Adarq.org

https://www.irunfar.com/coaching-the-2025-utmb-champions-scott-johnstons-focus-on-muscular-endurance

yesterday

- track workout
-- warm up
-- 4 x 200m w/ 200m jogging rest
-- partner 4 x 400m w/ rest while partner runs
-- mile @ 5k pace
-- partner 4 x 400m w/ rest while partner runs
-- cool down
pretty tough, but i paced myself well enough that my last 400 was my fastest rep of the workout. 200s were 40-41s, 400s were 83-86s except the last one was 80s. mile was ~6:10. helped that it was nice and cool out. left knee clicked just a little during warm up but went away once i started running faster.

also, extremely awesomely, we were watched over for most of the workout by a bald eagle, which had perched on top of one of the light towers overlooking the field and track. some crows kept buzzing it but as far as i could tell it ignored them utterly.

today

- run 1:18:08, 13.89km
legs a bit heavy, this was a plod. not surprising after yesterday's intensity. humidity back up a bit but not hot. the route is a pretty nice loop, i can see it becoming one of the regular weekday morning runs.

- run 3:11:30, 30.00 km
mix of trail and road, 526m/1725' of elevation gain and a good chunk of the trail portion was very technical: roots and rocks and steep ups and downs. smack in the middle of the "hilly" range over the whole course. kept it zone 2, average HR 137, so pace was pretty slow. warm and pretty dry again, T+DI 122. this is both a distance and time-on-feet PR.

ETA: also got me to 86.23 km for the week, which is a weekly distance PR, and 284.53 km for the month, which i've never thought about before but is almost certainly a monthly distance PR. nice!

ETA2: used this to try out homemade energy + electrolyte drink for the first time. not a success. i think i like splitting up calories and hydration, so i'm getting hits of sweetness a few times an hour rather than constantly. also i just didn't drink enough, i'm a little more dehydrated now post-run than usual. 50/50 whether i'm gonna get a migraine later. i did take some magnesium after i got back, maybe that'll help?

will pick up some pectin and try the homemade gel route next.

ETA3: forgot to note that i was getting a little hint of the clicking and weird feeling in posterior left knee, especially in the first 10 km or so. it didn't get any worse, so i kept going. hint of plantar pain also there on and off today on right foot; it'd been gone for the past several days.

- tempo
-- warm up
-- 3 x [10 min @ sub-T, 1 min walk]
-- cool down
total distance 12.39 km, total time 1:04:32. HR stayed in the 158-162 range in the intervals (with the exception of a big hill on the last one where i both slowed down a lot and HR got up to 166-167 for maybe a minute). they were a little slow because almost entirely uphill. this felt great.

also, without noticing, i passed 1000 miles run for the year a couple of weeks ago, up to 1680km as of today. the buddy i ran with the other day told me he'd just passed 1500 miles for the year, so that's something to work toward!

did you ever figure out how you lost your watch? i lost my old garmin last year and it turned up months later, underneath the driver's seat in my car, camouflaged nicely against the near-black floor covering. very annoying but OTOH i really prefer the coros so kind of a blessing in disguise.

got back yesterday evening from the annual family beach week. it was a great time, as usual. got four runs in (including two NSA-style workouts, a 10x3 and a 5x6) for a total of 31k and also went kayaking and swimming and played some pickleball. and went to the gym one day when it was raining, did some squats and benched for the first time in a looong time, and assorted other strength work. 

on the down side, i hurt the top of my right foot somehow, i think by wearing bowling shoes that didn't slide well so my foot was slamming down and sticking. no other plausible cause comes to mind. very irritating, hopefully it'll be okay by tomorrow and my two-week "rest"/quasi training break will be over.

slept like 4-4.5 hours last night for some reason and woke up with a little plantar discomfort and a little thickness behind the right knee. decided not to run first thing. will do some stretching and activation throughout the day and try this afternoon if it's feeling good.