Adarq.org

air temp 8/-13 this morning, "feels like" temp 1/-17. the running group sent out a rare cancellation last night. i woke up early anyway, maybe because my body was expecting to go work out? or maybe some other reason, idk. lay in bed, trying not to think about fucking trump.

Ah yeah, I meant cold as in respiratory infection. Lingered for like 10 days, 5 of which left us very low energy.

I hear you re darkness. If anything, London winters are too warm. I have a really nice parka that I spent too much money on, and I get to wear it like once a year, smh.

oh, got it. anyway, yes it's too damn dark.

i hear you re: the parka. i bought a fairly hardcore belay parka last year, which is too warm to wear 99% of the time. but that 1%, it really helps. plus, i figure, it'll last me the rest of my life. and it'll come in handy when wife and i get back to the mountains. you just gotta go mountain climbing, lol.

- warm up
jump rope, bit of dreadmill just to officially get over 50k for the week, mobility

- climb x ~45 mins
meh

- squat
started to warm up but felt wrong, bailed. need to be more consistent about lifting once per week, at least until i start really ramping up mileage.

- circuit x 2
-- dip x 8
-- tuck/semi-tuck planche hold x 10s
-- GHR x 3

i don't think i had enough to eat before this. energy was low, felt kinda weak.

tomorrow is a rest day because i have to fly to charlotte for my step-grandmother's memorial service. up and back in a day, yippee.

thanks man! i have been pretty consistent, it feels good. just have to stay healthy, keep focusing on getting to bed at a good hour. wife has been on my case about eating more protein and she's right, so i've started to do that again.

- run 52:40, 9.09 km
funnily, almost the same pace as tuesday but lower average HR (caveat that watch may not be that accurate).

this puts me at 49.5 km for the week already. much easier to get to 50 km when you're doing 22 km in one go! makes 80 km/week seem attainable.

last night

- climb x 2.5 hours
buddy came about an hour in. hands rubbed very raw by the end.

today

- run 48:12, 8.42 km
a little too fast for an easy run day, it was cold so i started out a little quick and then wasn't aware enough to slow down. nbd, just need to be sure that on these days i'm really focused on keeping HR below 130.

yesterday

- dreadmill intervals
-- warm up
-- 4 x 5 min @ 6:53/mile pace, 2 min @ 10:00/mile pace
-- cool down
a workout i've seen in several places. it works well for treadmill, makes 40 minutes pass tolerably. i'll do it again, upping the working pace gradually.

- climb x one hour
meh

today

- trail run x 2:08:21, 22.00 km
meant to do 12ish miles today but a buddy texted last night to ask if i wanted to join him and a friend for an early morning run today. had to say yes. i didn't know they were planning to do most of it on trails, in the snow! there ended up being five of us for the first ~5 miles, and then my buddy and his friend turned around and i kept going with the other two. they're both in great shape, definitely pulled me up the hills faster than i would have gone on my own. i ended up stopping at a cafe and getting a coffee and a scone and then ubering the last mile and a half home, lol. really fun.

ETA: i was too warm with long underwear, a long-sleeve t-shirt, zip fleece, and hat. not uncomfortable at all during the run, the wicking worked great so i was dry while the inside of my fleece was wet. but that's too much sweat for a cold day. need to keep experimenting with layers on these cold but not very cold days. gloves remain a must.

yesterday

- run 40:48, 7.27 km
same thing as the day before, lapping the high school, middle school, and library near my house since their sidewalks are well shoveled. took a slightly different route home so lost a few hundred meters in distance. it's a drag to run on ice.