Adarq.org

yeah that resonates. i've been trying a bit to run with center of gravity forward, letting feet cycle with quiet steps, those kinds of cues. trying to run without brakes is a good cue.

- run 7.62 km, strides 6 x 20s w/60s walking rest
first 4 km with gf, faster than the last couple times out and negative splits [5:21, 5:19, 5:17, 5:11]. proud of her, she complained a bit early on that her legs were dead but she stuck it out. picked it up a little for the last 3.6 [4:59, 4:57, 5:00] before starting the strides.

- stretch

total distance 8.91 km, total time 47:04.

focused on relaxing and keeping my hips/COG forward of my feet and relaxing into each stride. calves a little sore but didn't bother me once i started running. no cramps now. yay.

total distance for the last seven days is 44.6, which is a PR.

great stuff man!!

also props to the gf. she's getting faster along with you too, pretty cool. she's going to do some races eventually I imagine.

- run 13.0 km in 1:07:56
overall pace 5:13, which is a bit slower than i'd like. on the other hand it's 31/87 degrees and humid. as soon as i got home i had to run my neck and face under cold water, lick up a palmfull of salt, drink a liter-plus of water and eat an orange.

try my go-to pre-run meal eventually: oatmeal + TONS of pink salt + lots of honey, and a tall glass of water.

I make it crazy salty. That "prison creatine" tho. It seems that i've had considerable success when I have that before races or important runs etc.

- stretch

i think adarq is fitter than he thinks because he's used to running in ugly conditions. it's much harder to run when it's this hot out. not sure what i'm going to do this summer. maybe i'll have to take a break from running as a primary goal after my trip, switch to weights or something else indoors for a while until it cools down again.

obviously the extra km today means i have another new weekly distance PR: 45.7 km.

Shifting it from primary to secondary is fine, I just wouldn't cut it out completely. Also, pre-dawn running is amazing, gives you more incentive to get those runs in instead of being in the sun etc. Anyway, you will adapt .. but even if you don't do hard runs in the heat, can still do really light/relaxed runs. It will lead to adaptations and you will be able to handle more intense work.

hah thanks!!! Yea when i've trained with people in the serious heat/humidity, they seem afraid of it. I don't really mind it. I also love sweating profusely. Weather being equal, I don't sweat as much as I used to. I mean today I ran for 90 minutes in the heat/humidity with high socks and a hoody on, and I didn't sweat much. Felt comfortable/fine/relaxed. I think being light/lean helps but ya like you said, i'm probably in better shape than I think. I mean my "race predictor" is definitely over-estimating my predicted stats but, apparently those are predictions based on optimal running conditions (like 45F no wind/no humidity etc), so who knows I'm actually trying to believe those whacky numbers..

Also, unlike you, I can't wait for the summer People around here are already talking about how bad it'll be and how they'll do more runs indoors/treadmill, won't do proper long runs anymore ("no marathon training in the summer" lol) etc. I on the other hand, consider it my altitude training. Heat acclimation gains are real. I always receive a massive boost once Fall/Winter comes around (when it's randomly cold on a race day). So if I go out there running in the sweltering heat/humidity, I know it's prepping me for our "race season" around here. Plus, relaxed runs (without pace goals) in the heat feel amazing.

I've never been as good as my dad tho, in the heat. He's next level. He can be out there all day, never seems effected. He wins tennis matches like that. He'll get destroyed in the first set, then destroy his opponents in the 2nd/3rd. Some of his opponents literally retire from the match, in the summer. LMAO. Tennis is absolutely brutal around here, in the summer. To me it's harder than running because of serving: having to look up into the sun during the toss or avoid it etc when trying to hit that damn ball. Not a fan of that.

peace!!

- run 8.17 km in 40:52
wee bit quicker than rx, 5:00. legs dead to start out but ended up feeling okay. must continue to adjust to mornings.

- stretch

hills tomorrow.

- run 8.14 km in 40:52

- stretch

- run 8.6 km, strides 20s x 6 w/60s walking rest
no individual km under 5:00, pacing win.

- stretch

total distance 9.9 km, total time 51:23. new seven-day total PR of 49.2 km. inching closer to 50.

Nice work lately, been crushing it.

- run 4 km

- run tempo @<4:30 x 2 km
pain and suffering, it's too fucking hot

- run 1 km
felt cramps coming on

- alternate walk/run 1 km
nope

- walk 2.6 km

- stretch

total distance 9.56 km, total time 55:41

scary to feel cramps starting. it's too hot to run hard. also i need more extensive tempo work, that 2 km sucked and it wasn't even that fast.

joe posted something about auden in another thread. here is a poem of his i know by heart, and which has been on my mind even more than usual the last few months:

About suffering they were never wrong,
The old Masters: how well they understood
Its human position: how it takes place
While someone else is eating or opening a window or just walking dully along;
How, when the aged are waiting passionately, reverently
For the miraculous birth, there always must be
Children who did not specially want it to happen, skating
On the pond at the edge of the wood:
They never forgot
That even the dreadful martyrdom must run its course
Anyhow in a corner, some untidy spot
Where the dogs go on with their doggy life and the torturer's horse
Scratches its innocent behind on a tree.

In Breughel's "Icarus," for instance: how everything turns away
Quite leisurely from the disaster: the ploughman may
Have heard the splash, the forsaken cry,
But for him it was not an important failure; the sun shone
As it had to on the white legs disappearing into the green
Water, and the expensive delicate ship that must have seen
Something amazing, a boy falling out of the sky,
Had somewhere to get to and sailed calmly on.