Adarq.org

- run 1:00:23, 10.88 km
warm but not humid. per watch, i could stand to step up the intensity a little bit. only about 13-14% of my running this month has been above zone 2. i'm still predominantly focused on getting volume up, and if tomorrow goes well i'll hit another weekly mileage PR. and really, given that my two main races this year are my first two ultras, it's fine for that to be the focus. but i do also want to get faster eventually, and for that will have to do better than one track workout a week plus sometimes some extensive tempo on the weekend.

yesterday

- run 1:21:19, 13.45 km
middle ~7 km on trails with a buddy. watch got lost for a little in the woods, not sure exactly how far this was. weather is getting nice!

today

- track workout
-- warm up
-- 4 x [1 min @ 5k, 2 min @ 10k, 3 min @ HM w/1 min jogging rest]
-- cool down
nice workout, not very challenging. 5k reps were 3:51-3:55, 10k reps were 4:01-4:08, HM reps were 4:12-4:14, except i did the last one in 3:57 because i felt fresh and wanted to lap a slower group.

- run 48:22, 8.73 km
first run post-move, foot still hurt a little bit but didn't impede me at all.

it's gonna take some adjusting to figure out my new routes. was curious how long the lap is around coolidge high school so i went and measured that: it's 1.4 km, and 2.2 km away from my house. so 4 laps = 8.7k, 5 laps = 10k, 7 laps = 13k. there's a bit of up and down on the loop, as well, which is nice for training purposes.

i'm a little farther from the park now, which is a minor bummer.

did not end up running on tuesday, this is turning into a forced deload week. did manage to do the track workout yesterday, but was exhausted after spending the rest of the day moving and did not drag myself out of bed this morning.

yesterday

- track intervals
-- warm up
-- 4 x [3 min @ one-hour pace, 3 min @ sub-one-hour pace, 3 min @ jogging recovery]
-- cool down
ran these faster than i meant to, especially the "one-hour pace" reps, especially since it's humid as shit again. pretty hard as a result. HR climbed into the 170s on the third and fourth reps.

migraine started about four hours after finishing the run. it built pretty slowly, wife and i were able to go out to dinner, but by 7:30 PM it was moderately bad, like a 6/10. tried a new medicine that the neurologist i saw recently gave me: no effect. tried my old medicine: no effect. got in bed at 8:30 and it actually got a shade worse, and added mild nausea, before i finally fell asleep.

i drank 1800mL of fluids during the run, which included ~2 tsp of salt (~4600mg sodium, including what's in the gatorade powder), plus basically chugged another 400mL of gatorade as soon as i got home and continued hydrating the rest of the afternoon. per the sweat test i took, i lose a little more than 1500mg of salt per hour, and should be aiming to replace ~800mL of fluids per hour when it's hot out. i met the salt target on this run, which goes in the "it's not hyponatremia" evidence column. realizing now that i fell a little short of the fluid replacement target. hm. on the other hand, not even a hint of headache after the run last week and it was only 2 km shorter. was substantially cooler, though. maybe i'll bring the bladder on my next long run and fill it just with water.

- NSA-style tempo run 1:23:17, 16.00 km w/ 3 x 10 min @ MP (4:23, 4:28, 4:30) w/1 min rest
HR averaged about 155, 158, 162 on the reps. nice day, not too humid. obviously first rep was a little too fast but in my defense it was mostly downhill, and the third rep was mostly uphill. watch gives 166 as threshold so at least i kept them all underneath that.

right posterior knee "thickness" was back a little for the first 3 km, went away when i sped up for the first rep. frustrating. hope it's just a one-off, i'll stretch and do some additional activation this afternoon.

- run 1:11:31, 12.25 km w/ 5x100m strides
16,16,16,17,16 on the strides. felt slow but i guess they weren't much different from usual. first ~5k run with a buddy who did never summer 60k a week and a half ago and is still in recovery mode. was cool to hear a bit about that race. T+DI 135.

it was! plan is for this weekend to be even huger.

that is a wild-looking exercise. i've been doing banded sideways walking, standing banded wall clamshells (like this but trying to keep my upper body more upright: https://www.youtube.com/watch?v=UQ7IuESLoPs), and strict SLRDLs, all of which activate it in different ways, but i'll give that a shot! am i right that he's leaning his knee pretty heavily into the bench?

and sadly, no access to a leg press or calf machine. best i could do would be weighted calf raises on a step. which would probably be a good thing to add.

- run 1:13:45, 12.44 km w/ 4x100m strides
strides all in 16.xx. if i didn't know any better i'd say i almost took it too easy, HR average 123. no plantar feeling this morning. did some gentle dynamic stretching of calves before leaving and right calf was a little tight when i first started out, which i wonder if that's a reaction to the stretching.

evening

- warm up

- circuit
-- paused SL deficit calf raise +25 x 3,3/leg
-- SLRDL +25 x 8,8/leg
-- floating heel ISO BSS x 60s/leg
-- hamstring/sciatic nerve flossing x 10/leg

- squat 205 x 5,5

- climb x 30 mins
fingers on left handed started to hurt, stopped.

- pull up myo reps x 10+3+3+1

- dip myo reps +20 x 10+3+3+1

- suitcase carry +55 x two laps/side