Adarq.org

morning

- push up x 22,15,19
less rest than yesterday between sets. i think i prefer more rest, more reps, but i'll keep messing with it.

midday

- run 10.0 km in 49:12
dew point 68F/20C. per the chart i posted in the heat/humidity thread, that should lead to a 3-5% drop-off in performance. averaged 4:55, although allowing myself to breathe a little harder than i typically do for ~10 km runs (three-in-three-out some of the time, instead of steady four-), which translates to an expected ideal-conditions pace of 4:39-4:45, which seems about right.

- stretch

this course (i've started calling it the "missouri avenue loop" to myself) has ~70m of elevation gain but it's rolling the whole way rather than a couple of long steep stretches.

also, ran without a shirt for the first time in ages. a good call. i think i'll start doing that whenever the temp is over 85 or so.

afternoon

- pull up pyramid x 1+2+3+4+5+3+3
+ is 10s per rep of the previous set

- stretch chest, shoulders, arms

- run 16.11 km in 1:26:19
absolutely hit the wall on the back half. very humid. overall average 5:21, which is slow but not terrible, but there were a couple splits around 5:50. woof.

legs shot.

- warm up x 2.4 km; 100m hill sprint x 5+3 w/jog down rest (one min extra rest at the "+"); cool down 1.x km
18-20s per 100. not ME, because i could feel my old right knee thing starting to pull, but ran each rep hard enough to be up on my toes. i really can't sprint, would be great to figure out what the hell the problem is. oh well.

- stretch

weekly mileage 53.4 km. solid.

starting anderson pull-up program. push up sets in the morning (doing technical failure rather than actual failure, at least to start with), and pull ups in the afternoon. today is the last day of quarantine, hurray.

- push up x 26,23,20

- pull up x 10,7,2,1,1
lololololololololololololololololololololololololololololololol. i rushed the last few sets a bit but...yikes.

she was thinking, "how hard can it be?" lol. and yeah i'm not really worried about my dad getting skinny-fat -- although with my mom that's a little more of a worry. just getting so skinny that he can't recover if he stumbles, you know? lot of single-leg work coming. clock lunges, that kind of thing.

- run 10.01 km in 47:04
ended up flying down some of the long downhills in the middle and keeping my promise to put a little more effort into the uphills. so this was comparable to a london 10k but with twice as much elevation gain. good.

- stretch

Quote from: LBSS on June 15, 2020, 06:29:36 pm

- tennis with dad x 40 mins

awesome! haven't seen that in a while.

it's been a while! since last summer. hoping to make it a regular thing, maybe a few times a week. a little cross-training never hurts and we play at such a chill pace that i doubt it'd interfere with running at all.

on a related note, my dad has inexplicably lost ten pounds in recent months. he only weighs 145 now. he's otherwise apparently quite healthy, but he doesn't like being even skinnier than he's used to. gonna start doing some more workouts with him and my mom, they're both concerned about strength and muscle mass. i've been meaning to get going on the same, maybe we can keep each other accountable.

also i won $20 off my mom yesterday because i bet her she couldn't do a single pull up or chin up and she was very confident that she could. easiest $20 i ever made.

(btw adarq we need the crying-laughing emoji on here...)

apparently tacking on a session in a dry sauna after a bout of exercise can serve the purpose, yeah.

yeah that makes sense. i'm not worried about it, per se, just struck by how strong the effect was. heat adaptation might even be better for cardio fitness than altitude, so with any luck running slower this summer will help me get faster come fall.

the tests are available to everyone in my state, although there are only two locations each open twice a week for four hours. if you're asymptomatic and have no doctor or insurance (my case), it's the only option for testing. there are lots of places to get tested if you have a doctor's note.