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migraine lingered throughout the day today but went away enough by evening to take a short walk. outdoor running is going to be challenging to impossible as long as this ice stays. where it's plowed/shoveled, it's okay, but people are inconsiderate about the latter and the former is really only effective on the main roads, in single lanes. alternating between postholing through dense, icy snow and sharing the road with drivers who have no idea how to winter drive, even if there are fewer than usual, seems like a recipe for disaster.

will try to get to the gym tomorrow and just bring headphones and grit my teeth through an hour-plus on the dreadmill. gonna shop for one, too, wife is also agitating for us to get one so she can more quickly return to running.

saturday

- ski x 6 hours
shaking the rust off. felt pretty good by the end of the day. also, first time in my new boots. they were uncomfortable in the morning, even making my right foot fall asleep a little. but after i took a break to readjust things, they were fine. and when i took them off i realized they had become more comfortable than any rental boots i've ever had. guess they're just breaking in.

we meant to ski sunday, too, but the snowstorm turned into an ice storm instead, so we just left for home in the morning. ended up with a migraine yesterday afternoon that's kind of lingering now on monday morning.

the snow/ice at home is gonna be a problem for running.

24-01-26

Run -- 2k easy, 2k steady, 1k easy, 2k steady, 1k subT [4:15], 1k @ 5k [3:54], cooldown

10.46k, 55:38

Lift -- OL Calf, Chins, Dips, laterals, curls, flyes

Notes

Had too big a bowl of oats too soon before the run, so felt pretty bad until about kilometer 6. Pleased with how controlled that 3:54 k felt! Steady here is like 4:50 pace, fwiw.

- strong run
-- warm up
-- 16 km @ 75-80% of 5k pace
-- cool down
4:45 average on the "strong" bit, which is 79% of 5k pace. let myself cut it down a little to like 4:35-4:40 pace in the final mile or so, just felt so easy. RPE 5, which is much lower than the book says it should be. i've been feeling like the RPE for some of these more extensive tempo sessions is too low relative to the guidance, although the more uptempo ones do seem about right at that 7.5 level. wrote to john davis about it a few days ago and he confirmed my sense that it's better at this stage to err on the side of too easy. but man 5 is a few steps below 7.5-8. gonna bump my estimated paces down a few seconds per km and see how i get on.

also, was getting a bit of the old scrotal chafing in the final 5 km or so. annoying.

no runs this weekend, skiing time!

- run 55:05, 10.42 km
slept badly last night so did this at lunchtime. 5:17 pace is a little quick for an easy but that's okay, HR average 130 means i wasn't pushing. especially since it's a bit warm today, around 50F.

we're supposed to get a pretty big snowstorm this weekend, will have to figure out what to do about workouts next week. easy runs should still be doable, if probably a little slower than usual.