Adarq.org

last night

- progression run (treadmill) 5 min @ 10kph; 10 min @ 10.5kph, 12kph, 13.5kph; 5 min @ 10kph
solid. had a back spasm or strained mid-back somehow about halfway through. still stiff and painful this morning, especially twisting to the right. bah.

- stretch

- run 8.59 km in 43:38

- stretch

- pull up x 7,7

raining and 9/49 degrees, felt amazing. no one out, only one other dude at the track, walking laps with an umbrella.

left quad tight just above knee. rolled it out a bit with the tiger tail, much tightness/enervation. will monitor, do some more rolling.

raining to the point of flooding tonight. drive home was getting a little dicey. soooo rest day. don't need to get hit by a car that can't see me or can't stop in time, or step in a puddle up to my calf.

I went to the cinema after and my body seized up like heck lol.

dehydrated?

- run x 2 km; 500m on/off x 4 (~3:30 pace on); 1.5km
nice, not too hard for first speed workout of 2019. total 7.0 km, 34:26.

- push up x 16,16

- tuck hanging leg raise/hanging L-sit hold x 10,10/10s

- stretch

total this week 41.3 km spread over five runs. tomorrow long and slow.

these long slow runs are building the base for heavier efforts. just like light squats to build the base for heavy reps.

3:23 pace is a fast pace to maintain and you haven't been running, don't beat yourself up.

also, it's almost 30s slower per km than eliud kipchoge's WR marathon.   

run for the cycle!