Adarq.org

last night

worked until 8 PM, was wiped out by the time i got home. thought for two seconds about running then said, fuck it, and had dinner and a beer. back on the horse tonight inshallah.

lol maybe we will. for the time being, give me desert summer over subtropical autumn any day.

- run 8.60 km in 44:28
had been getting too cute with last few runs, need to remind myself that the bread and butter remains LISS.

- stretch

seven-day total is 54.6 km and i'm on track for my first ever calendar week over 50 km. somehow despite several seven-day stretches over 50km i haven't hit that number from a sunday to a saturday yet.

- run 9.2 km in 45:48 [tempo 1 km x 3:45; 500m @3:42, dead]
struggle bus. very humid, felt pre-crampy. shut it down, finished chill. ugh.

- stretch

not every workout can be a good workout.

- run 9.68 km in 51:33 [strides x 30s, 20s, 30s]
right knee pulling a bit on the first stride rep, which i did starting at 3 km. second rep okay, third rep pulling a little again.

- stretch

not so hot but the humidity is back in a big way. woof.

no doubt. in all seriousness i bet you could get there with patience, if you set it as a goal and really focused on it.

- run 9.06 km in 46:22
5:07 pace, right on target for a relaxed run with 19:30 5k pace as the goal, based on that one training calculator i used months ago.

- stretch

57.3 km seven-day volume, which is a huge (>10%) PR and probably also means i should take a day off tomorrow just in the interest of not pushing myself too fast, AERS, etc. if gf wants to do yoga maybe i'll do that. 

faffing is a great word that i've picked up from my (british) gf. great word.

morning joint circles are smart, should get back to doing something like that. only takes ~5 minutes to go top to bottom, feels great.

lance armstrong was the most tested athlete in the world at one time. maybe i'm just being cynical, but the smoke ain't that old: https://www.nytimes.com/2017/05/19/sports/nike-oregon-project-alberto-salazar-dathan-ritzenhein.html?smprod=nytcore-iphone&smid=nytcore-iphone-share&_r=0

oregon project, massive PR...drugs. gotta at least suspect given how much smoke there is.