Adarq.org

sunday

- run 47:43, 7.79 km

yesterday

- run 35:47, 5.16 km (~1 mile walking rest in middle)
buddy visiting from out town, wanted to run together. he is not in great shape. meant to go four miles easy but ended up with a little over three VERY easy.

today

- tempo intervals
-- warm up
-- 7 mins @ 4:30, 4:31, 4:29 w/3 mins active rest
-- cool down

pace too easy, need to dial it up a bit next time. that's okay, first time doing anything other than steady-state in a while and this was my half marathon pace, so seemed like a good place to start. total distance 8.5 km.

that also brings my last-seven-days mileage to 53 km! good stuff.

yesterday

- run 57:50, 9.66 km

today

- run 33:20, 6.75 km
hot! T+DI 152. may was beautiful here in DC but june has started out aggressively. still pretty quick (4:56 average pace) for a "normal" run.

- long run w/HM tempo finisher (total 1:07:29, 11.60 km)
-- run 9 km @
-- HM tempo 1.68 km in 7:13 (4:15, 4:26 pace)
-- run 0.32 km
-- walk 0.6 km

dang! that was way too hard for what waas basically a 6:48 mile plus a little bit more distance (i got to 1.62 in sight of a red light so just kept going until i got to the intersection). if i'm going to hit sub-1:30 in september, i'll have to be averaging 6:51 splits. well, nothing to do but keep getting out there.

may 15

- run 56:58, 9.50 km

- run 44:58, 7.62 km

30 April

RACE : 10K @ 48:58 electronic ( 4:54 pace )

Missed my PR by 23 seconds. Which is more or less the time i lost when i had to re-tie a fucking lace that untied.
Makes me crazy that even with the re-tie, i could have PRed if i was 2-3 seconds faster every km.
But all in all very happy, this was an all time peak-fitness performance.

Next goals:
-Stay consistent. I always tend to take a break from running after a great race. Gotta build on current fitness level, not lose it then start over.
-Be on the watch for more races. I really enjoy them, why am i not doing more?

lol that happened to me earlier this year, with the lace. infuriating. but lesson learned: i always double-knot now!

- run 27:05, 5.69 (nice) km
in new orleans for brother's wedding this week. it's warm down here but not hot, pretty beautiful actually. this was a little too quick (4:46 pace) and a little too short. strictly "something is better than nothing."

yesterday

- run 32:13, 6.49 km
a little quick, <5min/km pace, but i wasn't working hard so that's ok.

today

- run 1:00:57, 10.01 km
badly hung over for some reason, puked in the wee hours of the morning and then again a few hours later. i've stopped drinking during the week but had what should still be a normal amount of wine last night (~1/2 bottle) with dinner. maybe it was food poisoning, but partner felt great today and we ate the same thing, so if that then it was just one unlucky bite or something. anyway, managed to get out the door in the afternoon for a nice easy 10k.

total mileage this week was 39.7 km, which i am happy with for now. more importantly, got five runs in.