iiinova — where your digital self keeps evolving

Primrose @primrosewolf.bsky.social · 17h

I suppose the counts as a landmark. I haven't been very consistent with all the trips but I really am enjoying the lifting. Thanks, Ronno. Leg day today. And with Chicago done, I feel comfortable pushing again. So a few heavier weights.

010 0

Primrose @primrosewolf.bsky.social · 22h

Terrible image. I forgot while I was out there and it's a lot harder to take a picture riding. I'm not that good so not way can I do hands free. Finally back on the bike. I want to ride more and work on triathlon again. Yeah, I wa woobly the first half but it improved. I

110 0

Primrose @primrosewolf.bsky.social · 15/10/2026

I asked my coach to go hard on me as soon as possible and look, it's the consequences of my own actions. But I was stunned once things loosened up after a mile or so. I felt incredibly strong. Sure, the very low HR cap kept pulling me back but I really wanted to go

110 0

Primrose @primrosewolf.bsky.social · 14/10/2026

Three days and I'm back in the gym. I run tomorrow. I told my coach just before I left for Chicago that I wanted her to not let up on me. I want my endurance back. Time to face the consequences of my own actions. Erf. Solid gym today, although I am still a bit weak. I

100 0

Primrose @primrosewolf.bsky.social · 12/10/2026

A full marathon is the ultimate prize in endurance running. I mean, there are ultramarathons and triathlons but those are for lunatics so we're going to ignore that right now. It's all a gigantic advertising thing but it works. Six of the largest big city spectacle marathons

280 0

Primrose @primrosewolf.bsky.social · 09/10/2026

Welcome to the Catherine Chevalier Woods, literally next door to the Hyatt O'Hare, which is the main bloody hotel for MFF. I've stayed here before. I finally saw the skybridge coming back from my run this morning. Erf. Anyway, I didn't know all these paths were there in

240 0

Primrose @primrosewolf.bsky.social · 07/10/2026

One more time on the trail before I leave tomorrow. Another easy 5K or so with some faster parts at the end that felt good. Lots to take care of today but it'll all get done. Let's do this.

000 0

Primrose @primrosewolf.bsky.social · 06/10/2026

A few months after my wife died, while staying with some friends in Texas before I finally headed home, I talked to a priest. I'd talk to anyone and he was very kind and understanding. He said something that has stuck with me. We can't expect something dramatic as a sign

130 0

Primrose @primrosewolf.bsky.social · 04/10/2026

Thirty years ago when I was in college--yes, I'm old--there was a local place called Zeke's Eatin' Place. Their specialty was simply gigantic portions. Burgers that used patties that were a full pound. Drinks large enough to bathe a small dog in. And the legendary Wagon

130 0

Primrose @primrosewolf.bsky.social · 01/10/2026

I took one closer to turning around but Deathtrap Bridge was really scenic today. Thankfully, not living up to its name. Today's goal was to never walk and I never did. Not even on the turnaround, although I don't go quite as nuts after injuring myself that once. Erf. My

140 0

Primrose @primrosewolf.bsky.social · 30/09/2026

After the debacle yesterday with my vaccination draining all my energy, I felt a ton better today. Then promptly burned it all. Intervals today, and hard ones. No, I'm not fast. I did touch on a flat 7 and held less than 9 for a a good while but that's still going to take

110 0

Primrose @primrosewolf.bsky.social · 28/09/2026

Last week in the gym before Chicago. I may skip leg day (horrors) Friday as it's just too close. Very solid back and biceps but this one is long. Erf. I don't mind it but I worry about being away so long. 165 topline deadlift. Yes, it's serious and it's always serious

130 0

Primrose @primrosewolf.bsky.social · 27/09/2026

Yeah, I've been a lot better prepared. Life does that sometimes. Injury, schedules, just things in general get in the way. But still going. This was not fast at all. I've run three sub 2 hour half marathons but today it took three hours. erf. Just have to keep

160 0

Primrose @primrosewolf.bsky.social · 23/09/2026

I've stayed in thousands of hotels all over the world over more than 45 years. I practically lived in hotels when I was an airline pilot. This was a first. The desk staff laughed and said that is by far their most popular sign. And no, they have never had a miniature pony

110 0

Primrose @primrosewolf.bsky.social · 22/09/2026

No problem four today. Not sore after a rest day yesterday. It said tempo so I went for a flat 10 and that wasn't a big deal for only 10 minutes each interval. I need to be careful now and not hurt myself. Erf.

120 0

Primrose @primrosewolf.bsky.social · 21/09/2026

Yeah, I skipped leg day Friday because I was worried about that monster run yesterday. Probably for the best. But enough is enough. I didn't push and I'm definitely feeling it but I could increase a couple things.

