Adarq.org

- run 8.59 km in 44:07
dead legs. running in the morning is hard, always takes me a couple km to warm up, but i just never got warm today. four breaths in, four breaths out is my new cue for relaxed pace, forces me to take it easier than three in, three out.

TRAINING/GOAL UPDATE

i've signed up for two races on my whirlwind US-europe tour in may. this obviously gives me some hard targets to work toward, which is a blessing because if gives the calendar shape for the next couple months, and me an excuse to kick my training up a notch. hello, overload. i'm going to follow a version of the competitor.com "six weeks to a faster 5k plan," (http://running.competitor.com/files/2015/07/6-Weeks-5K-Training-Plan.pdf) modified slightly to accommodate some travel i have upcoming (dushanbe, for the first time in 2.5 years, which should be nice but is annoying because tajikistan is a ridiculous country that you can't fly to from the gulf anymore, smh) and my desire to have a time trial before i race for the first time in 16 years.

easy pace is 5:08 according to their calculator. joe was right, gotta slow down.

25-31 march
sunday: 8.25km easy
monday: rest
tuesday: 8.59km easy
wednesday: ~2km warm up, hill repeats 45s x 8 @3:30, ~2km cool down
thursday: 8km easy, strides 20s x 6
friday: rest
saturday: 12km easy

1-7 april
sunday: 6.5km easy
monday: rest
tuesday: 3km warm up, intervals 500m x 8 @3:55 w/90s rest, 3km cool down
wednesday: 8km easy
thursday: 8km easy, strides 20s x 6
friday: rest
saturday: 13km easy

8-14 april
sunday: 8km easy
monday: rest
tuesday: 3km warm up, hill repeats x 10 @3:30 w/2:00 recovery, 3km cool down
wednesday: 8km easy
thursday: 9.5km easy, strides 20s x 6
friday: rest
saturday: 8km easy, 6km @4:25

15-21 april
sunday: 8km easy
monday: rest
tuesday: 2km warm up, 5km time trial, 2km cool down
wednesday: 6.5km easy
thursday: 5km easy, strides 20s x 6
friday: rest [DEPART FOR DUSHANBE]
saturday: 15km easy, 30s x 10 @3:30 sprinkled in

22-28 april
sunday: 6.5km easy
monday: rest
tuesday: 3km warm up, 5km @4:10, 3km cool down (treadmill)
wednesday: 6.5km easy
thursday: 8km easy (treadmill, replace strides with alternating lunge jumps)
friday: rest
saturday: 6km easy, 6km @4:25 (treadmill) [RETURN TO ISLAMABAD]

29 april - 5 may
sunday: 8km easy
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @ 3:55 w/ 60-90s recovery, 3km cool down
wednesday: 8km easy
thursday: 8km easy, strides 20s x 6
friday: rest
saturday: 15km easy, 60s x 10 @3:30 sprinkled in

6-12 may
sunday: 8km easy
monday: 3km warm up, intervals 500m x 8 @3:55 w/60s recovery, 3km cool down
tuesday: 10km easy
wednesday: 8km easy
thursday: rest [DEPART FOR US]
friday: 4km easy
saturday: rest

13-19 may
sunday: HOPE FOR HENRY MOTHER'S DAY 5K
monday: rest
tuesday: 8km easy
wednesday: 8km easy, strides 20s x 6
thursday: [DEPART FOR LA]
friday: rest
saturday: rest

20-26 may
sunday: 10km easy [DEPART FOR LISBON]
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @3:55, 3km cool down
wednesday: 10km easy
thursday: 8km easy, strides 20s x 6
friday: 8km easy [DEPART FOR LONDON]
saturday: rest

27 may - 2 june
sunday: 8km easy
monday: rest
tuesday: 4km easy
wednesday: CHASE THE SUN WIMBLEDON 5K
thursday: rest
friday: rest/hike
saturday: rest/hike

alright, gonna be in the states and UK in may/june and there are a few potential races. will enter at least one of these, hopefully two.

13 may
hope for henry mother's day 5k: https://secure.qgiv.com/event/hopeforhenry5k/
- this is the day after my brother's memorial service and three days after i land in the states, so conditions will not be ideal. but shit, desperate times. need to check with fam about whether they're okay with me entering. i imagine they will be, i'd be home by 9:30 or 10 am, likely before my other brother wakes up.

26 may
lee valley velopark 5k: http://www.runthrough.co.uk/?event=lee-valley-velopark-may-2018&event_date=2018-05-26

30 may
chase the sun wimbledon common 5k: http://www.runthrough.co.uk/?event=chase-the-sun-wimbledon-may-2018&event_date=2018-05-30

joe, you wanna race in either of the london ones?

you gonna join the team?

c'mon FSU, destroy MICH!!!!!!!!

don't care if a certain person on here will not like that result!!

going to the mountains this weekend (the close-by ones, not the big ones). will do at least one hike with the group, and if i can convince anyone to go with me i'll also run. the place is safe but less so than here and i don't know it well, so bad looks to head out alone. the two main peaks near where we're staying are both around 3000m. i hiked up one last fall so will agitate for the other.

related: i'm sitting at my desk at work and all i want to do is go out and run some more. good feeling. tomorrow morning long and easy.

on that note, highly recommend this book: https://www.goodreads.com/book/show/20696006-being-mortal

Sooo, my dad had some heart issues and i had to be at my hometown all week. Thankfully everything went fine. Back on track today.

happened to my dad three years back. it was weird to realize that he's gotten old. glad your dad is okay.

now all i want to do is miles and miles and more miles. didn't run this morning because gf correctly told me that i should give myself a little longer to recover than 14 hours after distance/duration PR. will not run tonight but tomorrow morning gonna get up early and do at 9+ km. 8 km needs to be the new minimum, including days with hill/speed work. got fired up by adarq's 5k PR and now i really want the damn 19:xx. mileage is the key and i'm not getting enough.