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i'm in bangkok! the cold was not really covid, apparently. two negative PCR tests in the last few days (required for entry into thailand).

4/23

- treadmill run x a couple km

- stretch

plane rides that long are a pain in the ass.

4/24

- treadmill run ladder: 1 km @ 11kph, 1 km @ 12kph, 1 km @15.2kph, 1 km @ 12kph, 500m @ 15.2kph, 500m @12kph, 1 km @ 11kph

- pull ups x 5,5

- stretch

last week was long. my cocky ass decided that the best way to start the new week would be to accompany my gf (we have moved past "woman-i've-been-dating") on a 15-mile run, her longest before she starts to taper for her half marathon in a couple weeks.

- run 19.31 km in 1:52:45, walk 5.5 km
felt great for the first 15 km. last 4+ were hitting-the-wall shit like i have not felt in two years. did not have enough calories in me, have not done enough long runs to believe -- which i know now -- that you should take some gel or a fruit roll-up or something. gf was also struggling (not from lack of fitness, unlike yours truly) so we called it at 12 miles and walked the rest of the way.

got a milkshake to deal with my crashing blood sugar, drank too much too fast, and puked much of it up an hour later. all in all, a humbling experience.

probably a combination of both. lesson learned, though.

last thursday

- run 50:59, 9.70 km

- stretch

this morning

- treadmill run ~21 mins, 4 km
jet-lagged and also i'm in kathmandu, around 1400m/4600' elevation. this was not enjoyable. will try to run every day this week and then maybe go for a hike somewhere outside the city this weekend. here until the middle of next week and then flying to CA to visit my cousin and go to a wedding.

- stretch/mobilizations

yesterday

- treadmill ladder 1 km @ 10.2kph, 12kph, 15.1 kph, 12kph, 10.2kph

today

slept like three hours last night, ended up sick today. i feel better now but man i've now thrown up three times in the past month after going nearly three years without doing it. body telling me something is wrong.

last friday

- treadmill ladder 1 km @ 12kph, 12kph, 15.4 kph, 11kph
felt so much better

- pull up x 5
- DB OHP 15s x 5
- KB swing 15? x 10
- TTB x 5

yesterday

no training but spent several hours walking around an astounding old city a short ways away from kathmandu called bhaktapur. so cool.

last friday

- treadmill ladder 1 km @ 12kph, 12kph, 15.4 kph, 11kph
felt so much better

- pull up x 5
- DB OHP 15s x 5
- KB swing 15? x 10
- TTB x 5

yesterday

no training but spent several hours walking around an astounding old city a short ways away from kathmandu called bhaktapur. so cool.

Did you get the bhaktapur yoghurt (JuJu dhau?) - it's Incredible

did no exercise while in california. back on the horse tonight and it is SUMMER. it wasn't even that hot out but the humidity was way up there and i struggled.

- run 40:13, 7.22 km
5:34 pace! well, i guess it's time to re-adapt to T+DI running. on that note: T+DI 146 because the dew point is SEVENTY-TWO. jesus.