Adarq.org

- run 1:24:07, 15.07 km
just adding a little distance. wife expressed some concern at long runs getting too long and leaving her too much time with baby. need to be careful and considerate, occurred to me on my run today to downshift the A race this fall to a half so that long runs don't have to be quite as long.

yesterday

- SubT 5x6 mins
-- warm up
-- intervals @ 4:10-12
-- cool down
nice. warm and sunny but not too humid and a good breeze kept it pleasant. HR averaged mid-140s to mid-150s on the reps and topped out at 163, which is right on the money.

today

- run 55:42, 10.42 km w/4 x 10s hill strides
warmer than yesterday but still not that humid. strides rather than sprints at the end.

back in the grey zone on intervals.icu as of last weekend, good stuff.

- SubT 3x10 mins
-- warm up
-- intervals @ 4:17, 4:17, 4:16
-- cool down
quite warm and sunny but still not awfully humid. felt pretty good but man the ten minute intervals are boring.

- run 59:24, 10.48 km w/ 5 x short hill sprints
nice and easy, didn't look at watch once.

- run 58:22, 10.44 km w/ 4 x hill sprints
sprints intermittently over the final stretch back to the house, 10-40s duration with walk/jog rest. spectacular day, a little too warm to be perfect for running but perfect for anything else outdoors.

thanks raptor!

- run 38:07, 6.71 km w/ 3 x hill sprints at the end
T+DI 160+, so freaking humid. baby is eating constantly and not sleeping much so neither are we. this phase is supposed to be pretty short and i really hope that's true!

- run 56:29, 10.43 km
ran by feel, shooting for easy but not very easy. did not check watch. HR ended up at 134, which is fine because T+DI is 153. i'm gonna have to get used to running at less than ideal times, especially in these early weeks while the baby's got no melatonin and so does not distinguish between day and night. felt so good to get back on my feet.

tuesday

- assisted with birth of baby daughter

 

it has been a hell of a week. but we're home with her now and everyone is healthy, knock wood. did not get a single lick of training in - in fact, activity was so low during the four days we were in the hospital that my ankles got a little swollen! i tried to go for a run today but the canadian wildfires make the air feel like you're sucking on a tailpipe so i bailed. not worth it. yesterday was worse and i think we have some rain coming so hopefully the air will clear up soon enough. i can't leave wife and daughter for long enough yet to go run at a gym. so these first couple of weeks training will be sporadic. i will lift, though, since we have the setup.