Adarq.org

- run 55:24, 10.13 km
with the track group but i just did lazy circles. a bunch of people had also raced last weekend - there's a big road 10k nearby that i'd like to do next year - so i wasn't alone. a couple of the guys PR'd in that race. legs still pretty dead and hamstrings still pretty sore. left ITB started bugging a little right above my knee, right at the end. probably nothing to worry about.

- run 59:19, 10.50 km
legs starting to feel normal again.

yesterday

- run 1:15:36, 13.68 km
spectacular morning, low-40s and sunny

ETA: around 5 hours, 56 km, TL 297 for the post-marathon week, which i'm happy about especially since we had friends from out of town staying with us over the weekend and i managed not to bail on any runs. my legs feel good this morning, which tracks with the intervals.icu chart, which gives a form score of 8 (fitness 62, form 54).

- supportive speed
-- warm up
-- 6 x [4 min @ 5k, 2 min walk/jog]
-- cool down
Rx was for 8k pace but i overran it a little, reps all in 3:50-52, which is just below my previous 5k PR pace. walked the first ~30s of each recovery and jogged the balance. felt good, except my right peroneal/soleus were bugging a bit like in the marathon and then towards the end of the workout and on the cool down home my right soleus and/or achilles tendon started hurting a little. not great. i think it's shoe-related, wore the asics metaspeeds which have always been too narrow for me. probably past time to give up on them. the AP4s also challenge my lower legs in a different way than the evo SLs. should keep training in them to encourage adaptation, and also keep trying different plated shoes. but of course i need to be careful not to get hurt.