Adarq.org

- hills
-- warm up
-- 4 x 2 mins hills w/jog down rest (4:12, 4:18, 4:10, 4:15)
-- cool down
awful, humidity smacked me (T+DI "only" 145 but it's all dew point) and the air quality is really bad today for whatever reason. meant to do six but was starting to feel a little sick to my stomach so i just stopped.

- run 52:22, 9.71 km
left knee allllllmost better.

lower left shin started hurting later in the day yesterday. that and the area behind my left knee are both still uncomfortable today, although not as bad. but needless to say, i'm not going to run today and probably not tomorrow either. frustrating since it's so nice here and the half is in just over a month, so i should be pushing right now.

in argentina now! flew down for the week to meet fiancée's dad's whole family. it's a pretty long flight and overnight so i didn't get a whole lot of sleep en route. she's already in the country, she's been at a conference in a provincial town this past week for work. gonna speak more spanish this week than i have in 15 years lol.

- run 30:30, 6.00 km
dreadmill. feel much better although something started nagging behind my left knee almost immediately. i think that's just from the treadmill though. i didn't feel very adventurous and really just wanted to get the juices flowing a bit, and the building we're staying at has a gym, so i just took advantage.

- run 19:47, 3.47 km
started feeling like shit yesterday afternoon. i would have had to bail on running anyway since there was a tornado watch and severe thunderstorm where i live and going outside in the evening would have been foolish. but i've just felt very fatigued, foggy, and headachey for the past day and change. i'm not feverish, not congested or nauseated. just weirdly tired. thought about bailing today but decided to drag myself out for at least a couple of miles just to see. felt sluggish and the run didn't help my headache go away, as sometimes happens. oh well. getting in bed early now for the second night in a row.

- run 43:06, 7.92 km
similar to yesterday but sunny. nice and easy.

- tempo
-- warm up
-- 20, 15, 10 @ HM pace (average pace 4:19, 4:21, 4:18)
-- cool down
felt really good. quads still a little sore from sunday but T+DI was like 132 and holy cow does that make a difference. i've been discouraged a bit by the hard workouts, my inability to finish or keep a target pace that isn't even where i want to be for a HM race (i.e., 4:16). but, surprise surprise, it seems like a lot of that has to do with how hot and humid it's been. can't wait for it to get another 10 degrees colder.

- run 2:37, 25.99 km (lol)
felt great until the last mile and a half or so. there's a very steep downhill there on the route i did - which overall was awesome, mostly paved trails and lots of shade - that just took a little out of my legs. but some good positive self talk and a cereal bar every thirty minutes starting thirty minutes in helped me finish strong. that and the humidity being literally 30 percentage points lower than it's been the past couple weeks!