Adarq.org

- run 1:31:46, 16.16 km
without planning too carefully, and actually running a slightly different route than i'd meant to, absolutely nailed ten miles door to door (10.04, to be exact). high-five! this route has 207m total elevation gain, including one long (>1 mile pretty much dead straight) and steep climb. that equates to less than half of the rate for the 50k i signed up for in october. gonna have to start finding some alternatives with more hills.

knees felt 100%. also, first run in adidas evo SL. liked them, will continue to use for long runs.

- climb x ~45 mins
so weak. technique didn't feel terrible but, big shock, climbing once every ten days or two weeks is not a great way to build specific fitness. still, had fun.

- squat 225 x 4,4
lmao

- DB SLRDL +35 x 8,8/leg

- dips x 10,10,10

- TTB and tuck planche holds x a few sets

- knee PT

that's interesting, i've heard raves about the bostons as well. was considering a pair because they're allegedly closer to a pre-superfoam-style racing flat like my beloved kinvara ~8-13s. what don't you like about them?

evos are great, though. lightweight, responsive without being too squishy, corner pretty well for high-stack shoes (better than novablast).

- run 55:55, 9.63 km
sore, especially in glutes but also quads a bit. nice recovery pace, HR never went over 136 and averaged 125.

that's interesting, i've heard raves about the bostons as well. was considering a pair because they're allegedly closer to a pre-superfoam-style racing flat like my beloved kinvara ~8-13s. what don't you like about them?

evos are great, though. lightweight, responsive without being too squishy, corner pretty well for high-stack shoes (better than novablast).

- run 55:55, 9.63 km
sore, especially in glutes but also quads a bit. nice recovery pace, HR never went over 136 and averaged 125.

Yeah Boston 12s had rave reviews so I was primed to get them on the cheap when the 13s came out. They just don't quite click for me. The upper/lacing is very weird, and they feel a bit stiff. Much prefer my Zoom 6s for sessions.

- run 42:28, 7.52km
nice and easy

- run 1:31:44, 16.92 km; 2 x 3km surges @ "marathon" effort pace (HR 150s-160s)
-- first surge started flat and then pretty steep uphill [4:28, 4:40, 5:02]
-- second surge was mostly downhill or flat until the last half km or so [4:28, 4:03, 4:26]
did the surges just to make it a little more challenging without wiping myself out. trying to do threshold surges when i'm still adjusting to the heat would be a recipe for pain. it's starting to get hot, 84 today, although humidity isn't too bad with dew point at 47 (T+DI 131). second long run in evo SLs, i tied them wrong somehow and they were feeling a little tight around the front of my ankles at the very end. wasn't an issue during the first run so not something to worry about, just noting it.

slightly uncanny, haha

in re: not "wiping myself out," pretty big fail on that front. a few hours later, i got what i am pretty sure is an exertion headache, basically a shorter-lived but just as severe version of the debilitating headaches i've gotten after each of the half marathon races i've run, and the ten-miler. first time that's happened to me after an ordinary run, which is a little worrisome. the last time i did surges during a long run, a month ago, the intervals were longer and faster, and absolutely no problem. it's not hydration or diet related, i don't think, since i brought and drank 400mL water and 400mL electrolyte beverage and had plenty of gel, and drank more water with a little salt and also some chocolate milk after i got home. urine's been clear.

from intertube research, that leaves two possibilities:
1. tension - possible, given my extensive history of tension headaches and the location of the pain on my left temple, but i'm dubious because it did not respond positively to pressure on the site of pain or in my neck and traps, which usually helps during a tension headache.
2. blood pressure spike - also possible, given my generally elevated blood pressure, which i manage through medication. but again, why yesterday? maybe because it was warmer and i'm not heat-adapted yet? hope it's that simple.

i wrote to my doctor last night, after it ebbed enough for me to look at the screen, and will also ask my PT about it today.