Adarq.org

- run 59:23, 12.38 km
ITBs verrrry stiff for the first couple km, never quite loosened up all the way.

- stretch

weird day weather-wise: it snowed hard this morning and by 1 PM all the snow had melted. gonna be catch-as-catch-can with running weather the next week or two. at least one day of straight ice in the forecast, lots of wintry mix.

sounds like a great plan.

u ok?

yo thanks for checking vag! i'm ok, we had a snowstorm last weekend and then it was alternately icy and slushy for a few days, and then i had a multi-day headache. that plus new job = no running = no journaling. feb not off to as great a start as jan was, to say the least.

felt better today, although i still needed a short nap in the afternoon. was thinking about dry needling today for the first time in a while. wonder if that'd help with these headaches. i do think there's an element of sublimated stress to them, and there's also the fact that i'm suddenly spending a lot more time sitting in front of a screen.

- run 1:48:41, 20.00 km
hadn't run since last week so had a hard time slowing down. averaged 5:26, a little too fast for a run of this length. whatever. felt amazing. mid-50s when i left the house and mid-40s and windy when i got back so my hands were cold as shit by the time i got home.

- stretch

run 1:04:50, 12.99 km
lol, 0.01 shy of a nice round 13. 34 degrees but i was overdressed in a hoodie and my high-vis running jacket plus gloves. calves a little tight. also my left knee started pulling in the way it does when i sprint, right in the final km. not sure what that was about. to monitor.

- stretch

- run 1:58, 20.6 km
below freezing when i left the house but did okay. no bike-along today so i was able to keep it pretty slow. very happy that i made myself go instead of using the temperature as an excuse.

- stretch

felt weird yesterday, no run. still felt off through the early afternoon but well enough by the end of work to drag myself out the door. this week is going to end up turning into a little deload, which is fine after three straight >50 weeks. plan will be to shoot closer to 60 km/5 hours of total running starting next week.

- run 47:48, 10.08 km
extra day of rest plus perfect conditions (upper 40s and minimal wind) meant cruising speed was a little quick.

- stretch

idk i never pay attention to heart rate. how confident are you in the accuracy of the watch, anyway? iirc they're not nearly as accurate as a chest monitor. and how confident are you that your max HR is 182?

if you're really worried there's something wrong with your heart then i'd see a doctor. otherwise, i wouldn't sweat it if i were you. if the slow run "felt" relaxed and your breathing was easy then it was probably okay. i've written this on my own journal but i tend to set pace by steps per breath. my default pace for a 50 min-1 hour run is 4-5 steps for every in breath and every out breath. that corresponds to 4:50-5:00 per km depending on the day and route. can speak in complete sentences but have to take breaks between sentences. sunday long runs i should be able to speak in complete paragraphs unless i'm going up a steep hill. that corresponds to 5:40-5:50 per km. (tbh the slow runs "should" be slower but they take so little out of me and it'd be hard to go slower and still have my parents bike along, so whatever.)

if the high-HR sections early in that run felt hard, then i think you did the right thing by mixing in walking. sometimes your body is raring to go and sometimes it's fatigued. that's my $0.02: just focus on feel/LOE and stay consistent.

strong negative splits are a good sign, too, means you have more in you right now i think.