Adarq.org

no run today. did some hops and leg felt fine but just erring on the side of caution. will see how it goes tomorrow morning. my SI joint was hurting a little last night and this morning.

- warm up

- squat 50 kg x 8

- calf raise 50 kg x 15

- RDL 50 kg x 10

- SL calf raise +10 kg x 10/side

- plate OH tricep extensions 10 kg x 10
didn't like these

- push up x 12

- plate row 15 kg x 10/side
pinch grip made it a little harder. need to be careful not to hurt my elbow.

- woodchopper 15 kg x 10/side
gotta be careful with these as well

calves doing that post-race gentle twitchy thing. also, i am a moron, our new weights are in kg, not lbs. previous post corrected.

24-05-26

Run -- 12.21k, 1:17:18

Notes

still somewhat plodding, but feeling better day by day. started run in 22C and finished in 26C. phwew.

signed up for a 10k on august 29th that's on the runway of dulles airport. they shut it down just for the race. seemed too cool an opportunity to pass up and the timing is good plan-wise. i think my mom will do the 5k, so that should be fun. i'll have to run the rest of the rx'd miles that day somewhere else but that's fine.

will probably also sign signed up for the DC Half, which i did a few years ago with my wife. it didn't go that well, so could be an opportunity for redemption. john suggested that week 10 (of 18) is the best week of the wind plan to do a half (12 and 14 also work well, but the races around me those weeks aren't as appealing for various reasons) and that's when this one is. it's likely to be warm in mid-september but still it's good to just get race practice.

ETA: i may be a bit optimistic about how much training i'm actually going to be able to do with a newborn but i'd rather be that way than the alternative.

chatted with john davis again last night. he didn't know what happened with my tib anteriors or peroneal, so that may just remain a mystery. but for the calf strain, he suggested adding in intensity now by starting with progression runs rather than jumping right back into intervals. so i'll do that. had some advice about tapering, when to schedule a half/10-miler and how to adjust workouts around it, and a few other bits and bobs.

- run 1:00:46, 10.47 km
cool and light rain. HR avg 123, peak 135. slower than usual for whatever reason, but that's okay.

ETA for joe: davis is planning to write a response to bakken's book at some point, which should include some reflections on tone. he said he's slightly skeptical but reserving judgment until he reads the book.

evening

- warm up/mobility

- squat 95 x 5

- calf raise 95 x 15

- RDL 95 x 8

- woodchopper +10 x 10/side

- push up x 10

first strength anything in ages, just going through the motions to ease my way back in. first workout with the new home gym set up. it's cramped but it'll work! got a good 20kg barbell, 270 lbs 140 kg worth of bumper plates and assorted smaller plates, movable squat stands, and an adjustable bench. craigslist/fb marketplace for the win. just need a yoga mat to put on top of the rubber mats i got at costco, those things are rough.

21-05-26

Run
- w/u
- 3 x 10' (90") [4:30 avg]
- c/d

10.4k, 54:09

Chins, dips, curls, laterals

Notes

bit of effort to get the legs turning over, but felt good