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it was! plan is for this weekend to be even huger.
that is a wild-looking exercise. i've been doing banded sideways walking, standing banded wall clamshells (like this but trying to keep my upper body more upright: https://www.youtube.com/watch?v=UQ7IuESLoPs), and strict SLRDLs, all of which activate it in different ways, but i'll give that a shot! am i right that he's leaning his knee pretty heavily into the bench?
and sadly, no access to a leg press or calf machine. best i could do would be weighted calf raises on a step. which would probably be a good thing to add.
- run 1:13:45, 12.44 km w/ 4x100m strides
strides all in 16.xx. if i didn't know any better i'd say i almost took it too easy, HR average 123. no plantar feeling this morning. did some gentle dynamic stretching of calves before leaving and right calf was a little tight when i first started out, which i wonder if that's a reaction to the stretching.
me, too.
- run 2:33:00, 26.02 km
T+DI 130, a little warmer than yesterday but dryer. warm in the sun and not much breeze but overall pretty nice out. kept it chill and also kept a running clock for a couple of "aid stations" - one where i took a bathroom break and one where i just changed over water bottles from back to front of pack. lost about 5 minutes between those two stops, not too bad.
ETA: ran an easy-pace marathon over the past two days: total of 42.4 km in 4:04:08. total distance this week 76.54 km, total time on feet 7:40, both clear lifetime PRs.
have been having faint whispers of plantar fasciitis when i first wake up in the morning, for the past few days or maybe as long as a week. need to stretch calves and be more vigilant about activating glute medius as a pre-running warm up.
- run 1:31:08, 16.23 km
T+DI 138, praise holy jeebus. it's down into great running weather yet but so much nicer than it's been. HR averaged 130 and pace was a solid 10-20s quicker per km than recent runs. nice to be able to run an easy 10 miles and feel like nothing's happened.
also, my destination today was notable. recently, my parents had a bench installed in a park near their house, dedicated to my brother's memory. it's off by itself, facing the creek and away from passersby on the trail, as he would have liked to sit. there's a plaque on the back rest. it's very beautiful and i sat on it for a few minutes about halfway through the run. won't be the last time i do that. i miss him.
oh yeah i liked AOT. in my memory, like 75% of the appeal was waiting excitedly for captain levi to do some dope shit.
confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...
lol, i respect it. what's the show?
