Adarq.org

- run 3:09:43, 29.07 km
distance PR, first time ever running over three hours. average pace dragged down a little because we took a 5-6 minute walking break around mile 13-14 and another minute long one around mile 16. pretty tired but feel okay, i didn’t drink enough water over the first couple hours.

- run 47:43, 7.58 km
watch did not record HR at all this time. hm.

- run 1:00:24, 9.69 km
watch clocked HR at 82bpm, which seems implausibly low, given that this was a little quicker than yesterday (but still slow) and on a partly overlapping route. the chart shows a couple of random spikes, which makes me think it was just not measuring at all most of the time and every once in a while got a little glimpse. sigh, maybe i should get a chest strap monitor.

yo thanks FP, the constructive criticism is definitely helpful. it hadn't occurred to me to go back to lyle but that's a good idea. i also just found this guy on youtube: https://www.youtube.com/@drwilloconnor. he's a big advocate of zone/HR-based training, which i think is worth trying after being so preoccupied with pace as a way to structure training. has good videos about everything up to ultras. one of the big takeaways is actually something i remember reading from lyle ages ago: keep the hard days hard and the easy days easy. i don't think i'm doing any "easy" runs too hard, especially since i'm so often running them with my fiancée, but i do think i'm probably not doing the hard ones hard enough.

one other post-HM thought: i need to reintroduce some cross training that's focused on strength and joint range of motion. this has been true for a while but it's time to start, even if it's only 15 minutes a day. i should still have access to the GMB elements workouts and will start with that or an adaptation of it.

rested all this past week, no runs or training of any kind.

- run 1:43:01, 16.02 km
HR averaged 129, although that includes big swings because the route i ran today was a bit hilly. that's right at the low end of where the guy i linked to above recommends for an "easy" run. i was intentionally keeping it low, aiming not to hit 140 even on uphills. consequently, slow: 6:32/km average.

spent the past week at the beach with fam. got in a couple of light runs and one short race-pace workout, which is about as good a taper as i've ever done, lol.

sunday

- run 59:15, 9.65 km

monday

- run 41:16, 6.59 km

thursday

- tempo
-- warm up
-- race pace x 15 mins (averaged just under 4:20/km, and it was hot and humid)
-- cool down

feeling pretty good about the race tomorrow, it's supposed to be decent conditions so hopefully i can get down close to that 1:30 mark! don't think i'm quite fit enough to get under it, but that's okay.

yesterday

- run 1:05, 9.7 km
T+DI 162 at 7 PM. ran with fiancée, who has not been feeling well, so took it extra slow. could feel my body struggling to sweat for the first 20 minutes or so, before the sun went all the way down. breaking temperature records in DC this week.

yesterday

- run ~1 hour, 9.65 km
with fiancée, who was not feeling well. also the left knee thing started bugging me again almost right away and it's back this morning walking around my house and up and down the stairs. very mild, just kind of there. will rest again today.

- run 2:40:38, 25.77 km
felt okay until the last 5-6 km, when i just got too hot. T+DI 152. had to lie on the ground with a bag of frozen fruit over my face and neck for a few minutes after i got home, then took a cold shower and lay down for an hour-plus. it's one thing to do 10k in heat like this. but 16 miles is something else. sore now, too.

ran the same route as the last time i did this distance but in reverse, and i prefer it the other way. the way i did it today loads the climbing in the first and last thirds, with the middle third basically a long, continuous but relatively shallow descent. it's easier to do the steep bits going downhill.