Adarq.org

- run 8.9 km in 41:39
garmin short by ~450m. took 10 minutes again for the GPS to start. ~4:40 pace.

- stretch

this route is not good at night, the sidewalk is too busted up for running in the dark and people park in the shoulder so there's sometimes not enough clearance from traffic to be safe. it is hillier than my old route.

got invited for an early morning hill run/hike (when it gets really steep) tomorrow up and down the trail behind the faisal mosque. it's about 8.4 km round trip with about 750m/2500' elevation gain. must hydrate well today although it'll be nice and cool in the morning.

ETA: another complaint about garmin is that the garmin app and garmin connect online interface are both atrocious.

faster than zeke elliott, julio jones, richard sherman (who ran a 4.6 (!) at the combine).

<a href="http://www.youtube.com/watch?v=cqIdr2ZR3FY" target="_blank">http://www.youtube.com/watch?v=cqIdr2ZR3FY</a>

and he's got a belly, too. wonder if any team will take a flyer on him.

when i was in college we had ultimate practice late at night in the winter because that's when we could get the indoor football field. one day i was hungry before practice so i scarfed down a grilled cheese sandwich and fries right before i left. only time i've ever puked from exercise. it was not pleasant.

yeah it's weird. gonna charge it today and see how it does tomorrow. tree cover apparently messes with it, which is a shame because islamabad is pretty leafy.

yoga planned for this afternoon.

PLAN UPDATE

originally the phase 2 plan was as follows:

- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test

i got up to 40 km/week before the frisbee adventure/misadventure, and am going to work my way back up there this week. couple of tweaks, however: i need to keep focusing on building the base by extending easy-to-medium runs, i don't need to be fussed about mixing different tempos, and i want to do a little more yoga/calisthenics. hopefully that'll be easier in the new spot because of space and constant presence of gf-the-yogi-and-bodyweight-exercise-enthusiast. so, new plan:

- 5-6 days running per week, with preference for 6 but not killing myself to reach it
- 3-4 runs of at least 40 minutes, option to go up to an hour if i feel good
- one day of hills or tempo, with focus on speed/power rather than trying to maintain a set pace. the neighborhood i'm moving to this weekend is close to a couple of straight hills that i can hit in the mornings when traffic is light
- switch to morning runs in anticipation of weather getting hot
- at least 1 day of yoga or calisthenics per week, including lower body strength/power/balance work (e.g. calf raises, lunges, glute/ham stuff, jumps)
- flexibility to add one hike per week if i feel like it; there's a crew that i like who sometimes go really early before work and that sounds like fun. they're fit so the pace could be vigorous, might even be able to turn it into something like a trail/fell run.

might test 5k soon just to see where i'm at. i've hit sub-22 already, weeks ago. hopefully i can get under 21 without making any accommodation other than a day of rest.

Super pissed off

looks like i gotta take getting back in shape seriously this time

didnt get the apprenticeship because of stupid bull shit.

health shit?

great read, i might have posted it before:

https://medium.com/enda-sportswear/how-to-train-for-a-marathon-like-a-kenyan-93726ef782cc

this scaled down could also be a great template for 5k race (or time trial) training, no?

damn! that is a big run.