Adarq.org

- run 2:04, 19.59 km
had to take a couple walking breaks after about 17.5 km and eventually had to stop about 3/4 km from home, just overheated to the point where i was starting to get lightheaded. T+DI 166. total distance covered ~21 km but came up short on the running. better safe than sorry.

wednesday

- run 1:10:16, 11.22 km
leisurely pace, air already starting to get bad again.

thursday

no run due to wildfires in canada. i'm reluctant to run when the AQI gets up past like 170. just doesn't seem worth it, it's like running while smoking cigarettes.

yesterday

- run 40:17, 7.60 km

today

- run 59:14, 9.69 km
pretty hot, stopped about a mile and a half early and walked the rest of the way home because gf was overheating. we were signed up to do a 5k this morning but we skipped it since we both had insomnia last night.

where'd you go?

- run 41:57, 8.01 km
freelanced a little extension on the usual 7.7-7.8 km route and in the end only had to run 40m past my back door. not bad for on the fly. pretty warm today but not super hot or anything. T+DI 130. legs felt okay, only a little tired from yesterday.

got up early again and tried to run but started to feel a hint of something in my left heel. similar to the problem i was having last year when trying to run in the morning. cut if off after a half block.

UPDATE: felt fine in the evening so off i went.

- km repeats
-- warm up
-- 1 km @HM pace x (4:20, 4:20, 4:19, 4:19, 4:21, 4:21), 90s jogging rest between reps
-- cool down
cut it off right at 10 km and walked the rest of the way home. this was pretty hard but not killer. 4:20 is like a 1:31:30 half marathon, so not even quite as quick as i'd like to go in september. long way to go. does make me doubtful that i'll be able to run sub-20 in a couple of weeks.

headache yesterday, didn't run.

- run 51:15, 8.07 km
very slow, fiancée was feeling sluggish. all good.

air quality index was in the 280s this morning, worst measurement ever taken here. it's down to like 180-190 now but that's still way into the "unhealthy for everyone" range and my eyes are feeling a little irritated even inside. so yeah, no running today.