Adarq.org

- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:18-23 w/ 60s+ rest
-- cool down
T+DI 160, successfully followed magness's advice and ignored my watch. after the 7th rep i started taking about 20-25s extra of rest to get my HR down into the 120s. the track was locked and i decided to just do these around the school block, so they're not flat. not sure still exactly what these 3 min reps are supposed to feel like but overall the RPE was like a 6.5-7, which seems good under these conditions. pleased to have just made it through all ten reps and gotten my HR up.

right lower leg a bit stiff to start out, wrapping around from the middle part of the soleus to the tib anterior and including my foot. went away as the workout went on but kind of odd.

they canceled my hometown's fourth of july parade tomorrow because it's gonna be too hot. yesterday broke the daily temp record (102/38.9) and we're headed that direction again today and maybe tomorrow. the overnight low was also the highest low ever recorded for this date. 

- run 1:01:31, 10.47 km
T+DI 162 at 7:30 AM and it's headed up from here

joe did you see magness's new video? good thoughts on heat and humidity training. splitting up long runs to avoid overheating, being flexible with workouts to accommodate more breaks, ignoring the watch, etc. a lot of it aligns with advice john davis gave me the last time we talked, reflecting on the strong run that i bonked on a few weeks before my marathon.

Workout 86, Plyo A:

Dynamic warmup (not much)
Pogos: 2x20
Rudiment hops: 20m forward, 20 backward (each leg)
40 cm box single leg box jumps alternated with single leg depth drops: 3+3, 3+3, 3+3 (used 60 cm box for the last set on the left leg box jumps)
20 cm box single leg depth jumps: 3, 3
40 cm box bilateral depth jumps: 3, 3, 3

Bodyweight: 88.6 kg in the morning
Comments: Felt great. Soreness all over my legs (especially the quads) from Monday's strength workout but the ground contacts were short and the jumps were pretty high, so not much to complain about. Incredibly, I found out that my right leg can absorb depth drops really well, and even the depth jumps were good. Really surprising.

30-06-26

Run/walk -- 5.48k, 37:35 [3 mins walking, after ks 1, 2, and 3]
Cycle -- 3 x 10' (2')

Lift -- OAC negatives, dips, chins

Notes

felt better than yesterday, and bike session good.

this is definitely the strongest i've ever in the bottom 1/3 of OAC negatives. even when I did a successful full ROM oac, left shoulder was sore and felt weak in that position during eccentrics. now 0 pain, and i can control that bottom position super well. 2-3 years of not finishing back work when i can't do full rom, and instead continuing until i can't move from the starting position at all has really made a difference.

leaving off calf work for a couple more days just to see if that helps things settle.

- run 1:00:28, 10.43 km
T+DI 141. ran into a friend from the running group who was also out for an easy one and we ran together for a couple miles, was nice.

at the halfway point of the year, i've run 1801 km. well on track to cross the 2000 mile mark for the year, good stuff.