Adarq.org

- MP intervals
-- warm up
-- 2 x [3 km @ ~marathon effort, 1 km jog]
-- cool down
hot today, T+DI 140. ran by feel. first set averaged 4:34, second 4:29. Rx was a 13 km progression run but (1) i've never gotten the hang of those and (2) couldn't be bothered to drive down to the flat course.

intervals.icu fitness graph has me dipping into "fresh," which i was afraid of, but i'll just stick to the plan and hopefully be sharp next sunday.

weather for race day looks like it'll be in the low 50s/~11 and partly cloudy. that's on the warm side of what i've been hoping for but could be worse. fingers crossed it's at least that good!

- run x
got dressed and out the door this morning but turned around at the end of the block. haven't had this feeling in a while where it just seems like my body is actively fighting my brain's desire to run. decided to listen to body this morning. not sure where that comes from: sleep has been okay and training load hasn't been especially high, i've been firmly in the gray on intervals.icu for a while now. i may try to run later if i feel a bit peppier, or may just take the full extra day off. worried that the rest will slip me toward "peaking" shape too soon but hopefully tomorrow's workout will balance things back out.

ETA: wife pointed out that i might be a bit dehydrated. that's actually plausible.

i've started having marathon anxiety dreams. over the weekend there was one where i got the start line feeling good and ready and then realized that i had forgotten all my gels. and then the marathon turned out to be most running through apartment buildings, up and down stairs and jumping across alleyways from building to building, like in an action movie. last night i had one where the course was a double out-and-back but the first part was inside my friend walker's house in LA, and at some point i just started only running within the house. i lost track of how far i'd gone and panicked when i realized i'd been running the course wrong. and then he told me that there was a survey for participants to fill out, so i took a break to fill it out before realizing that i was losing even more time and didn't have to do it until after the race.

nerves, much?

also, it occurs to me for the first time that labyrinths or mazes (e.g., running through houses or apartment buildings, from room to room, while not being sure how to go or what will be around the next corner) have long been a motif in my dreams. wonder what that's about.

- run 57:21, 10.48 km w/ 3 x strides
humid.

yesterday

- run 1:12:22, 13.48 km
legs a bit tired, unsurprisingly. right calf was tight when i woke up but i stretched it out for a minute and felt fine after that.

wrote to john davis with my question about pacing/target time and he suggested sticking with 4:23 as my target pace, or 3:05. if i find myself running 4:20-21 and feeling good, that'll be a pleasant surprise, but i shouldn't force it. mentality should be "anything from 4:20-4:26 is okay," following what i was running the last workout. and then go all out the final 5-10k. so that is what i'll do, pending race day conditions.

i meant what's the race called, what race is it. sorry for ambiguous wording lol.

yesterday

- run 49:00, 8.92 km
warm but managed to keep it easy, HR averaged 126.

today

- MP run
-- warm up
-- 6+5+4+3 km @ MP w/1 km recovery @ 85% MP
-- cool down
4:26, 4:23, 4:23, 4:20 on the reps. RPE 7-7.5, supposed to be 8.5. i think that bodes well for sub-3:05. this route is on a peninsula and it was breezy today, 10 mph sustained with gusts up to 25 mph. started out clockwise and realized that meant i was going to be running into the wind on the more exposed side. switched to counterclockwise for the rest of the session, which might have made a little difference in terms of wind exposure but definitely put my recovery intervals in the tailwind section.

out of curiosity, what do you find is different or better about landmine SLDL versus just using a dumbbell?