Adarq.org

i broke my nose when i was five. sucked. have fun healing up and scaring little kids with the raccoon eyes while you do.

- run warm up 2 km

- tempo 1 km x 2 w/1 km rest [3:56, 5:01, 3:54]

- run cool down x 1 km

- stretch

total distance 6.01 km, total time 28:24

low back a little tight, oddly. run well after dark so it wasn't so hot out. mostly was trying to get a sense of how it feels to run <4:00, how fast that is. the tempo intervals had me breathing harder than usual but seemed bearable, like i could string at least a couple of them together.

we shall see soon enough: rest tomorrow, time trial tuesday.

Quote from: seifullaah73 on April 13, 2018, 06:37:47 am

Mens 10k final is today in an hours time.

I can probably post a link to the video of the race after it has happened today.

niice!! if you find it online sure link it, thanks! 

just saw some of it from Zane's IG stories (he was recording his tv)

damn Jake got 5th @ 27:31 or something, but was right there up until the last lap or so I think.

Cheptegei got it as suspected. He's that dude now.

set a national record though. wonder if he'll file the paperwork this time. 

^^^ thanks, you too. gotta stay sharp if i'm not going to embarrass myself on 30 may.

a few updates to the plan.

8-14 april
sunday: 8km easy
monday: rest
tuesday: 3km warm up, hill repeats x 10 @3:30 w/2:00 recovery, 3km cool down
wednesday: 8km easy
thursday: 9.5km easy, strides 20s x 6
friday: rest
saturday: 8km easy, 6km @4:25 (may do as 4-6-4)

15-21 april
sunday: 8km easy
monday: rest
tuesday: 2km warm up, 5km time trial, 2km cool down
wednesday: 8km easy
thursday: 10km easy, strides 20s x 6
friday: rest
saturday: 15km easy, 30s x 10 @3:30 sprinkled in

22-28 april
sunday: [DEPART FOR DUSHANBE] rest -- travel will take all day
monday: 10km easy
tuesday: 3km warm up, 5km @4:10, 3km cool down (treadmill)
wednesday: 8km easy (treadmill)
thursday: monaghetti fartlek if running outside is possible, otherwise 10km easy (treadmill), some kind of SL jumps instead of strides
friday: 10 km easy
saturday: [RETURN TO ISLAMABAD] rest -- travel will take all day

29 april - 5 may
sunday: 8km easy
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @ 3:55 w/ 60-90s recovery, 3km cool down
wednesday: 8km easy
thursday: 10km easy, strides 20s x 6
friday: rest
saturday: 15km easy, 60s x 10 @3:30 sprinkled in

6-12 may
sunday: 8km easy
monday: 3km warm up, intervals 500m x 8 @3:55 w/60s recovery, 3km cool down
tuesday: 10km easy
wednesday: 8km easy, 5:00 x 2 @3:55 sprinkled in
thursday: rest [DEPART FOR US]
friday: 4km easy, strides 20s x 8 w/60s walking recovery
saturday: rest

13-19 may
sunday: HOPE FOR HENRY MOTHER'S DAY 5K
monday: rest
tuesday: 8km easy
wednesday: 8km easy, strides 20s x 6
thursday: [DEPART FOR LA]
friday: rest
saturday: rest

20-26 may
sunday: 10km easy [DEPART FOR LISBON]
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @3:55, 3km cool down
wednesday: 10km easy
thursday: 8km easy, strides 20s x 6
friday: 8km easy [DEPART FOR LONDON]
saturday: rest

27 may - 2 june
sunday: 8km easy
monday: rest
tuesday: 4km easy
wednesday: CHASE THE SUN WIMBLEDON 5K
thursday: rest
friday: rest/hike
saturday: rest/hike

saw a couple of canadian buddies last night who love the raptors. they're terrified of the wiz just because the raptors are every bit as much the classic late-season/playoff heartbreakers that the wizards are. who will collapse less completely? tune in to find out.

- run 8.14 km in 40:52

- stretch

- run warm up 3.2 km

-- hills 280m x 3 w/2:00 rest [attacked by monkeys*]
-- run ~1 km
-- hills 45s x 7 w/2:00 rest
2:00 is too long to rest after 45s hills at that pace.

- run cool down 1 km

- stretch

total distance 10.02 km, total time 52:04. live feedback on pace from garmin said i was consistenly ~3:20-3:30, which was the target. mapmyrun says peak pace was just under 4:00.  ¯\_(ツ)_/¯

total seven-day distance 48.4, PR. EDIT: that's just over 30 miles! woohoo! i'm a big kid now!

*not a joke.