000 0

Primrose @primrosewolf.bsky.social · 20/09/2026

A week ago, I was scheduled to run 21 miles. I made it 18. Overheating and dehydrated, I finally had to throw in the towel as it was just unsafe. This time, I did 18 and never walked once. Yeah, lots of stops but that's how it goes with no support. I was not fast. I

131 0

Primrose @primrosewolf.bsky.social · 18/09/2026

A flat 10 for five miles. Would have been a joke six months ago. I held that for sixteen and that felt slow. Now, it's just not in there. I had to stop a few times and let my heart rate get back down. Sure, I pushed at the end to finish but I knew that it would be over.

130 0

Primrose @primrosewolf.bsky.social · 17/09/2026

It went really well today. Seven miles with some strides at the end. But my pace is definitely not as strong as it has been and there's no time to fix that with only 24 days left. I could hold a flat 10 but I blew out my heart rate cap in just a couple miles. Then it took

110 0

Primrose @primrosewolf.bsky.social · 16/09/2026

Same workout that messed up my shoulder last time. But today there were no issues. I'm taking it slowly, but lifting the same a lot is still work.

000 0

Primrose @primrosewolf.bsky.social · 15/09/2026

The difference between Sunday and this morning was profound. I hope that means that the cooler weather earlier in the morning helped and not that I'm going to run out of steam about 15 miles in. Erf. But today went amazingly. Holding a flat 10 was actually easy, at least

100 0

Primrose @primrosewolf.bsky.social · 14/09/2026

It was supposed to be every other day but Sunday is consistently the huge run day, yesterday especially, so it's become M/W/F. This works. Don't be too impressed by the bigger volume. Deadlifts make it easy to get more, but it felt good to increase yet again. But my arms...

120 0

Primrose @primrosewolf.bsky.social · 13/09/2026

First, I did eighteen miles. I've never been that deep on the trail while running from home before. If this had worked, it would have been well over 21. I found myself showing down and getting pulled to a walk rather fast today. And my stupid self didn't really realize it

1100 0

Primrose @primrosewolf.bsky.social · 11/09/2026

Nothing spectacular today. My left shoulder is better but I still don't want to mess it up again. So no increases this time. But also, no pain. Down 1.6 lbs for the week. It's not what I wanted but at least it's moving in the right direction again. Erf.

010 0

Primrose @primrosewolf.bsky.social · 10/09/2026

Real life isn't like the movies. There's no training montage that always gets stronger. No huge turning points with dramatic music where there's a big breakthrough before the next act. Well, usually. Today was a turning point. I've been injured and my fitness has been shot

100 0

Primrose @primrosewolf.bsky.social · 09/09/2026

Stupid wolf only figured out the calf extension machine was right next to the other two leg machines today. Erf. I do love free weights but yeah, the machines have their place. I am taking it slow with legs. The last thing I need is to mess them up before my race and the

100 0

Primrose @primrosewolf.bsky.social · 08/09/2026

The strongest I've ever been was the beginning of 2025. I ran a half marathon at under a 9 minute mile pace the whole way. I wasn't sure I could do that. My coach was surprised. A lot has happened since then. Multiple injuries that could have ended this. Lots of trips.

110 0

Primrose @primrosewolf.bsky.social · 07/09/2026

Happy Labor Day, everyone! Felt good to be back in the gym. I took it easier yesterday after that massive run. Finally able to increase the bench and most of the other exercises and still be under control. Erf.

100 0

Primrose @primrosewolf.bsky.social · 06/09/2026

There's only one person who gets to decide if I'll finish Chicago, a race that's not only emblematic in and of itself but a massive symbol, given that The Spirit of the Marathon is the documentary which got me into running seriously. That person, of course, is me. Not my

230 0

Primrose @primrosewolf.bsky.social · 04/09/2026

Almost every exercise, I increased the weight by a small amount. This finally feels dialed in. Other than the hammer curls because by the third bicep exercise, I was cooked. And the pullups. The assist stayed the same but I'm heavier after EF. Erf...

000 0

Primrose @primrosewolf.bsky.social · 04/09/2026

Five is starting to feel short again. There's a ton of other worries but at least I can run. Erf. Sore, but slept well. Nothing really big to report. Just keeping going. It did feel good this morning.

000 0

Primrose @primrosewolf.bsky.social · 03/09/2026

The weekday runs are starting to get serious again. This morning was a sizable one, followed immediately by a faster part and the end. My coach so loves those fast finishes. Erf. Nine miles. I'm ok but my cardio is coming back, which means it's getting harder to hit the targets.

010 0

Primrose @primrosewolf.bsky.social · 02/09/2026

This finally felt like a regular workout. No figuring anything out. All the weights were good. Every exercise had a small increase from last time, other than lateral raises but erf, those are hard. Took a bit to get things dialed in but I like this.

