Adarq.org

- tempo
-- warm up
-- 20, 15 @ just over HM pace (4:23 avg, 4:22 avg + 500m kick)
-- cool down
T+DI 150 but even more humid than it's been. this is supposed to be 20, 15, 10 mins but i cut it off early rather than overheat again. did manage to kick a bit at the end, so finished strong.

incidentally, after getting home i noticed that i now have some kind of rash on my leg. can't figure out what it would be from. i don't have any allergies that i know of, other than bee stings, and i don't remember scraping the inside of my thigh on anything. weird.

- run 43:16, 8.00 km
did a couple of strides right at the end. hilariously, the garmin clocked my max pace at 2:59/km, which is slower than an elite male marathoner's marathon pace. i know my peak speed was a little higher than that and the garmin is just taking an average but still, lol 

T+DI 158.

- 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.