall felt fine.

- SubT 5 x 6 min
-- warm up
-- intervals @ 4:10, 4:10, 4:11, 4:09, 4:12 w/ 60-90s walking rest
-- cool down
rested until HR got down below 130, time varied between reps. fourth interval was slightly too quick, oops. right calf felt a little tight yesterday but it was fine this morning. added a bit of stretching to my normal pre-run warm up, which felt good. EDIT: back in the gray, let's gooo.

evening

- squat 70 x 5,5

- DL calf raise 70 x 10,10

- RDL 50 x 10, 70 x 10

- BB row 50 x 5,5

- push up x 10

i think this is a good approach, taking things really slowly and easily. haven't had any soreness so far and there's plenty of time to build.

- SubT 3 x 10 min
-- warm up
-- intervals @ avg 4:21, 4:20, 4:21 w/ 90s walking rest
-- cool down
felt good, first full NS workout.