Adarq.org

- warm up x 2 km; tempo 1 km x 3 in [4:08, 4:01, 4:00] w/1 km jogging rest; cool down x 3.1 km (w/ one ~350m walking break)
T+DI 164, dew point highest i've ever seen it at 78. pretty happy with the intervals, though. total distance 10.1 km

- stretch

what was the weather like? strong correlation between temp/dew point and HR and work capacity for me.

- run 18.64 km in 1:36:14
T+DI 140 and holy shit does that make a difference. just gorgeous outside, dew point a good ten degrees lower than it's been. averaged 5:10 with plenty in the tank to kick a little in the last 500m just for fun. dad biked alongside.

- stretch

the more i think about it, the more i think trying to break 1:40 in a half marathon time trial would be a fun thing to do once it gets properly cool in the fall.

- 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.