Adarq.org

- warm up x 2 km; extensive tempo x 3 km in [4:10, 4:04, 4:03]; cool down x 4.05 km
T+DI 152; not that hot but dew point as high as i've ever seen it. so humid. the tempo section was an out-and-back but mostly uphill since i turned around beyond the halfway point.

- stretch

- run 8.06 km in 40:00; walk x ~300m; run 1.87 km in 10:42
T+DI 158 per accuweather but that's bullshit, it's gnarly outside. went out way too fast, first 5 km in <24:00. slowed down a lot but still hit 8 km averaging <5:00. the course i planned out was too long anyway so i didn't mind walking for a little to recover because i was struggling and worried about overheating again.

- stretch

left IT band felt very tight to start, as it did for much of the run yesterday. loosened up quicker today. should do some SMR but it doesn't bother me in the slightest except when i start running so i forgot.

https://www.cbssports.com/nba/news/nba-boycott-live-updates-jacob-blake-shooting-leads-to-bucks-magic-lakers-blazers-okc-rockets-postponement/live/

holy fuckin shit the bucks went on a wildcat strike today against the attempted murder of jacob blake and now all of today's games are postponed. absolute muhammad ali king shit.

 

EDIT: holy fuckin shit the brewers decided not to play, too! the nba is one thing but baseball is full of rednecks! that is wild.

rest today as well. did a bunch of stretching: legs, lats, wrists.

when i was in high school, you'd get marked more harshly the second time you made an error on a paper than the first time. and you'd get credit for not repeating an error. "hope to COPE, dope a ROPE" (correction of previous errors...repetition of previous errors). never forgot that little mnemonic. i have had too many goddamn re-entry overuse injuries. to get one now would be ROPE of the first order.

- run 18.01 in 1:38:04
T+DI 161. decided in the last 3-400m to try to finish just under 1:38, failed by three seconds. 5:27 average, brought down a little by the first and last km (5:06, 5:03). that's a wee bit too fast for a long run in such conditions but didn't feel bad. achilles a little stiff and weirdly may have gotten a little blister on my left heel.

- stretch

no run tomorrow and will take it a little easy tues-thurs because of not wanting to shoot mileage up too fast after the week off.

- bike ride x ~10 miles
rode down the oceanfront road with my mom. nice and easy, very pleasant.

mostly in the sound between the coast and the barrier islands where we stay. i've done a little in maine as well but a long time ago. and we did a fair bit of whitewater canoeing when i was a kid. never done any open-ocean kayaking.

8.5 miles is a good amount, especially if you're fighting against the tide or current. we did probably 6-6.5 the other day and most people were wiped out by the end.

- kayaking x ~3.5 hours
so nice. the last 45 mins or so were against the tide and into the wind, pretty heavy going. beautiful day, didn't get sunburned. shoulders gonna be a touch sore tomorrow.