Adarq.org

- run 58:44, 10.46 km
warm and breezy.

evening

- squat 75 x 5,5

- calf raise 75 x 10,10

- RDL 75 x 6,6
felt heavy

- barbell curl x 10

- push up x 10

- plate hold 20 x 15s/side

a little tightness behind my knees on the calf raises. kind of odd.

- run 27:39, 5.09 km
very light and short, trying that on instead of a full rest day. warm.

- SubT 8 x 3 min
-- warm up
-- intervals @ 4:05-4:06 w/ 60s walking rest
-- cool down
Rx is for 10 x 3 but i overslept and had to drag myself out the door. trying to hold back from pushing too hard, stay on this side of the line, etc. workout felt fine.

i wonder if it's just that racing really fucks you up more than you think/feel, and your body just needs more time to recover before a return to intensity than either of us took. john davis said something along those lines to me, about my calf: basically, that it's possible that my legs were just still beat up from the marathon even if they felt fine.

- run 58:03, 10.47 km
lovely weather continues. i sped up to beat a light about a mile in and right calf cramped very mildly. stopped immediately and stretched it on the curb for about 30s. considered turning around and walking home but decided to test it out and glad i did. felt totally fine the rest of the way. still, just a reminder to be careful. a little quicker today, but HR averaged 122 and peaked at 132 so not from greater effort on my part.

meant to lift last night but wife requested a somewhat involved dish for dinner - nothing fancy, just multi-step - and she's eight months pregnant, exhausted, and stressed out by work. easy call, plus dinner was very tasty if i do say so myself. may lift at the office tomorrow, let's see.

yesterday

- run 59:30, 10.44 km

today

- run 1:16:35, 13.76 km
of my two main loops, i run the 10+ km one about 60/40 clockwise/counterclockwise, but for some reason the 13+ km loop is at least 90/10 counterclockwise/clockwise. decided to do it clockwise today and my autopilot malfunctioned as i was heading out the door. turned the wrong way down my street and didn't catch myself until i was around the corner, hence the extra 90m or so.

- SubT workout
-- warm up
-- 3 x [2 km, 2 km, 1 km @ SubT pace w/ 90s rest] (4:18, 4:18, 4:18)
-- cool down
everything felt good. in the interest of caution decided in advance to use the longer-rep SubT pace for these medium-length intervals and only do half the last rep. long SubT pace is 4:16-4:23, per lactrace. second interval started a bit fast but i slowed it down so average was alright. weather spectacular: sunny and mid-50s, dew point in the 40s. it'll be warm today but not humid. we earn days like this in DC.

plan is to lift later, adding a bit of weight. very easy tomorrow and i'll try again on sunday to run a bit longer. come onnnn, little calfy. ran into a buddy from the training group at the track and we cooled down together; he mentioned that whenever he's had long-term injuries in his running career (he's about 10 years older) it's been a calf. cautionary tale.

afternoon

- warm up

- squat 60 x 5,5

- SL deficit calf raise x 15/leg

- DL calf raise 60 x 10

- RDL 60 x 10

- row 60 x 10

- progression run
-- warm up
-- 4:56 > 45 > 36 > 23 > 14 > 03
-- cool down
calf felt great, rejoice! weather tropical: i don't usually post relative humidity but it's 97% right now and not raining. dew point 70. not too warm, though, 70/21. knock ~5s off each km to get to "ideal temperature" pace equivalent.

evening

- squat 50 x 5,5

- DL calf raise 50 x 15

going through the motions