Adarq.org

11-05-26

Run -- 12.69k, 1:01:13

Notes

fast (sub 16 5k guy) friend in town, so we met up for a run. Slow jogged to the meeting place then we went 4:50>4:30 pace for the remainder. config on intervals says that by HR that was z2 the whole time (140s and 150), and pace has it z2/3. neat. when we met up last year it was like 30s/km slower and i was in the 170s most of the time. training, eh! we also did one rep up a massive hill which did spike me into the 170s, heh, but all good.

this'll replace the tuesday session for the 'quality' early in the week. might add some strides tmrw, too. plenty of time still to get into the fresh zone for sunday.

oh, since i had to travel to the meeting point, i ripped a caffeinated gel. gotta say, that's pretty great. normally weekday morning running feels slow and crap. might try to do that, or some cheaper equivalent, more regularly before weekday sessions going forward. feel like i might be leaving gains on the table by letting quality of workouts sleep due to not being fully awake yet.

left calf still painful this morning. seems i may have strained it. guess ten days of lowered load, followed by a moderate workout during which i strained my achilles, followed by two days of full rest, followed by an all-out 5k was a bad idea. surprise! (although the achilles strain was one the right leg and seems to have completely resolved). also i theragunned my calf a bunch after the race, which isn't something i'd been doing at all; maybe that also irritated it? i was blaming my shoes the other day but really it was probably the violent increase in load.

at any rate, it's clearly not a bad strain: it doesn't limit walking, although it's noticeable, and i can perform SL calf raises and walk around on my toes. but it's uncomfortable during calf raises and on self-massage. after reading around a bit about calf strains i think i should not push it. frustrating, but at least this is happening after my goal race and (touch wood) not that severely.

rehab time. and then, going forward, i really have to stop neglecting strength work.

- run 1:15:26, 13.65 km
left calf cramping around where gastroc and soleus meet. uncomfortable but not outright painful, hopefully it's just one of those things.

nice man! PR's for both of us today.

nice! envious of the race win! some weeks my time would have won this parkrun, but today I was like 12th and the winner got round in 15:40 

- port city moms 5k
-- warm up
-- 5k race in 19:07 (chip), 19:10 (watch).
-- cool down
won the race! i thought this race was tomorrow and am glad i double-checked this morning. RPE 9.5, not quite all out, next time i do a 5k the focus has got to be killing myself for the final km. ran a negative split but km 4 and 5 were the same.

two days off plus a little bit of rehab seems to have fixed my achilles, so that's also good.