Adarq.org

- run 1:51:56, 13.14 km
drove out to a trail about an hour away that's a mountain loop of 11.3 km. thought i'd set up a cooler in my car and do the loop twice, practicing switching water bottles and nutrition at an "aid station." turns out (extremely technical terrain + 595m of elevation gain + T+DI 160) = dose of humble pie. i got lost at least half a dozen times and the duration includes an unknown but not insignificant number of minutes of me standing still while i tried to figure out where to go. had to walk extended sections of uphill and downhill because of steepness and roots/rocks. bailed on second loop and will just run later to make up the distance.

lessons learned:

• the navigation feature on my watch is not high-res enough to be useful at anything but the most obvious junctions. in new territory, bring phone.
• raide belt is great, doesn't bounce at all and i easily could have carried more stuff.
• 45m/km of elevation gain is a lot harder than 21m/km. it's on the high end of "very hilly," almost tipping into "mountainous" on one scale i saw.

later

- dreadmill x 1:00:03, 10.46 km
air conditioning good.

finished the week 290m shy of 70km. this coming week i'll drop back down to ~50km to deload.

- run 1:03:17 w/ 6 x 30s @ 5k-->mile pace, rest = time for HR to come back under 140
mini-fartlek starting at 4km just to keep things fun. overall HR average 134. T+DI 157.

https://www.outsideonline.com/health/nutrition/takes-to-run-and-recover-100-miles

https://pubmed.ncbi.nlm.nih.gov/40239961/

High total energy expenditure (TEE) and rate of water turnover (rH2O) using doubly labeled water (2H218O) have been reported during single-stage and multistage ultraendurance events. At the 161-km distance, less is known about the interaction of TEE, rH2O, and ad libitum energy/fluid intake. This is especially true during the postrace recovery window.

Purpose: To measure TEE, rH2O, and ad libitum energy/fluid intake during a 161-km ultramarathon while extending the TEE and rH2O measurement window to a 7-day postrace period.

Methods: Doubly labeled water was used to monitor TEE and rH2O in 2 male ultrarunners (R1, R2) during a 161-km ultramarathon. Self-reported energy/fluid intake was recorded at crew-accessible aid stations.

Results: Both runners completed the race in 32.8 hours, and TEE over this period was 65.8 MJ (6.5 × basal metabolic rate [BMR], 15,723 kcal, 11,225 kcal·24 h-1) in R1 and 66.5 MJ (7.4 ×BMR, 15,888 kcal, 11,293 kcal·24 h-1) in R2. Race energy intake for both runners approximated 50% of TEE, with reported fluid consumption of 21.8 L and 15.7 L for R1 and R2, respectively. rH2O during the race was 14.6 L in R1 and 15.5 L in R2. During the 7-day postrace period, total TEE and rH2O were 94.7 MJ (1.9 ×BMR, 22,634 kcal, 3245 kcal·d-1) and 41.8 L for R1 and 80.0 MJ (1.8 ×BMR, 19,116 kcal, 2721 kcal·d-1) and 24.0 L for R2, respectively.

Conclusion: These data illustrate the expected nutrient and fluid budgets for ultramarathons and describe the challenge of restoring acute negative energy balance following these events.

- track intervals
-- warm up
-- 1+2+3+4 mins @ ~5k pace, 1 min rest between reps
-- 1200m @ "faster" pace
-- 1+2+3+4 mins @ ~5k pace, 1 min rest between reps
-- cool down

T+DI 152. messed up the pace button on the first set of timed reps but the second set were all between 3:54-3:59, which i'm happy with given the humidity. did the 1200 in 4:26, which is ~5:48 mile pace. subjectively this was a hard workout but not a killer.

ETA: also, bit of DOMS today. not bad, though.

- warm up
-- jump rope
-- joint mobilizations

- strength
-- 2 x [3-way calf raise x 10 + tib raise x 15]
-- 2 x [sideways band walk x 60s + standing clam x 10/leg]
-- 2 x [heel floating BSS x 30s + med ball ham curl x 12]
-- depth drop x 5,5

- squat 185 x 5,5

- RDL 185 x 5,5

- dip x 10+3+3+3

- climb x 45 mins

felt pretty good. i really need to be better about mobility/soft tissue work.

the vibes were great, very supportive. big spread of ages (the youngest was a 9 year old who set the maryland state age group record in the squat and bench and qualified for junior nationals, very cute/cool; oldest were in their 60s), about 60/40 men/women. there was a mother/daughter duo competing in their first meet together, both really strong. queer friendly. nobody being a gatekeeping dick as far as i could tell. no grime to speak of, although the gym didn't have a/c so it was a little warm.

- run 2:25:28, 22.00 km
T+DI 166, dew point 76 which is about as high as it's been all year. about 18km of this was on trails. 467m/1532' of elevation gain and equal descent, plus lots of roots and rocks and a bit of mud, so my quads and calves are a bit tired. should stretch later just for the relaxation of it. HR averaged 144. this definitely qualifies as a hard workout. pace chart looks insane, lol. like an earthquake on the seismometer.

average pace was 6:37, which confirms that my watch was out to lunch yesterday, there's no way i was slower yesterday than today. conditions added probably ~15 minutes to my total time, per that chart joe and i were discussing recently. mid-run i started fantasizing about running in the snow. it was hot.

ETA: extrapolating to the distance of the 50k race course loop i'll be doing in october, this route is pretty much dead-on in terms of elevation gain. that's interesting. assuming decent conditions and that i'm able to keep building fitness (i.e., not get hurt), that means sub-5 hour is not unrealistic.

makes sense. don't discount the benefits of acute relief, though!

Quote from: LBSS on July 08, 2025, 09:08:05 am

go to PT?

maybe if i'm not seeing any improvement after another week of activity modification. i have never had particularly productive experiences with PTs, despite having seen 4 or 5 highly recommended people in my time training. like what are they gonna say "it's probably this, run less, strengthen your foot and ankle" cool thanks i worked that out already.

i guess if you've only had bad experiences, makes sense you wouldn't want to try again. i've definitely had that kind of PT, but i've had some good ones, too. helping identify root causes i wouldn't have thought of, for example. dry needling or other kinds of manual therapy. there must be some good PTs over there.