Adarq.org

wednesday

- treadmill tempo
-- warm up
-- 5 x (2 mins @ 3:52, 1 min @ 6:00)
-- cool down

today

- run ~4.5 miles
got home yesterday afternoon after 28 hours in transit. woof. watch didn't charge overnight so it was dead, so just an estimate based on knowing the route. was probably a little more than 4.5.

was in siem reap from saturday-monday, working and maxing out the time i had for tourism. no running. also got the shits yesterday, after a week-plus in the country with no issues. go figure. got back last night and tried to run but felt bad so stopped after five minutes.

trips like this were more fun when i was in my 20s. it's cool to be out here, i'm learning a lot and that's great. but i'm tired and i miss my wife and i want to be able to train consistently for something for once in my life. last year was an anomaly with the lack of work travel. this year is looking more typical: strong likelihood that i'll have to come back out to cambodia in a couple of months. kyrgyzstan and bangladesh are possibilities for later in the year, maybe sri lanka, maybe vietnam. starting to think again what it'd look like to change careers.

sick and then swamped with work the last couple days.

- treadmill tempo
-- warm up
-- 3 x (4 min @ 4:20, 1 min @ 6:00); replaced last cool down interval with a bit more than a minute at 3:55 just to get to 5 km
-- cool down

- pull ups x a few

4:20 is target 10-mile pace, ish. obviously these tempo workouts aren't really pushing it, but they're better than a half hour of steady-state.

i'm in cambodia for the next week and a half.

- treadmill incline walk x 20 mins
no more running right after long flights. dulles to seoul was 15+ hours and seoul to phnom penh 5+, and we only had an hour layover. honestly, though, i've had worse flights that weren't quite as long. not sure why, it's not like korean was particularly comfortable. anyway, will probably stick to walking tomorrow and then switch to running. one benefit of jet lag/work travel is that i'm usually up early so it's easy to exercise before work.

- run 28:38, 5.57 km

got back last night from 12 days in ecuador. set altitude PRs on three separate days, also crossed 16,000 and 17,000 feet for the first time. we had to turn back from our major summit attempt, chimborazo, because wife started to develop altitude sickness. but it was still an amazing trip and we both got bit by the alpine bug. gonna see if we can get in another climbing trip this winter closer to home.

today

- run 27:36, 4.73 km
taking it very easy since the last two times i've tried to run right after a long flying day, my knee started hurting. felt fine today.

My understanding is that the science atm suggest that, while near/to failure is best for hypertrophy, staying <7 rpe is best for strength. So will try to a bunch of solid 1-3 rep sets at low RPEs on assited OACs, plus one harder single now and then to mark progress, and basically everything else done at 8-10 RPE.

that's interesting. at some point in the past 6-7 years i stopped nerding out on training research the way i did in my 20s. all other things being equal, hypertrophy=strength gains, so this is news to me. you got a reference? i'm curious.

- run 25:59, 5.27 km
did km 3 @ 4:21 (i.e., ~HM) pace, just to kick things up a little, and did a couple of strides at the end.

go blue.