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another attempt to get some logging consistency!!

running > 3 weeks out from marathon, last long run of 22miles done (@4.59 pace but elapsed time was a little longer due to some GI trouble HA). This came the day after a road relay race (6km - 22m46s pace and also a 5k PB of 19.19 in there apparently). Now going to start cutting back mileage a little bit this week then a lot more the couple weeks after. Feel well on track for 3.30 and secretly thinking 3.15ish may be on the cards considering it's a very flat marathon and all my training has involved lots of hills. Peak mileage week last week at 60 miles.

lifting > meh just hitting upper body 1x week and doing some light lower body stuff ~1x a week

meditation/yoga stuff > eased up a bit on this, still doing a bit most days but simply haven't had time to do 1hr/day plus all the running... once the marathons over hopefully get back into it

life > got a job in New Zealand starting in January so will soon be moving to the otherside of the world for a year, exciting (but stressful OH so much paperwork to do).

training has been good! just inconsistent logging

Today
run 13km or so at 5.00km ish pace
Yoga 30m
mediation 1hr

upto 80km/weeks now

hit a half marathon pb of 1 hr 32 m 50 s last week - solo time trial, that's 4.24/km pace and course had 200m elevation with no taper - think I'm on course for 3.30 marathon!

Oh dude i have been stretching hams and psoas in different ways (different static variations hitting different angles, frequent dynamics, sometimes ballistics) and i feel like its been a game changer for my top speed combined with track work. I believe most people underestimate how mobile those 2 muscle groups in particular have to be to get good top speed form

Yeah for sure, I think it's made a huge difference for me and definitely overlooked!

left it a bit long to update everything since I last posted, just been very busy with work. but still managed 70km week last week + 1 gym session and daily meditations

yesterday
yoga 30m
meditation 1hr
run 21.73km 428m elevation 5.33m/km avg pace, pretty humid
40m or so stretch/chill yoga

today
cycle commute
meditation 50ms
run 7.71km 5.04m/km pace 90% humidity ugh

at track on Thursday the captain recognised that I was pretty quick (200m repeats) and is keen to get me into some sprinting stuff. funny I've done no real lower body lifting in at least a year and no explosive stuff, just tonnes of long and slow endurance...but seem to have kept hold of some fast twitch! I'm sure the yoga has helped too, my stride length is ridiculous. excited to add in some lifting and speed work and see where we can go

yest meditation 40m - now trying not to beat myself up when I don't fit an hour in lol
run 8.5km 5.11m/km avg pace - tired took it easy
rkc plank 3 x 40s

today
meditation 1hr
run (Tbc)

yoga 30m
meditation 1hr

gym
ng chins 12, 10, 9
db bp 36kg x 8, 30kg x 10
db ohp 20kg x 7 16kg x 10
db row 40kg x 12, 10
Curl 16kg x 12
tri 14kg x 12
Lateral raise 7kg x 12

run
track 8 x 200m - 2min rest
+ easy miles after - total 16.15 5.27m/km avg pace

lol intermittent fasting and trying to keep up on calories is getting silly, really don't wanna go back to breakfast though.

12th:
yoga 30m
meditation 1hr
run 30km 5.19m/km pace - warm and moderately hilly, felt ok

13th
meditation 30m
hike with gf ~13km

14th
yoga 30m
meditation 1hr
run 15km 4.40m/km pace was actually much faster other than this stretch with nettles covering the entire very narrow path and me in my short shorts 

 took a half mileage week and busy with life so stopped logging gah

Today

Meditation 1hr
did couch 2 5k with gf so some v light jogging
run 12km hilly trails 5.06km pace, ran the uphill shirtless felt so good in this weather - got some hoka challenger atr 5 for lovely cushioned road to trail and these are perfect.

did a little lower body strength for the first time in ages....instant DOMs...always feels like my muscle fibers are tearing apart when i take a break and come back, squats had my adductors feeling like they were going to snap. i feel more flexible than ever thanks to yoga though, strange

squat
bw x 20
12kg 3 x 10 (goblet/weight over shoulder)

slrdl 12kg 2 x 10

plank 2 x 40s

peterson step ups x 50