Adarq.org

- run 5.01 km in 22:56
road adult PR, second time meeting december goal. slower than first time because road.

- stretch

went to lahore this weekend with gf. was fun but also stressful for a couple of reasons. the old city is batshit, doubt many or any of you have experienced driving like that. street barely wide enough for a small car, motorcycles and pedestrians passing on both sides in both directions. hiring a driver next time, it's worth it. anyway i needed to move when we got back. slightly lightheaded now.

damn!! i've seen some videos *maybe*, always looks so chaotic/nuts.

meant to run last night but ended up having to work until 11. had a headache this morning so ran this evening instead. didn't think about it beforehand so tonight's distance gives me only 24.1 km in the last week, short of the 25 km december quota. 

- run 8.32 km in 41:36
kept it easy, had let myself run a little too fast the last couple of times out.

- stretch

knees a bit achey now. ordered saucony kinvara 8s to my parents' house, hopefully they'll feel right (i'm usually a 10.5 or 11 so i ordered both and will return the pair that doesn't fit) and that'll help with the longer run knee ache.

yep, 8.32 is second longest run certainly since high school. i'm planning to build up to 10 km as the weekly long run pretty early in the new year. plan will be to get to about 40km per week with a couple of faster days:

Sunday	4-5 very easy
Monday	10 easy
Tuesday	6-7 easy
Wednesday	6-8 x 500 interval @<20:00 pace
Thursday	6-7 easy
Friday	rest
Saturday	3-4 x 1000 interval @21:00 pace

but yeah don't want to be doing junk miles just to meet an arbitrary goal!

and yeah i'm gonna have a hard time not wanting to run right away, unless it's raining and miserable, or snowy/icy.

LEAVING TONIGHT! will try to get one last run in before the long trip home.

 

yep, 8.32 is second longest run certainly since high school. i'm planning to build up to 10 km as the weekly long run pretty early in the new year. plan will be to get to about 40km per week with a couple of faster days:

Sunday	4-5 very easy
Monday	10 easy
Tuesday	6-7 easy
Wednesday	6-8 x 500 interval @<20:00 pace
Thursday	6-7 easy
Friday	rest
Saturday	3-4 x 1000 interval @21:00 pace

but yeah don't want to be doing junk miles just to meet an arbitrary goal!

and yeah i'm gonna have a hard time not wanting to run right away, unless it's raining and miserable, or snowy/icy.

LEAVING TONIGHT! will try to get one last run in before the long trip home.

 

nice!!! looks solid. I'd consider allowing Tuesday to be an optional rest day too: if it helps you get more out of the speed session, it's worth it. Could always do a light walk on Tuesday too, if you feel a bit beat up. Also Monday could be a good day to throw 1-2 mile tempo in the middle, if you rest Tuesday.

just some ideas.

- run 1 km

- intervals 1000m x 2, 90s rest
3:57, 4:07 -- a little faster than i meant to and pacing is still uneven. i'm learning.

- run 1.7 km

- stretch

time to shower and pack. not bringing running shoes in the fervent hope that i'll like the kinvaras. and if i don't then damn it i need a new pair anyway. there's always brick and mortar shopping.

good session & ya i'm sure you will love the kinvaras. I mean they get lots of "praise".

saucony is solid.

sent garmin and a few other things to my old house   

dumbass. got amazon to refund the $ but still so annoyed at myself.

wtf?

kinvaras came though, and they are a dream 

sick!!!

- run 6.40 km in 30:38
there are a lot more hills at home than in islamabad.

- stretch

- run 5.96km in 27:59
jet lagged and not enough sleep, legs feel a bit heavy. 4:50 pace is alright under the circumstances. first run with garmin. will continue to fiddle with settings and such to make sure it's optimized but as a first run this was good. 

- foam roll adductors and hip flexors

- stretch

- shoulder mobilizations

forerunner 235.

- run 6.86 km in 30:57

- stretch

jet lag caught up to me today. wiped out. no intervals. meant for this to be relaxed but still hit 5 km in 22:04. 4:30 pace. a little hard but sustainable.