Adarq.org

- run 8.01 km in 41:24
didn't feel great, although calves were fine so that's good. died a little in last km (5:23), bringing average to 5:10, which is a touch slow but nbd. i've definitely lost a bit of fitness but that's no surprise.

- stretch

if you have a fever, rest! your body is telling you to rest! it's okay to miss training! recovery>*

back on that unintentional poetry kick:

It was cold and windy
with a spray like rain but with a little
bigger rain drops.

As I entered I felt a little
sore in the chest, which
turned out to be a cold,
when I came back home.

i understand the embarrassment but you shouldn't be. drug addiction -- and alcohol is a drug -- is a nasty disease. our bodies compel us to do things like drink water and eat sugar and fat and breathe in and out by rewarding us chemically. when we find something that goes straight to the reward system, and takes us out of ourselves by altering our consciousness, it can be extremely difficult to give it up. and some people are more susceptible to impulsive, compulsive use than others. seems like you're in the former category, it's been clear on here for years that you have an issue with alcohol abuse.

so no, it's not as simple as "just stop drinking." but you do have agency. get yourself to an AA meeting. AA doesn't work for everyone, or maybe even most people, but it's saved some people i know. my dad's best friend is 35 years sober and still goes to AA every week, even on vacation. it completely failed for my brother. ymmv. but try it. see if you can find a therapist in your town who does dialectical behavioral therapy, one on one or in groups. try that. just keep trying to stop. do not quit on yourself.

last night

- push up x 18,21,16,16,x
bailed on last set. this is too much volume too fast. will start week over until it's possible to meet the F sets

tonight

- run 8.11 km in 41:09
long sleeves, did not check watch once, hit 5:05 pace. perfect. calves cramping up after run, which is very unusual.

- pull up x 4,4,3,4,6

- stretch

not sure what's up with calves. normal hydration and diet today, it's cool outside. maybe just a flukey thing.

- run x 6.5 km in 34:26, strides 3 x 150m w/walk back recovery
right knee pulled on the strides but stuck with it. third rep less pulling than first fwiw. knee a little achey after but it's already going away. max speed was 33kph according to garmin, which is not bad since strides were all uphill: the track is on a slight slant. translates to a 10.9 100. 

- pull up x 5,4,3,4,5

- stretch

great conditions: 50s, light mist, soft track because it rained yesterday but not so hard that it was really muddy, no wind.

tweaked right knee and SI joint and left ankle at frisbee. shins sore as well but that's not enough of a reason not to run. janky hip/lower back is. motivation is at least back today.

- push up x 16,21,15,15,18

- SMR calves/soleus and upper back/shoulders

- stretch

- frisbee x 75 mins

- stretch

last night

had to go straight to an event from work but had some time between to go to the gym in the office building's basement.

- progression run (treadmill) x 10 min @ 11.5 kph, 5 min @ 12.5 kph, 5 min @13.5 kph, ~7 min @ 11.5-->10 kph

- push up x 15,14,13,12
forgot to look up the proper sets beforehand and there was no signal in the gym at work. will redo this scheduled day.

- stretch