Adarq.org

last night

- run 30:39, 5.23 km
just to get the juices flowing. work has gone nuts this week. but did a new route, along a protected bike lane that goes all the way to a trail that leads to my office. i haven't been going in this summer but once we have to start going in again in september that'll be a great running route. four miles door-to-door.

yesterday

- warm up
treadmill run, jump rope, joint mobilizations

- squat 185 x 5,5
allllrighty then. will go to 195 next time.

- hyper x 10,10

- DB OHP 40s x 5,5

- inverted row x 10

- curls 20s x 10

- cable tricep press-down x 10

- a bunch of random core stuff
-- TTB
-- windshield wipers (not full ROM)
-- hollow body hold 15-20s x 3
-- superman hold 15s x 3

- stretch

just playing around really. apart from the squats, i haven't settled on a routine and that's fine for now. mid/upper-back were bothering me a little during the squats.

tuesday

- run 57:43, 9.21 km
hot

today

- run to gym

- climb x 75 mins
was trying a new orange route and got a cramp in my shoulder (!) from trying the second move. that's never happened before. i'm sure i can do that one, but i decided to move on for the day. did not make much progress on the other orange one i was trying the other day, but that's okay. tried a looong overhanging black one (next level up from orange) a couple of times as well. limiting factor for me there is endurance, influenced by my poor technique. so many different things to work on!

- run to grocery store

thursday

- run ~3.5 miles
watch not syncing for some reason so just approximating here.

yesterday

- run x 10 mins

- climb x 45 mins

wife's first time back in the gym since her injury. this was as long as she had energy for. climbing was okay.

today

- warm up

- climb x 30 mins
extremely hyped to finish the orange route that i had been struggling with for the past few weeks. also did a purple (one level easier) that i'd tried previously and just gotten intimidated by. very, very happy.

- squat 185 x 5,3
lmao but first time putting on the do-wins since...2017? i feel like i must have tried to squat in ~2021 - i have a memory of getting under a bar and my shoulders being too tight - but can't really remember. anyway first time in literally years under a bar. felt surprisingly good, considering. i'm gonna be sore tomorrow. will be very careful with these.

- DB OHP 40s x 5,5

- kroc row 70 x 17,15
lol weeeak

it is offensively hot, we've tied or broken all-time heat temps twice in the last three days. thunderstorms coming today, per forecast. may it be correct and may they cool us the fuck off. also wife has been on a downswing emotionally and so i haven't felt as much like running.

monday

- warm up

- bouldering x 60 mins
much less frustrating than the previous session, kept it less ambitious and more focused on technique and repeating climbs and paying attention to how they felt.

- superset x 4
-- pull up x 5
-- push up x 15
more sets, fewer reps, more volume

- hangboard x 10s x 3
left elbow, which is always kind of there in the background, started to announce itself a little. stopped there.

going to an intermediate climbing class tonight, looking forward to it!

wife is progressing, the PT unlocked her brace to 70 degrees of flexion yesterday and hopefully after her appointment tomorrow will be cleared to use only one crutch and use the exercise bike. that means she can start going back to the gym. in her reading - she, even more than i, gets obsessive about fitness hobbies - she's been learning about the potential for ACL tears to lead to earlier-onset arthritis in the affected joint, and how weight lifting can mitigate that. dynamic movements are out for her for the next several months at least, but in the meantime she is planning to start working more seriously on strength. because i love having her as a training buddy, and because i've been mentally gesturing toward a return to weightlifting for what feels like four years, i'll start reintroducing weights.

i'm also planning to sign up for a couple of races this fall. the philly half marathon is right after my birthday, and the friend i ran with the other day is doing the baltimore marathon a few weeks before that, so i might sign up for the concurrent 10k as a tune-up race.

running + climbing + lifting = my own personal crossfit! means i'll probably progress more slowly on each than i would if i focused, but i don't really care.

once she's working out again, it'll be easier to motivate myself to train 5-6 days per week. something like:

day 1: long run
day 2: run to and from gym or short easy treadmill, + climb + squat/lower pull/upper push
day 3: easy run
day 4: speed/tempo
day 5: run to and from gym or short easy treadmill, + climb + squat/lower pull/upper push
day 6: rest
day 7: maybe climb, maybe go for a hike, stand up paddleboarding, any other kind of movement

- run 5.65 km, walk ~4.5 km
a friend came over to help us move some furniture around now that wife is able to go up and down stairs, and he's a runner so we decided to head out after. T+DI was near 170. he was gassed from a yoga/fitness class earlier in the day and also is not as fit as me i guess, so meant to do ~6 miles and ended up cutting it off at ~3.5 and buying a couple of gatorades.

welcome back!