Adarq.org

somehow managed to strain my back, right at the base of the spine/SI joint. was stiff all day yesterday. gf massaged a bit with some warming balm last night and i took an ibuprofen. it feels better today but still stiff. wack.

i will run tonight, gently, and then i've got to head up to the mountains tomorrow for work. may be able to run on thursday night when i'm back in gilgit and will do something very light on friday, maybe with low-volume speed mixed in. not an ideal taper for the fun run on saturday, to have training drop off a cliff for two weeks. but what can i do.

EDIT: biblical thunderstorm, no leaving house.

how is there a 15-minute differential between going to and from the gym?

sick the last two days, no running. i felt good this morning but my head starting hurting again at lunch. fml.

EDIT: taking tonight off as well. headache has gone down but i can feel it lurking. would be dumb to push it.

on the plus side i signed up for a 5k fun run next weekend. not chip timed but there will be other people in it.

- run 8.22 km in 40:01

- stretch

tried to keep it relaxed and chill but couldn't slow down past 5:00 pace, ended up at 4:52 average. also there's a guy i've seen once before who runs super hard in a shalwar kameez, kind of interval style. he showed up about 6 km in and would pass me and then slow down and then speed up again when i passed him. i just kept running along steadily until the last lap, when he went to pass me and i took off just to keep pace with him. he smiled and sped up, and i sped up, and we sprinted for a bit, and then i went too fast for too long and he got tired. i gave him a thumbs-up over the shoulder as he slowed to a walk and i kept going. it was fun.

- run 10.05 km in 53:41

- stretch

nice and easy, nice and easy. 

Quote from: LBSS on September 29, 2018, 11:03:59 am

ran 3 km in 11:48, which is on pace for a 19:40 5k. 

yesss!! great work.

 

why are you going low on the jump squats? recipe for disaster IME unless you're very careful.

- run x 7.21 km [warm up x 2 km; time trial x 3km in 11:48 ; cool down x 2 km]

- stretch

woot! read once that a 3 km time trial is a decent benchmark of fitness for a 5k race (i.e. competing with other people). meant to do this on the track but ended up having to do it on the road for logistical reasons, which meant a couple of steep-ish climbs but also that it i ended up a few meters lower than i started. calling it a wash. i set it up on my watch as a 2-mile test but hit 3km right as i got to a major road and had to stop to not, you know, get hit by a car. once i could start again i was dead so i finished slow. so i'll just let myself be happy that i hit the 3km target. next time i do a 2-mile test i'll either do it on the track or turn right onto the street right before the big road.