Adarq.org

- warm up; run 5k in 19:13 PR! 20:13

- stretch

a little blown that i missed it by so little much. came out to the C&O canal figuring that it’d be a nice flat place to do an out-and-back. turned out the section i went to was a downhill-uphill situation (not that steep but 23m of gain, all in the second half) and i just ran out of gas in the final km. back to training and better luck next time. and that'll teach me not to scout a route before i try to PR on it.

EDIT: i blame myself for posting this right after i finished the run and being fried. not at all a PR: in fact, not even sub-20. fml. guess the hill killed me harder than i thought.

hey, welcome to the fourth decade!

that's wild. i meant meeting jaco btw. and noted re: your algeria connection. guess i jumped to a conclusion because i saw somewhere that your dad had a french dad and an algerian mother. i have a new-ish buddy up here who's family were pied noir and fled back to europe before he was born. guess it was just on the brain.

sorry adarq. just ran out of gas, like tsitsipas against djokovic the other day.

running, hiking, and biking, are all very knee-intensive exercises! especially if you're not used to doing them, it makes sense that your knees would be protesting after doing each one three days in a row.

lol!

- run 10.02 km in 44:26
nearly 90-second "PR" over what i did a week ago, haha. beautiful day. i kicked in the last 2 km, could have gone under 45 even without running as hard as i did (4:14, 4:07). but getting 10k in 44:21 is good. first time running 10k under 4:30 pace. breathing was even and easy until the final mile.

- stretch

that 205 flew up.

clean them to your shoulders and then sit?