Adarq.org

- treadmill workout
-- warm up
-- 7 miles @ 85% of 5k pace (4:29/km)
-- cool down
8 miles total. RPE 6 but mainly because of the extra psychological load of treadmill monotony. i did listen to a podcast and a half, which helped a bit. saw a couple people running outside and am slightly tempted. but then even walking around is still slippery and unpredictable and it's just not worth the risk of getting hurt.

yesterday

- dreadmill run x 34 mins

- gettin' old strength circuit

- DB SLRDL 50 x 5,5

- dreadmill run x 30 mins

breaking up the run into two parts makes it much more tolerable. did "hill" sessions for both, which also helps break up the monotony. RPE 3 on the first one and 4 on the second one, which is a little too much for easy day, but i was feeling impatient.

migraine lingered throughout the day today but went away enough by evening to take a short walk. outdoor running is going to be challenging to impossible as long as this ice stays. where it's plowed/shoveled, it's okay, but people are inconsiderate about the latter and the former is really only effective on the main roads, in single lanes. alternating between postholing through dense, icy snow and sharing the road with drivers who have no idea how to winter drive, even if there are fewer than usual, seems like a recipe for disaster.

will try to get to the gym tomorrow and just bring headphones and grit my teeth through an hour-plus on the dreadmill. gonna shop for one, too, wife is also agitating for us to get one so she can more quickly return to running.

- strong run
-- warm up
-- 16 km @ 75-80% of 5k pace
-- cool down
4:45 average on the "strong" bit, which is 79% of 5k pace. let myself cut it down a little to like 4:35-4:40 pace in the final mile or so, just felt so easy. RPE 5, which is much lower than the book says it should be. i've been feeling like the RPE for some of these more extensive tempo sessions is too low relative to the guidance, although the more uptempo ones do seem about right at that 7.5 level. wrote to john davis about it a few days ago and he confirmed my sense that it's better at this stage to err on the side of too easy. but man 5 is a few steps below 7.5-8. gonna bump my estimated paces down a few seconds per km and see how i get on.

also, was getting a bit of the old scrotal chafing in the final 5 km or so. annoying.

no runs this weekend, skiing time!

- track
-- warm up
-- 10 km @ 85% 5k pace
-- cool down
RPE 7 ("still relatively fresh at the end, could have kept going a couple more miles if i wanted to"), which is about right for this workout. 85% of my 5k is 4:31, averaged 4:28, so more like 86-87%.

on reflection, i'm not sure RPE 7 is really accurate. with a couple of gels and a bit of water, i could have done a half marathon at that pace yesterday morning. obviously that's more than "a couple more miles." and i felt invigorated at the end, more than fatigued. idk.

- climb x 30 mins

- squat 225 x 5,5

- calf raise 225 x 6,6

- KB SLRDL 20kg x 5,5

- gettin' old circuit
chin ups x 10,9; spiderman push ups x 5,5; did the L-sits on my fingertips, which made it easier.

- TTB x 5,5

- run 1:15:19, 13.67 km
deliberately slowed down just a bit. a few little tweaks along the way, i'll do tomorrow's long run as planned but it's good that the upcoming week is a deload. RPE 3.

- run 43:39, 8.06 km
did in the evening rather than morning because i didn't sleep well again. cold and blustery, about -11C/12F with windchill. RPE 2.