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- treadmill extensive tempo: 10 mins @ 11.5kph, 10 mins @ 15.1 kph, 10 mins @~10.5 kph
total distance 6.15 km. 15.1 kph is 19:52 pace, although treadmill caveat applies. challenging without being too draining. good.

- stretch

- run 8.56 km in 42:38 [last km in 4:24]
smoothly accelerated over the last km, felt nice. overall pace 4:58, with only first and third km splits over 5:00. it poured rain all day but stopped right as i got home. still had to pick my way around some mud and puddles and the track was slippery. i had it almost completely to myself. props to my 2-3 rainy-day track homies.

- stretch

- run 8.6 km in 44:35
lot of traffic, more waiting at road crossings than usual. take that away and pace was normal. minimal to no aches and pains, yay.

- suitcase carry @18kg KB x two hallway laps

- pull up x 7,7,6

- stretch

- kit laughlin jaw-neck sequence https://www.youtube.com/watch?v=QtH7lQrPoxU

Quote from: LBSS on February 04, 2019, 05:00:36 am

Came across this article in Outside about a rash of "FKTs" in ultra running last year: https://www.outsideonline.com/2386976/fkt-fastest-known-time-records-appalachian-trail

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For many, it seemed a foregone conclusion that Karel Sabbe would be awarded the male FKTOY for his herculean showing on the AT. The 28-year-old Belgian dentist and relative newcomer to the world of ultra-running did what many people thought was impossible: he not only bested Joe “Stringbean” McConaughy’s seemingly unbeatable 2017 record, but he did so by four full days. Sabbe’s FKT time stands at 41 days, 7 hours, and 39 minutes. He ran through some particularly awful weather in the White Mountains and was up before dawn every day, finishing his miles before sunset.

The AT is 2,200 miles long. He averaged a little under 54 miles per day for more than a month with no days off.

that's incredible, especially in that terrain.

Quote

Next frontier, adarq?

no. lol.

haha you say that now. but if/when you start traveling for races, especially if they're ultras, i bet you get tempted...

Came across this article in Outside about a rash of "FKTs" in ultra running last year: https://www.outsideonline.com/2386976/fkt-fastest-known-time-records-appalachian-trail

For many, it seemed a foregone conclusion that Karel Sabbe would be awarded the male FKTOY for his herculean showing on the AT. The 28-year-old Belgian dentist and relative newcomer to the world of ultra-running did what many people thought was impossible: he not only bested Joe “Stringbean” McConaughy’s seemingly unbeatable 2017 record, but he did so by four full days. Sabbe’s FKT time stands at 41 days, 7 hours, and 39 minutes. He ran through some particularly awful weather in the White Mountains and was up before dawn every day, finishing his miles before sunset.

The AT is 2,200 miles long. He averaged a little under 54 miles per day for more than a month with no days off.

Next frontier, adarq?

it wasn't a shin splint. i had those in high school. this was too localized.

good call on the neck mobility. i carry a lot of tension in my scalenes especially. couldn't hurt to work on them a bit.

aaaand today i'm really sick. woke up in the middle of the night with terrible neck pain and bad headache, was awake for a while, woke up again at a normal time and still with the headache. i took an ibuprofen and a sumatriptan (although it didn't feel like a migraine) and went back to bed until 1:30 PM. i'm functional now but head still hurts. maybe this is my body's way of saying, okay bud 40+ km for a few weeks is great and now it's time to dial it back before raising volume again.

- run 8.5 km in 42:26

track is just a wee bit quicker than the road/sidewalk. 5:00 very comfortable average pace (range 4:57-5:05). my neck has been really stiff the last two days and while running today my right shin started bothering me, about 4" above the front of my ankle. still sore right on the edge of the bone. and my right hip and IT band feel a little janky. our bed broke so we've been sleeping on the guest bed, which has a much harder mattress. my gf loves it but i prefer the soft spring mattress. will go get a replacement beam tomorrow and hopefully the stiffness will resolve.

tomorrow will be the weekly hard workout. i've been thinking about the two-mile test and going for 12:XX, which would be sub-20 5k pace. but i don't think i'm fit enough yet. may do a repeat of last week's workout but trying to stay under 4:00 pace for the last hard rep.