Adarq.org

- run 42:57, 8.01 km
fuck i'm out of shape. really have not been consistent enough this summer to adapt to the heat. T+DI over 160 again, but still. anyway it's fun to explore the new neighborhood, i ran on some streets i've never been on before despite living within a four-mile radius of my new house for something like 28 of my nearly 36 years. running north is good, although somehow managed to run uphill the last mile home. maybe i'm just on a little hillock or something.

- run 54:14, 9.26 km
again w/gf. she has had a really tough month, is even more out of shape than i am. really nice evening.

i've run four days this week, which is my first time doing that since the end of june/beginning of july. at least i don't gain weight easily, otherwise god knows how out of shape i'd be. just hanging in there.

- run 51:43, 9.88 km
super nice morning, gf took the day off because of period pain so i ran a bit faster (5:14 pace) and in a tighter window (5:03-5:26, depending mainly on prevailing slope)

tried to run a couple mornings ago but achilles said hello from the jump so i stopped after a half-block. resting and mobility the last few days (foam roller, active stretching, eccentrics) but no running. will try again this afternoon and keep it short even if i feel 100%.

also gf said she's supportive of getting a squat rack and weights for the garage so gonna start looking into that.

- run 42:18, 7.26 km
not too bad out. gf was lagging a bit so not quick.

yesterday

- run 33:13, 6.28 km
started slow, 5:54 for the first km, and then kicked it up to good target easy run pace (~5:10). achilles felt okay.

- RDL 115 x 10,10
felt a little pump in forearms. not much but lmao grip weak.

- OHP 45 x 10,10

first time using the weights etc. that i bought from my neighbor last weekend.

- run 26:40, 5.01 km
very satisfying to improvise a route that is that close to a perfectly round distance. achilles was a bit stiff in the morning but felt 100% by lunchtime and throughout this run.

have covered 32.8 km in six runs over the past seven days, per watch. registered for a 5k on 12 november, so i have something to work toward. that's 10 weeks out. plan will be:

1. add mileage conservatively both per-run and weekly, running frequently but not long. i think the long run with gf the other weekend was what irritated my achilles. goal weekly mileage is 55 km.
2. continue goofing off a little with the new weights just to re-accustom myself to using them and add some cross-training.
3. in a couple of weeks, if my achilles is still okay, start doing one day a week of speed, tempo, or hills. if i can make myself get up early enough on wednesdays to run with the group that trains at the high school in my neighborhood, i'll do that.

- run 33:19, 6.50 km
stung by a bee a bit less than 1 km from home. i am allergic, although i didn't know quite how badly i'd react since it'd been a long time. ended up needing to jab myself with an epipen and then spend four hours in the ER. anaphylaxis is not a pleasant experience, all around. would not recommend.