Adarq.org

- 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.

Quote from: LBSS on April 09, 2018, 01:43:18 am

images not working for me

Hmm. They're appearing for me. I'll see if anyone else has the same issue. I've migrated to Google photos after photobucket did the whole P500 ransom thing.

Edit: I uploaded them with Imgur just to make sure you can see them 

that worked 

images not working for me

it has been thunderstorming and raining literally all day. rain i wouldn't mind but i'd prefer not to get hit by lightning. monday is supposed to be a rest day but i'll just flip it with today.

- run 13.0 km in 1:07:56
overall pace 5:13, which is a bit slower than i'd like. on the other hand it's 31/87 degrees and humid. as soon as i got home i had to run my neck and face under cold water, lick up a palmfull of salt, drink a liter-plus of water and eat an orange.

- stretch

i think adarq is fitter than he thinks because he's used to running in ugly conditions. it's much harder to run when it's this hot out. not sure what i'm going to do this summer. maybe i'll have to take a break from running as a primary goal after my trip, switch to weights or something else indoors for a while until it cools down again.

obviously the extra km today means i have another new weekly distance PR: 45.7 km.

Pakistan has a small team but already won a medal: bronze in men's 62kg weightlifting. Dude snatched 132kg, which is extremely legit.

Their lone female track athlete's bio blurb includes this: "Selected by her teacher for athletics competitions because of her height. When she told her teacher she did not want to try athletics, she was told that if she did not, she would be kicked out of school." Cool, cool, cool.

Their lone male track athlete is a javelin thrower.

Two athletics competitors from a country of 200+ million is pretty sad. They really only care about cricket here.

- run 7.62 km, strides 6 x 20s w/60s walking rest
first 4 km with gf, faster than the last couple times out and negative splits [5:21, 5:19, 5:17, 5:11]. proud of her, she complained a bit early on that her legs were dead but she stuck it out. picked it up a little for the last 3.6 [4:59, 4:57, 5:00] before starting the strides.

- stretch

total distance 8.91 km, total time 47:04.

focused on relaxing and keeping my hips/COG forward of my feet and relaxing into each stride. calves a little sore but didn't bother me once i started running. no cramps now. yay.

total distance for the last seven days is 44.6, which is a PR.

yeah that resonates. i've been trying a bit to run with center of gravity forward, letting feet cycle with quiet steps, those kinds of cues. trying to run without brakes is a good cue.