passive heat

easy Monday (128)

Appennino 🍂 (116)

recovery #2 @ golden hour (123)

as ready as I can be.

notes: today I was mainly worried about the knee, which has been acting up since the 1 km reps of last week, but it didn't really hurt, fortunately. The calf always gets annoying after ~2-3 hours if there's any intensity, it's taking forever to heal from this injury (more than 2 months now). Today it wasn't too bad but it's a reminder that I still need to be careful and limit these sessions. Injuries aside, I am really happy about this workout, I am hitting paces I didn't think I'd be able to hit, and I felt like there was still some margin from a cardiorespiratory point of view, even though the legs (and injuries) can't really keep up. Cycling is making a big difference. I should be able to run a decent PR in Chicago on an ideal day, depending on weather, travel issues, etc. - the usual things. Today I didn't have the bicarb but I tried a sodium loading protocol, with 1.5 grams of sodium 2 hours before the run, together with breakfast (oats, berries, banana, peanut butter, jam, one muffin, at 6 am, about 2h 30’ before the workout). During the run, I also tried to eat more than usual and had 1 gel every 6 km (instead of the usual 7 km). The gels were 30 grams of carbs, apart from the one with caffeine (150 mg of caffeine, 25 grams of carbs). I also had a sodium pill (250 mg of sodium) every 6 km, and carried 700 ml of water (which wasn't enough, felt quite dehydrated and thirsty), plus the gels and the phone in the hydration pack. The protocol worked well and I didn't cramp or feel fatigued. I am also happy with the extra day between workouts, something I changed recently (waiting 4 days instead of 3 before attempting another session), which seems to work well for me, maybe I can be more consistent this way. Depending on how the calf feels tomorrow I'll decide what to do, if it gets a bit better I'll go with more easy running otherwise I'll have to get back to cycling, the weather is kind of terrible this week, but we do what we've got to do. Have a good one!

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Marco Altini

3 x 10 km @ marathon pace 👀

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passive heat

easy Monday (128)

passive heat

Appennino 🍂 (116)

recovery #2 @ golden hour (123)

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