Adarq.org

that seems like a great place to start vag.

- warm up x 2 km
right calf felt a little tight for the first km or so but loosened up to 100% status. something to monitor.

- tempo x 3 km in [4:09, 4:06, 4:03]

- cool down x 2.22 km

lowered target pace on watch to 4:00-4:10, not only hit it but got negative splits. it's a loop, too, so not like i was cheating on the incline or wind.

BTW adarq, the internet is being glacially slow now for most websites. except not this one, which is loading normally. any idea why that might be? gmail won't load at all, washington post is hit or miss. the guardian and al jazeera load but slowly. lots of other websites load but without images/media.

EDIT: embeds here like instagram posts don't load.

ah damn weird. glad this site wasn't affected \o/

can always check things like downdetector.com when that happens. first page can give some hints. lots of sites use either aws/azure/gcloud so, if there's something going on with a cloud provider, you'll see the ones which use that provider have similar graphs.

just checking downdetector for instagram, lots of issues reported: https://downdetector.com/status/instagram/

we host on Linode .. which is a simple/less used provider. so if something was going on w/ the big providers, we probably wouldn't feel it.

can also run a quick "ping 8.8.8.8" in a terminal/dos prompt when inet is acting weird .. can just let it run and see if you get any packet loss, which would indicate your connection being messed up.

pc!

- run 16.30 km in 1:25:34
distance PR. hit a couple of serious bottlenecks where i had to slow to a walk, which brought overall average pace down a little. still, 5:15 is fine for a long run. right calf tight at the beginning again, stopped after ~0.5 km and massaged and stretched. it was fine after that. will pay some attention to it tonight and tomorrow.

- stretch

got overwhelmed by shit going on back home yesterday, did not feel up to running and so gave myself the day off.

final few days in UK, have not been prioritizing running. between dealing with logistics and seeing a few people one last time before i skip town, not a hard call.

thanks adarq. trip was a breeze, there were only 28 people on my flight -- had an entire row to myself, window to window -- and the airports were empty on both ends. watched "ready or not" on the plane, which was fun.

back home now and it's 90/32 degrees out. smh. i feel a little woozy from the travel but i think i'll try to run this afternoon anyway. prob take it easy because, on top of the heat, home is hillier than london.

- run 9.71 km in 49:48
same temp as yesterday but less humid and light breeze. also this route only had 65m of elevation gain, more than i'm used to but a damn sight less than yesterday. as a result, lower average pace (5:08) and more even splits.

- stretch

i'm gonna lean into the heat training this summer, with the expectation of adapting and then reaping the rewards this fall as and when races begin. or solo time trials if that's what it comes down to.

got tested this morning, results in 3-5 days. i doubt i've been infected but it'll be interesting to find out.

did you get tested based on symptoms or can anybody be tested over there? hope its negative.

wouldn't worry so much about the seeming drop in fitness otherwise... change in conditions/long flights etc are all going to impact. it's like going to a new gym for the first time I always find myself to be significantly weaker until i get used to the place, weird.