Adarq.org

run 30:52, 6.41 km
it's cold (just below freezing) so i did this fast.

- speed work
-- warm up x 2 km
-- 800m x [3:00, 2:55, 3:00]
-- cool down
added a rep, will add another next time. these are probably too fast for half marathon prep - i'd be better off doing more, slower - but i like keeping them in as a way to measure progress against the eventual goal of a sub-19 5k.

it's right in the pad of my heel, and it doesn't affect me when i run later in the day. just was starting to the last time i tried to make a push to run in the mornings, so i was glad when running on the treadmill last weekend didn't bother it. racing today didn't, either!

- race
-- 5 km in 20:11 (chip) and ~20:20 (watch)
course measured a little short per watch. i would have finished right under 20 mins chip time but my fucking shoelace came untied about a mile in. lost about 13-15 seconds. it's never come untied before so that was extra annoying. lesson learned: double knots. anyway came 10th overall. goal was to run under 20:30 so feel pretty good about it.

gf ran the 10k and finished as the third-place woman. the winning 10k time was 34:10! winning 5k time was low-17s.

thursday was crazy with work and friday i was in transit.

saturday

- treadmill intervals x 3
-- 0.5 mile @ 6 mph
-- 0.5 mile @ 9.5 mph
in charlotte for grandpa's funeral. woke up and got this in, which i'm glad about for two reasons: (1) it's always good to follow through on a commitment to train, and (2) my achilles didn't hurt despite this being at 7 AM.

today

- run 54:01, 9.83 km
cold-ish and raining, felt great.

- run 40:07, 8.02 km
added a little bulb to the end of my favorite loop and it was exactly the right length to get to 8km. nice.

wednesday

- tempo
-- warm up x 2 km
-- 5km @ 4:31 [4:36, 4:36, 4:30, 4:30, 4:27]
-- cool down

forgot to start the run with the programmed workout, so i didn't have the pace guidance. by the time i noticed it was too late to start over so i just decided to do it by feel. a bit slower than i planned, but negative splits even with the uphill finish. not mad.

today

- run 16:32, 3.34 km
just to stretch legs and do *something*. 

hurray books! a few i've read recently and enjoyed:

1. football in sun and shadow, by eduardo galeano
2. the story of my teeth, by valeria luiselli
3. beyond a boundary, by c.l.r. james
4. my name is red, by orhan pamuk (second time, it's so great)
5. having and being had, by eula biss
6. gangsters of capitalism, by jonathan katz
7. red harvest, by dashiell hammett
8. dune, by frank herbert
9. free: a child and a country at the end of history, by lea ypi
10. saturday night, by susan orlean