Adarq.org

- treadmill run x 20 mins @ 9:40 pace

- climb x 2 hours
my friend josh came. he's not as strong a climber so we focused on the easier stuff. it was fun, i like to teach and i'm enough better than he is that i actually have some useful feedback and advice to give. got him to the top of his first purple route, which he was happy about.

- push up x 11,10

happy new year!

saturday

- ski x 5.5 hours
cold and windy, windchill was around -9/-23 (air temp ~10/-12). but we layered up and it snowed on the way up - the drive was difficult, especially after dark - so we were fine until the wind really picked up in the afternoon and our faces started to get cold through the balaclavas. still, it was a really fun day.

today

morning:
- ski x 3 hours
conditions perfect: air temp was ~13/-10 and the wind had died all the way down. clear blue skies. and for whatever reason the mountain was not at all busy, we never waited more than 5-6 minutes for a lift. the snow was still nice, no ice which is the great bane of east coast skiing (the relevant subreddit is r/icecoast).

evening:
- jump rope
- mobility
- climb x 45 mins
was pretty dead but figured i'd join my wife at the gym anyway. i stuck to easy climbs for the most part and stopped when my biceps started telling me to cut it out.

that turned into a two-day headache. unpleasant, was incapacitated for most of the day today, basically lay on the bed staring at the wall or with my eyes closed. feeling a bit better now but still fragile. the running group is going to meet up for a light run together tomorrow morning, since the track is under 8 inches of snow, but i'm TBD about joining. would be most likely my coldest-ever run (24/-5, windchill 14/-10).

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.

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.

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.

Feels like you've been killing it all-around lately. Really excited to see how your ultra prep goes!