Adarq.org

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:09-4:11 w/60-80s walking rest
-- cool down
mild headache since last night, resulting from drinking a second tallboy at an event i went to and not eating enough food. very stupid, i knew even as i was letting my friend buy me the beer that i shouldn't be drinking it. but there you have it. apart from a strip running from behind my right temple down to my right trap, i feel fine and this was not challenging despite T+DI 145. pleased with myself for getting out the door despite the headache.

the event was cool, celebrating the anniversary of two local independent, worker-owned media sites. one covers local news and culture, founded by reporters from a beloved but defunct website that was shut down twice by previous owners. the other is a black leftist magazine. one of the co-founders of the latter is a philosopher whose work i like a lot. i met him, turns out he's a neighbor and, funnily enough, he was on the track this morning walking laps. i said hello.

- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:16, 4:16
-- cool down
HR higher than last week (average 144, 148, 155) because it's somehow even more humid. literally misty when i left the house. but pace felt good, breathing was smooth and even at four steps in, four steps out.

- run 37:46, 6.50 km
so humid, jesus. T+DI 147 but it's because the dew point is 71.

- SubT 10 8 x 3 mins
-- warm up (did a bit of extra stuff at the track since legs felt a bit heavy/dead)
-- intervals @ 4:03-4:07 w/ 60s+ rest
-- cool down
overslept so this was later than usual, which means sun was higher. T+DI 140 but felt hotter because no breeze and pretty much all in direct sunlight. after the fourth rep i started taking a little extra rest, like 15-20s, to make sure HR got down into the 120s before starting again. legs still didn't feel great and HR was rising in later reps so i called it a little early. still, a good workout and i'm pleased with myself for not bailing despite flat-out not registering my alarm. i must have turned it off without really waking up. guess i needed the sleep.

evening

- squat 85 x 5,5

- calf raise 85 x 10,10

- DB SLRDL 20# x 8,8/leg

- push up x 12

- curl 20# x 5/arm

- tricep kickback 20# x 5/arm

- some random core stuff, L sits/holds and woodchoppers

i need to build out a little core/mobility routine to include with lifting sessions. calves twitching a little now. just reinforces the need to make sure they're strong.

also, joe, i know it's hot there right now but we're looking at 170+ T+DI later next week, 150+ in the morning. gonna be some slow runs.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:10-11 (last one in 4:09)
-- cool down
wore AP4's just for a change. it was nice out this morning, more rain yesterday cooled things off a bit. HR stayed under 155 for all intervals. RPE 5.

- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:18, 4:16
-- cool down
nice and easy, almost too easy. HR averaged 137, 145, 147 on the reps. T+DI 140ish but didn't feel that bad, maybe because it's a little cloudy.

evening

- squat 82.5 x 5,5

- calf raise 82.5 x 10

- DB SL calf raise 20# x 10/leg
we need an aerobic step with a beveled edge

- DB SLRDL 20# x 8/leg

- DB row 20#s x 10

- DB OHP 20#s x 10

ironmasters started arriving today! rest should be here tomorrow. it's such a heavy shipment that it comes in five boxes.

- trail run 1:52:20, 18.47 km
ate a small bowl of granola and had a cup of coffee about 40 minutes before heading out, and brought a SiS beta that i took around 10 km in. felt good. a couple of times had some weird feeling in my soleus on both sides, like something was gently gripping the backs of my legs. not painful though. i am getting mild calf twitches now 30 minutes post run.

meant to do 20 km on road today but it is really nice to run on the trails and with friends. distance is less important than consistency at this point, and i've now run 26 days in a row and 33 of the last 35. and did a much better job today of moderating pace to keep HR down, averaged 125 bpm overall and only crept over 150 once. chill enough that i will go for the 3 x 10 tomorrow. so, no ragrets about the change of plans. and anyway averaging ~75 km/~7 hours per week, as i have over the past three weeks, will be a great foundation for a marathon build.

i forgot to mention, the friend that i most frequently do these trail runs with ran a 4:58 mile last wednesday while we were doing our 5 x 5 min workout. he'd been trying to break it for a few weeks, to hit sub-3h marathon (he ran 2:58 at richmond last november) and sub-5 mile in his age 42 year. pretty impressive.