Adarq.org

- run 57:06, ??km
ran on a trail in some pretty dense woods near where my wife had her first power lifting competition today*. watch seemed to have gotten confused about distance, told me i covered just over 8 km, which would mean a ~7:00/km pace. i was running relaxed and easy but i know how fast i was going. i never, ever run that slow. i'd say this was more like 9-9.5 km. but whatever, doesn't matter in the long run.

*she did great, i'm so proud of her! only missed one lift (her second bench) and she felt really good during and after. top lifts were 75kg squat, 47.5 bench, and 90 DL for a 212.5 total at 58kg bw.

- run 54:17, 9.17 km
little niggle in left hamstring, medial side down by the knee. appeared yesterday. kept this very light and easy, felt ok. T+DI 154.

yesterday

- track intervals
-- warm up
-- 3 x [300,500,800] w/1 min walk after short reps, 2-3 min after the 800s
-- bonus 300
-- cool down
ran the 300s in 1:02, 1:01, 1:02, 0:58. 500s in 1:49, 1:46, 1:50. 800s in 3:06, 3:03, 2:57. T+DI 152.

- run 1:32:28, 14.72km
ran with a guy who's fitter than me, training for never summer 60k in a few weeks. he knows the trails near us better than i do so i just followed him. told me he was shooting for 8 miles but we ended up doing 9, oops! T+DI 160 and 313m/1027' of elevation gain = slow pace and HR average 142. not too high, that's still zone 2 per coros. it was fun, i'll run with him again. will help me get to know the trails and break out of my grooved road loops.

never summer is a race i've had an eye on, it looks really beautiful. maybe next year. looking forward to hearing my buddy's report.

where is the pain in your foot?

- run 1:02:46, 10.68 km w/ 4 x 100m strides
T+DI 135, incredible how much difference it makes for dew point to be below 60. HR right back down into the mid-120s. another notable thing is that i wasn't scuffing my heels at all, which is something i noticed myself doing a little bit during the hotter runs.

following the dew point discussion, i saw on reddit today that someone linked to the article where i originally saw T+DI as an index to calibrate training. it's here: https://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html?m=1

- run 59:00, 10.00 km
T+DI 160. HR average 131.

ETA: a bit sore from yesterday. good sign, but also man that was not a taxing workout and being sore is a clear indication, as if i needed another one, that i need to be doing strength work consistently. tweaked my right calf just a little on one of the overhanging climbs and it was ever so slightly tight at the beginning of the run, but went away in a few minutes. feels normal otherwise.