Adarq.org

good job on the 50mile run.   

any plans in the future to run in hawaii? my younger sister does ultramarathons and hawaii is a very good destination spot for the ultra running community.

- climb x 40 mins
just working my way through all of the three easiest grades in the big room at the gym. extremely out of climbing shape, no surprise.

- dips x 10,10

- treadmill workout
-- warm up x 10 mins
-- 7 x [3 min @ 9.1mph, 1 min @ 5mph]
RPE 6. workout is from marathon excellence: 7 x 3 @90-92% 5k pace.

- dreadmill "hills" x 40 mins @ easy pace
RPE 3

- pull ups x 5+5+5+4 w/ 1 min rest
fuck me i'm weak. but at least no neck pain.

- windshield wiper x 4
fuck me i'm weak.

- run 38:57, 7.12 km
very easy, RPE 2. slow pace enforced by conditions: the dreaded wintry mix. i spent like a half hour inventing excuses for why i shouldn't get out the stupid door (it'll be icy, what if i fall, it's gonna be so unpleasant getting sleeted on, i can always run later after it stop snowing). eventually got over it and glad i did. never feels good to quit on myself, always feels good to follow through. incredible that i have to learn that lesson over and over. there were a couple of slippery spots where more snow/slush was sticking, but overall conditions were fine. i just, again took it slow. fat flakes now, looking out the window.

ETA: just signed up for the glass city marathon in toledo, ohio, on april 26. first marathon, and first marathon training block, here i come!

- track workout
-- warm up
-- 3 x [200+400+600 w/200-400m rest]
-- cool down
the buddy i ran with over the weekend invited me to come do a speed workout with him and another friend of his. the idea was to negative split each rep and also the workout overall. started at ~5k pace and ended a bit under 5:30 mile pace. they let me start to lead the second 400 but i went out too fast, oops. fun workout. RPE 7.5.

ETA: upgraded the RPE for this one because i really was pushing on the last 200m and it would have been hard to do another set at the same level of intensity after that.

- run 54:44, 10.42 km
nice and easy. RPE 3.

- run 1:38:44, 17.91 km
RPE 3.5, an easy run but felt like a bit of a slog, especially in the first half. we got an 1-1.5" of snow overnight and it was just above freezing on the run, so snowy/slushy/icy and i guess that upped the difficulty a bit.

ended up running only once on the england trip. i got a migraine one day in london that i'd intended to run (with joe, we ended up getting breakfast instead), and then once we were out in dorset at my in-laws' place i got properly sick (haven't vomited that much since...2018, when i had giardia the first time?). it went around: nephew got it first; then my niece and sister-in-law; then me, my wife, and my father-in-law; then my brother-in-law. mother-in-law apparently has an iron stomach, despite being outwardly by far the least fit of the bunch. made for a kind of funny and disjointed christmas, but we still managed to have a good time with whatever crew was well enough on a given day!

back at it this week, which should be the start of my 16-week build to toledo. however, my wife and her best friend separately started planning a baby shower for the weekend of that race, so there may be some adjustments. hopefully they can shift the event forward a week or something. but this is likely to be our only baby shower, so if it comes down to it i'll prob see if i can offload the bib and find a race for the weekend after.

oh, yeah, forgot i hadn't posted that on here yet: my wife is pregnant! wheeee, gonna be a dad!