Adarq.org

- run 57:32, 10.46 km
T+DI below 140 feels like a cheat code. it still wasn't all the way cool and it's still a bit humid but man this felt good. HR averaged 120 despite it being on the quicker end of my easy run pace (5:31).

yeah exactly. races are cool and fun but also hard and a little risky and i'm clearly not 100%.

- run 57:53, 10.45 km
jesus god it's still so hot and humid. T+DI 155. obviously this was a down week, only 51 km/4:31 of running.

so if i'm not going to run the half next weekend, then i think what makes sense is to just swing back into SubT. one tweak i've been considering is shifting the 3x10 (or equivalent) to the middle of the long run on sundays. that would increase one-day workload for that day just a bit, but it'd free up mondays to prioritize weights while preserving rest days on either side of each workout. running seven days a week feels good but i do think it's a bad idea long-term to be doing no weightlifting at all and it's just really hard to make time for both on the same day.

alternatively, i could just try to keep lifting sessions very short, like 20-30 minutes tops, and do a couple a week. something like 2 x 10 RDLs, 2 x 10 calf raises, and a core/upper circuit. it really does feel good to run every day.

- 5k parkrun
-- warm up
-- race in 19:23 (watch), 19:28 (official)
-- cool down
feel okay about it. no outright PR and no sub-19, which is disappointing. but most takeaways are positive: achilles felt 100%. final km was fastest (3:49), which was a goal. john davis's heat adjustment calculator gives the equivalent time in ideal conditions as ~18:55, which is positive (T+DI 140 for the race; it's so humid still). and i haven't slept through the night in more than two months, so it was good just to drag myself out there.

- run 1:00:27, 10.72 km w/ 4 x hill sprints
achilles felt fine until the hill sprints. no pain but it is a liiittle stiff. T+DI 154. apparently we're in for another 10-14 days of summer weather before canada finally sends some cold air our way.

ETA: just noticed i dipped into the green on intervals.icu with the sunday workout. oops.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:15-20 w/ 90s walking rest
-- cool down
left achilles bugging a little again. less humid today but still warm and the sun is very bright. felt pretty good apart from achilles. HR got a little high at the very end of the final rep because it was uphill, but nothing too serious.

- run 57:13, 10.44 km
left achilles a little stiff (?). otherwise fine. nice morning.

officially deferred my registration for richmond marathon. the workout yesterday sealed it: i just don't think it's realistic to build up to the long workouts that are needed to prepare to run well, with the baby. will shift focus to shorter races this fall and go back to standard sirpoc-style weeks. but maybe keep the long run a little longer than he recommends, just so the baseline is a bit closer to where it needs to be when i do start to build toward a marathon again. looking at shamrock marathon at the end of march.

i'm also going to rest today (from running), my lower legs are feeling a little beat up and i should to be taking time to lift at least once per week. been missing that.

- SubT 10 8 x 3 mins
-- warm up
-- intervals @ 4:07-14 w/60-120s walking rest
-- cool down
last two rest periods were longer to bring HR down. T+DI 156. legs felt fine, but it was so hot and i want to be able to run hard on sunday so i cut the last two reps.