Adarq.org

- hills
-- warm up
-- 3x (hill run @5k pace x 2 mins, jog down rest)
-- cool down
that's probably too hard a pace for this hill. workout called for six reps but i forgot the number and was sucking wind very hard after the third rep, and also running late for work. it's a great hill, though: longer than it needs to be and very straight. i can feel how getting better at this workout would make me faster. will do again but moving up in reps.

successfully got up and ran in the morning 

yesterday

- run 37:29, 7.44 km
air quality still a little bad

today

- run 1:37:18, 16.05 km
legs surprisingly tired by the end of this

7-day total 44.9 km

air quality warnings are in effect for today and tomorrow, i will probably heed them and not run. mileage jumped from ~25 to 50 km last week and i've now run six days in a row so it's not a bad idea to rest anyway, even though my legs feel good.

sunday

- run 47:43, 7.79 km

yesterday

- run 35:47, 5.16 km (~1 mile walking rest in middle)
buddy visiting from out town, wanted to run together. he is not in great shape. meant to go four miles easy but ended up with a little over three VERY easy.

today

- tempo intervals
-- warm up
-- 7 mins @ 4:30, 4:31, 4:29 w/3 mins active rest
-- cool down

pace too easy, need to dial it up a bit next time. that's okay, first time doing anything other than steady-state in a while and this was my half marathon pace, so seemed like a good place to start. total distance 8.5 km.

that also brings my last-seven-days mileage to 53 km! good stuff.

yesterday

- run 57:50, 9.66 km

today

- run 33:20, 6.75 km
hot! T+DI 152. may was beautiful here in DC but june has started out aggressively. still pretty quick (4:56 average pace) for a "normal" run.

- long run w/HM tempo finisher (total 1:07:29, 11.60 km)
-- run 9 km @
-- HM tempo 1.68 km in 7:13 (4:15, 4:26 pace)
-- run 0.32 km
-- walk 0.6 km

dang! that was way too hard for what waas basically a 6:48 mile plus a little bit more distance (i got to 1.62 in sight of a red light so just kept going until i got to the intersection). if i'm going to hit sub-1:30 in september, i'll have to be averaging 6:51 splits. well, nothing to do but keep getting out there.

may 15

- run 56:58, 9.50 km

- run 44:58, 7.62 km