Adarq.org

last night

- climb x 2.5 hours
buddy came about an hour in. hands rubbed very raw by the end.

today

- run 48:12, 8.42 km
a little too fast for an easy run day, it was cold so i started out a little quick and then wasn't aware enough to slow down. nbd, just need to be sure that on these days i'm really focused on keeping HR below 130.

yesterday

- dreadmill intervals
-- warm up
-- 4 x 5 min @ 6:53/mile pace, 2 min @ 10:00/mile pace
-- cool down
a workout i've seen in several places. it works well for treadmill, makes 40 minutes pass tolerably. i'll do it again, upping the working pace gradually.

- climb x one hour
meh

today

- trail run x 2:08:21, 22.00 km
meant to do 12ish miles today but a buddy texted last night to ask if i wanted to join him and a friend for an early morning run today. had to say yes. i didn't know they were planning to do most of it on trails, in the snow! there ended up being five of us for the first ~5 miles, and then my buddy and his friend turned around and i kept going with the other two. they're both in great shape, definitely pulled me up the hills faster than i would have gone on my own. i ended up stopping at a cafe and getting a coffee and a scone and then ubering the last mile and a half home, lol. really fun.

ETA: i was too warm with long underwear, a long-sleeve t-shirt, zip fleece, and hat. not uncomfortable at all during the run, the wicking worked great so i was dry while the inside of my fleece was wet. but that's too much sweat for a cold day. need to keep experimenting with layers on these cold but not very cold days. gloves remain a must.

yesterday

- run 40:48, 7.27 km
same thing as the day before, lapping the high school, middle school, and library near my house since their sidewalks are well shoveled. took a slightly different route home so lost a few hundred meters in distance. it's a drag to run on ice.

that turned into a two-day headache. unpleasant, was incapacitated for most of the day today, basically lay on the bed staring at the wall or with my eyes closed. feeling a bit better now but still fragile. the running group is going to meet up for a light run together tomorrow morning, since the track is under 8 inches of snow, but i'm TBD about joining. would be most likely my coldest-ever run (24/-5, windchill 14/-10).

saturday

- ski x 5.5 hours
cold and windy, windchill was around -9/-23 (air temp ~10/-12). but we layered up and it snowed on the way up - the drive was difficult, especially after dark - so we were fine until the wind really picked up in the afternoon and our faces started to get cold through the balaclavas. still, it was a really fun day.

today

morning:
- ski x 3 hours
conditions perfect: air temp was ~13/-10 and the wind had died all the way down. clear blue skies. and for whatever reason the mountain was not at all busy, we never waited more than 5-6 minutes for a lift. the snow was still nice, no ice which is the great bane of east coast skiing (the relevant subreddit is r/icecoast).

evening:
- jump rope
- mobility
- climb x 45 mins
was pretty dead but figured i'd join my wife at the gym anyway. i stuck to easy climbs for the most part and stopped when my biceps started telling me to cut it out.

- treadmill run x 20 mins @ 9:40 pace

- climb x 2 hours
my friend josh came. he's not as strong a climber so we focused on the easier stuff. it was fun, i like to teach and i'm enough better than he is that i actually have some useful feedback and advice to give. got him to the top of his first purple route, which he was happy about.

- push up x 11,10

happy new year!

- track intervals
-- warm up
-- 800+800+1200+1200+800+800 at between 5k and 10k pace
-- cool down
averaged 4:10 on the first two 800s, 4:11 and 4:04 on the 1200s, and then 3:56 and 3:46 on the final two 800s. still calibrating, i didn't want to go out too hard and i'm pleased that i did both the final two reps in under 20:00 5k pace. as i get fitter and more used to workouts at different paces i'll get more consistent.

- run 1:36:44, 16.50 km
let myself not focus on keeping HR under 130, just keeping pace very comfortable. HR averaged 134 and pace 5:52. felt great, like something i could eventually use as a target race pace for a moderately hilly first 50k. also did strides at the end (4 x ~one block).