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Messages - LBSS

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601
as of today, i am 36. age  :personal-record:

- run 1:17:39, 12.89 km
fuckin' cold, 38/4 degrees or so, and gusty. wore gloves and was glad to have them.

602
- speed work
-- warm up
-- 800m x [3:03, 3:01], 1:30 walking rest
-- cool down

again starting off conservatively. these are meant to be RPE 8-9 on the plan i'm following but i'll work up to that. still, was huffing and puffing a bit at the end of the second one. long way to go, long way to go.

also, meant to run these on the track at the high school that's about a kilometer from my place but there was a JV football game in full swing, with a big crowd. duly noted: no track work on saturday mid-afternoons until the winter.

603
welp, missed yesterday because i procrastinated until it was 40 degrees and raining so hard that the power was flickering in my house. off to a great start!

today better.

- tempo/race pace
-- warm up x 2 km
-- run x 5 km @ 4:40 (4:38, 4:38, 4:36, 4:40, 4:38)
-- cool down

because i have 4+ months and have done essentially no work above easy pace in many moons, plan is to start conservatively. this translates to about a 1:38-1:39 half marathon; i'll need to run at 4:16 pace to get under 1:30. so i'll drop 0:05/km every few weeks, and also build from 5 km to 7 km for the meat of these runs.

604
i mean i just started so let's see how realistic it is to get there in four months. but the running time predictors give 1:30 as roughly equivalent to 19:30 5k, which is another reachable target (i ran 19:42 a couple years ago, after all) and like a 6:17/mile pace.

i love LISS, there's a reason that it's basically taken over my training for the last three years or more. it's relaxing and centering and recently it's become a nice activity to do with my girlfriend. i don't bring my phone or wear headphones and so it's basically the only part of my day where i can't be interrupted by a device. i should spend more of my day like that, but that's a side point. but running gives me time to either ruminate and think over a problem i'm dealing with or to just settle into comfortable mindfulness. it's great.

605
- run 37:15, 7.48 km
chilly, upper 40s. first time wearing tights this season.

606
saturday

- run 51:31, 9.8 km
bit slow, it was strangely warm.

leaning toward signing up for the rock 'n' roll half marathon next march. i need a target and something for me to build a training plan around that isn't just "run when you feel like it and sometimes when you don't." found one that's 12 weeks long and includes tempo and speed work, as well as one day a week of strength. seems like building off of that would be a good place to start, obviously extending it some weeks as march is farther out.

goal would be 1:30 which is about 4:16 pace. i'm obviously not near that level of fitness now, but i guess that's the point!

607
well, it wasn't really holiday, we both worked every day. but yeah for a traveling week 4 runs is pretty good!

608
yesterday

- run 57.35, 9.59 km
nice and slow w/gf, just getting the blood flowing after the travel on sunday.

609
tuesday

- run 25:38, 5.01 km

thursday

- run 44:46, 8.00 km

saturday

- run 45:22, 7.92 km


610
Progress Journals & Experimental Routines / Re: New year new me
« on: November 03, 2022, 11:05:36 am »
woof, all i can say is good luck, fingers crossed that everything goes as smoothly as possible.

611
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 03, 2022, 11:00:20 am »
bit late but just make sure you don't end the marathon with the same result as the most famous greek marathoner  :P

612
saturday

- run 1:01:09, 10.79 km

sunday

arrived in holland much later than expected thanks to KLM being a clown show.

monday

no run but did walk 6-7 miles in the morning

today

- run 25:38, 5.01 km
stiff and noticed achilles for the first time in some weeks. just stretching the legs a bit, better than nothing. it is very, very flat here, lol.

613
- run 38:25, 8.01 km
whoa, even faster than yesterday, 4:48. slight cheat, though, as i had a few minutes' break in the middle to buy my gf a birthday present (a pair of running gloves/mittens, which she has been talking about wanting). not my favorite route but not as bad as running downtown, and killed two birds with one stone so that's always good.

still, feeling so good rn. flying to amsterdam tomorrow for the week.

614
- run 7.67 km, 38:06
absolutely cruising, back to 2020-ish pace (4:58) and felt great. best run i've had in a while. it's not even all that cool today, and pretty humid. nice.

615
yesterday i went to a memorial service for a guy i grew up with, who died over the summer from colon cancer. he was 33, same age as my surviving brother. we weren't close -- my mom and his mom are good friends, which is most of why i went -- but it was surprisingly emotional for me, i cried pretty much throughout and felt kind of drained afterward. they had a bluegrass band playing as people sat down and before the service got underway, they led the whole crowd (~200-250 people) in "will the circle be unbroken," and i was done. i'm sure part of it is that i'm still grieving my own brother, but also i don't think there is anything more moving than people being kind to each other. and noah, the guy who died, was an exceptionally kind and generous person, so the whole spirit of the thing just got to me. really glad i could be there. but i did not have a run in me afterward.

did it today instead.

- run 1:14:50, 12.90 km
gf wanted to head downtown so this was very stop-and-start (fully eight minutes of waiting at lights, per my watch). not my favorite way to go but it's all good, especially for a run where the point is mostly to be on your feet for a long time.

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