Adarq.org

13-04-18

Workout

Warmup + strides

3 miles @ tempo [6:39, 6:36, 6:38]

Cooldown

Total -- 6.78mi

Notes

Pretty wild that I can whip out a relatively casual 3 miles at faster than what I raced my first 5k at now. Improvement is rad.

Tomorrow is definitely a rest day, and I might also take Sunday off depending on how this hip flexor thing recovers.

Oof, since returining from this run the right hip-flexor thing has become pretty painful, fuuucck.

Okay, weekend off then probably only easy running next week? Too much too soon, ya goof.

http://www.doctorsofrunning.com/2014/02/mizuno-wave-universe-5-review.html



This shoe is absurd, basically a sock with a super thin sole.

Look at how it performs on these comparative graph's from runner's world: https://www.runnersworld.com/shoe/mizuno-wave-universe-5-mens

Weights 2.8 ounces! Wish I could find them in the UK, though they'd probably destroy me.

12-04-18

Workout

Run -- 6.13mi in 49:25

Notes

This is that same hilly route that I did in early March. Surprised it's been so long! In any case, that time it took 55:23. Shaved off 6 minutes running at the same effort level. 

As with last time I allowed my HR/effort to creep up during the big hill climb in the middle, but kept it deliberately shy of the effort level I feel in like a "tempo/threshold" run -- i.e. tried to keep it aerobic.

The half marathon course in Edinburgh has a fair bit of downhill, so getting practice running relaxed downhill here is useful.

This hip thing is a bit worrying, feels like it could be hip flexor tendinitis or something? Should probably rest tomorrow. Ughhhhhhhh. -- Attacking it with ice and foam rolling today. Let's see what happens.

that fartlek is not easy ... great work dude. i've never completed one of those properly - I get too greedy and fall apart. also awesome how PR's can sneak in there.

that's a serious session!#!@$

Jake & the Kenyans I follow do variations and that specific one, ALOT.

Yeah, I'm happy I got through it! Was pretty tough from reps 4-10 or so, but then I settled into a rhythm and it became a lot of fun. The blog I read about it on said that the really top guys can get down to ~5k pace or a bit faster for the hard sections, and I'm obviously far from that level of fitness, so I'm pretty happy that I managed to average roughly my estimated 10k pace during the hard parts of the reps(that Jack Daniels' calculator says a 19:13 5k = 39:51 10k, i.e. 6:25 pace). I only had one lap where I apparently really pushed it and averaged 5:45 pace, and that was right near the start. Finding that right pace/effort relatively early on was good.

If I were doing this session in prep for a 5k I think I'd keep the "off" sections a bit slower and then hit the "on" portions harder, but since I'm doing this in the run-up for a half keeping that "on" pace in this range seems fine, as long as it's a fair bit faster than target half pace, and trying to progress the "off" portion to being more like 7:40-8:00 pace seems like it would be the most appropriate way to progress. That requires learning to relax at a decent clip and also the focus to just float down into that pace instead of hitting the breaks too hard -- good mental training for racing I reckon.

08-04-18

Notes

Back from travel, was good. Exhausted, gonna sleep great tonight.

Plan this week is "Kenyan standard fartlek" tomorrow, so ~25 x (1 min hard / 1 min medium) and either a longer tempo or another alternation workout later in the week. Probably also a 10+ miler at the weekend, likely easy since I'm planning these two harder workouts. Aiming for 35+ miles this week.

06-04-18

Workout

Run -- 5.27mi in 44:59 [~8:30 pace]

Notes

Calves wrecked. Quick run in the morning here. Tomorrow rest again.

04-04-18

Workout

Run -- 10.73mi in 1:19:58 [7:27 pace]

Notes

There's that moderate effort long run. Still felt tired and sore and under-recovered going into this. Not that much of a surprise given that this was my fifth consecutive day of running. Had never done more than three before this streak.

Certain that I could hold this pace for a half-marathon in my current condition -- my level of effort wasn't climbing that much towards the end. Very encouraging that I, while super fatigued, could probably hit a sub 1:40 half. 6-7 more weeks of training + a good taper and I think that <1:30 may well be in reach.

Taking some good rest for a couple of days, now.