Adarq.org

- SubT 3 x 10 mins
-- warm up
-- intervals @ 4:18, 4:18, 4:16
-- cool down
nice and easy, almost too easy. HR averaged 137, 145, 147 on the reps. T+DI 140ish but didn't feel that bad, maybe because it's a little cloudy.

evening

- squat 82.5 x 5,5

- calf raise 82.5 x 10

- DB SL calf raise 20# x 10/leg
we need an aerobic step with a beveled edge

- DB SLRDL 20# x 8/leg

- DB row 20#s x 10

- DB OHP 20#s x 10

ironmasters started arriving today! rest should be here tomorrow. it's such a heavy shipment that it comes in five boxes.

- trail run 1:52:20, 18.47 km
ate a small bowl of granola and had a cup of coffee about 40 minutes before heading out, and brought a SiS beta that i took around 10 km in. felt good. a couple of times had some weird feeling in my soleus on both sides, like something was gently gripping the backs of my legs. not painful though. i am getting mild calf twitches now 30 minutes post run.

meant to do 20 km on road today but it is really nice to run on the trails and with friends. distance is less important than consistency at this point, and i've now run 26 days in a row and 33 of the last 35. and did a much better job today of moderating pace to keep HR down, averaged 125 bpm overall and only crept over 150 once. chill enough that i will go for the 3 x 10 tomorrow. so, no ragrets about the change of plans. and anyway averaging ~75 km/~7 hours per week, as i have over the past three weeks, will be a great foundation for a marathon build.

i forgot to mention, the friend that i most frequently do these trail runs with ran a 4:58 mile last wednesday while we were doing our 5 x 5 min workout. he'd been trying to break it for a few weeks, to hit sub-3h marathon (he ran 2:58 at richmond last november) and sub-5 mile in his age 42 year. pretty impressive.

- run 28:24, 5.02 km
midday, a bit hot. legs felt good. looking forward to longer run tomorrow.

19-06-26

Run -- 8.98k, 1:00:35

Notes

calves very sore from yesterday. also it's getting properly warm (by my standards) lately.

i was driving down a rural road near the chesapeake bay, on my way to a party at some people's house. it was nearing sunset and i was driving west, so the sky was red and the sun was in my eyes a bit. also i had a partly deflated helium balloon in the car and it kept getting in my face. i came around a curve and there were some young kids, 7-8 years old, running down and around the road. i slowed down but the balloon kind of swooped in front of my vision and i swerved to avoid the kids but thought i might have run over one of them. but i couldn't tell, so i decided i hadn't and just kept going. when i got to the party, i parked behind another car and went over to say hi to people who were gathered on the lawn. at some point i excused myself to go to the bathroom and as i was walking up the stairs into the house, i stole a glance at my car's front bumper. there was a little dent and a little bit of red but not much, so i told myself the kid was probably fine. i felt awful but also like i had to just keep pretending nothing had happened. i went into the house, which was huge and mostly empty, and eventually found the bathroom. my uncle, who died earlier this year, was also there waiting to use it.

when i woke up, it took me a few minutes of lying in bed to be sure that it was a dream and hadn't actually happened last night. very disturbing.