Adarq.org

13-01-25

Lunge
110 x 5

Deficit Pushup
20 x 13 + 6 + BWx11

Lat Prayer
40 x 9 + 30 x 11, 7

Lateral
22.5 x 15+9+7

Hammer Curl
17.5 x 7, 6

Triceps
47.5 x 7, 5

Notes

Bleh, still got the cold lingering

yesterday

- dreadmill intervals
-- warm up
-- 4 x 5 min @ 6:53/mile pace, 2 min @ 10:00/mile pace
-- cool down
a workout i've seen in several places. it works well for treadmill, makes 40 minutes pass tolerably. i'll do it again, upping the working pace gradually.

- climb x one hour
meh

today

- trail run x 2:08:21, 22.00 km
meant to do 12ish miles today but a buddy texted last night to ask if i wanted to join him and a friend for an early morning run today. had to say yes. i didn't know they were planning to do most of it on trails, in the snow! there ended up being five of us for the first ~5 miles, and then my buddy and his friend turned around and i kept going with the other two. they're both in great shape, definitely pulled me up the hills faster than i would have gone on my own. i ended up stopping at a cafe and getting a coffee and a scone and then ubering the last mile and a half home, lol. really fun.

ETA: i was too warm with long underwear, a long-sleeve t-shirt, zip fleece, and hat. not uncomfortable at all during the run, the wicking worked great so i was dry while the inside of my fleece was wet. but that's too much sweat for a cold day. need to keep experimenting with layers on these cold but not very cold days. gloves remain a must.

just signed up for a 50k in october. plan is to try to get into the JFK 50 miler a month after that, and use the 50k as a trial run. but if i don't get into the JFK (spots are limited), then at least i'll have one ultra on the calendar for this year!

08-01-25

Run - 5.5k, 30 min

09-01-25

Good Morning
110 x 6, 5

Rev Nord
27.5 x 6, 5

Chin
55 x 8, 5 +35x8 + BWx9

Inc Fly
25 x 7, 6 + 13

Flat Hammer
17.5 x 6, 5

Tricep
47.5 x 6, 5

Lateral
22.5 x 14+9+7

Notes

Consistent rep scheme not deliberate, lol

that turned into a two-day headache. unpleasant, was incapacitated for most of the day today, basically lay on the bed staring at the wall or with my eyes closed. feeling a bit better now but still fragile. the running group is going to meet up for a light run together tomorrow morning, since the track is under 8 inches of snow, but i'm TBD about joining. would be most likely my coldest-ever run (24/-5, windchill 14/-10).