Adarq.org

- run 8.35 km in 42:30
5:05 pace. takes concentration to run that slow, natural desire is to go faster. calves cramping a little bit now post-run. gonna slow down as it gets hotter.

- stretch
also foam rolled calves a bit.

Matching effort rather than pace for the different graded sections seems like a reasonable thing to do.

well now that you put it that way it seems obvious. good point.

- run 3 km warm up

- intervals 500m x [1:51, 1:55, 1:59, 1:59, 1:58] w/90s rest
supposed to be 8 but i was dying on the last one. shut it down, build fitness patiently, do not injure self.

- run 2.3 km cool down

- stretch

total distance 8.74 km, total time 43:34

hills make it harder. i tried to keep pace even on the ups and downs but beginning to think i should sell out a little more on downhills and be a little more patient on uphills. it's easy to sail downhill in <3:30 but even a moderately steep uphill at <4:00 is taxing. probably better as a race strategy anyway.

adarq, thoughts on that? you live in the flatlands but i'm curious. joe, too.

- run 6.67 km in 36:00
first ~4 km with gf again. a little quicker than yesterday but not much. picked up the pace a bit for the last ~700m, below 4:05, just for funsies.

- a little core and push/pull stuff
just to start doing it again

- stretch

feel nice. hungry now.

- run 12.01 km in 1:05:49
first 5.7km with gf, so very slow (~5:45). last 6.3km right around goal pace (5:08).

- stretch

thanks for the tip to jay johnson, looks like some good vids. have been thinking about that given how much harder it is to get going in the morning. LMLS looks like probably a good thing to start doing.

tights rule. strongly recommend.

or maybe 5k will seem so easy that you'll dust me and get first OA. you never know.