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Had 3 super stressful days at work, 12.5 hr days with literally no breaks. Then got a puncture on my way home and had to walk my bike for like an hour lol. There is literally no time to do anything else in these days, it sucks.. Gym is out of the question if I want to sleep >6 hrs.

So needed some fun today, headed out to a local Reservoir and just ran

14.4km in 1hr 17m 44s

Avg 5:22 1k split

Check out my activity on Strava: https://strava.app.link/FLJhDUJTCU

Totally destroyed after but it was super fun. Again it was a minor side stitch holding my pace back for the first 10k or so, the last few km was pretty rough terrain which was super fun but slowed me down a little.

By far the furthest I have ever ran haha, super enjoyed it. We've had great February weather so it was like 18c blue skies and a light breeze, just perfect for running.

 

awesome man.

you have such beautiful areas to run as well. man i'd be in heaven in that environment hah.

top of right foot still hurting after physical activity. odd.

02/25/2019

2019 spinach salads: 4

diet:
- ate decent

08:00 AM: strength!
- lots of stuff
- 3sec paused dead hang ng pullups: BW x 5, sad
- finished with some empty bar squats, ohp, curl .. squat/ohp felt so good.

08:30 PM: empty bar: squat {30, 30, 40, 50}, standing OHP {25}, curl {25}
- https://www.strava.com/activities/2175771676
- quick high rep session
- wanted to get some heart rate data for fun
- probably going to be sore from that
- felt good
- heels elevated, half squat, comfortable/close stance

standing ohp made my HR blow up a bit (140's) and HR didn't recover fast. HR recovered quick with squats, and didn't get too high.

how about funny image.

light day. hot as fu*k.

took a nice 2 hour nap after that heat-run. felt so good.

02/24/2019

2019 spinach salads: 4

diet:
- ate good/clean
- cookies & cream milkshake after run
- spinach salad
- awesome gouda cheese + crackers
- other stuff

10:00 AM: very light: 1h ::: (mulch hill path, overheat + crazy hot outside = insane) /// rough for only 1 hour
- https://www.strava.com/activities/2172691036/overview

top of right foot starts bugging ~45 min in lately

I quit pursuing 40" SVJ and 44in RVJ.

Too old, too much work! 

lol.

all good. being honest with yourself is tough but respectable.

probably a good idea to keep doing something tho, just for the health side of things. ie have fun/stay healthy.

pc!

been resting. took 4 days rest before i couldn't feel my right achilles being "tender" anymore. so got a light run in!

other than that, legs felt great. only sore on monday night, then felt fine every other day. nuts.

02/22/2019

07:15 AM: (after 4 days rest) /// very light: 1h26m ::: (grass, good overheat, feel ok) /// felt left hip very slightly at 8:5X so slowed it down, right achilles felt ok
- https://www.strava.com/activities/2166959971

legs felt great after marathon, but left hip/right achilles needed to heal. right achilles was worse the first few days after the marathon. left hip seemed ok. but on the run today, actually felt my left hip/back a few times & didn't feel achilles at all. good news about the achilles i guess (achilles stuff always freaks me out). need this hip/back shit to disappear it's weird. top of right foot along the big toe side hurts a bit too.

will just keep going super slow until i feel 100%.

overheat was solid, HR kept going up even with such a slow pace. was cookin.

he's the gOAT. probably did most of those first try.

^ Thanks, I meant if 160 spm is normal, searched it, is absolutely normal.

ya it's normal. 160 is on the "low end" but still normal. it'll increase naturally most likely. 175-185 is probably the avg race SPM. i used to be in the 180's. now i'm always in the 190's, even for longer races. it just increased naturally for me.