Adarq.org

heat advisory out today, although it's the same T+DI as monday and actually feels okay in the shade, especially if there's a breeze. but walking back from the grocery store i got a sudden cramp in a weird spot right the top of my left calf, like maybe in the plantaris? popliteus? made my left shin feel weird right away as well. didn't last, but that plus severe thunderstorm watch the rest of this afternoon means no run.

i'm finding that if i concentrate on keeping pace and breathing relaxed, i can make it work. high heat and humidity make my heart rate rise much more rapidly and come down more slowly, so keeping it from spiking is the priority.

- run 41:17, 8.01 km
T+DI 173, highest ever since i started recording it. just checked and i think the previous high was 170, last summer when i ran 18 km at 5:39 pace and got heat exhaustion. much easier run today despite being 30s/km faster.

- stretch

ETA: the humidity pace adjuster chart i found last year suggests this should have been equivalent to ~4:45 pace in perfect conditions. that seems impossibly quick, my easy runs in the winter were at best 8-10s slower than that. shouldn't put too much stock in such charts, i suppose.

reviving this thread to share a video of simone biles doing some absolutely insane shit: https://twitter.com/its_whitney/status/1414061599007117315?s=20

can't embed twitter on here but click through, it's worth it, i promise.

- run 56:07, 10.00 km
hot and humid. also quite a bit of climbing on this route, around 83-84 feet per mile and the first 15 minutes or so is basically straight uphill. stopped at exactly 10k and walked the final few hundred meters home to cool down a bit.

- stretch

got extremely hot and humid this week and we had a couple of strong thunderstorms. no running in those conditions.

thursday

- jump rope x 500 turns
no mistakes

- GMB warm up

- superset x 2
-- 45-degree hyper +50 x 10
-- DB OHP 35s x 10
-- pallof press +25 x 10

- superset x 2
-- neutral grip chin up x 10,8
-- lunge x 25

- stretch

- run 46:32, 8.68 km
less climbing than yesterday and did a better job keeping pace even. still a negative split but didn't have to walk, despite the conditions being almost the same as yesterday, and even managed a very wee little kick at the end. meant to go a little farther but the mall is blocked off for the fireworks until next week and i couldn't be bothered trying to find my way around all the fencing. it's okay. just glad i got out there.

- stretch