Adarq.org

- warm up
jump rope, bit of dreadmill just to officially get over 50k for the week, mobility

- climb x ~45 mins
meh

- squat
started to warm up but felt wrong, bailed. need to be more consistent about lifting once per week, at least until i start really ramping up mileage.

- circuit x 2
-- dip x 8
-- tuck/semi-tuck planche hold x 10s
-- GHR x 3

i don't think i had enough to eat before this. energy was low, felt kinda weak.

tomorrow is a rest day because i have to fly to charlotte for my step-grandmother's memorial service. up and back in a day, yippee.

- run 2:09:03, 22.53 km
didn't mean to go quite this far but got turned around coming out of the trails i was running on in rock creek park. oops! 22.53 km is 13.999 miles, so i'm calling it an even 14. same pace as last sunday, approximately. conversational the whole way (although i was alone this time), HR averaged 129 bpm with a max at 146, i assume on some trail climb.

brought two nutri-grain bars and a packet of fig cookies to practice fueling, and also forcing myself to take walking breaks, both of which are suggested in all the ultra guidance i've read. lessons: i tolerate these well digestion-wise, no stomach issues at all. but they're dry, especially the nutri-grain bars, so they require a bit of chewing and they're kind of hard to swallow without water. no way to eat them without walking, because i have to slow my breathing to get them down. need to try with some gels. once it's warmer out i'll also be carrying water with me on long runs.

- dreadmill intervals
-- warm up
-- 5 x (3 min @ 6:22, 2 min @ 10:54)
-- cool down
more intervals next time.

considering doing a 10k on saturday morning to get a baseline for my threshold heart rate. also racing practice is generally good.

didn't note it last night but doing so now because it still hurts: towards the end of the run last night, i clipped my toe on some piled up icy snow and stumbled a bit. managed not to fall altogether, but must have bent awkwardly as i caught myself because my ribs hurt immediately. the strained patch is on the left side, about halfway between my armpit and the bottom of my rib cage. it's nothing serious, just unusual.

- warm up
-- jump rope
-- mobilizations

- superset x 3
-- BSS x 10 @ bw, +50, +80
-- SLRDL x 10 @ bw, +50, +80

- climb x 30 mins
ribs and right middle finger bothering me, bagged it

ribs got worse through the night and are more painful this morning than yesterday.

joe, you jinxed me. ribs a bit better today, thank god, because yesterday they were the worst they'd been since saturday.

- treadmill hill walk x 30 mins

- stairmaster x 10 mins

- stretch

better than nothing

just so limiting.

- treadmill hill walk x 30 mins

- stairmaster x 10 mins

ribs a little worse than yesterday, bummer.