Adarq.org

- track intervals
-- warm up
-- 1+2+3+4 mins @ ~5k pace, 1 min rest between reps
-- 1200m @ "faster" pace
-- 1+2+3+4 mins @ ~5k pace, 1 min rest between reps
-- cool down

T+DI 152. messed up the pace button on the first set of timed reps but the second set were all between 3:54-3:59, which i'm happy with given the humidity. did the 1200 in 4:26, which is ~5:48 mile pace. subjectively this was a hard workout but not a killer.

ETA: also, bit of DOMS today. not bad, though.

- warm up
-- jump rope
-- joint mobilizations

- strength
-- 2 x [3-way calf raise x 10 + tib raise x 15]
-- 2 x [sideways band walk x 60s + standing clam x 10/leg]
-- 2 x [heel floating BSS x 30s + med ball ham curl x 12]
-- depth drop x 5,5

- squat 185 x 5,5

- RDL 185 x 5,5

- dip x 10+3+3+3

- climb x 45 mins

felt pretty good. i really need to be better about mobility/soft tissue work.

the vibes were great, very supportive. big spread of ages (the youngest was a 9 year old who set the maryland state age group record in the squat and bench and qualified for junior nationals, very cute/cool; oldest were in their 60s), about 60/40 men/women. there was a mother/daughter duo competing in their first meet together, both really strong. queer friendly. nobody being a gatekeeping dick as far as i could tell. no grime to speak of, although the gym didn't have a/c so it was a little warm.

- run 2:25:28, 22.00 km
T+DI 166, dew point 76 which is about as high as it's been all year. about 18km of this was on trails. 467m/1532' of elevation gain and equal descent, plus lots of roots and rocks and a bit of mud, so my quads and calves are a bit tired. should stretch later just for the relaxation of it. HR averaged 144. this definitely qualifies as a hard workout. pace chart looks insane, lol. like an earthquake on the seismometer.

average pace was 6:37, which confirms that my watch was out to lunch yesterday, there's no way i was slower yesterday than today. conditions added probably ~15 minutes to my total time, per that chart joe and i were discussing recently. mid-run i started fantasizing about running in the snow. it was hot.

ETA: extrapolating to the distance of the 50k race course loop i'll be doing in october, this route is pretty much dead-on in terms of elevation gain. that's interesting. assuming decent conditions and that i'm able to keep building fitness (i.e., not get hurt), that means sub-5 hour is not unrealistic.

makes sense. don't discount the benefits of acute relief, though!

Quote from: LBSS on July 08, 2025, 09:08:05 am

go to PT?

maybe if i'm not seeing any improvement after another week of activity modification. i have never had particularly productive experiences with PTs, despite having seen 4 or 5 highly recommended people in my time training. like what are they gonna say "it's probably this, run less, strengthen your foot and ankle" cool thanks i worked that out already.

i guess if you've only had bad experiences, makes sense you wouldn't want to try again. i've definitely had that kind of PT, but i've had some good ones, too. helping identify root causes i wouldn't have thought of, for example. dry needling or other kinds of manual therapy. there must be some good PTs over there.

go to PT?

- strength
-- 2 x [forward/backward toe walk x 1min + forward/backward heel walk x 1min]
-- 2 x [SL standing clam x 12 + SL box squat x 8]
-- 2 x [slow deep BSS x 10 + hip thrust x 10]
-- sciatic nerve flossing 2 x 10
-- push up 2 x 15
-- hollow body hold 3 x 20s
right quad tighter than left, very noticeable on BSS. hurt anterior right knee a little, doing the ones with right foot back.

- run 1:59:06, 19.80 km
T+DI 150, kept it nice and easy, HR average 130. mostly in the shade but high humidity still plenty to deal with. felt pretty good. i drank less than last week, 1.1-1.2L total, but never felt thirsty and stopped to pee three times, which is a bit odd. drank mostly my electrolyte mix, barely touched the spare water bottle.

back up over 60 km and juuuust over six hours running for the week.