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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 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.

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 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

20-05-26

Run -- 5.33k, 35:22
Stationary Bike -- 30:15, 105 avg HR

Notes

Still very much plodding, but feeling fine. Run was cut short by a toilet emergency, so got rest of volume on the bike at home. Had the runs (heh) from about 3 hours after the race until the following morning, but thought I was free...hopefully I am now.

Will try to throw in a little bit of intensity tomorrow if the legs are feeling up for it.

oh yeah i forgot. well anyway big ups on the huge improvement, then, haha.

and yeah having just strained a muscle for the first time in idk how long, i also think it's time to maybe get through bakken. charlie francis was all about muscle tone, iirc, and lyle thought charlie was smart. by the transitive property of blah blah blah, there's probably something to it.

yeah i do buy the notion that there is 'something' going on that explains those weeks where you are just running 20s/km faster on easy runs, workouts feel easy, etc with no obvious explanation. like i had a couple recently and it wasn't sleep, stress, diet, as far as i can tell.

oh yeah i forgot. well anyway big ups on the huge improvement, then, haha.

and yeah having just strained a muscle for the first time in idk how long, i also think it's time to maybe get through bakken. charlie francis was all about muscle tone, iirc, and lyle thought charlie was smart. by the transitive property of blah blah blah, there's probably something to it.