Adarq.org

- run 1:01:08, 10.55 km
yep, definitely just slower in the morning. all systems not yet go. my fastest km on this run was 5:27, barely below my average pace for the long run on sunday, which i started in the late morning. i do a little bit of joint circles and leg swings before starting, perhaps i should try actually warming up for a few minutes and see if that makes a difference.

- parkrun
-- warm up
-- race 5k in 19:41 (watch), 19:37 (official)
-- cool down
ran hard - last 800m breaths were one per step - but didn't absolutely kill myself, so i'm pleased with this. pretty sure the watch time ties my all-time PR and official time is certainly an all-time PR. the course is advertised as being flat but it's really slightly downhill on the out and slightly uphill on the back, and there was also a ~10 mph headwind on the way back. so keeping even pace for every km was a win. also, my last run was less than 24 hours ago and i did a hard interval workout on wednesday, so it's not like i was tapering.

per jack daniels' formula, threshold pace is 4:12, interval pace 3:52, rep pace is 3:37. good to have in mind. of course, modern thinking is that sticking to a given pace isn't the best because it doesn't take into account variable conditions, whether internal or external. but i'm so comparatively slow and so very much just muddling along that i think they're probably good enough benchmarks. confirms the shape i thought i was in, as well, which is nice.

later

- climb x ~1 hour
- paused push up x 10,10,10
wife was going to the gym anyway so i tagged along. first time climbing in almost two weeks, it showed a little. felt the muscles in my right middle and ring fingers start to get irritated, called it quits.

have you seen a PT about the knee? what kind of pain is it? there's probably something you can do for it, even if it's just unilateral work on the healthy leg (there's a lot of evidence for carryover of unilateral work when you're injured).

Quote from: LBSS on March 17, 2025, 08:37:42 am

you should do the race.

This was enough peer pressure to get me to sign up for the June 5k and also an October half.)

lol 

you should do the race.

- run 53:48, 9.57 km
nice and easy. gonna shoot for 20+ tomorrow.

- track workout
-- warm up
-- 4 x 1 mile [6:53, 6:46, 6:38, 6:25] w/2 min rest
-- cool down
goal was to do the first repeat at 10-mile pace and then lose 5-10s per mile. nailed it, with a tiny extra pickup on the last lap. the first three repeats were pretty easy. last one was not exactly hard but i could feel the very beginnings of some lactate buildup.

- warm up
jump rope, mobility

- squat 185 x 5,5,5
solid, easy. felt good actually.

- superset x 3
-- KB swing 44 x 10
-- dip x 10

- turkish get up 18 x 2,2/side

- climb x 30 mins