Adarq.org

last saturday

- run 4.32 km in 26:36
super slow, in brighton, with a friend of my gf's.

- stretch

back in islamabad now, where the lows are 32 and the highs are 42. fml. fast christian messaged me yesterday about running together in the morning and the trail running group has sprung into action. my cold is hopefully on the way out now. some thoughts about the coming weeks and months:

1. i need to find another race, probably in the fall at the earliest
2. i need to run more miles
3. i need to do more tempo, i lose power and am too conservative in races and that starts with being too conservative in training
4. i need to get back in the gym a couple times per week

amazing photo, what a clear day! the air up that high is so intense, nothing in between you and the distance. i've never gone as high as 5500m, i think highest for me is 5200. super cool.

if you enjoyed, lmk if you want to climb a mountain in northern pakistan next year. trying to get a small group together to climb spantik, the "easiest" 7000m peak (i.e. very little to no technical climbing, it's basically a very, very high trek). yes srs.

- warm up x ???

- wimbledon common chase the sun 5k in 20:43 (watch), 21:14 (official)
the course was a little long, per the announcer at the finish line, and also it was muddy as hell. many places where we had to run around puddles and off the path. also training has been very inconsistent over the last couple weeks and i have the beginnings of a cold. with that in mind, watch improvement is nice but i'm still disappointed. first splits were 3:55 and 3:58, which is good, but then i obviously fell off. need to work on just pushing myself harder, i conserved a little too much. wasn't as gassed at the end of this one as the last one. got tenth overall out of 205.

- stretch

ETA: my gf also ran, with a bad cold (the one i'm just starting to get, hurray). 
ETA2: the guy who won the 10k (there were two races with the same start; 10k two laps) clocked 34:12. that's fast! he was more than 3 mins clear of the second place finisher. fourth place in the 10k was a woman in 40:00, which is also super legit for a crappy condition overlong course race in a random park on a wednesday evening. 5k winner ran 18:36.

- run 4.82 km in 30:22
all with gf. race tomorrow, for which i have basically done no prep. we'll see how it goes.

- stretch

london!

yesterday

- run 7.65 km in 40:19
with gf except for about 2.7 km in the middle where she took a break to do some bw strength stuff. pace ~5:30 with her, 4:30 without her.

- stretch

lisbon!

- run ~9.5 km in 51:38
straight downhill, then straight uphill. also i got lost several times. lisbon city planning department is unfamiliar with the concept of a street sign. probably a little longer than 9.5 km but i forgot to sync my watch so the gps took 40 minutes to be ready. 

- stretch

woke up to a gnarly charley horse in my left calf on friday. made my leg sore all day, decided not to run. then yesterday was the wedding, which i was in, so, full day of groomsman responsibilities. today flying to portugal. no complaints about any of it but i'll be glad to be back in islamabad with a predictable schedule.

yeah looks like your shoulders are behind your hands and like you're distributing your weight in the set position almost as if you're expecting to do a pushup. also you take a huge rock back before you push off, maybe because of how you're positioned.