Adarq.org

- run 41:57, 8.01 km
freelanced a little extension on the usual 7.7-7.8 km route and in the end only had to run 40m past my back door. not bad for on the fly. pretty warm today but not super hot or anything. T+DI 130. legs felt okay, only a little tired from yesterday.

got up early again and tried to run but started to feel a hint of something in my left heel. similar to the problem i was having last year when trying to run in the morning. cut if off after a half block.

UPDATE: felt fine in the evening so off i went.

- km repeats
-- warm up
-- 1 km @HM pace x (4:20, 4:20, 4:19, 4:19, 4:21, 4:21), 90s jogging rest between reps
-- cool down
cut it off right at 10 km and walked the rest of the way home. this was pretty hard but not killer. 4:20 is like a 1:31:30 half marathon, so not even quite as quick as i'd like to go in september. long way to go. does make me doubtful that i'll be able to run sub-20 in a couple of weeks.

headache yesterday, didn't run.

- run 51:15, 8.07 km
very slow, fiancée was feeling sluggish. all good.

air quality index was in the 280s this morning, worst measurement ever taken here. it's down to like 180-190 now but that's still way into the "unhealthy for everyone" range and my eyes are feeling a little irritated even inside. so yeah, no running today.

hate to argue but...go nuggets. sick that you're going to the game, though, should be an incredible atmosphere!

- run 16.0 km, 1:34:59
nice, started a little warm but ended up being a beautiful evening.

may 23

- run 37:04, 7.18 km

may 26

- run 36:39, 6.95 km

may 28

- run 58:37, 9.75 km
fiancee back from her trip to south africa, ran together

may 29

- run 39:50, 6.34 km
fiancee dragging badly, turned out she had mild food poisoning

may 19

- run 26:50, 5.45 km

today

- run 31:54, 6.34 km
a bit sluggish out the gate. started raining about halfway through, very pleasant to run in warm rain.