4/16
General Aerobic Run
7.0 mi - 1:03:35/9:05 pace/152 HR

Still not fully recovered from this illness and felt a bit DOMSy from getting back into the gym; dialed back the pace, but apparently needed to do it even more. I was tossing around doing a few miles of threshold work, but it was clear that wasn't in the cards; probably a few more weeks of aerobic work until I recover fully.

4/17
A
Single Leg Press: +80 x10x3

B
Incline Bench: wu, 135 x9, x8, x7
Seated Calf: 3x15
Back Extensions: 3x8

C
Leg Extensions: x20, x15
Seated Leg Curl: x20, x15

D
Seated DB OHP : 40s x12, x10, x9
DB Incline Row: 55s x12, x11, x10

E
Abductor Machine: 2x15
Adductor Machine: 2x15

F
Facepulls: 4x15
Supinated Single Arm Cable Tri: x14, x13, x12
Bayesian Curl: x14, x13, x12
Lateral Cable Raise: x15, x13, x12

Fine enough; the EVgoodlife^locoTM is indeed good.

Thanks! Hopefully I can do something a bit more respectable at some point in the next few months when I'm in better shape.

4/18
General Aerobic Run
8.63 mi - 1:16:20/8:51 pace/152 HR

Ran this at a bit higher exertion HR-wise than I'd have preferred, but was running with three other guys so I managed. I imagine the HR will continue to come back down to where I'm used to it being over the next few weeks. I'm hoping I'm recovered enough to do a threshold-esque run Tuesday.

4/19
A
NG Pullups: +20 x7, x6, x5
RFESS: +30 x10x3

B
Bench: wu, 165 x9, x8, x6
Facepulls: 4x15
Seated Calf: 3x15
Farmer's Carries (75 lb DBs): x~40 sec, x~35 sec, x~30 sec

C
Leg Extensions: x20, x15
Leg Curl: x20, x15

D
Incline Bench: 55s x10, x8, x6
DB Pullovers: 70 x12, x9, x7

E
Leg Adductor: 2x15
Leg Abductor: 2x15

F
Overhead Rope Tri: x15, x12, x11
DB Hammer: 25s x12x2, x10

Definitely getting back to 100% but not quite there yet; felt a bit light headed for most of this, which is unsurprising because my appetite isn't all the way back yet and I'm still ant-sized.

HRV has started to creep back up over the last few days (finally). It's been exactly two weeks since I first got sick, so all in all, being able to go five straight days is pretty good I think.

When is next running event?

June 1st is the Full Mo, which is an ultra where we run the entire Monon, a paved running and biking trail that runs for 50k from north of Indianapolis into downtown Indy. A few friends want to do it, so I'm going to do it with them and just target something pretty easy (maybe 5 hours) as opposed to actually racing it.

4/20
Recovery Run
4.0 mi - 41:04/10:16 pace/134 HR

4/21
Medium Long Run
12.0 mi - 1:43:24/8:37 pace/154 HR

I'm not officially on my training plan for the Monumental Marathon yet (starting in early July for an early November race), but I'm running the base building portion right now just for something to do. My target pace for the marathon spits out target pace ranges for the various efforts, and medium long and long runs are meant to be faster and at a bit higher level of exertion than general aerobic ("easy") runs. Whereas in the past I'd just run this as a longer easy run, I tried to push this a bit harder and it went well enough.

4/22
A
NG Pullups: x12, x9, x7
Reverse Lunges: 25s x12, x11, x10

B
OHP: wu, 85x10x2, x8
HLRs: x10, x9, x8
Seated Calf: 3x15

C
Leg Ext: x20, x16
Leg Curl: x20, x16

D
Low Incline DB Bench: wu, 60s x10, x9, x8
Facepulls: 4x15
Pallofs: x10, x9, x8

E
Adductor Machine: x15x2
Abductor Machine: x15x2

F
DB LTEs: 25s x18, x12, x10
DB Seated Incline Curl: 20s x12, x11, x10

Average HR was 12 BPM lower and I finished this right at 58 minutes, so I was definitely still not all the way back last week. I did feel pretty solid today, albeit a bit bloated from not a great weekend of food. We move on.