Adarq.org

- run 1:39, 16.10 km
lovely, lovely day

lost week, i went out to run on monday evening and my heel hurt so i stopped right away. then the rest of the week was just nuts with work and life stuff. layoffs like that are always demotivating for me. got back out today w/gf just to do something.

- run 30:10, 5.00 km
blah. at least it's nice out.

- tempo
-- warm up x 2 km
-- 6 km @ 4:17 [4:20, 4:18, 4:14, 4:21, 4:14, 4:16]
-- cool down
pleased with that. i lowered the pace substantially and added a km, and i managed to not quit on myself when, somewhere around halfway through, i started trying to tell myself that it'd be fine to stop at 5 km.

4:17/km average is just over 1:30 half marathon pace. five weeks out, there is no way on god's green earth that i'm running 3.5 times the distance at this pace on 18 march. but it's okay.

- run 47:52, 9.09 km

run 30:52, 6.41 km
it's cold (just below freezing) so i did this fast.

- speed work
-- warm up x 2 km
-- 800m x [3:00, 2:55, 3:00]
-- cool down
added a rep, will add another next time. these are probably too fast for half marathon prep - i'd be better off doing more, slower - but i like keeping them in as a way to measure progress against the eventual goal of a sub-19 5k.

it's right in the pad of my heel, and it doesn't affect me when i run later in the day. just was starting to the last time i tried to make a push to run in the mornings, so i was glad when running on the treadmill last weekend didn't bother it. racing today didn't, either!

- race
-- 5 km in 20:11 (chip) and ~20:20 (watch)
course measured a little short per watch. i would have finished right under 20 mins chip time but my fucking shoelace came untied about a mile in. lost about 13-15 seconds. it's never come untied before so that was extra annoying. lesson learned: double knots. anyway came 10th overall. goal was to run under 20:30 so feel pretty good about it.

gf ran the 10k and finished as the third-place woman. the winning 10k time was 34:10! winning 5k time was low-17s.