Adarq.org

- run 1:36:49, 17.64 km
meant to do 16 km, oops. had done that loop before and apparently forgot how long it was. also did it clockwise this time instead of counterclockwise and it was much harder. legs did feel better than yesterday, though.

yeah GHRs are so good, if you can do them properly. most people can't. they'd be a good thing for me to add in, carefully since i haven't done them with any consistency in many years.

damn you have a roman chair at home? if i ever move into a bigger house and can actually build out a home gym, that would be sick to have.

- supportive speed
-- warm up
-- 7 x [1 km @ 105% MP, 1 km @ 85% MP]
-- cool down
RPE 7.5, kept one in reserve (Rx was 7-8 reps) because it's suddenly warm and the water fountain i was relying on for hydration was not working. work intervals 4:14-4:16 and rest intervals 5:05-5:13. right hip started bugging a little toward the end. did this in AP4s, which do feel a bit weird but less so than when i did the MP run the other weekend.

leaving for colorado tomorrow, four days of skiing ahead! will run on the treadmill in the mornings before breakfast but not going to impose any structure, mostly easy and might do some intervals to make things less boring. back sunday and then

- long fast run
-- warm up
-- 10 km @ 90% MP (4:55 avg)
-- 8 km @ 92% MP (4:48 avg)
-- 9 km @ 94% MP (4:44 avg)
-- cool down
RPE a solid 8 despite never really breathing hard, definitely felt the fatigue building up in my legs. average paces were more like 90-93-95% of MP, which is fine.

- run 58:07, 10.48 km
focused on keeping it easy. felt slow and was, just a little. 5:33 pace is just a bit below what my normal easy run pace has been the last couple months. makes sense.

unbelievably, headache lingered into today. gonna shuffle some things around after watching a recent video phily bowden made about adapting plans (e.g., when you get sick) and hopefully won't lose too much!

feel worse today illness-wise: headache/head fog, cough is more frequent, nose is running more and feels stopped up when i'm prone. i also realized that i haven't slept very well since at least tuesday night. frustrating, but really seems like taking a day off is the wise choice.

ETA: red hare pro 9's came, ordered a half size up and they are too small. length is fine but they're a little too narrow and (bigger issue) the volume is too low. damn it.