Adarq.org

- warm up
- strength
-- 2 x [lateral toe walk x 1min + decline tib raise x 15]
-- 2 x [banded standing clam x 10 + paused goblet squat +35 x 10]
-- 2 x [KB BSS +35 x 10/leg + KB swing x 10]
-- pogo 2 x 8/leg

- climb x ~45 mins
hands so raw and grip stamina so weak. but did a couple oranges on the overhang, didn't feel terrible overall.

- dips +25 x 5,5

yeah that is an interesting question. it's not like elite ultrarunners are carrying a substantial amount of weight during races, at most a couple kg of fluids and gels. maybe a little bit more if it's high elevation or otherwise has temperature swings or unpredictable weather and you need clothes. but obviously nothing like 35 or 50 pounds. so what's the specificity of rucking, as opposed to just running uphill with whatever kit you'll be racing with? not something i'm likely to introduce into my training, at any rate.

i'll check out the nuckols and svensson articles, thanks. that is quite a lot of hours on the bike. interesting that there's no rollerblading or slide board or anything more specific on that chart. and the nuckols thing reminds me of the point magness made the other day about kipyegon's sub-4 attempt: the gap between her 800 pace and what she'd need to run sub-4 is just too small. until a woman runs like 1:52, sub-4's gonna be out of reach. obviously not physiologically the same thing but similar principle.


- run 1:49:10, 16.34 km + 8:59, 0.95km walk
meant to run 10 miles but took a wrong turn earlyish in the run so stopped there and walked the rest of the way home. about km 3-12 were done on trails, with some quite steep climbs that i walked. T+DI 160, tropical. HR averaged 141 but with big swings given the climbing and descending. total elevation gain 300m.

- extensive tempo intervals
-- warm up
-- 3 x 10min [4:27, 4:30, 4:33], 1-2min walking rest
-- cool down
too hard, given T+DI 156 (83+73), even resting 2min between the second and third intervals. had to walk for part of the cool down.

signed up to volunteer at an ultra near quantico in december, to run sweep on the 50k, picking up the marker flags and any other garbage over the final 10 miles, and making sure whoever's in last place makes it off the course.

- mixed intervals, all with walking rest
-- warm up
-- 800 hard (2:47)
-- 3x1min hard (320,?,300)
-- mile "time trial" (5:51)
-- 3x1min hard (300,290,300)
-- 800 hard (2:50)
kind of a weird workout. T+DI 155 so the "time trial" i decided to do at just "faster than 5k". not unhappy with sub-6, given that it came with no prep and in the middle of a workout and with it being so gd hot. pretty much winged it with all the paces, really. there's a guy in the group who's significantly faster than me and much more experienced (ran in college) and for the most part i just tried to stay a reasonable distance behind him.

obviously, have not committed to the norwegian singles yet. i do enjoy the random track workouts, it was fun to run kind of fast today.

- run 59:51, 10.17 km
T+DI 156 despite air temp being 78/25.5. dew point 76/24.5. gnarly.

damn it, the more i read about it, the more it seems like norwegian singles is where it's at. i don't see why it wouldn't work even for ultra training, since the point is to limit day-to-day fatigue and so there should still be space for progressively longer runs once a week. something like what joe is doing:

• monday: 3x10min @MP
• tuesday: medium/easy
• wednesday: 5 x 6min @HMP (with the group but doing my own thing)
• thursday: medium/easy
• friday: 10 x 3min @15kP
• saturday: weights
• sunday: long/easy, as much as possible on trails

with warm up and cool down those workout days would be 10.5-11.5 km, medium days are already 10-11 and could gradually build up to 13-14 (that was the plan anyway) and long run could just keep building bit by bit toward 42 until the 50k at end of october. that would mean weekly mileage starting around 70kpw and going up to 100kpw, give or take. and do weights on one of the easy weekdays in addition to the saturday.

ultra people talk about the importance of back-to-back long days but i feel like if i build up to a full marathon long run before the 50k, race the 50k, and then taper down to the 50 miler, that should be plenty. finishing 50 miles just doesn't seem that daunting. and wouldn't getting up at 6 AM to do a 3x10 less than 24 hours after finishing a long run serve the same purpose, pretty much?

pros:
1. lots of running but with variety
2. many people reporting great fitness gains
3. would enable me to keep working on sub-ultra fitness while building long distance fitness

cons:
1. i'm getting too cute, progressing volume and one speed workout a week plus tempo sometimes on saturdays will build fitness, too.
2. i'm going to have a hard time sticking to a routine where i work out every day.
3. it is too fucking hot out.