Adarq.org

- run 9.2 km in 45:20
pretty hilly and overall downhill then up: 44m of elevation gain. but i took it really easy on the steep hills and otherwise tried to just run relaxed. ended up at 4:55 pace, which is better than the other day for a longer run. i'll take it.

- stretch

killing it.

um, maybe you should get glasses. or contacts. or...

- run 11.17 km in 1:03:50
first 5.3 with gf, so very slow (~6:15-6:20 pace), then peeled off and kept going at ~5:10 pace. distance PR, i think. definitely duration PR, first time running for longer than one hour.

- stretch

meant to run yesterday but had evening plans and lots of work to do, ended up working until it was too late.

jordan poole with the buzzer-beating three! go blue!

<a href="http://www.youtube.com/watch?v=1n4rqMnxaig" target="_blank">http://www.youtube.com/watch?v=1n4rqMnxaig</a>

the reaction from the houston kids is so brutal.

every year i do a mascot bracket, imaging who would win a matchup between each school's mascot. this year CSU Fullerton takes it in a cakewalk. they're the titans, and no team is called the gods, so that just about ties it up.

I still think you're running too fast on your easy runs. You're probably running nearer your, like, half-marathon-marathon pace, and I get the impression that doing that for all your runs can definitely wear you out. I'm not an expert here at all, though.

you might be right. but just last week i ran 8.9 km at 4:41 and felt great -- it was an easy, relaxed run. today i died after 5 km at 4:51 average. then again splits were 4:41, 4:35, 4:34, 4:59, 5:01, 5:23, and then the last fraction even slower. you can tell what was downhill and what was uphill. perhaps what i need to do is just be even more patient with myself climbing steep hills. or stick to flatter routes.

also might just be continued recovery from the hill workout two days ago.

in any case, you're right that i should be careful to keep the easy runs easy and focus on mileage rather than speed, and then "run with power" (as adarq's training partner said) on the hard days.