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ended up running only once on the england trip. i got a migraine one day in london that i'd intended to run (with joe, we ended up getting breakfast instead), and then once we were out in dorset at my in-laws' place i got properly sick (haven't vomited that much since...2018, when i had giardia the first time?). it went around: nephew got it first; then my niece and sister-in-law; then me, my wife, and my father-in-law; then my brother-in-law. mother-in-law apparently has an iron stomach, despite being outwardly by far the least fit of the bunch. made for a kind of funny and disjointed christmas, but we still managed to have a good time with whatever crew was well enough on a given day!

back at it this week, which should be the start of my 16-week build to toledo. however, my wife and her best friend separately started planning a baby shower for the weekend of that race, so there may be some adjustments. hopefully they can shift the event forward a week or something. but this is likely to be our only baby shower, so if it comes down to it i'll prob see if i can offload the bib and find a race for the weekend after.

oh, yeah, forgot i hadn't posted that on here yet: my wife is pregnant! wheeee, gonna be a dad!

mazal tov!

28-12-25

Run - 40:33, 7.3k
Stairmaster x 20 mins
Ellipptical x 10 mins

+ calf raises

23-12-25

Cardio x 50 mins (oh which 20 mins zone 3/4 -- did 105 flights on stairmaster in those 20 mins)

+ full body lift

25-12-25

Run -- 9.34k, 48:00 [2k warmup, 2k @ 4:40, 1k easy, 1k @ 3:57, 1k easy, 1k @ 4:24, cooldown]

Calves + Dips + Chins after, up to +30kg for the OL calves now

felt great! that 1k rep was very controlled feeling, too, as was the 4:24. Guess all the very hard stairmaster means i will have hopefully kept a decent amount of top end fitness. done just enough to maintain.

Foot felt 95% on the run, and soreness much lower than usual on the calf raises. getting back to it!

21-12-25

Run -- 32:05, 6.19k, uptempo (4:30ish) for ks 2-4

Lift -- chins, dips, OL calf raise

Notes

Foot not really getting notably better, so after meeting up with LBSS in the AM, decided to just get back to running  as long as foot isn't getting worse. Just got to stick to calf raises and other rehab type stuff too!

15-12-25

60 mins cardio (of which 25 moderate) + some lifting

13-12-25

Cardio--

Run 15 mins, 2.5k [to gym + treadmill, almost 0 pain!]

Stairmaster x 100 flights in 15:41, wrist HR saying 175 avg, with some ventures into the 190s -- hard for me to say if that's accurate, but RR was in the 40s and this felt like a near race effort

30 more mins between easy treadmill incine walking + some slightly higher effort elliptical

Lift --

One Leg 45 degree hip extension
Leg Extension
Cable Row
Pec Deck
OL Calf Raise (+22.5kg -- also less pain than usual here on the left!)
lateral raise

jog home

Notes

nice nice nice, not out of the woods yet but foot feeling a lot better, optimistic that i'll be able to sprinkle in a bit of running and be back to normal soon enough. also felt fit/sharp on the treadmill jog, so feeling good that i'm doing enough to keep fitness

sub 15 for 100 flights would be a `fun` goal -- pretty brutal effort today

09-12-25

50 mins cardio, of which 20 hard

calf raises + rdl + lateral raise + curl

10-12-25

45 min easy stationary bike

chins + dips

Notes

foot getting a bit better, doesn't hurt too much when i jog to them gym, though doing the big toe-focussed calf raises still causes some pain -- the sign for me will be when those stop causing any irritation