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Katelyn Tuohy becomes only the 5th girl ever to break 10 minutes in the 2 mile indoors. 😱
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.
i wish. keep looking for something to run. the khunjerab pass marathon seems to be cancelled: the website is no longer there. glad i didn't put any money down on that. there was a 5k/10k/half/marathon in hunza a couple of years ago organized by samina baig (climbed everest at age 21, climbed the other six summits in eight months at age 23, first pakistani woman to do either of those things). need to find out if it's on again this year. if so then i should contrive to be there and compete.
damn that sucks a$$. Website disappearing is sketchy.
at some point you might have to organize your own race......... not sure how hard that would be.
damn hope you find something in the not-so-distant future.
that Loco Rio group I run with organizes their own races, plan on doing some eventually. I think the next one is in April (8k). They also talked about creating their own XC "circuit".. i'd be very interested in that. I love running on soft surfaces.
the problem with organizing your own race here is the police and security. basically if you want to have any large concentration of people, especially outside, you need a "no-objection" from the police and that can take ages and they're liable to cancel at the last minute. happened to my gf last month: she was supposed to open for this big pop star on valentine's day and like two days before they said, all outdoor events on valentine's day are banned. it was a bummer.
that said, one of the guys i ran with last wednesday morning said there was an austrian lady who used to live here who organized a triathlon and left behind a list of all the steps she took to get that done. so it's possible. longer-term project perhaps.
“Hey @mollyhuddle , what time is it?”
“Time to bury you suckers.” 😝
@polarglobal
・
Great experience yesterday running the #us15kchamps with some absolute legends. Knew the marathoners would have a sliiiiiight advantage in the strength department, but met my goal of hanging with them as long as possible. A fun introduction to the longer road distances, congrats to winner @mollyhuddle + runner-up @jordanhasay , and good luck in Boston!
@saucony
@gateriverrun 📷 @urimiscott
- 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.
