Adarq.org

- track workout
-- warm up
-- 5 x 5 mins @ HM-->5k pace w/ 1 min jogging rest
-- cool down
sore! a week off kills, there's no way i should be sore from an 8.5-mile easy run. paces were 4:13, 4:08, 4:03, 3:58, 3:53, pretty happy with that. last rep was hard.

- run 1:12:46, 13.66 km
air temp being below 60 fahrenheit is such a boost.

congrats on the PB!

Hello from the Dolomites. In Italy for the next week and change. Hiked and ran today, plan is for more of that the rest of the time we’re up here. I’m not gonna journal as I go, didn’t bring laptop and it’s annoying to do on the phone.

Absolutely gorgeous up here.

oh i was definitely slightly worried about an injury out there, it would be a long way back to the car if i sprained an ankle or whatever.

- track workout
-- warm up
-- 12 x [400m @ 5k pace w/ 200m jogging rest; every fourth 400m @ "faster" pace]
-- cool down
this workout is apparently called "hammer 400s." did the 5k reps in 90-95s, "hammer" reps in 82-84s. it wasn't too challenging, jogging rests averaged right around my normal easy pace, didn't even have to run at a "recovery" pace.

- run 2:45:14, 27.60 km (w/ 9:48 break in the middle)
did a double loop of what's become my most common weekday morning route, with an "aid station" break in the middle to eat a sandwich (turkey and pesto on wheat bread), use the bathroom, and refill water bottles. left the clock running during the break. will try to be more efficient on race day! ten minutes is too long. used the raide belt, which is what i'll use during the races.

second loop was getting hot (T+DI 145) and it was humid the whole time (dew point 62), so i took a few minutes after finishing to ice my neck, face, and stomach. that felt good. also drank about 800mL of water within five minutes of getting home. didn't feel dehydrated out on the run but obviously was starting to get that way.

this put me at 102.94 km for the week, which is a PR and my first ever 100km week. feel pretty good about that. lower legs are cooked.

So meant to run to gym and do something low-impact for cardio, but it was closed again. I think it might just be shuttered? Lol, not too surprised given how empty, understaffed and cheap it is. Luckily there are plenty of options in the area.

with no warning? i almost can't imagine a membership-based business going out of business without sending an email blast. is it like a garage gym or something?

my wife is super focused right now on improving her squat form, and she's been trying out all sorts of cues. i'll mention that one to her. also, it's incredible that a decade-plus into squatting heavy and ass to grass every single day, you're still finding ways to improve your own form.