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- run 59:11, 10.51 km
very easy pace, given the extra load over the weekend; concentrated on not letting HR go above 125. failed for just a bit on the steepest part of the climb out of the park but overall averaged 120, so that's good. T+DI 153. it's gonna be beastly this week, hopefully summer's last gasp.

i'm leaning towards bailing on the DC half, for logistical reasons more than anything. we just still have no rhythm with the baby.

yesterday

nothing, just straight-up too tired.

today

- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:01-4:11 w/ 60s+ rest
-- cool down
in AP4s. negative split overall, i.e., the latter five intervals were quicker on average than the first five. warm running to hot in the sun but less humid than it's been and there was a nice breeze. did my new road loop again, think i'll stick with ut.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:13-16
-- cool down
found a ~1 km road loop that's, while not flat, at least free of steep climbs and very light on vehicle traffic. the neighbors there are gonna think i'm so weird.

- run 58:05, 10.46 km
legs a bit dead to start out but felt okay after a couple km. was worried that i had run the SubT session yesterday too hard, given the conditions, but HR topped out at 164 and averaged in the mid-150s for the second and third sets so guess it was okay.

- run 1:37:13, 17.65 km w/ 3 x 10s hill strides
warm and humid but not hot and a fresh breeze helped this feel pretty nice.

- SubT 10 x 3 mins
-- warm up
-- intervals in 4:01-4:06
-- cool down
oh yeah, that's more like it. T+DI 148 but these felt easy. HR never went above 158.

oh nice! 95 end to end, pretty much.

last week: ran five days but only one SubT workout due to baby. highlight was that i decided to do a 2-mile time trial on saturday morning and ran 11:44, which is significantly faster than i thought i'd go, especially since T+DI was 145.

monday

- SubT 3x10 mins

tuesday

- run 32 mins, 5.7 km
baby woke us up every 90 minutes all night, wife had to basically shove me out the door to even do this much.

today

- SubT 54x6 mins
-- warm up
-- intervals in 4:14, 4:16, 4:17, 4:12
-- cool down
legs dead, baby slept better last night but i'm still recovering from two nights ago (/the last month-plus). we spent the night at my in-laws' out in the country so this was also on a paved trail with a slight but noticeable slope. second and third reps were uphill. bagged the fifth, just didn't feel good.

eta: also have my first migraine in a while today. not the worst one ever but it is not fun and it feels bad not to be fully able to help with baby etc.