020 0

Primrose @primrosewolf.bsky.social · 01/09/2026

Today was a much harder workout but it went really well. Finally got to bed at a decent time and slept really well. And also, new shoes! Yes, they wear out and anybody who says running is a cheap sport is a liar. Holding my HR over 150 for six minutes at a time took work but

110 0

Primrose @primrosewolf.bsky.social · 31/08/2026

Finally, an actual leg day. I deferred them enough for runs, trips, and yesterday's monster run. Enough. The plan keeps getting refined. The full deal is just too long while I'm still at work and front squats are not something I know how to do well. But I'm starting to get

120 0

Primrose @primrosewolf.bsky.social · 30/08/2026

Not every story is a massive success. After running every day since I got back from Germany, this was the first long run and it wasn't quite all there. I did twelve instead of the fifteen planned. But this was by choice. I could have ground it out like I did for Salt

120 0

Primrose @primrosewolf.bsky.social · 29/08/2026

Four miles is easy, right? Well, the problem is, a distance I've done literally a thousand times before and can jog easily is suddenly a considerably higher bar when I went from nothing, including long periods of not even moving at all due to being in airline seats, to full

110 0

Primrose @primrosewolf.bsky.social · 28/08/2026

I hate treadmills. So, instead of cranking up the incline on one, let's find a hill! Erf... Hill repeats are brutal. After yesterday's longer run, right when I get back from Germany, I was sore as heck and I ran out of steam a minute into the first one. Then I kept going

110 0

Primrose @primrosewolf.bsky.social · 27/08/2026

Didn't want to go. So much to still do. Not really feeling it. Went anyway. Now I'm actually home. Erf.

030 0

Primrose @primrosewolf.bsky.social · 27/08/2026

MeOwOgai keeps posting in the cowboy hat I brought him from the US, so here's me in the rain preventer. It worked. Not a lot actually fell this morning. After two weeks off for EF, I had been worried I was a lot weaker with only six weeks to go until Chicago. I was very HR

130 0

Primrose @primrosewolf.bsky.social · 14/08/2026

Phone was wet. Potato mode photo today. Somehow, it's appropriate. It has been a very long time since I was this far in. Four mile bridge, five mile park. But it went great. The leg got a little sore near the end but I backed off some and it went away. Nine miles this

130 0

Primrose @primrosewolf.bsky.social · 12/08/2026

It actually rained, a little. Felt good after the brutal heat. Thankfully, not slippery. Five miles. Today was three tempo intervals. The first used up my energy and took serious effort to get my heart rate high enough. The second was all strength. My muscles were

100 0

Primrose @primrosewolf.bsky.social · 10/08/2026

It went really well today. Another four miles but not a sore four, unlike a lot of Mondays. This weekend was very restful, after that bigger run on Saturday, and I feel better. Big week today but it'll get done. ERF!

010 0

Primrose @primrosewolf.bsky.social · 08/08/2026

What a picture. It's been a good while since I was that deep on my trail. Not a fast run. My paces were never that quick and degraded steadily. But this was about building that endurance back. Despite the pylo and the deadlifts yesterday, I did it. And it went

130 0

Primrose @primrosewolf.bsky.social · 07/08/2026

These workouts are so uneven. But volume is a bad measure, anyway. I could finally do deadlifts again, which feels very good. My weight for the week was flat. Down, but only 0.1 lbs. This is a very hard balancing act. I push too hard and my limbs don't react anymore. And

100 0

Primrose @primrosewolf.bsky.social · 06/08/2026

Another five miles, but this one contained a bunch of tempo legs that really put my healed leg to the test. Yeah, it was hard, especially after really ramping back up this week, but I did it. I crossed Deathtrap Bridge twice at speed, although I really watch it now. And I

100 0

Primrose @primrosewolf.bsky.social · 05/08/2026

Finally feels like I'm getting the new program dialed in. Nearly every exercise, I could increase the weight a notch.

020 0

Primrose @primrosewolf.bsky.social · 05/08/2026

Better form helps, who knew. Also, so does sleep. I crashed HARD last night after stream and it really made a difference. Fast I am not but things are improving. I can push hard enough to wreck my heart rate cap quite easily and even stress my bad leg, which is not

120 0

Primrose @primrosewolf.bsky.social · 03/08/2026

Finally free to do legs, but it's going to take a bit to build back up. Erf. Had some knee issues with the squats so no front squats yet and an incomplete set. But, it's something.

000 0

Primrose @primrosewolf.bsky.social · 03/08/2026

First run by pace since I hurt myself. Three miles. Running a mid 9 pace is something I should be able to do forever but it took everything I had today. I could finally ignore my rising heart rate and it got very high indeed. This was most definitely a case of not doing

100 0