Adarq.org

- run 1:00:24, 9.69 km
watch clocked HR at 82bpm, which seems implausibly low, given that this was a little quicker than yesterday (but still slow) and on a partly overlapping route. the chart shows a couple of random spikes, which makes me think it was just not measuring at all most of the time and every once in a while got a little glimpse. sigh, maybe i should get a chest strap monitor.

- intervals
-- warm up
-- 2 x (8 x 1 min 4:05-4:10 pace, 1 min slow jog) w/ 5 min jog between sets
-- cool down
workout comes from my new youtube dude will johnson. set the pace a little conservatively based on the zone calculator he uses: https://drwilloconnor.com/training-zones-how-to/. this workout is supposed to have the fast reps in zone 5, which based on the fastest 30 mins of my recent half marathon (a proxy he suggests for a 10k or 30 minute time trial), gives a range of 4:05-4:20. of course, this was on a track rather than up and downhill, but anyway it felt too easy. will do it a bit faster next time.

Don't you get extremely bored when running for so long, especially when its an easy run?
I get bored to death, even when the scenery around is beautiful. I prefer it being a challenging run, it distracts me from the boredom torture lol.
I have to run 2.5 hours low-pace later this week and i already hate the idea.

hello from denmark. week ended in an unexpected way: my fiancée called me on friday morning from copenhagen, in tears, asking me to call a doctor to her hotel room. she'd had a recurrence of the gastritis that knocked her out for two weeks in july 2022 and was freaking out. she ended up in the hospital, and i ended up on a plane over here to take care of her until she's well enough to travel. we're flying back today, so that's good. but anyway running plans (all plans) got disrupted. i did manage to get a treadmill workout in yesterday, which felt great.

- mixed tempo
-- warm up
-- 5 x (2 min @15kph, 2 min @9kph)
-- 10 min @ 14 kph
-- cool down

- GMB warm-up sequence
basic calisthenics to loosen up joints. got to commit to doing at least this every day.

back in DC as of yesterday evening. what a weekend.

- run 8:00, 1.27 km
started to get a hint of that weird posterior left knee thing i developed in BA back in august. maybe it has something to do with trying to run so soon after getting off a long flight. cut myself off this time instead of trying to push through and see if it would go away.

~170 pounds/77 kg, i think. maybe a little less.

also, to answer the question you asked vag in his journal: for now i'm completely on the running train. but i'll get tired of it eventually and need to change things up, and at that point i think the likeliest thing will be to shift back toward a focus on strength and explosiveness. i don't think i'll ever dunk again -- i'm 36 and only ever managed to do it, like, twice, at the peak of my original dunk journey seven (!) years ago -- but it'd be nice to get back to being able to grab rim at will, at least. and squat 2x bw again.

incidentally, this journal turned 14 years old last month.

- intervals
-- warm up
-- 2 x (8 x 1 min 4:00-4:10 pace, 1 min slow jog) w/ 5 min jog between sets
-- cool down
a little faster than last time, still not hard to finish. was covering about 240-250m per interval but sped up just a bit for the last one and covered 280m. will keep ratcheting down the target pace a little at a time.

i'm sure you would, you were always a much better leaper than i am. no idea about kcal intake, i haven't tracked it in a long time. i have no trouble maintaining a constant bodyweight and bf%. i have had to put some effort into planning for and bringing enough calories with me on long runs, which is a work in progress. i am a little lighter and less muscular than my internal idea of an "ideal" body for myself - although my soon-to-be-wife disagrees  - so someday i'll get back on the lifting train and probably have to put some thought into diet again. for now, cruising.