Adarq.org

- run x 2 km; 500m on/off x 4 (~3:30 pace on); 1.5km
nice, not too hard for first speed workout of 2019. total 7.0 km, 34:26.

- push up x 16,16

- tuck hanging leg raise/hanging L-sit hold x 10,10/10s

- stretch

total this week 41.3 km spread over five runs. tomorrow long and slow.

these long slow runs are building the base for heavier efforts. just like light squats to build the base for heavy reps.

3:23 pace is a fast pace to maintain and you haven't been running, don't beat yourself up.

also, it's almost 30s slower per km than eliud kipchoge's WR marathon.   

run for the cycle!

- run 8.12 km in 41:20

- superset x 3
-- pull up x 7,6,6
-- prone toe touch x 20; hollow body hold x 20s,20s
the toe touches felt bad in mid back, abandoned

- stretch

nice.

- run 10.06 km in 53:13

- superset x 3
-- push up x 16,15,15
-- tuck hanging leg raise x 10,10,10

- stretch

went out with the intention to run very light a la adarq, averaged 5:17 with a huge range: a few at 4:50-53 and a couple at 5:30-5:40, the rest in between. got some work to do at keeping steady at relaxed paces.

there's a chance i'll go to europe in late may, in which case i will seek out at least one and hopefully more than one race. my plan from now on is to run at least 5 days per week, at least 40 minutes per run, with one long and very easy run and one in which i do some kind of speed or race-pace work. could be a time trial, could be intervals, could be a fartlek, i won't fuss too much over the plan. but heightened effort. strides at the end of an ordinary easy run don't count.

Quote from: LBSS on January 11, 2019, 12:36:46 pm

i'm also tempted, whenever i leave this country and am back in a place with basketball courts. wonder how much i've lost. presumably a lot.

#2019lostvertcomp, LBSS vs adarq???

lol, let's do it!

it's raining and cold, no run.

- multidirectional lunges x 10/leg

- superset x 3
-- reverse hyper x 10
-- v-sit x 10/russian twist x 10 @ 10kg
-- pull up x 6

- stretch

left ITB has been tight from knee upward for a few days.