Adarq.org

07-04-18

Workout

Run --

~1mi warm-up
2mi @ tempo (6:36, 6:29)
Stand around for a while waiting for a bridge ti lower so I could across
1mi hard (6:07)
~1mi cooldown

Notes

Was in a bit of a hurry and so was annoyed by the bridge so ran hard to get back, haha.

Over 30 miles again this week.

09-04-18

Workout

Run --

Warmup ~1 mi @ 8:10 pace

Fartlek -- 25 x (1 min on + 1 min off) [averaged 6:26/8:25 mile pace for on and off, I believe]

Cooldown ~ 1.3 mi @ 9:30 pace

Total -- 9.08mi

Notes

This was fun as heck.

The fartlek portion included a 44:59 10k, which is an amusing PR.

that fartlek is not easy ... great work dude. i've never completed one of those properly - I get too greedy and fall apart. also awesome how PR's can sneak in there.

that's a serious session!#!@$

Jake & the Kenyans I follow do variations and that specific one, ALOT.

Yeah, I'm happy I got through it! Was pretty tough from reps 4-10 or so, but then I settled into a rhythm and it became a lot of fun. The blog I read about it on said that the really top guys can get down to ~5k pace or a bit faster for the hard sections, and I'm obviously far from that level of fitness, so I'm pretty happy that I managed to average roughly my estimated 10k pace during the hard parts of the reps(that Jack Daniels' calculator says a 19:13 5k = 39:51 10k, i.e. 6:25 pace). I only had one lap where I apparently really pushed it and averaged 5:45 pace, and that was right near the start. Finding that right pace/effort relatively early on was good.

If I were doing this session in prep for a 5k I think I'd keep the "off" sections a bit slower and then hit the "on" portions harder, but since I'm doing this in the run-up for a half keeping that "on" pace in this range seems fine, as long as it's a fair bit faster than target half pace, and trying to progress the "off" portion to being more like 7:40-8:00 pace seems like it would be the most appropriate way to progress. That requires learning to relax at a decent clip and also the focus to just float down into that pace instead of hitting the breaks too hard -- good mental training for racing I reckon.

12-04-18

Workout

Run -- 6.13mi in 49:25

Notes

This is that same hilly route that I did in early March. Surprised it's been so long! In any case, that time it took 55:23. Shaved off 6 minutes running at the same effort level. 

As with last time I allowed my HR/effort to creep up during the big hill climb in the middle, but kept it deliberately shy of the effort level I feel in like a "tempo/threshold" run -- i.e. tried to keep it aerobic.

The half marathon course in Edinburgh has a fair bit of downhill, so getting practice running relaxed downhill here is useful.

This hip thing is a bit worrying, feels like it could be hip flexor tendinitis or something? Should probably rest tomorrow. Ughhhhhhhh. -- Attacking it with ice and foam rolling today. Let's see what happens.

13-04-18

Workout

Warmup + strides

3 miles @ tempo [6:39, 6:36, 6:38]

Cooldown

Total -- 6.78mi

Notes

Pretty wild that I can whip out a relatively casual 3 miles at faster than what I raced my first 5k at now. Improvement is rad.

solid af!!

Tomorrow is definitely a rest day, and I might also take Sunday off depending on how this hip flexor thing recovers.

Oof, since returining from this run the right hip-flexor thing has become pretty painful, fuuucck.

Okay, weekend off then probably only easy running next week? Too much too soon, ya goof.

ah damn that sucks about the hip flexor. fu*k!!!

edit: also, try not to mess with it. stretching it too much etc might only make it worse.

Strong agree with both of you. I think another factor is that my glutes had actually been more fatigued than I'd thought, ahich probably puts hips in an even more vulnerable position while running. Feeling a little better today, but definitely needs another couple of days of proper rest.

16-04-18

Notes

Hip flexor feeling a little better again today, might be able to go for a really light jog tomorrow. Might check out a local yoga place in the morning too! Should do more regular core/hip work and this studio is meant to be really great. Will do something tomorrow, in any case.