Adarq.org

25 mile long run/40.25km-2:31:42 @ 5200-5500 ft elevation (mile splits/1.61km 6:53, 6:32, 6:28, 6:20, 6:17, 6:20, 6:17, 6:02, 6:05, 5:57, 5:43, 5:31, 5:52, 5:45, 5:51, 5:52, 5:59, 5:59, 5:59, 6:04, 5:58, 5:54, 6:02, 5:57, 5:52). Had a crappy start to my week, but just ended it and made it into an awesome week. Ran 20 miles or so last month at 6:30 mile avg or so, and today I was 6:04 mile avg for 25 miles. I wasn’t feeling all that great this morning, at 16 miles when I had to run alone and everyone else got to go home, I wanted to stop and quit. I was like “no fuckin way am I gonna Run 9 more miles, If I do I’ll run 6:30 miles”. Then coach Hudson said, that’s fine, but this is the only week you can really get in a big long run. In 2 weeks I have #WarsawHalfMarathon and next weekend I will rest more. I kept at sub 6 min miles without much effort after 16 miles, kept reminding myself I had to get it together. The closer I got to 25 miles the easier everything got, I started to feel more excited and stronger. I pushed out my doubts and weaknesses. This run isn’t all that great, but for me it was a much needed win and game changer. I still have a lot of work to do, but I’ve been doing it and in 4 weeks I’ll start to smooth it out. Looking forward to the next hard 4 weeks of training. It’s gonna happen, I will make it happen. .
.
.
#Contodo #LondonMarathon #MarathonTraining #pzupolmaratonwarszawski #boulderreservoir #longrun #CabadaTS #motivation #winyourrace

10-03-18

Workout

Run -- ~5.5mi in 49:10

Notes

As usual on this route the GPS gets mega confused at one particular spot, though it was fine on the way back, which is nice. Average pace was ~8:20 with HR ~152, decent.

It's warm today! ~12C/55F and I'm super sweaty. No gloves and no cold hands. Just seen Adarq complaining that this weather is cold, lol.

11-03-18

Workout

Run -- 7.55mi in 1:04:53

4 easy, 2@HM, 1.55 easy

Notes

[left column is actual pace, right column is "grade adjusted pace"]





Decent but not great run. Evening rather than morning. Just feel sluggish. Ate several hours before running but still could feel some gastric bother towards the end of the run. I guess if it's a heavy meal it takes a properly long time before one is really in condition to run. Also had spent most of the day on my feet, so I guess there was a bit of fatigue.

The HM pace (~7:30/mile) is basically what I need to run sub 1:40 so I thought I'd try out what it feels like. Was harder than I expected -- felt a lot more like those sub 7 paces from last Sunday, I guess because of mediocre conditions. I was also running into what felt like a fairly strong headwind, and the hood of my rain jacket acted like a parachute, lol.

Anyway, enough whining! Got good miles with some good quality work in there too. Achilles feeling fine, too. All is looking good going forward.

- run/hike 8.6 km in 1:11:40
according to watch and my friend's phone this was about 400m of elevation gain, not 750m as the website said. nearly 300 of it was packed into 1.5 km, though. it also got super rocky, so we walked most of that distance. then very steep descent before it leveled off again. glutes felt the ascent, quads feeling the descent now, 90 minutes later.

- stretch

edit: here's the mapmyrun depiction of the run. how's this for hill work? 

last night

- run 9.21 km in 45:41
warm weather = slow. kept this easy (three in three out) but felt like a slog most of the way and was in fact slow: 4:57 pace. GPS started working right away and the map seems accurate so i'm going with the garmin measurement.

- stretch

also spent some time moving heavy potted plants around. chest and biceps a little sore today.

- run 5.01 km in 23:24 (4:37, 4:32, 3:55, 5:09, 5:07)
set out to do 2 km warm up and then multiple sub-4:00 intervals but was super gassed after the first one. was kind of hot again, plus the interval worked out to be mostly uphill.

- superset x 3
-- KB swing x 10
-- KB suitcase carry 80'/arm

- handstand wall kick-ups + floats

- stretch

slightly disappointed in myself for bailing on the second interval but this is a good baseline. must work on adding horsepower a bit while continuing to work on mileage.