Adarq.org

- run 2:34, 23.95 km
T+DI 157 but that is all in the humidity. felt fine until the last mile and a half or so and then it was a struggle. but i did finish, so there's that. ate 2.75 cereal bars and drank 500mL of lemonade with a half teaspoon of salt mixed in. should be about 550 calories, which i guess is not enough. stomach was a little something also right in the final couple km, not sure what that was about. i hadn't eaten any of the bars recently by that point, i think i tolerate them well.

i am tired!

i'm gonna try to run later today in what might be the hottest day of the year so far, here in DC. wish me luck.

- run 47:18, 8.03 km
cooled down quite a bit, T+DI 146

- tempo
-- warm up
-- 3 x 1 km @ HM pace (4:16, 4:18, 4:13)
-- cool down
T+DI 163. following my own advice, i cut the tempo part of this workout in half (was supposed to be 6 km). warm up was a little longer than usual because i had to run past my friend's place to water her plants. could have done more reps or done these harder. should lower the pace to 4:10-4:15 next time.

- run 2:04, 19.59 km
had to take a couple walking breaks after about 17.5 km and eventually had to stop about 3/4 km from home, just overheated to the point where i was starting to get lightheaded. T+DI 166. total distance covered ~21 km but came up short on the running. better safe than sorry.

wednesday

- run 1:10:16, 11.22 km
leisurely pace, air already starting to get bad again.

thursday

no run due to wildfires in canada. i'm reluctant to run when the AQI gets up past like 170. just doesn't seem worth it, it's like running while smoking cigarettes.

yesterday

- run 40:17, 7.60 km

today

- run 59:14, 9.69 km
pretty hot, stopped about a mile and a half early and walked the rest of the way home because gf was overheating. we were signed up to do a 5k this morning but we skipped it since we both had insomnia last night.