Adarq.org

the 200 brings me back to when t0ddday and i worked out on the indoor track at georgetown and his prescription for the day was something like 6 or 8 200s in under 30s. i hung in there for a while but literally could not finish the last one. pain.

I will be 28 or 29

?

what do you mean by SL GHR? if you mean it literally you'd have to have the most diesel hamstrings in the history of the world. or

it shouldn't mess with your shoes that much to do it on a track a few times per week.

- GMB warm up

- pirouettes x 3,3,3/leg

- handstand wall kick-ups x 5
got some good free holds. surprised at how little my skill in these, such as it is, has degraded. right wrist not super happy but should be okay if i don't go back to doing these all the time.

- planche front lever x 3
bit more of a struggle at first, oddly. when i've randomly done these over the last few months they've been easy to get into but first two today were awkward. kept holds very short, 5-10s. meant to do five but wrist safety first. EDIT: oops. planche in my dreams. right wrist not permissive of planche, no sirree.

- superset x 2
-- KB swing x 10
-- KB legs-extended russian twist x 10
-- KB rows x 10/arm

- stretch

felt like i haven't been getting enough power or core or upper body work in. this wasn't much but it was something. felt good. kept volume and intensity very low in the interest of not being incredibly sore for the next several days.

- interval workout
-- warm up run x 2 km @ 4:52 pace
-- 500m x 6 @ [1:56, 1:57, 1:56, 1:57, 1:58, 1:59], 1:00 walking rest
-- cool down run x 2 km @ 5:08 pace
felt manageable but challenging. mind was definitely devising ways to cut out early during the first couple of intervals but i overcame that without too much effort. pace was not as steady as it seems up there but god damn the watch is amazing with that: pre-program a range and it beeps and vibrates in different ways when you're going too fast, too slow, or just right [chef kiss]. 7.69 km total distance, 37:43 total time.

- stretch

need to figure out better notation.

ETA: also, this gets me to 29.7 km for the past seven days, including three days of no running. that is a good start. and fwiw, garmin measured my average HR as 162 for this workout, basically never going over 180 and recovering down to a little below 150 on the walking breaks.

- run 9.11 km in 47:46
took my own advice, followed joe and adarq and ran this very deliberately slow, 5:14 pace. distance PR. knees aching just a little now but i think that's partly from locking them out during stretches.

- stretch

it's super interesting, pretty much all your running has been pretty gentle but you were able to turn on the jets pretty significantly for the race. pretty impressed with 20:40!