Adarq.org

- run 44:47, 7.26 km
gf back from her trip so we ran together. hot today but sooo much less humid. still she wasn't feeling well so we went slow and called early. walked the last ~2.5-3 km home.

last week

- one really short run, like 3 miles

- moved and repainted house

today

- run 32:20, 6.03 km
waited until early evening but T+DI still over 160. gf and i moved uphill -- everything in northern DC slopes southward toward the rivers and we moved north -- so i'm gonna have to explore around a bit to see if i can find routes that don't end with steep uphills, especially in the summer. it's hot!

- run 25:35, 4.52 km
went out at lunch with gf. easing back in. she's coming back from a serious illness so we kept it pretty light, which is good for me anyway after such a long layoff. T+DI 148, it's humid but not very hot.

- run 2.x km; fast intervals 320m x 6 w/60s rest for the first four and then 120s rest; run 2.x km -- total distance 7.01 km
bit of track work. kind of silly. felt good to do before work.

- run 36:43, 6.39 km
first ~5 km with gf, who was really struggling with the heat/early days of her period. picked it up a little after we parted ways. T+DI highest of the year so far, 162. it's really humid.

- run 2km (warm up)

- 5k race in 21:41 (chip timed)
went out way too fast and so watch splits were silly: 4:01, 4:13, 4:13, 4:33, 4:42. hot and humid. definitely was just hanging on for dear life for the last 2 km. still it was really fun and i'm not too mad about the time because i didn't go into this with any illusions, just wanted to treat it like a hard tempo run and that's what it ended up being.

got second in my age group (30-39) and sixth overall. gf finished second overall for women, in something like 23:11.

first race since i was living in london. very motivating. want to run under 20 again.

yesterday

- run 5.5 km, run 3.3 km
gf and i ran to the wrong boathouse to meet up with her friend to go kayaking. had to double back. lol, whoops.

- kayaking x 1 hour
shoulders felt so good digging into the water.

- run 38:54, 7.11 km
did km 4 in 3:43 on the track. wayyy too fast, i meant to do it in like 4:15 just to push a little bit because i'm so out of shape. made it the full km no problem but hoo boy i have some pacing practice to do.