Adarq.org

Weather is whack, not happy with frequency/volume lately. Also it will be raining all weekend so now i am targeting Monday for my virtual race.

https://www.meteo.gr/cf-en.cfm?city_id=1

 

So Monday and Tuesday now look very moist, they will have good mild temperatures but very small not-raining windows and also 90-ish RH all day. Its a no.
Wednesday it all changes, north winds kick in, they will clear the skies, they will dry the air but they will also bring freezing temperatures and they will be be constantly blowing at 25kmh (18mph). Thursday even worse, wind speeds at 35kmh(22mph). Friday the winds get easier but it will be freezing all day. And that is the last day i can register a time too. FML

Dunno, I'll probably do another 'tapering' run tomorrow or Tuesday ( thinking a shortened version of last run, a pace between long slow and easy for 8-10K with a max 1K in the middle ), then do the race on Friday mid-day so the sun makes up for the cold.
OR , if i see a dry window tomorrow do the race, rest 3 days and repeat Friday.
We will see.

FUCK you very much Mr weather!!!

fuck fascists, fuck the police, fuck trump, fuck the GOP, and fuck any democrat who sincerely uses the phrase "reach across the aisle" or "move forward together".

WORD!!!
 

My warranty-replaced Garmin arrived just in time! 

5 January

2.5K warm up
3K time trial : 14:06 ( 4:40 / 4:52 / 4:34 ) That is 3K  and also in-race-1K 
3.5K cool down

Total : 9K @ 59:02

That was nice. I was secretly hoping i would go below 4:30 but i did a silly warm-up: Just 2.5K at around 6:15 pace, not strides. Too long and fast for a warmup jog, no intensity stimulus at all, wrong.
Anyway, still got a double PR , happy!

Read a few blogs about peaking. It seems that the above plan is not exactly correct. You want to taper but not stall, and the proper way is to cut back volume, not intensity as i suggested.
Anyway it's not like i have a huge time frame to plan and taper etc, i gotta do a 5K PR in 10 days. Should skip the 2 attempts idea and just do the obvious and plan a peak day near the deadline (next Friday).
What i do need to do though is do the rest of the workouts on flat course, this uphill/downhill is not good for the final phase of race prep, need to test my true race pace.

3 January

Easy run 10K @ 57:03

Pretty happy. It was true easy, not fast easy, 5:42 pace is very fast for that.

30 December

Long slow run 17K @ 1:47:58 ( 6:20 average km pace )

Lifetime distance  ( previous was 15K )
Lifetime duration  ( previous was 1:37:20 )
Long slow run pace  ( previous was 6:26 for 15K. Ive done 6:08 for 14K but it was uptempo ).
Also, from Saturday to Wednesday i run a total of 40K, my 7 days PR was 33K , so  here's another

Pretty impressive year cap. Happy new year all, stay healthy and, why not, happy!!!

26 December

Run 14K @ 1:26:02

Was planned to try and run 21.1K ( half marathon ) in a long slow run pace.
But i went out at night and humidity was 95-100% so changed plan, decided to just run 90 minutes in a pace between easy and long slow.
That landed to a shocking fast 6:08, which is gigantic speed for a long run.
Previous pace PRs for long runs were 6:26 for 15K last week and before that 6:44 for 12K , 6:55 for 14K. This run was done deliberately faster, but still slower than 'easy'.
Also ultra happy that 10K split was still under 1 hour, even barely, 59:50.
I will try to fit that 21K in a sunny day soon.

22 December

Easy run 10K @ 55:37 , lifetime  , previous was 56:54   

This was done fast-easy. Totally not tired at the end, didn't even need to catch some breath.
5K splits were 27:57 / 27:40. The latter is the 2nd fastest ever at that course, without even trying.
Fastest km was the 9th (!!!) , 5:20 , unintended, i just lost focus and picked the pace up. That is shocking, just 2 months ago my 3K tempo workout was slower than that.
Feels so awesome to break plateaus.

19 December

'Tempo' workout ++

2K warmup
3K tempo : 4:52 / 5:03 / 4:49
3K cool down

Total 8K @ 51:19

Time for 3K is 14:44 , course 3K  , previous was 14:53 3 weeks ago.
Again it was faster than "tempo" , hence the ++ in the description, but definitely not all out. Was a bit more buffered than the previous PR actually.

Week total mileage is 33K , lifetime  done with only 3 runs, previous was 31.5K with 4 runs.

In other news, the organizers of the 2 big races that i was registered and got postponed for 2021, are setting up a virtual race. Super , more news soon.