Adarq.org

- run 56:52, 10.46 km
sunny but still mild, 17ish degrees. legs a little heavy but not bad.

- RDL 90 x 8, 6, 4
grip started to go on the second rep because my wedding ring digs into my finger. need to swap it out for the silicone one next time. did a third set with normal (rather than hook) grip to get the reps in.

- flat calf raise 90 x 10,10

- alfredson calf raises +15 lbs x 5,5/leg

- circuit x 2
-- BSS + 30 lbs x 10/leg
-- spiderman push up x 10
-- sandbag row 50 lbs x 20
need to do the rows with something heavier but otherwise i like this circuit.

- assisted dead hang x 30s
bar is too low to do an actual dead hang so heels resting on the ground straight out in front.

- run 56:11, 10.45 km
17 degrees and overcast, apparently that's worth 8-9s/km at easy pace versus hot weather. HR averaged a little lower than recent easy runs, as well, despite the slightly quicker pace. it's not even really that cool, but boy it's cool enough.

- run 57:47, 10.45 km
hot in the sun, but at least i got out in the morning before the temp really rose.

- run 56:40, 10.45 km w/ 4 x 15s strides
watch gave me the distance back.

yeah, i'm excited to have something to work towards again! and of course i immediately got a two-day migraine, starting on friday evening. no training over the weekend. it's gone now (monday morning) but jfc what a waste of a weekend.

signed up for the one city marathon in newport news, va on march 7. https://www.onecitymarathon.com/marathon

gonna keep doing SubT with the children's national 5k next month (my first big 5k, i think there's 1000+ people running it) and another 5k and a half in november as check-in races. then switch to davis for marathon build. lfg.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:15-18
-- cool down
14 degrees and overcast. HR never rose about 161 (threshold is ~163 per watch) and peak average was 153. also never had to take more than 60s rest. glory to god, who hath given us the autumn to follow the summer.