Adarq.org

- run 28:24, 5.02 km
midday, a bit hot. legs felt good. looking forward to longer run tomorrow.

i was driving down a rural road near the chesapeake bay, on my way to a party at some people's house. it was nearing sunset and i was driving west, so the sky was red and the sun was in my eyes a bit. also i had a partly deflated helium balloon in the car and it kept getting in my face. i came around a curve and there were some young kids, 7-8 years old, running down and around the road. i slowed down but the balloon kind of swooped in front of my vision and i swerved to avoid the kids but thought i might have run over one of them. but i couldn't tell, so i decided i hadn't and just kept going. when i got to the party, i parked behind another car and went over to say hi to people who were gathered on the lawn. at some point i excused myself to go to the bathroom and as i was walking up the stairs into the house, i stole a glance at my car's front bumper. there was a little dent and a little bit of red but not much, so i told myself the kid was probably fine. i felt awful but also like i had to just keep pretending nothing had happened. i went into the house, which was huge and mostly empty, and eventually found the bathroom. my uncle, who died earlier this year, was also there waiting to use it.

when i woke up, it took me a few minutes of lying in bed to be sure that it was a dream and hadn't actually happened last night. very disturbing.

- 5 x 5 min @ 10M->10k pace
-- warm up
-- 5 min @ 4:05, 4:07, 4:05, 4:03, 3:59 w/ 2:30 jogging rest
-- cool down
walked the last minute or so of the final rest period just to get HR down into 120s. this was the group workout today and it's close enough to 5 x 6 min (a little faster but with shorter reps and longer rests) that i decided to just do it. obviously went out a bit too quick on the first one but then settled down and did a nice progression. HR averaged 143, 152, 157, 163, 163 on the reps.

yo! what's up?

yes, i guess that's right. but obviously the pace-HR connection depends on a lot of things, even within one person. anyway, i will not get too bent out of shape about it.

- SubT 3 x 10 mins
-- warm up (including 3 x 100m strides)
-- intervals @ 4:16, 4:16, 4:15 w/ 60-75s rest
-- cool down
again just resting until HR gets back down into the 120s, seems more than adequate for this workout. pace was on the quicker end for what lactrace tells me it should be, but RPE 6-6.5. ¯\_(ツ)_/¯ it was beautiful out this morning, which obviously helped after the heat and humidity of the last week. i will take it extra easy tomorrow because 17+ km followed by today's longer-than-usual workout means i should be careful about load.

the friend who i did the trail run with the other weekend came and did the first couple sets with me and then shifted to 400s. he's trying to break 5:00 in the mile. ran 5:01 a couple weeks ago. pretty quick for early 40's!

evening

- squat 75 x 5,5

- calf raise 80 x 12,12

- BB row 60 x 5,5

- push up x 10

good question. mid to upper 160s for the marathon and upper 160s to mid 170s for the half. watch tells me threshold HR is 155, and that subjectively feels like a point at which running gets more costly. but then again, i went back and re-read davis's articles about LT1 and LT2 and he points out that HR% estimates are incredibly imprecise (or rather, that they vary so much from runner to runner that they're hard to use well). he suggests setting LT2 at 90% of 5k pace and working around that, which would be 4:12 based on my recent 19:07. that's quite a bit slower than estimates on lactrace (4:05-4:07) or coros (4:06). so perhaps i'll just stick with the lactrace paces, heat-adjusted, and not worry so much about HR.

- run 28:00, 5.00 km
T+DI 149 again. supposed to be SubT but i overslept and we have a prenatal appointment, so i just decided to do it tomorrow and at least get a very easy run in. will have to wake up early tomorrow but that's okay.

- run 59:54, 10.43 km
T+DI 152, summer is here. first time heading out the door with no shirt. HR rose a bit on the long climb up from the creek back to my house but overall average was still 126. and pace was obviously pretty slow, so biomechanically i guess load should still be okay.