Adarq.org

too much intense stuff -- especially medium-intensity -- was also a mistake i made earlier on. i was doing 4 km runs at 4:45 pace, which at the time was too quick to be aerobic, too short to built much strength, and too slow to make me faster or build lactic tolerance.

as lyle mcdonald says: keep the hard days hard and the easy days easy.

FWIW this is the pace calculator i use: https://www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/

- run 13.71 km in 1:13:03

- stretch

a little shorter than i meant to go but legs were tired. also quite slow (~5:20), due to tiredness and frequently getting lost and having to reorient. new route, with gf on bike, up into a park that we hadn't been to before that's criss-crossed by lots of paths of varying post-rain navigability. was lovely to be in the woods, though.

ETA: 7-day mileage total 55.9 km, which if not a PR for that span is at least top two or three.

- run 10.06 km in 48:13
very nice, perfectly timed to hit the sunshine between showers.

- stretch

dave wottle comes from last at the bell to win the gold medal in the 1972 olympic 800, while wearing the kind of cap my grandpa gave me as a present when i was three years old.

<a href="http://www.youtube.com/watch?v=5LHid-nC45k" target="_blank">http://www.youtube.com/watch?v=5LHid-nC45k</a>

- run 14.17 km in 1:14:51
first ~2.5 km with gf, very slow. after that just regular slow. picked it up a little in the last 3 km.

- stretch

haha, i think you basically have to be mo farah to pull off running sunglasses.

- run 10.18 km in 48:38
glorious day, straight-up san diego weather.

- stretch

i'm ever so slightly worried that my gf is going to ask me to shave her head while we're locked down. she's been talking about it for years as something she wants to do at some point. i want to cut my hair and not sure how i'd manage anything other than a buzz cut while at home but i'm not gonna bring it up because i don't want to remind her.