Adarq.org

- run 35:38, 7.01 km
left achilles a little stiff now a couple of hours later. going to take tomorrow off.

46 km over the last seven days is a big jump, need to be careful.

- run 1:32:27, 15.80 km
short sleeve plus long sleeve is better than a sweatshirt temperature-wise when it's mid-40s, but irritated my nipples

longer than i meant to run but i got lost in rich people land, so many fucking cul-de-sacs and no signage.

yesterday

- run 57:27, 11.01 km
route planning fail, this wasn't supposed to be quite so long. oops.

spectacular life PR: i'm engaged! 

damn, making me want to jump again! after this half marathon, maybe...

- tempo
-- warm up x 2 km
-- run x 5 km @ 4:37 [4:39, 4:51, 4:35, 4:33, 4:27]
-- cool down x 1.86 km

EDIT: signed up to do a 5k race on 17 december, with my mom. she did her first 5k last weekend (run/walking with a friend of hers who is not in great shape) but she's gotten it in her head to do another triathlon so she's starting to run again and wants to race to give herself little motivators. very cool. i think i'll just be aiming for 20:xx, given how my last 5k went. will not taper or anything, treat it as a training run.

- run 46:02, 7.58 km
very relaxed.

- speed work
-- warm up
-- 800m x [3:03, 3:01], 1:30 walking rest
-- cool down

again starting off conservatively. these are meant to be RPE 8-9 on the plan i'm following but i'll work up to that. still, was huffing and puffing a bit at the end of the second one. long way to go, long way to go.

also, meant to run these on the track at the high school that's about a kilometer from my place but there was a JV football game in full swing, with a big crowd. duly noted: no track work on saturday mid-afternoons until the winter.