Adarq.org

lol the course profile is hilarious. just straight up right out of the gate. we have a lot of travel already on the docket for next year but it's tempting, maybe even to do the 50k! if the year shakes out right, i might do the jfk again in late november so the timing would be good for a hilly race.

would just have to convince my wife that october is the right time to go visit her brother and his family...

nice! which race is it?

- SubT 10 x 3' (60")
-- warm up
-- intervals @ 4:03-13, last one fastest
-- cool down
even warmer this afternoon, 23-24 degrees, and also windier. still this was properly SubT, HR never got over 161 and that only in the final rep. never averaged over 149 in any given rep. unless it's hot and humid, three minutes isn't long enough for HR to really build, at least with 60" rests.

- SubT 5 x 1.5 km (60")
-- warm up
-- intervals @ 4:16,13,11,11,11
-- cool down
fully SubT (max HR 163 and only for a few seconds in the final two reps). switched to a new pair of evo SLs, maybe that's it? they're just that much bouncier than the worn-out ones? actually switched out both old pairs at once, although one had ~950 km on it and the other only ~650 km. i'd been using the less-worn ones for SubT days during the week and they honestly never felt quite right even out of the box. figured i'd just move on all at once.

- long run w/SubT 3 x 2.5 km (60")
-- intervals @ 4:19, 16, 15
-- total 1:36:50, 19.34 km
didn't feel as good as last week, performance almost identical but HR a few bpm higher. right calf had a weird tweak during the second interval but seems like a one-off. spectacular day. guess my legs are just a little tired. baby hasn't been sleeping as well the last few nights, so neither have we.

ETA: also took two 45g gels, one at 30 mins and one at 60 mins. practicing for 90g+/hour in the marathon and i guess future ultras, and also there's some recent evidence that higher carb intake during longer and harder sessions facilitates quicker muscle recovery. anyway will be consistent with at least 90g carbs for these long runs and as they get much longer than 90 mins, i'll go up to 135g.

- SubT 10 x 3' (60")
-- warm up
-- intervals @ 4:07-14 (final one 4:19)
-- cool down
around rep five, the wind picked up and unfortunately it was a headwind for the uphill portion of the loop. final rep was almost entirely uphill and into that wind, hence the significantly slower pace.

- SubT 5 x 1.5 km (60")
-- warm up
-- intervals @ 4:15-18
-- cool down
later intervals a couple seconds slower because more predominantly uphill on the loop. nice evening, not quite cool but not hot.