Adarq.org

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.

yesterday

- run ~1 hour, 9.65 km
with fiancée, who was not feeling well. also the left knee thing started bugging me again almost right away and it's back this morning walking around my house and up and down the stairs. very mild, just kind of there. will rest again today.

- run 2:40:38, 25.77 km
felt okay until the last 5-6 km, when i just got too hot. T+DI 152. had to lie on the ground with a bag of frozen fruit over my face and neck for a few minutes after i got home, then took a cold shower and lay down for an hour-plus. it's one thing to do 10k in heat like this. but 16 miles is something else. sore now, too.

ran the same route as the last time i did this distance but in reverse, and i prefer it the other way. the way i did it today loads the climbing in the first and last thirds, with the middle third basically a long, continuous but relatively shallow descent. it's easier to do the steep bits going downhill.

- run 1:02:21, 9.64 km
T+DI 163 and ran w/fiancée, so this very slow.

- tempo
-- warm up
-- 10, 10, 10 mins @ HM pace w/4 mins rest (4:16, 4:16, 4:15)
-- cool down
left knee clicking just a little during the warm up but it went away when i started running fast and didn't come back. it's a bit hot but MUCH dryer today so these felt pretty good.

- run 54:29, 9.67 km
left knee still not quite right, but not as bad as the other day. felt normal for stretches and then a little "thick" for stretches. rest again tomorrow and then i'll run on sunday after we get home but probably take it very easy.

- run 59:27, 9.91 km
left knee felt off still, a little "thick" on the back toward the inside of my leg. but it faded as we ran. gorgeous day, upper 50s and sunny. i may just rest tomorrow and see if that's enough for the knee to settle down.