Adarq.org

- track intervals
-- warm up
-- 2 x [1200,800,600,400,200] @ 5k pace, ~90s rest
-- cool down
nice workout, kept it between 3:51-3:54/km pace except the very first 1200 (3:58) and the final 200, which i did in 35s (2:55) just for fun. that is, hilariously, about the same as super-elite marathon pace. 

- run 55:41, 10.00 km
a little chilly, ~35/2 degrees, and breezy. too warm for fleece but i wore it anyway and got sweaty, lol. whoops.

- run 2:03:04, 21.10 km
meant to do 12 miles-ish but got lost several times since i wasn't familiar with most of the first third of the route i took. ended up hitting exactly a half marathon about two blocks from home so i called it there and walked the last couple hundred meters.

legs a bit tired post-run but not bad. nutrition seemed good, i had three gels at ~20 minute intervals and then a cereal bar in two parts, also at 20 minute intervals. 490 kcal total, with about 80g of carbs. seems like a good intake, tolerated it all well. i won't use bars for the half, just gels and sports drink, but good to practice eating for longer distances. drank about 430mL of water, which given the high humidity probably wasn't quite enough, but pee came out clear after the run so it's not like i'm dehydrated.

left calf and left heel just a wee bit tight at different points, but nothing worrisome. need to be careful with adding distance after my big jump over the last month, when total weekly mileage has been:

w1: 29.57 km (was traveling this week)
w2: 51.08 km
w3: 56.89 km
w4: 62.87 km

feel good now, but i won't add much if any weekly mileage between now and the half at the end of april. may try to hit 40 miles (64.38 km) one week.

- run 1:07:51, 11.42 km
did strides 4 x ~5-6s on the track near my house, at the tail end. a little uncomfortable in the old knees.

- run 1:00:35, 10.00 km
watch clicked over exactly, precisely at the bottom of my front steps. very satisfying. a little sore in upper hamstrings and glutes and pecs, no surprise.

* body little off with the time adjustment for spring forward.

death to daylight savings time. standard time forever.

 

i carried a water bottle on today's long run, ended up drinking the whole thing (500mL). it's an early version of this, with a simpler strap: https://hydrapak.com/products/skyflask%E2%84%A2-speed-500ml. i like the soft-plus-strap combo, the thing shrinks down as i drink and it's easy to maneuver around if i'm trying to tear open a gel.

yesterday

- treadmill 5k
-- warm up
-- 5k in 19:27 (i.e., treadmill set at 9.5 mph)
-- cool down

- climb x 30 mins

extremely happy and surprised with the 5k. going in my plan was to try to make it to two miles and then see if i was in good enough shape to hold on for the full distance. as it happened, HR never went above 170 and it felt below lactate threshold the whole time. i could have kept going. caveats apply for treadmill and also my fancy new shoes (sprang for a pair of asics metaspeed edge), but still. i was hoping to be able to run sub-20 and i cruised to it. confident i could run a sub-20 5k outside, although it might hurt more.

this means i need to adjust workout paces down 

ETA: steve magness now has a mirror on the floor with the stickers still on it, a small low shelf/clothing rail, and a round orange thing of indeterminate size and purpose behind him. the mystery continues.