Adarq.org

migraine started about four hours after finishing the run. it built pretty slowly, wife and i were able to go out to dinner, but by 7:30 PM it was moderately bad, like a 6/10. tried a new medicine that the neurologist i saw recently gave me: no effect. tried my old medicine: no effect. got in bed at 8:30 and it actually got a shade worse, and added mild nausea, before i finally fell asleep.

i drank 1800mL of fluids during the run, which included ~2 tsp of salt (~4600mg sodium, including what's in the gatorade powder), plus basically chugged another 400mL of gatorade as soon as i got home and continued hydrating the rest of the afternoon. per the sweat test i took, i lose a little more than 1500mg of salt per hour, and should be aiming to replace ~800mL of fluids per hour when it's hot out. i met the salt target on this run, which goes in the "it's not hyponatremia" evidence column. realizing now that i fell a little short of the fluid replacement target. hm. on the other hand, not even a hint of headache after the run last week and it was only 2 km shorter. was substantially cooler, though. maybe i'll bring the bladder on my next long run and fill it just with water.

10-08-25

Cardio - 1:35:12, Avg HR 127 [ran all but the last 20 mins]

Cable Curl - 5 x drop
Cable Lateral - 5 x drop
OH Cable Extension - 5 x drop
Dip - 3 x Myo
Cable Lat Row - 3 x drop
Cable Rear Delt Row - 3 x drop
Machine OHP - 3 x drop
Chest Press - 4 x drop

Notes

Slept like a log last night.

09-08-25


Cardio
W/u
Tread 1%
10 @ 4:26 [158 Avg HR, 168 Max, 29 RR]
2 off
4 @ 4:24, 4 @ 4:22, 2 @ 4:20 [164, 169, 30]
2 off
3 @ 4:17 [159, 168, 30]
1 off
3 @ 4:17 [161, 169, 31]
1 off
3 @ 4:16 [162, 167, 31]
1 off
1/1/1 @ 4:14/4:12/4:10 [162, 170, 33]
c/d [83:42 total]

Lifting
Pogos 4 x 15
OL Leg Press x 2, normal leg press x 1
Calf Press x 4
Leg Ext 3 x Drop
Leg Curl 4 x Drop
Dip Machine 4 x Drop
Pulldown 4 x Drop
Preacher Machine 4 x Drop

Notes

Sleep this week has just been awful. Good session nevertheless. 4:10 felt very comfortable.

At one point, and incredibly smelly guy got on the treadmill next to me and it took all the will I had to complete the rep before moving to a more distant machine.

eta: got some new substantially more breathable running shirts. huge upgrade.

08-08-25

Cardio: 53:13 [Avg HR 126, ~75% running with some incline walking]

- run 1:11:31, 12.25 km w/ 5x100m strides
16,16,16,17,16 on the strides. felt slow but i guess they weren't much different from usual. first ~5k run with a buddy who did never summer 60k a week and a half ago and is still in recovery mode. was cool to hear a bit about that race. T+DI 135.