Adarq.org

back in DC as of yesterday evening. what a weekend.

- run 8:00, 1.27 km
started to get a hint of that weird posterior left knee thing i developed in BA back in august. maybe it has something to do with trying to run so soon after getting off a long flight. cut myself off this time instead of trying to push through and see if it would go away.

Kelvin Kiptum destroys marathon world record, finishing Chicago in 2:00:35! https://www.bbc.com/sport/athletics/67047638.amp

 

- run 3:09:43, 29.07 km
distance PR, first time ever running over three hours. average pace dragged down a little because we took a 5-6 minute walking break around mile 13-14 and another minute long one around mile 16. pretty tired but feel okay, i didn’t drink enough water over the first couple hours.

- run 47:43, 7.58 km
watch did not record HR at all this time. hm.

- run 1:00:24, 9.69 km
watch clocked HR at 82bpm, which seems implausibly low, given that this was a little quicker than yesterday (but still slow) and on a partly overlapping route. the chart shows a couple of random spikes, which makes me think it was just not measuring at all most of the time and every once in a while got a little glimpse. sigh, maybe i should get a chest strap monitor.

yo thanks FP, the constructive criticism is definitely helpful. it hadn't occurred to me to go back to lyle but that's a good idea. i also just found this guy on youtube: https://www.youtube.com/@drwilloconnor. he's a big advocate of zone/HR-based training, which i think is worth trying after being so preoccupied with pace as a way to structure training. has good videos about everything up to ultras. one of the big takeaways is actually something i remember reading from lyle ages ago: keep the hard days hard and the easy days easy. i don't think i'm doing any "easy" runs too hard, especially since i'm so often running them with my fiancée, but i do think i'm probably not doing the hard ones hard enough.

one other post-HM thought: i need to reintroduce some cross training that's focused on strength and joint range of motion. this has been true for a while but it's time to start, even if it's only 15 minutes a day. i should still have access to the GMB elements workouts and will start with that or an adaptation of it.

rested all this past week, no runs or training of any kind.

- run 1:43:01, 16.02 km
HR averaged 129, although that includes big swings because the route i ran today was a bit hilly. that's right at the low end of where the guy i linked to above recommends for an "easy" run. i was intentionally keeping it low, aiming not to hit 140 even on uphills. consequently, slow: 6:32/km average.

spent the past week at the beach with fam. got in a couple of light runs and one short race-pace workout, which is about as good a taper as i've ever done, lol.

sunday

- run 59:15, 9.65 km

monday

- run 41:16, 6.59 km

thursday

- tempo
-- warm up
-- race pace x 15 mins (averaged just under 4:20/km, and it was hot and humid)
-- cool down

feeling pretty good about the race tomorrow, it's supposed to be decent conditions so hopefully i can get down close to that 1:30 mark! don't think i'm quite fit enough to get under it, but that's okay.

yesterday

- run 1:05, 9.7 km
T+DI 162 at 7 PM. ran with fiancée, who has not been feeling well, so took it extra slow. could feel my body struggling to sweat for the first 20 minutes or so, before the sun went all the way down. breaking temperature records in DC this week.