Adarq.org

- tempo
-- warm up
-- 3 x (5 mins @ 10 mile pace, 2 mins @ 10k pace), 2 mins rest
-- cool down
finally, finally went and ran with a group that does wednesday morning workouts at my local track. it was fun, i feel great. cold again this morning, same temp as yesterday.

if it was a bad sprain, seems normal that it'd still be hurt now, after less than a month. i sprained my right ankle six times when i was in my early 20s and the worse ones took a month or so to recover from. definitely recommend doing some ankle-specific rehab. for example:

- single leg balancing (progress by standing on a cushion, closing your eyes, throwing a ball against the wall and catching it, and setting up obstacles on the ground to reach for while maintaining balance)
- towel toe curls (stand or sit with your toes on the edge of a towel and curl your toes to draw the towel underneath your foot a bit at a time)
- ankle circles (max range of motion in both directions, and to mix it up you can use your big toe to spell out the alphabet in the air)

tuesday

- run 48:37, 7.95 km

thursday

- dreadmill intervals
-- warm up
-- 3 x (3 min @ 3:55, 1 min @ 6:00)
-- cool down

- squat 215 x 5, 175 x 5
lmao, weak as hell. it was early in the morning, in my slight defense. at a weird gym in new orleans where the bars felt a little light, assuming they were 35 pounders.

- pull up x 5,5,5,5

- DB OHP 40s x 5,5,5

- paused push up x 10,10

- DB row 70 x 10,10/side

- front lever variations x some

friday

- walk/run with mom x 40 mins
really nice to get out with her, and get her out and moving.

today

- warm up

- climb x 2 hours
so rusty, so much specific fitness lost. wow.

last night

- dreadmill intervals
-- warm up
-- 5 x (3 min @ 4:13, 1 min @ 5:52)
-- cool down
started to feel like an actual workout on the fifth rep. i should note that the gym is warm and very humid.

today

- climbing x 45 mins
walked up to what seems to be a brand-new bouldering gym about a mile from my hotel. the routes were not that fun and the holds were extremely rough. that + not climbing for two weeks = hands rubbed pretty raw. but glad i at least tried it out! heading to the airport in a couple hours, door-to-door it should be about 31-32 hours, a bit shorter than the way over.

i turn 38 today, age PR

- dreadmill intervals
-- warm up x 10 mins
-- 4 x (3 min @ 4:15, 1 min @ 5:52)
-- cool down

- mobility hips spine wrists/hands

- superset x 2
-- pull up x 5
-- paused push up x 5
just moving my joints

- modified front lever hangs
-- tuck x 10s
-- partial tuck x 10s
-- tuck x 20s

heading to indonesia today for about 10 days, will be back home on the 23rd. then turning around and heading to new orleans a couple days after that to visit my brother and sister-in-law. workouts will be catch-as-catch-can until the end of the month.