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have been having faint whispers of plantar fasciitis when i first wake up in the morning, for the past few days or maybe as long as a week. need to stretch calves and be more vigilant about activating glute medius as a pre-running warm up.

me, too.

- run 2:33:00, 26.02 km
T+DI 130, a little warmer than yesterday but dryer. warm in the sun and not much breeze but overall pretty nice out. kept it chill and also kept a running clock for a couple of "aid stations" - one where i took a bathroom break and one where i just changed over water bottles from back to front of pack. lost about 5 minutes between those two stops, not too bad.

ETA: ran an easy-pace marathon over the past two days: total of 42.4 km in 4:04:08. total distance this week 76.54 km, total time on feet 7:40, both clear lifetime PRs.

03-08-25

Cardio - 1:33:59, Avg HR 127, 40 mins running, rest incline walking

Lifting -
Pulldown 4 x drop
Dip 4 x drop
Pec dec 3 x drop
Chest Sup Row 3 x drop
OH Ext 5 x drop
Bayes Curl 4 x drop

Notes

Crappy sleep/woke up early and couldn't get back to sleep both last night and night before. Hate when that happens on the weekend for no good reason. Great week of training, though.

02-08-25

Cardio
Warmup abt 20 mins
2 x (11' on / 2' off) @ 4:26 [163/166 Avg, 169/172 max, 31 RR]
3 x (3' on / 1' off) @ 4:17 [168/169/169 Avg, 173/174/175 max, 34 RR]
30 min cooldown (done as incline walking)
1:24:25 total

Lifting
Pogo Hops 4 x 15
Leg Curl 4 x Drop
Leg Ext 3 x Drop
OL Leg Press 2 sets (59 x 7, 6)
Calf Press 4 sets (134 x 7, 6, 5, 4)
(Ab/ad)ductor 2 sets each
Machine Bench 3 x Drop
Wide Neutral Cable Row 3 x Drop
Preacher 4 x Myo
Lateral 5 x Myo

Notes

two pluses of treadmill: (1) easy to bring a lot of water without the hassle of a vest; (2) easy to bring a change of shoes. Warmed up in Cliftons, changed to ZF6s for the workout portion. Felt foot a little bit towards end of second 11' rep, so changed back to Hokas for the 3' reps. Not too surprised by this – the 'fast' shoes do still feel a lot more aggressive on my foot, so need to work back to using them. Probably used them too much pre-injury (i.e. no need to use them for the long run); the feeling I get from them is that while they reduce knee/hip load, they shift some of that to the foot/ankle/calf complex? Well just got to keep strengthening all of that.

Took in about 50g of carbs during this session. Made a huge difference in the energy levels available for the lifting. Hence doing some upper at the end.

Single-leg leg press felt good/'productive'.

note to self: pre-workout oats sit heavy

- run 1:10:10, 12.18 km w/ 5x100m strides
T+DI 144, humidity still high but it cooled off a lot after the thunderstorm yesterday. forecast for the next week is looking prettttty pleasant. right knee pulling a little on a couple of the strides, which i had to do on the muddy sidewalk because they'd locked the track for some reason. adductors feeling it a little, for some reason.

evening

- warm up

- strength/rehab circuit
-- 2 x [side to side band walks x 60s + hamstring nerve flossing x 10]
-- 2 x [deficit calf raise x 10 + deficit tib raise x 10]
-- 1 x [standing banded clamshell x 10 + SL pogo x 8]
left ankle was not feeling the pogos, stopped there

- squat 200 x 5,5

- SLRDL +25 x 10,10

- BSS +25 x 10,10

- climb x 60 mins

- dip +20 x 8+3+3, bw +3

- TTB x 5,5