Adarq.org

- run 48:22, 8.73 km
first run post-move, foot still hurt a little bit but didn't impede me at all.

it's gonna take some adjusting to figure out my new routes. was curious how long the lap is around coolidge high school so i went and measured that: it's 1.4 km, and 2.2 km away from my house. so 4 laps = 8.7k, 5 laps = 10k, 7 laps = 13k. there's a bit of up and down on the loop, as well, which is nice for training purposes.

i'm a little farther from the park now, which is a minor bummer.

- tempo
-- warm up
-- 3 x [10 min @ sub-T, 1 min walk]
-- cool down
total distance 12.39 km, total time 1:04:32. HR stayed in the 158-162 range in the intervals (with the exception of a big hill on the last one where i both slowed down a lot and HR got up to 166-167 for maybe a minute). they were a little slow because almost entirely uphill. this felt great.

also, without noticing, i passed 1000 miles run for the year a couple of weeks ago, up to 1680km as of today. the buddy i ran with the other day told me he'd just passed 1500 miles for the year, so that's something to work toward!

- run 3:11:30, 30.00 km
mix of trail and road, 526m/1725' of elevation gain and a good chunk of the trail portion was very technical: roots and rocks and steep ups and downs. smack in the middle of the "hilly" range over the whole course. kept it zone 2, average HR 137, so pace was pretty slow. warm and pretty dry again, T+DI 122. this is both a distance and time-on-feet PR.

ETA: also got me to 86.23 km for the week, which is a weekly distance PR, and 284.53 km for the month, which i've never thought about before but is almost certainly a monthly distance PR. nice!

ETA2: used this to try out homemade energy + electrolyte drink for the first time. not a success. i think i like splitting up calories and hydration, so i'm getting hits of sweetness a few times an hour rather than constantly. also i just didn't drink enough, i'm a little more dehydrated now post-run than usual. 50/50 whether i'm gonna get a migraine later. i did take some magnesium after i got back, maybe that'll help?

will pick up some pectin and try the homemade gel route next.

ETA3: forgot to note that i was getting a little hint of the clicking and weird feeling in posterior left knee, especially in the first 10 km or so. it didn't get any worse, so i kept going. hint of plantar pain also there on and off today on right foot; it'd been gone for the past several days.