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i've been thinking of shirtless runs but, kinda can't do it in this forest. mosquitos/horse flies. shirtless feels so much better tho in the heat. that wind/air flow really cools you down. shirtless racing would be good.

it's surprisingly un-buggy here. i might have gotten one mosquito bite in the 2+ weeks i've been back. and that's including eating lunch and/or dinner outside most days.

morning

- push up x 25,22,22

afternoon

- pull up 20 x 2, 60s rests
supposed to find out how many "training sets" you can do. the PDF suggests training sets for someone who can do 11-12 pull ups might be between 1-3. so i went with 2, got to 20 sets, and got bored. will do sets of 3 next week and, as the PDF suggests, if i get more than 9 sets will add again the following week.

- run 10.05 km in 49:36
legs tired

- walk x ~1:20
met up with a buddy and walked through the park. as we got back to our cars it had started to drizzle and literally within seconds of getting behind the wheel -- i hadn't even put the car in gear yet -- the heavens opened and it rained like absolute gangbusters. flawless timing. 


i've been doing a lot of extra calf stretching throughout the day. seems to be helping.

oh yeah, one more update: i don't have covid.

morning

- push up x 22,15,19
less rest than yesterday between sets. i think i prefer more rest, more reps, but i'll keep messing with it.

midday

- run 10.0 km in 49:12
dew point 68F/20C. per the chart i posted in the heat/humidity thread, that should lead to a 3-5% drop-off in performance. averaged 4:55, although allowing myself to breathe a little harder than i typically do for ~10 km runs (three-in-three-out some of the time, instead of steady four-), which translates to an expected ideal-conditions pace of 4:39-4:45, which seems about right.

- stretch

this course (i've started calling it the "missouri avenue loop" to myself) has ~70m of elevation gain but it's rolling the whole way rather than a couple of long steep stretches.

also, ran without a shirt for the first time in ages. a good call. i think i'll start doing that whenever the temp is over 85 or so.

afternoon

- pull up pyramid x 1+2+3+4+5+3+3
+ is 10s per rep of the previous set

- stretch chest, shoulders, arms

- run 16.11 km in 1:26:19
absolutely hit the wall on the back half. very humid. overall average 5:21, which is slow but not terrible, but there were a couple splits around 5:50. woof.

legs shot.

- warm up x 2.4 km; 100m hill sprint x 5+3 w/jog down rest (one min extra rest at the "+"); cool down 1.x km
18-20s per 100. not ME, because i could feel my old right knee thing starting to pull, but ran each rep hard enough to be up on my toes. i really can't sprint, would be great to figure out what the hell the problem is. oh well.

- stretch

weekly mileage 53.4 km. solid.

starting anderson pull-up program. push up sets in the morning (doing technical failure rather than actual failure, at least to start with), and pull ups in the afternoon. today is the last day of quarantine, hurray.

- push up x 26,23,20

- pull up x 10,7,2,1,1
lololololololololololololololololololololololololololololololol. i rushed the last few sets a bit but...yikes.

she was thinking, "how hard can it be?" lol. and yeah i'm not really worried about my dad getting skinny-fat -- although with my mom that's a little more of a worry. just getting so skinny that he can't recover if he stumbles, you know? lot of single-leg work coming. clock lunges, that kind of thing.

- run 10.01 km in 47:04
ended up flying down some of the long downhills in the middle and keeping my promise to put a little more effort into the uphills. so this was comparable to a london 10k but with twice as much elevation gain. good.

- stretch