Adarq.org

- run 3:05, 26.80 km
went and did the 50k race loop (race is two laps). muggy (dew point 67) and i got lost a bunch, especially at the beginning and end. slower than i thought i'd go as a result. but the course is mostly quite technical and continuously up and down, very few stretches where you can open up your stride at all. there are also two stream crossings, although i ran around the first one to a nearby bridge. the second one, no choice but to ford it. last 6-7 km run in wet shoes. overall 718m/2355' of elevation gain.

it'll be fun to run this with (1) cooler and dryer conditions, (2) aid stations, so i don't have to carry all my water and food, (3) course markings.

- run 55:24, 10.31 km, w/ 2.5 km uphill tempo in the middle
tempo splits 4:29, 4:20, 4:13. super humid and i'd run out of clean shorts so i had to wear tights 

- track workout
-- warm up
-- 7 x [4 min @ 8k pace, 2 min jogging rest]
-- cool down
successfully didn't overrun this, 4:01-4:06 pace for all reps.

- half marathon
-- warm up
-- race in 1:34:10 (gun), 1:34:06 (chip), 1:34:00 (watch)
-- cool down
it became obvious about halfway through that i wasn't going to PR, so i ran hard (but a bit above 1:30 pace) until the 10 mile mark and then basically shut it down to a fast jog. even if i'd had an even split for the final third, still would have been like a 1:31:xx. it's pretty humid today (dew point 63), but mostly my legs were just not rested. delusionally, i thought i was maybe in so much better shape than the spring that it wouldn't matter. lol. shouldn't be disappointed, i set out for this to basically be an extra hard workout and so it was, but it didn't feel great to not feel great. live and learn.

couple later reflections: the course was net downhill but not at all flat. lots of little steep climbs and especially steep descents, which toward the end of the race were no fun at all. probably good training, though. calves are having a little bit of the post-hard-effort twitchies but nothing too intense. i took a naratriptan as soon as i got back to my car, and while i have a mild headache this afternoon i seem to have avoided my typical full-blown migraine.

- run 1:11:43, 13.00 km, w/ 3 x short strides
felt much better this morning. woke up well before alarm. right hamstring tweaking a little on the strides.

- track workout
-- warm up
-- 6 x [1000m @ HM pace, 2 min jogging rest]
-- cool down
nice. the Rx was for 10k pace but i decided not to go quite that hard. ended up splitting under my target HM pace for each rep (oops), all in the 4:10-4:13 range. i felt looser at the end than the beginning and that's good. a bit sore all over, especially pecs.

- climb x 30-40 mins
felt much better than the other day. still am not really in the puzzle-solving practice but physically this was okay.

- squat 225 x 5
again, felt pretty good.

- various supersets of hip activation, paused calf raises, and SL pogos

- pull ups x 8+3+3+2, rest x 2 mins, x 4

- dips +20 x 8+3+3+2

- some TTB and shrimp squats

ok, ok.

felt like crap today, still congested and had a headache that's finally dissipating now in the early evening. meant this to be a deload week and my body sure made sure that i did, lol. but very positive that deload = 50 km.