Adarq.org

14 September

Easy run 8K @ 46:59 (5:52 pace)

More or less same with last week. I thought i was slow but when i finished i realized i just went too easy, i wasn't tired at all.
Need to start actively pushing a bit more, time is running out, only 30 days left for the half marathon.

you gotta start bumping the distances up. 21 km is reeeeally different from 8 km.

another suggestion: start practicing eating a little bit during longer runs.

tried to run this morning but achilles felt "thick" (no better word comes to mind) after a few hundred meters. last night felt absolutely normal. i think morning running is just not a thing for me. this is irritating.

thursday

- run ~5 km
gf whacked the everloving shit out of her elbow partway through. ended up taking her to urgent care. x-rays negative but they said there might be a hairline fracture they missed. not our week! sheesh.

spent the weekend on martha's vineyard at my cousin's wedding (and, mostly, driving to and from there. it's a long haul).

- run 41:22, 7.52 km
achilles feeling it just a little. no run tomorrow.

- run 26:40, 5.01 km
very satisfying to improvise a route that is that close to a perfectly round distance. achilles was a bit stiff in the morning but felt 100% by lunchtime and throughout this run.

have covered 32.8 km in six runs over the past seven days, per watch. registered for a 5k on 12 november, so i have something to work toward. that's 10 weeks out. plan will be:

1. add mileage conservatively both per-run and weekly, running frequently but not long. i think the long run with gf the other weekend was what irritated my achilles. goal weekly mileage is 55 km.
2. continue goofing off a little with the new weights just to re-accustom myself to using them and add some cross-training.
3. in a couple of weeks, if my achilles is still okay, start doing one day a week of speed, tempo, or hills. if i can make myself get up early enough on wednesdays to run with the group that trains at the high school in my neighborhood, i'll do that.

what's up scoob?

yesterday

- run 24:59, 4.3 km
very slow, very short, trying to take it easy on achilles. felt good.

also, have started biking around using DC's bike sharing infrastructure. i hadn't really ridden a bike apart from beach cruisers in 20 years, so i'm not a very confident rider, but it's coming and it's been fun so far. and good exercise, a new way to use my legs. rode about 7-8 miles yesterday, including one climb that was pretty gnarly on the super heavy shared bike.

- run 42:18, 7.26 km
not too bad out. gf was lagging a bit so not quick.