Adarq.org

- run 2:55:53, 32.32 km
let myself not worry about keeping HR down, overall average 134 but it crept up into the 150s over the final few km, especially (obviously) on climbs. i got a little lost toward the end, forgot that the route i ended up on has a section of busy road with no sidewalk or shoulder. oops. ended up a couple miles from home still when i hit 20 miles (which was the planned distance) and walk/jogged it from there. not logged.

knees got a little achy and also the evo SL's most famous problem - the tongue and laces kind of suck - reared its head for the first time for me. left tongue started sliding over and rubbing against my shin after about 25 km, had to bend down to correct it a few times. mildly annoying. but no posterior knee issues, no ITB issues. right plantar flexor just a wee bit at the beginning.

- run 1:14:16, 13.68 km
a little chilly, felt great. 39F/4C when i left the house. wore gloves, which was a good call.

- track workout
-- warm up
-- 5k-pace ladder 90s + 3:00 + 4:30 + 6:00 + 4:30 + 3:00 + 90 w/ 90s jogging rest
-- cool down
hard but okay. reps in the 3:50-3:54 range, except the penultimate one was way slow (4:10) and the final one a bit fast (3:47). right knee click was there in the first warm up km but went away, but now there's just a hint of the old thickness feeling. meant to note yesterday that i was having a bit of upper right calf tightness during that run.

don't beat yourself up too much, that level of consistency is wayyy more than most people manage! might help to have an external goal, though, if you want to step it up?

thanks kf! and yes, i think i'm on this aerobic train for the foreseeable future. might return to strength and power focus at some point down the line - for long term health, it's probably a good idea - but at the moment i'm enjoying this journey.

- run 46:59, 8.68 km
i found myself back in the original sirpoc norwegian singles approach thread yesterday and then down the NSA rabbit hole. kept this very easy/slow partially as a result. that is, i always meant this to be an easy run but found myself trying for the first time in a while to keep HR under 130. perfect conditions, high 40s/~9C and no wind.

sirpoc has, as he admits, the advantage of living somewhere very flat. that makes sticking to a prescribed pace much easier. today, HR crept over 130 a few times on climbs even as i slowed down, although average was 127, which is spot on. as i'm thinking about doing something like his marathon build - weighing it against doing a jack daniels-type or pfitzinger-type build - that's one of the sticking points for me. it's not mountainous where i live, obviously, but it's not all that flat, either. there are decent flat loops i could drive to, but that's really only practical on the weekend. something to think about: where are the flattest practical loops - minimal or ideally no road crossings, within 3 km on foot - near me.

- run 2:44:15, 29.00 km
tired now. only took in ~65g carbs/hour instead of what's become my usual ~90. refilled water at one point but could have used a little more. it was warmer than i expected.

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.