Adarq.org

last night

- warm up/glute activation

- climb x an hour

- dead hangs x a few

a buddy wanted to go climb so we did. heavy rust apparent for both of us but it was alright. also i got my flu and covid shots yesterday so shoulder a little sore. feeling very mildly achy this morning but not as bad as previous covid boosters. knee is feeling good, let's hope that carries through today. planning to do a light run a little later.

- track
-- warm up
-- 8 x 600 @ 5k pace [2:22, then 2:16-2:18 with 2:13 on penultimate rep] w/100m walking rest
-- cool down
faster than my 5k PR pace but i feel like i should be pushing harder on these more uptempo workouts. this still wasn't that hard. knee bugged me, flared up a little on the second rep even, but i decided to give it one more rep after that and it settled down. still, not great, will take tomorrow off from running and go to the gym.

thanks guys! legs definitely sore yesterday and today. ankle is feeling better, though: still a bit stiff and painful but i'm not limping. good sign. and yeah adarq that's a good point, the slowdown may have been affected by the ankle even though it didn't hurt the rest of the race.

also, meant to note earlier that my balls are chafed so bad. i forgot to reapply squirrels nut butter after the first lap on saturday and i regret that very much.

last night

- run 35:18, 6.88 km
nice and easy, beautiful weather.

it rained hard earlier this week and the course is very well shaded (it's almost entirely on forest trails) so there's a chance of some mud tomorrow. hoping the stream you have to cross twice isn't that high. but weather-wise, should be perfect: 40s-50s fahrenheit, low humidity, not much sun. i haven't slept well the past couple of nights, hoping i can at least sleep for ~6 hours tonight. planning to eat a bunch of pasta tonight, go to bed, get up at 5 to eat (my normal smoothie plus i'll add a bowl of cereal for the extra calories), have coffee, and give myself time to wake up a bit before i hit the road at 5:45. packet pickup starts at 6:30 AM, race starts at 7:30. must not forget safety pins.

i'm excited, a little nervous. lfg.

yo! nice hutch. what's that little enclosure for in the last pic?

last night


- dreadmill run x 5 "miles" @ 9/8/7/8/9 min pace
varied it up to help with the boredom

- superset x 2
-- BSS +25 x 10
-- SLRDL +25 x 8

- superset x 2
-- dip x 10
-- DB row 65 x 10

- dead hang x 30s, 30s
my grip needs to be stronger.

another 50-mile week in the books. feel pretty good.

- run 2:34:25, 27.02 km
pretty fair dress rehearsal for next week. distance and elevation gain very similar to the race loop. feeling pretty good, i could definitely have gone out and done that again. in my memory, the hills are steeper in patapsco, but that may also have been influenced by how warm and humid it was when i ran there. much more pleasant today and should be next weekend as well.

ETA: i also tried again with homemade carb drink. still made it too liquidy, but it actually worked out well. i think it will use the same mix next week: 2/1 maltodextrin/fructose ratio with salt, lite salt, and magnesium. i mixed up about 500mL of that, with powdered pink lemonade for flavor, and added 200mL of water, which ended up yielding just about 500mL of drink. in a 400mL bottle that gives me 216g carbs, or just under 90g carbs per hour, which i tolerate easily. could probably go a little higher, even.

A goal = finish without feeling like shit
B goal = finish under 5:30
C goal = finish under 5:15

- run 1:16:53, 14.26 km
lovely evening. i've let myself take it easy in the mornings this week, apart from yesterday, because jet lag. i'll be back to pre-work running next week.