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- run 8.59 km in 44:07
dead legs. running in the morning is hard, always takes me a couple km to warm up, but i just never got warm today. four breaths in, four breaths out is my new cue for relaxed pace, forces me to take it easier than three in, three out.
I think it helps too: cooler weather, lower HR, and just a beautiful time to run .. Also most groups/etc have early morning sessions so, that eventually becomes something you can tag along with more easily. Finally, races! Since they are early, you will be more prepared. So training in the morning like this has more specificity! 
TRAINING/GOAL UPDATE
i've signed up for two races on my whirlwind US-europe tour in may. this obviously gives me some hard targets to work toward, which is a blessing because if gives the calendar shape for the next couple months, and me an excuse to kick my training up a notch. hello, overload. i'm going to follow a version of the competitor.com "six weeks to a faster 5k plan," (http://running.competitor.com/files/2015/07/6-Weeks-5K-Training-Plan.pdf) modified slightly to accommodate some travel i have upcoming (dushanbe, for the first time in 2.5 years, which should be nice but is annoying because tajikistan is a ridiculous country that you can't fly to from the gulf anymore, smh) and my desire to have a time trial before i race for the first time in 16 years.
easy pace is 5:08 according to their calculator. joe was right, gotta slow down.
25-31 march
sunday: 8.25km easy
monday: rest
tuesday: 8.59km easy
wednesday: ~2km warm up, hill repeats 45s x 8 @3:30, ~2km cool down
thursday: 8km easy, strides 20s x 6
friday: rest
saturday: 12km easy
1-7 april
sunday: 6.5km easy
monday: rest
tuesday: 3km warm up, intervals 500m x 8 @3:55 w/90s rest, 3km cool down
wednesday: 8km easy
thursday: 8km easy, strides 20s x 6
friday: rest
saturday: 13km easy
8-14 april
sunday: 8km easy
monday: rest
tuesday: 3km warm up, hill repeats x 10 @3:30 w/2:00 recovery, 3km cool down
wednesday: 8km easy
thursday: 9.5km easy, strides 20s x 6
friday: rest
saturday: 8km easy, 6km @4:25
15-21 april
sunday: 8km easy
monday: rest
tuesday: 2km warm up, 5km time trial, 2km cool down
wednesday: 6.5km easy
thursday: 5km easy, strides 20s x 6
friday: rest [DEPART FOR DUSHANBE]
saturday: 15km easy, 30s x 10 @3:30 sprinkled in
22-28 april
sunday: 6.5km easy
monday: rest
tuesday: 3km warm up, 5km @4:10, 3km cool down (treadmill)
wednesday: 6.5km easy
thursday: 8km easy (treadmill, replace strides with alternating lunge jumps)
friday: rest
saturday: 6km easy, 6km @4:25 (treadmill) [RETURN TO ISLAMABAD]
29 april - 5 may
sunday: 8km easy
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @ 3:55 w/ 60-90s recovery, 3km cool down
wednesday: 8km easy
thursday: 8km easy, strides 20s x 6
friday: rest
saturday: 15km easy, 60s x 10 @3:30 sprinkled in
6-12 may
sunday: 8km easy
monday: 3km warm up, intervals 500m x 8 @3:55 w/60s recovery, 3km cool down
tuesday: 10km easy
wednesday: 8km easy
thursday: rest [DEPART FOR US]
friday: 4km easy
saturday: rest
13-19 may
sunday: HOPE FOR HENRY MOTHER'S DAY 5K
monday: rest
tuesday: 8km easy
wednesday: 8km easy, strides 20s x 6
thursday: [DEPART FOR LA]
friday: rest
saturday: rest
20-26 may
sunday: 10km easy [DEPART FOR LISBON]
monday: rest
tuesday: 3km warm up, intervals 1km x 5 @3:55, 3km cool down
wednesday: 10km easy
thursday: 8km easy, strides 20s x 6
friday: 8km easy [DEPART FOR LONDON]
saturday: rest
27 may - 2 june
sunday: 8km easy
monday: rest
tuesday: 4km easy
wednesday: CHASE THE SUN WIMBLEDON 5K
thursday: rest
friday: rest/hike
saturday: rest/hike
new workout plan off to an awesome start: felt sick from late morning until bed yesterday, slept badly, still feel sick/weak. cool! rest and lots of hydration today, better luck tomorrow.
you gonna join the team?
nah probably not. who knows tho.
I don't like the idea of tying myself down to one team. I don't respond well to stuff like that. So I need to be careful committing to people/teams, instead of just being a lone wolf competitor - which I feel more comfortable with. Just typing that out, the idea of being on a team stresses me out a bit. The idea of being a lone wolf competitor, makes me feel great. Just how i'm wired I guess.Also one thing that I forgot to mention, is simply TEAM. You train alone primarily afaik - would be nice to find some more people to train with. Doing starts with a few other people or a group is much different than doing them loner-style. So beyond all of the specific training concepts, simply having people out there to push yourself against could quite possibly be the best training method.
Together Everyone Achieves More is no joke. Training with a pack, especially w/ running/sprinting, is extremely effective.
pc!
. You should do it for the free gear if nothing else. I like the sound of 'swag items'.
Badass runner I found on strava who seems to just rock up to marathons and try to hold on to the Olympic Trial qualifying pace (<2:19 or ~5:18/mile) for as long as he can.
First half in 1:05:55, finish in 2:38 lol:
https://www.strava.com/activities/739610831/overview
Held it for like 20.5 miles here before starting to fall apart:
https://www.strava.com/activities/1260796307
And here for like a bit more:
https://www.strava.com/activities/1357335017/overview
Under a minute away from qualifying! What a badass approach
27-03-18
Workout
SS1A NG Chins [top set = 11]
SS1B Pushups [top set = 17]
SS2A: kb ohp @ 16kg [3 x 6]
SS2B: kb row @ 24kg [3 x 6]
Notes
Blisters seem like they'd still flip out if I ran today, but also like they might be better by tomorrow, so I'm resisting the urge to run and taking today off. Will do my calisthenics routine later, though.
Signed up for that 5k on the 30th to run w/ LBSS. Will be interesting to see how that goes since it's just a few days after my half. I assume I'll basically still be dead, but if I take those two recovery days seriously on the 28th/29th maybe I'll be recovered enough to put in a good effort.
signed up for another race.. 10k on 04/08/2018. Don't really "care" about it. Signed up because of this thread tho:
<go away>
haha.
I'm not going to go nuts with it, because of the mile race 2 days later.. But I just couldn't NOT sign up after that exchange.
https://deadspin.com/geoffrey-kamworor-raced-ten-miles-then-ran-a-13-01-5k-1824085798QuoteAided by a tailwind, Kamworor split a 13:01 5k for the final 3.1 miles of the race. He probably wouldn’t have been able to go that fast without the help of the wind and the strategic start, but those are minor quibbles when you consider he cranked out a time which would have won gold at the 2016 Olympics at the end of a half marathon.
