Adarq.org

last night


- dreadmill run x 5 "miles" @ 9/8/7/8/9 min pace
varied it up to help with the boredom

- superset x 2
-- BSS +25 x 10
-- SLRDL +25 x 8

- superset x 2
-- dip x 10
-- DB row 65 x 10

- dead hang x 30s, 30s
my grip needs to be stronger.

another 50-mile week in the books. feel pretty good.

- run 2:34:25, 27.02 km
pretty fair dress rehearsal for next week. distance and elevation gain very similar to the race loop. feeling pretty good, i could definitely have gone out and done that again. in my memory, the hills are steeper in patapsco, but that may also have been influenced by how warm and humid it was when i ran there. much more pleasant today and should be next weekend as well.

ETA: i also tried again with homemade carb drink. still made it too liquidy, but it actually worked out well. i think it will use the same mix next week: 2/1 maltodextrin/fructose ratio with salt, lite salt, and magnesium. i mixed up about 500mL of that, with powdered pink lemonade for flavor, and added 200mL of water, which ended up yielding just about 500mL of drink. in a 400mL bottle that gives me 216g carbs, or just under 90g carbs per hour, which i tolerate easily. could probably go a little higher, even.

A goal = finish without feeling like shit
B goal = finish under 5:30
C goal = finish under 5:15

- run 1:16:53, 14.26 km
lovely evening. i've let myself take it easy in the mornings this week, apart from yesterday, because jet lag. i'll be back to pre-work running next week.

i was wondering where you'd gone.

agreed that if your body feels good you should follow through with the race. most of the faster guys in my running group are racing all the time, even throughout the summer, and it seems the training stimulus from non-tapered races is hard or even impossible to replicate in training. as long as you're not always trying or expecting to PR. i intend to race more frequently once i get past the JFK.

home again, arrived last night. ended up doing a lot of walking last week but only one additional run. will be interesting to see how the legs feel today! not ideal to have a cold turkey week but such is life. it was a great trip.

- run 1:16:09, 13.69 km
properly cool out for a change. tired and legs a bit dead.

ETA: also, noticed that september was my first ever 200-mile month. 322.42 km, or 200.34 miles. good stuff.