Adarq.org

me, too.

- run 2:33:00, 26.02 km
T+DI 130, a little warmer than yesterday but dryer. warm in the sun and not much breeze but overall pretty nice out. kept it chill and also kept a running clock for a couple of "aid stations" - one where i took a bathroom break and one where i just changed over water bottles from back to front of pack. lost about 5 minutes between those two stops, not too bad.

ETA: ran an easy-pace marathon over the past two days: total of 42.4 km in 4:04:08. total distance this week 76.54 km, total time on feet 7:40, both clear lifetime PRs.

- run 1:10:10, 12.18 km w/ 5x100m strides
T+DI 144, humidity still high but it cooled off a lot after the thunderstorm yesterday. forecast for the next week is looking prettttty pleasant. right knee pulling a little on a couple of the strides, which i had to do on the muddy sidewalk because they'd locked the track for some reason. adductors feeling it a little, for some reason.

evening

- warm up

- strength/rehab circuit
-- 2 x [side to side band walks x 60s + hamstring nerve flossing x 10]
-- 2 x [deficit calf raise x 10 + deficit tib raise x 10]
-- 1 x [standing banded clamshell x 10 + SL pogo x 8]
left ankle was not feeling the pogos, stopped there

- squat 200 x 5,5

- SLRDL +25 x 10,10

- BSS +25 x 10,10

- climb x 60 mins

- dip +20 x 8+3+3, bw +3

- TTB x 5,5

confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...

lol, i respect it. what's the show?

- run 1:11:31, 12.03 km w/ 4x100m strides
strides all 16.xx. T+DI 151. right ankle was a little painful upon waking for no apparent reason but didn't bother me at all on the run and seems fine now. right anterior hip a little tight.

also my left upper arm is a little swollen, down to the elbow, from the venom dose i got yesterday. those were my last build-up shots, now five years of maintenance to make sure it sticks.

- run 56:05, 9.22km w/ 4x100m strides
everything felt plodding and stiff. T+DI 146 so not hot but dew point is over 70 for the umpteenth day in a row.

later

- warm up + glute medius activation

- climb x 2 hours
some friends wanted to go, so what the hell. had fun, hands are a bit raw.

- paused push up x 10,10,10

have not been sleeping well this week, waking up in the middle of the night and then just being awake. that's why i ended up on the treadmill on tuesday and will again today. just couldn't drag myself out of bed at 6 when i'd spent 2:30-3:30 lying there wondering why i wasn't falling back asleep. no routine changes, i haven't had alcohol since the weekend, getting into bed at a reasonable hour. and my mind isn't racing or anything during the wakeful periods, i don't generally feel overly stressed out. hope it's just a weird thing that passes quickly.

- strength
-- jump rope
-- 2 x [toe walks forward/backward x 60s + heel walks forward/backward x 60s]
-- BSS x 60s/leg
-- 2 x [standing banded clam x 15 + SLRDL +20 x 10]
-- depth drop @20" x 5,5
-- SL pogo x 8,8/leg

- squat 195 x 5,5

- RDL 205 x 5,5

- climb x 45 mins

- pull up myo reps x 8+3+3+1

- dip myo reps x 10+3+3

right shoulder bothering me a little on squats and dips, otherwise felt okay.

ETA: also, i have a blister on my left big toe from sunday. first time in my life, or at least that i can remember, that i've gotten a blister on my foot. need to find a different trail shoe than speedgoats, or maybe just go up a half size?