Adarq.org

thanks!

on another note, vag's last post reminded me that my garmin volunteered to me after the sprint workout last weekend that i have a new VO2max of 56. no idea how it calculated that - i never wear it at rest so not sure how it's guessing my resting heart rate - or even that estimating my VO2max was a service that my garmin offered. but lol, i'll take it! that puts me in the 95.8th percentile of 32-year-olds, which honestly seems about right. most people are not fit at all. also i went to the local NHS clinic yesterday to get registered and my pulse was 49. middle of the afternoon, no special rest or breathing to get it down. happy about that. should measure it first thing in the morning sometime soon.

EDIT: after snooping around a bit i think it's probably safe to assume that my VO2max is somewhere between 54 and 58. former uses my max measured HR from the race-pace intervals last week, latter uses mayo clinic estimator of 220-age; both use 49 as RHR. not sure that information is much use but there you go.

- extensive tempo: run 2 km; 2 x 2 km in [(4:28, 4:13)(4:05, 4:07)] w/3:00 walking rest; run 2 km
i don't know why i did this easier than last week. dumb.

- stretch

- intensive tempo: run 2 km; 4 x 300m in [0:45, 0:49, 0:53, 0:53], run 2 km
hard.

- stretch

edit: re-aggravated the right knee thing that only flares up when i sprint. the main work today was on grass but it still tweaked on the third 300 and now it’s irritated. i should not sprint.

super interested to see the citations for this. she sounds convincing but a lot of the research behind these kinds of claims is pretty limited, for example by sample size, and a lot of people who popularize that kind of research cherry-pick like crazy. not saying she's wrong! just curious. do you have the email she's referring to?

- extensive tempo: run 2km, 2 x 2km @ [(4:00,3:54)(3:46,3:53)] w/600m walking rest, run 2 km
second set got into mantra territory: "come on now, come on now, come on now." good.

absolutely on cue, got sick. headache and nausea coming in waves since sunday afternoon. had cleared up enough by this evening to drag myself out the door but not enough for normal tuesday hard workout. if i feel shipshape tomorrow will do the tempo then.

- run 10.37 km in 54:09

- stretch

I hope you’re right. But given that I’ve got more than a month until my target race, gonna push for a few weeks anyway just in case. And then who knows? Maybe clear 20:00 but more than five seconds. That’s be nice.

ended up going out with some classmates last night and decided not to drag myself to a 9 AM race. wasn't out that late and didn't get drunk. but body was like, don't set an alarm. afternoon solo effort instead. 

- run 2 km; 3km test in 11:37 (3:40, 3:58, 3:59); run 2 km
splits were downhill-downhill/uphill-uphill. second km included a 180 turnaround i.e. full stop. only other time i've done a 3km test was straight-line and net downhill so this is definitely an improvement. sub-20 5k pace on each split. the last km was starting to suck, power going out of legs. had to dig a bit to get under 4:00.

- stretch

lessons:
1. don't go out too fast
2. my hard work needs to be harder. the base is getting there but i doubt i could have held onto sub-4 even for one more km, let alone two. more time in discomfort zone, or more discomfort within the same amount of time. or maybe a mix.
3. new bright orange adios 4's look sharp but are not as comfy out of the box as kinvaras. oh well.