Adarq.org

- run 57:19, 10.42 km
season changed overnight. like 13-14 celsius and raining. legs a bit heavy so this was no faster than it's been but it felt so nice.

- long run 1:41:55, 19.51 km, w/ SubT 3 x 10 mins
-- intervals @ 4:20-21 w/ 60-90s rest
T+DI 152 but the cool weather is finally coming this week. HR somewhat elevated as result of the conditions but still averaged under 163 for all reps. don't feel as overcooked as i did on wednesday; helped that it was overcast, as well. achilles felt good.

i think this combo of long run with the 3 x 10 min or equivalent is going to work. i basically run about 7.5 km to get to the start of the interval stretch, do the intervals, and then run the shorter route home. easily scales to longer intervals when the time comes but for now ~20 km with ~7 km of work seems good.

- run 58:14, 10.44 km
warm but much less humid today. i'm definitely skipping the half tomorrow.

- SubT 10 8 x 3 mins w/ 60s walking rest
-- warm up
-- intervals @ 4:11-4:24
-- cool down
T+DI 151, fml. decided going in to do 8 reps because of the overcook on wednesday. seventh rep was so slow (4:24, all others 4:19 or below) that i rested an extra 30s before the last rep. achilles felt/feels good.

yesterday

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:14-21
-- cool down
too hard on the later reps, HR crept up to 169 peak and averaged 163 on the final (and slowest) rep. T+DI was 149 with full sun, didn't help.

left achilles was fine but i've had a couple of short stretches away from running where it felt a little stiff. right calf is also kind of stiff/sore, i think from the raises on monday. need to do some more raises throughout the week i think. ordered a slant board, as well, to help with ROM for those.

- run 57:32, 10.46 km
T+DI below 140 feels like a cheat code. it still wasn't all the way cool and it's still a bit humid but man this felt good. HR averaged 120 despite it being on the quicker end of my easy run pace (5:31).

yeah exactly. races are cool and fun but also hard and a little risky and i'm clearly not 100%.

- run 57:53, 10.45 km
jesus god it's still so hot and humid. T+DI 155. obviously this was a down week, only 51 km/4:31 of running.

so if i'm not going to run the half next weekend, then i think what makes sense is to just swing back into SubT. one tweak i've been considering is shifting the 3x10 (or equivalent) to the middle of the long run on sundays. that would increase one-day workload for that day just a bit, but it'd free up mondays to prioritize weights while preserving rest days on either side of each workout. running seven days a week feels good but i do think it's a bad idea long-term to be doing no weightlifting at all and it's just really hard to make time for both on the same day.

alternatively, i could just try to keep lifting sessions very short, like 20-30 minutes tops, and do a couple a week. something like 2 x 10 RDLs, 2 x 10 calf raises, and a core/upper circuit. it really does feel good to run every day.

- 5k parkrun
-- warm up
-- race in 19:23 (watch), 19:28 (official)
-- cool down
feel okay about it. no outright PR and no sub-19, which is disappointing. but most takeaways are positive: achilles felt 100%. final km was fastest (3:49), which was a goal. john davis's heat adjustment calculator gives the equivalent time in ideal conditions as ~18:55, which is positive (T+DI 140 for the race; it's so humid still). and i haven't slept through the night in more than two months, so it was good just to drag myself out there.